A run and chocolate chip pancakes

[12:07 PM] W: I'm thinking of doing a 10k on Canada Day in the trails at UBC :)))
[12:08 PM] W: (happy)
[12:31 PM] A: i'm thinking of sleeping in till noon and then eating pancakes with chocolate chips in them

Anyone running Run Canada Day? www.runcanadaday.com

Things I see on my running journeys: Inukshuk

Things I see on my running journeys: the Inukshuk and sunset. A beautiful night in Vancouver.
iPhone photo taken on Seawall on my run to English Bay, September 3, 2011

Things I see on my running journeys: Seagulls

Things I see on my running journeys: All my seagulls lined up in a row.
iPhone photo taken on Coal Harbour Seawall, September 30, 2011

Things I see on my running journeys: Hustle

Things I see on my running journeys: hustle HARD 
iPhone photo taken at the end of my run in Yaletown, November 20, 2011

Things I see on my running journeys: JOY

Things I see on my running journeys: JOY
iPhone photo taken on Seawall at False Creek, December 4, 2011

Things I see on my running journeys: Totems

Things I see on my running journeys: Totem poles at Stanley Park, December 31, 2011

Runners' Christmas Wish List 2011

Today happens to be Black Friday in the U.S. and did you that Christmas is ONE MONTH AWAY! Yes, ONE. Can you believe it? No? Me neither, time flies by way to fast, right? Before you know it you'll be running around Christmas Eve like a madman, with money flying out of your hands!

So, here I am to help with my Runners’ Christmas Wish List 2012 edition!!! You can thank me later.. lovely husband, er... I mean Santa. Great gift ideas (with the exception of the shoes) that fit into my Christmas stocking. They're also light and won't weigh down your sleigh. Most of the gifts listed are also less than $100!

Dear Santa,
I've been a good girl this year. I've done a lot of running, incorporated yoga and spin into my activity. I'd like some new gear for the new marathon training season.

Road ID, I still don't have one. Wouldn't you want to know if I got lost and found?

New pair of running shoes - a girl can never have enough pairs of shoes. Nice bright ones, all the better for you to see me run!

Love these shorts lululemon run: speed short. Very comfortable and a flattering fit. (Size 6)

It's time I got a watch. So I can run faster AND get home faster to make you lunch!
I got a watch!!! I got a Garmin 405CX

Cashmere socks. I have discovered the luxury and warmth of using cashmere socks as my base layer sock for skiing. Get me these and you don't have to listen me whine about my cold feet. I love nice socks and I like warm feet.

I need more socks. Nike Dry-fit size small

Spa certificates! Massage therapy at the spa. Need I say more?

Gift Cards

You to come out to hold up signs and cheer for me at my races.

Because I love your support and we get to eat a big breakfast together after!

Love,
Winnie


ps. I hope you liked the cookies I baked for you and Santa, you're great!

Hustle Hard

Things I see on my running journeys: Hustle Hard.
Spotted at Marinaside Crescent and Davie Street, Yaletown.

It's Sunday. Sunday long-run day. I haven't run in two weeks. Two whole weeks! I've been sick one week after another. Cold, flu, cough. Repeat. Heck, I'm not young and invincible anymore.

Woke up coughing. Probably asthma triggered by the cold & flu. Got up and got ready. Just gotta get out and run. Layered up, stuffed tissues and an inhaler into my pocket and headed out. No set distance in mind. Run.

Man, it felt good to run today. I thought I'd had to use my puffer, my legs would feel like lead and I'd have a miserable run in general. I felt light and I wanted to skip, leap and pirouette - while I ran! I did that in my imagination to save myself from tripping, falling on my face and then having to deal with the embarrassment and possibly a crowd surrounding the crazy-lady-runner star-fished face down on the seawall. BUT a lady did a dancey spin as I passed her! I got my pirouette after all - vicariously. Confession, I did do a bit of skipping. (I am young and invincible after all!!!)

It was a beautiful day for a run, snow on the mountains, clear water, crisp cold air - just perfect.

So what do I do now that I'm back running? Do I start over at week one with my training schedule? Do I skip up to week three? All I know is I'm going to have to hustle and hustle hard.

