After the debacle of weather and feet at the Calgary Police Half, I asked Richelle for permission to run the Calgary Half (I'd like to point out that I asked her permission prior to bridging the subject with my husband....). Her response was encouraging: "Absolutely."
I decided to run it as a training LDS, especially since the weekend prior I was at the CSR training camp in Penticton (awesome camp, great mileage, it's enough material to demand an entire blog post, check back here later in the week!). My goal was to run the course and reach the finish line happy with an honest effort. Because there wasn't a lot of pressure, I was very zen about the race all week during taper, and even at the pre-race package pick-up, Richelle commented that this was a very different type of approach for me, and that I seemed very calm.
Race day dawned sunny and wonderful. I met up with TTL people at the C-train station, we hung out together, laughed a bit, warmed up together, waited for the starting gun. And..... we're off!
I really liked the course, as it covered very familiar territory, I knew the distances between landmarks and could estimate how much longer to refueling or walk breaks or whatever. About 13 or 14km into the run, I checked my watch and thought, hey, I'm feeling pretty good here, let's see what happens if I turn up the intensity??? Okay, this feels good! At 17km I turned it up again! As it happens, I turned it up enough for a PB!! Yep, on a day that was supposed to be a solid training run, I PB'd by almost a full minute. Cool.
Now, I know that I run with a fast crowd (ha ha, pun intended), so it took a while to get excited about setting a PB, 'cause most people that I train with run the half-mary in the 1:45 to 1:55 range, so it's a bit embarrassing to admit to PB'ing with 2:11:28. However, now that a few days have passed, I'm actually very proud and excited to OWN that 2:11:28 PB, cause it was the result of a season of hard work, it came to me unexpected and unaware, and hell, a PB is a PB!
And now, back to IMC training.....
Saturday, June 4, 2011
Monday, April 25, 2011
Quinoa Chocolate Cake: Better than the real thing!
Instead of the traditional pies (yummy lemon meringue, apple, pumpkin and butter tarts) that I usually bake with Thanksgiving, Christmas and Easter, I opted for a new idea that uses my favourite new ingredient: quinoa.
It's such a quick, healthy alternative to pasta, crackers, cereal, beef, etc., and I've discovered it in bulk (flour, yellow, black and red) at Community Natural Foods, which is making it more affordable, too.
The cookbook Quinoa 365 by Green & Hemming is wonderful - it gives you lots of options for everything from breakfast to dessert. I've tried several recipes, including a hot cranberry cereal that has become a breakfast staple in my fridge, several soups that rotate thru my kitchen, a tuna casserole that my kids will eat, muffins, loaves, and now, chocolate cake!
This chocolate cake has NO FLOUR in it, and my guests and kids loved it. Here's the recipe:
Moist Chocolate Cake (Quinoa 365 by Green & Hemming, pg 159)
2/3c white or golden quinoa
1 1/3c water
1/3c milk
4 large eggs
1 tsp vanilla
3/4c butter, melted then cooled
1 1/2c cane sugar
1 c unsweetened cocoa powder
1 1/2tsp baking powder
1/2 tsp baking soda
1/2 tsp salt
Bring quinoa and water to a boil, cover and simmer 10 min. Turn off heat, leave covered for 10 min. Fluff with a fork and cool.
Preheat oven to 3 50 degrees. Lightly grease 2x8" cake pans. **Line the bottom of the pans w parchment paper.
Combine the milk, eggs, and vanilla in a blender or food processor. Add 2c of cooked quinoa and butter and continue to blend until smooth.
Whisk together in a large bowl the sugar, cocoa, baking powder, baking soda, and salt. Add contents of the blender and mix well. Divide evenly between the two pans and bake on centre oven rack for 40-45 min. Remove from oven and cool completely in the pan before serving. Frost if desired I just served it with a sprinkle of powered icing sugar and ice cream).
Store in a sealed container in the fridge for up to 1 week of freeze for up to 1 month.
Yummy!
It's such a quick, healthy alternative to pasta, crackers, cereal, beef, etc., and I've discovered it in bulk (flour, yellow, black and red) at Community Natural Foods, which is making it more affordable, too.
The cookbook Quinoa 365 by Green & Hemming is wonderful - it gives you lots of options for everything from breakfast to dessert. I've tried several recipes, including a hot cranberry cereal that has become a breakfast staple in my fridge, several soups that rotate thru my kitchen, a tuna casserole that my kids will eat, muffins, loaves, and now, chocolate cake!
This chocolate cake has NO FLOUR in it, and my guests and kids loved it. Here's the recipe:
Moist Chocolate Cake (Quinoa 365 by Green & Hemming, pg 159)
2/3c white or golden quinoa
1 1/3c water
1/3c milk
4 large eggs
1 tsp vanilla
3/4c butter, melted then cooled
1 1/2c cane sugar
1 c unsweetened cocoa powder
1 1/2tsp baking powder
1/2 tsp baking soda
1/2 tsp salt
Bring quinoa and water to a boil, cover and simmer 10 min. Turn off heat, leave covered for 10 min. Fluff with a fork and cool.
