New marathon training schedule for 2010!

Here's my new marathon training schedule according to Runners World SmartCoach. I've signed up to run the BMO Vancouver Marathon and I just want to finish - ideally in under 5 hours, maybe even beat 4h30 and hopefully without crying :-P

I've been very inconsistent with my fall/winter running so far from the flu (oink oink!) and now a cold. But I'm committed to doing this!!! I will DO IT!!! I will be logging my miles at Dailymile.com and I'll most likely be doing some weight training on the rest days - strong body = less injuries, less injuries = happy running me!

Wk	Date	Mon	Tues	Weds	Thurs	Fri	Sat	Sun	Total
1	1/4 1/10	Rest / XT	Rest / XT	Rest / XT	Tempo Run Dist: 8 km, inc Warm; 5 km @ 6:02; Cool	Rest / XT	Rest / XT	Long Run Dist: 10 km @7:03	18 km
2	1/11 1/17	Rest / XT	Rest / XT	Rest / XT	Speedwork Dist: 10 km, inc Warm; 2x1600 in 9:11 w/800 jogs; Cool	Rest / XT	Rest / XT	Long Run Dist: 11 km @7:03	21 km
3	1/18 1/24	Rest / XT	Rest / XT	Rest / XT	Tempo Run Dist: 10 km, inc Warm; 5 km @ 6:02; Cool	Rest / XT	Rest / XT	Long Run Dist: 13 km @7:03	23 km
4	1/25 1/31	Rest / XT	Rest / XT	Rest / XT	Easy Run Dist: 10 km @7:03	Rest / XT	Rest / XT	Easy Run Dist: 10 km @7:03	20 km
5	2/1 2/7	Rest / XT	Rest / XT	Rest / XT	Tempo Run Dist: 11 km, inc Warm; 6 km @ 6:02; Cool	Rest / XT	Rest / XT	Long Run Dist: 14 km @6:59	25 km
6	2/8 2/14	Rest / XT	Rest / XT	Rest / XT	Speedwork Dist: 11 km, inc Warm; 3x1600 in 9:05 w/800 jogs; Cool	Rest / XT	Rest / XT	Long Run Dist: 16 km @6:59	27 km
7	2/15 2/21	Rest / XT	Rest / XT	Rest / XT	Tempo Run Dist: 11 km, inc Warm; 6 km @ 6:02; Cool	Rest / XT	Rest / XT	Long Run Dist: 19 km @6:59	30 km
8	2/22 2/28	Rest / XT	Rest / XT	Rest / XT	Easy Run Dist: 11 km @6:59	Rest / XT	Rest / XT	Easy Run Dist: 13 km @6:59	24 km
9	3/1 3/7	Rest / XT	Rest / XT	Rest / XT	Tempo Run Dist: 11 km, inc Warm; 8 km @ 6:02; Cool	Rest / XT	Rest / XT	Long Run Dist: 22 km @6:55	33 km
10	3/8 3/14	Rest / XT	Rest / XT	Rest / XT	Speedwork Dist: 13 km, inc Warm; 4x1600 in 9:00 w/800 jogs; Cool	Rest / XT	Rest / XT	Long Run Dist: 26 km @6:55	39 km
11	3/15 3/21	Rest / XT	Rest / XT	Rest / XT	Tempo Run Dist: 11 km, inc Warm; 8 km @ 6:02; Cool	Rest / XT	Rest / XT	Long Run Dist: 29 km @6:55	40 km
12	3/22 3/28	Rest / XT	Rest / XT	Rest / XT	Easy Run Dist: 14 km @6:55	Rest / XT	Rest / XT	Easy Run Dist: 16 km @6:55	30 km
13	3/29 4/4	Rest / XT	Rest / XT	Rest / XT	Tempo Run Dist: 8 km, inc Warm; 5 km @ 5:52; Cool	Rest / XT	Rest / XT	Long Run Dist: 32 km @6:50	40 km
14	4/5 4/11	Rest / XT	Rest / XT	Rest / XT	Speedwork Dist: 13 km, inc Warm; 4x1600 in 8:54 w/800 jogs; Cool	Rest / XT	Rest / XT	Long Run Dist: 19 km @6:50	32 km
15	4/12 4/18	Rest / XT	Rest / XT	Rest / XT	Tempo Run Dist: 10 km, inc Warm; 5 km @ 5:52; Cool	Rest / XT	Rest / XT	Long Run Dist: 13 km @6:50	23 km
16	4/19 4/25	Rest / XT	Easy Run Dist: 3 km @7:03	Rest / XT	Tempo Run Dist: 8 km, inc Warm; 5 km @ 6:02; Cool	Easy Run Dist: 3 km @7:03	Rest / XT	Marathon Race Day 26.2 miles @6:23 Time: 4:29:34	56 km