Pre-run: Gluten-free toast with warm almond butter and black currant jam. Water.
During run: A sip of water from water fountain
Post-run: A nice, hot cup of JJ Bean soy latte. Mmm mmm! Water,1000mg vitamin C & 1000 I.U. vitamin D (just in case, don't want to catch another cold) Spicy pumpkin-coconut soup & a bit of leftover rice.
Notes: A little tightness in right IT between 5 and 6 mile mark. Runny nose.

What's in my gym bag?

I use this Goober Baby tote bag to hold my loose gym bag items like deodorant, face cream, etc.

   

Water bottle that I can use for post-workout shakes

Hair towel. There's towel service at the gym but the small towel provided by the gym is too small to wrap my hair up with and the big towel is wrapped around my body. I'm not the walk-around-the-changeroom-naked kind of girl.

Flip flops for the shower.

Headphones - if I'm working out on a machine I'll plug in and listen to the news

Socks

Running shoes!

Toque or visor.  If I'm going for a run outdoors.

Snacks. I recently recieved a Vega gift basket and tried these bars. I like them especially because they are gluten-free!

Electrolytes. I carry Nuun for the hot days or extra sweaty workouts. I find that the flavour is not too sweet and easy on my tummy.

And finally my favourite shorts, sports bra and racerback tank top. I really like the Lululemon cool racerback tank tops because they're so versatile. I can wear it for yoga, spin, or running and I can use it for layering or wear it under my sweater or suit jacket for work.

Often I carry 2 sets of workout wear because I'll do a lunch run and after work. Thank goodness my gym provides shampoo, conditioner, shower gel and moisturizer. My bag would be so heavy!

What's in your gym bag?

Some inspiration

Winter. The dark mornings and dark, rainy nights... it's cold, it's rainy, windy... it sucks. Some days I really need inspiration. This video does it.

I'm going to go out and run...


and be extraordinary.

Abstract Sunday LIVE-sketches NYC Marathon

I don't have much to post about but I did find this! Awesome.
Christoph Niemann (Abstract Sunday, New York Times Magazine) ran, lived-sketched AND tweeted his NYC Marathon journey. The post made me laugh and smile and forget I was wallowing in self-pity... (I'm still sick).

 Enjoy!

Music Monday

I run most times without music. Too often when a really good song comes on my iPod, I gotta stop running and dance. Sometimes you'll catch shake my shoulders a bit while run or slow down to shuffle my feet a bit. Here are a few songs that do that to me.



I had to put this in here - the guys are too cute!


OR even better... when this song comes on. I just want to jump around and play air guitar! ... so what running style are you?

Running and bears

Every year my husband and I spend some time on the Sunshine Coast at his family cabin. This summer there have been several reports of bears on the property and in the general area.

We’ve been advised to take more care with ourselves, garbage disposal, etc...

So I shot off an email asking my husband advice on what I should be doing for my long and lonely runs.

Here’s his reply:
“we should avoid having anything on our property that will attract them.”

So I guess I should take this poster down?

Do you have any advice on running and bear safety?

Some days, things just don't go your way.

Here's an email I sent a co-worker that sums up my race.

Half marathon totally sucked. I was so sick. So sick. It was such a mental battle and all I wanted was to go home but my body wouldn't let me run faster to get home faster. At the end I was so frustrated I wanted to cry and I hurt so much.

I couldn't do anything. Totally sucked.

Some days, things just don't go your way, and this day was one of those days. I had one of my worst races ever. EVER! Don't get me wrong. It wasn't the Scotiabank Vancouver Half Marathon, it was me.

I'll post more later. I promise!

Nike Women's Marathon 2011

I got in!!!! I’m in, baby!
I am running the 2011 Nike Women's Marathon San Francisco!!!
Race day: October 16, 2011

I am up to the challenge of running 26.2 miles.
I can’t wait to hit the streets of San Francisco.
I am fiercely motivated by the thought of 20,000 women doing this together.
I want that Tiffany’s finisher’s necklace so bad I can taste it.

Last year I left my heart in San Francisco and on October 16, 2011 I’m running to get it back!

Marathon Thoughts

Pre-race routine

TWO days to BMO Vancouver Marathon!!! I'm nervous and excited. Butterflies are fluttering in my tummy.