Legend
Example	What it Means
Easy Run Dist: 3km @8:00	Run a total distance of 3 kilometers at a pace of 8 minutes per kilometer.
Speedwork Dist: 8km, inc Warm; 3x800 in 4:00 w/400 jogs; Cool	Run a total distance of 8 kilometers. Your run should include: - a warmup of about 1.5km - 3 repeats of 800 meters each; each repeat should take 4 minutes - a 400-meter recovery jog after each repeat - a cooldown of about 1.5 km Note: Warmups and cooldowns are generally 1.5 km each. But on some days, you'll need to make them longer to reach the total distance for your run.
Rest /XT	Take a rest day, or do moderate cross-training activity.
Race Day Dist: Pace @5:00 Time: 20:00	On a race day, run your pace at a 5-minute per kilometer pace. Your time will be 25:00.

Stocking stuffer wish list!

This is my Christmas wish list for my stocking and under the tree - hope this helps my boyfriend and my brother.

• iTunes card with lots of $$$. I have so many albums I’d like to buy
• A Ukulele - Hello?!? it's the Wellington International Ukulele Orchestra! oh and you have to watch this video too. If I was having a wedding and had lots of money I would fly them out to play. Yes, I would...
  
• Maybe a banjo too
• A harmonica would probably be a better fit into my stocking  – so a harmonica would be really really cool – a nice one – not a cheap plastic toy one, but not an expensive one
• Arm warmers (for running)
• Yaktrax – those things that help running in the snow
• Wool socks for skiing! My feet get so cold! I love wool socks!
  
• Oh and talking about getting cold a few of those heat packs would be awesome
• Now I want mittens for skiing too! I can put the heat packs into my mittens!!
  
• A new Nike+ sport kit – mine is completely dead both the little shoe-pod and the ipod insert - poured water on it by accident at the last half-marathon
  
• Another tuque or a balaclava – again for skiing
• Icebreaker long underwear – mine are wearing thin - I wear them ALL THE TIME in winter
  
• Ear muffs! I’m always complaining about how cold my ears get
• Wine! 
• Japanese benriner/mandoline slicer from Ming Wo Cookware
  

Therapeutic cooking

I've been cooking like crazy. Today I made gibanica. I'm cooking way more than both my bf and I can eat!

I don't measure but here's approximately what I used

1 cup cottage cheese
1 cup sour cream or you can use yoghurt
3/4 cup of feta
some sparkling mineral water
3 eggs
1 pkg of filo pastry

Line the bottom of baking pan with sheets of butter filo then fill the pan with sheets of filo soaked in the cheese, sour cream, feta, mineral water and egg mixture. I watched many times my friends' moms make this and never thought I would remember what to use or how to make it. It's so easy! Bake at around 400°F for about an hour. Check on the gibanica time may vary according to oven. I baked mine for about 45-50 minutes.

I also seen one of my friend's mom use some flour, sparkling mineral water, cottage cheese and some grated mozzarella. I'm going to try to make this a few times and try to get it light and not heavy and greasy...  


The real reason why I've been cooking (aside from obsessive running) is that my boyfriend's mom lost her battle with cancer Sunday evening.