The chatter in my head: Do I have enough gels? How many gels should I bring? How many Fuel Belt bottles should I carry? 2 or 3? Should I get a new fuelbelt? Should I wear my jacket? Which shoes should I wear? Not the grey/purple Nike Frees, I like the orange ones... oh but I've been having really good runs in my red ones... but the orange pair will be so jealous! Oh and will I need anti-chafing balm? Chafing?!? Ack! And the weather! It's been cold for most of my training and now it's going to be 15°, that's going to feel like summer! Will I be able to sleep... it goes on and on...

Race-kit: Pick up race-kit with Monique.

Dinner: Most runners will do a carbo-licious dinner while I like to do a large carbo-licious rice pasta lunch and have a lighter dinner.

Breakfast: Gluten-free toast, almond butter and jam and granola with almond milk.

What to wear: Hat, gloves, Nike Frees, tanktop, lululemon speed shorts, Fuel belt, sunglasses and favourite socks, maybe arm warmers.
I typically lay my run clothes and gear out on the floor the night before like a child would the night before the first day of school. Above is what I wore for the 2010 Nike Women's San Francisco Marathon. Those are my little blue BMO gloves!!!

I also pack a backpack with a big towel, change of clothes and jacket that I give to my fiance to meet me with after the race.

Hydration: 2 or 3 Fuel Belt bottles, 2 bottles with water and Nuun, 1 bottle with plain water.

Energy: 2 or 3 energy gels. I know a runner who is bringing 8. This makes me nervous. Am I bringing enough?

Visualization: Like skiing, I always see myself going forward and succeeding. Running with a smile and crossing the finish line. If I can I run, bike or drive the run course to help with the visualization.

Words: Back straight, shoulders loose, head up, look ahead. One foot in front of the other. Breakfast!

Imagination: Sometimes I tell myself stories while running. There's a wolf chasing me or if I don't get to the next mile marker fast enough the road beneath will crumble and I'll fall into an abyss... or worse, I don't get the big breakfast I want if I don't get to the finish on time!

In the race corral: Line up at the loo, go and line up again, repeat. Jog on the spot.

Smile: I like to enjoy my run and a smile always helps.

My Runner's Christmas Wish List - stocking stuffer edition

Dear Santa,

I would like a...

RoadID wrist ID so that if I get hurt on the road while running or riding my bike, AF or my brother can be contacted.

Lululemon key cuff
I was going to make one myself and then discovered that Lululemon already has one!!!

CEP Compression Sock
Hot pink! Can I have another pair, pretty please? Hot pink!!!

Nike dry-fit running socks

iTunes Gift Card
I loooooooooove music

Running belt

Tiffany Twist Ring
Oh my! How did this get onto my runner's wish list? I swear, it will make me run faster!! ;-)

Happy Holidays!

Inspiration is...

When a friend's 11 year old nephew wants to run a half-marathon with you... just because he likes to run! Totally made my evening.

Picture below is the only photo I could find in my files that I could use to express that I feel happy and warm of this news.
 

Confession:  
Dear Santa, 
Please fill my Christmas stocking with these awesome toe warmers. They are great inside my ski boots. I found these ones up in Whistler, you get a discount with your season-pass or edge card. Santa, I'm sure you have one or the other. You ski when you're not busy, right?

Looking for my running mojo

Here are a few photos from my Sunday run. I've been in a bit of a running low. Just feeling, meh and feeling just damn lazy! I'm sure I'll get over it really soon. Apparently it's normal to feel bummed after a marathon - for up to two months. I guess that makes sense. I felt incredibly high and wonderful for about two whole weeks after the Nike San Francisco Women's Marathon.

I had a bit of fun on my run this morning. I would NOT let a guy who passed me whom I then passed, pass me. No dude. Nope, not today. YOU, sir are not allowed to pass me. Sir, I beat you on the hill and I will beat you around the pool too! Let's go! He kept trying. I kept on hearing his foot steps get close and then fall away behind and back again. I felt competitive today. Well at least for a bit. See? I'll get over my running slump. :-)

View from English Bay

Gail's bench. Off to the left not pictured is Christine's bench.
She lost her fight with cancer November 29, 2009.
Christine is AF's mom.

Note: Vancouver coffee shops should carry gluten-free goodies. I was STARVING after my run and went out to get coffee and a treat. I gave up, skipped coffee, went home and made my own food instead. Coffee shops, I would have dropped $20 easily on treats because my eyes are always bigger than my tummy when I'm hungry. Instead I saved that money and ate at home instead.