Preheat oven to 3 50 degrees. Lightly grease 2x8" cake pans. **Line the bottom of the pans w parchment paper.
Combine the milk, eggs, and vanilla in a blender or food processor. Add 2c of cooked quinoa and butter and continue to blend until smooth.
Whisk together in a large bowl the sugar, cocoa, baking powder, baking soda, and salt. Add contents of the blender and mix well. Divide evenly between the two pans and bake on centre oven rack for 40-45 min. Remove from oven and cool completely in the pan before serving. Frost if desired I just served it with a sprinkle of powered icing sugar and ice cream).
Store in a sealed container in the fridge for up to 1 week of freeze for up to 1 month.
Yummy!
Sunday, April 17, 2011
Race Report: Calgary Police Half Marathon, Sunday, April 17, 2011
Yep, the conditions today were horrible. Lots of snow and ice, the single-track, hard-packed, icy trail with divets that were perfect for rolling your ankle, the sidewalks had "brown sugar" snow which made it feel like running in sand.... yeah, not a lot of positives there. In fact, my feet are killing me.
The temperature was good - at least, I dressed for it. The thermometer read -4C when I left the house, and while the snow continued to come down, the sun did break thru just as I crested the top of the Weaselhead hill.
My point about the weather report? It could have been worse, no one was out there running for a PB (certainly not me!), and if you walked away without falling down, it was a good day.
And my day got even better!
Richelle and I tossed around a number of potential paces for me to run. Then the weather forecast kicked in (see above), so we revamped it to be a run for heart rate. We agreed on some HR zones for various stretches of the race. I pointed out that those HRs would make me slow; but keeping my HR under control helps me on two fronts: 1) it helps me avoid detours into the bushes (sorry, too much info?), and 2) it is good practice for IMC.
Here's the good news about my race today: I stayed close to or within all the HR zones that Richelle gave me, my goal of "consistent and persistent" during my intervals was bang on target, I had no tummy troubles, and I gained a huge measure of confidence for running at both Great White and IMC. The final 4km I kicked it up a notch, as per Richelle's directions, and felt spent at the line. Another plus: I recovered quickly, ready to keep going.
My training has been going well over the winter and early spring - although I've lost my speed. I feel like a tortoise (or a tank, depending on my mood!): slow and steady gets you across the line. I know that I'll need the endurance element, but I miss a bit of the speed.... oh well, today wasn't about speed anyhow!
Today's race was about consistency, pacing, HR zones. Does it matter that this is the slowest half Mary that I've ever done? Nope. Was it good prep for IMC? Absolutely.
The temperature was good - at least, I dressed for it. The thermometer read -4C when I left the house, and while the snow continued to come down, the sun did break thru just as I crested the top of the Weaselhead hill.
My point about the weather report? It could have been worse, no one was out there running for a PB (certainly not me!), and if you walked away without falling down, it was a good day.
And my day got even better!
Richelle and I tossed around a number of potential paces for me to run. Then the weather forecast kicked in (see above), so we revamped it to be a run for heart rate. We agreed on some HR zones for various stretches of the race. I pointed out that those HRs would make me slow; but keeping my HR under control helps me on two fronts: 1) it helps me avoid detours into the bushes (sorry, too much info?), and 2) it is good practice for IMC.
Here's the good news about my race today: I stayed close to or within all the HR zones that Richelle gave me, my goal of "consistent and persistent" during my intervals was bang on target, I had no tummy troubles, and I gained a huge measure of confidence for running at both Great White and IMC. The final 4km I kicked it up a notch, as per Richelle's directions, and felt spent at the line. Another plus: I recovered quickly, ready to keep going.
My training has been going well over the winter and early spring - although I've lost my speed. I feel like a tortoise (or a tank, depending on my mood!): slow and steady gets you across the line. I know that I'll need the endurance element, but I miss a bit of the speed.... oh well, today wasn't about speed anyhow!
Today's race was about consistency, pacing, HR zones. Does it matter that this is the slowest half Mary that I've ever done? Nope. Was it good prep for IMC? Absolutely.
Thursday, March 17, 2011
Sabotage!
This week it feels like all my workouts are being sabotaged!!!! And my goal of consistency is severely off course!!!
Here's what happened:
Saturday I skied at Sunshine in some wicked snow conditions with a group of avid skiers. So tough day on the legs, but awesome day on the mountain.
Sunday I ditched my bike/brick for a x-country ski at Elk Pass and UP Blueberry Hill. It was another awesome day with sunshine and girlfriends, wouldn't trade it for anything!
Monday I headed for Edmonton. Now, Edmonton got an obscene amount of snow this year, and with the +10 temperatures, the city is a big slush festival. I had hoped (perhaps naively) that the sidewalks along the sunny riverbank would be clear, like they (mostly) are in Calgary. Nope. A min of 4" of slush!!! So my speed work run turned into a stair workout, simply because the stairs were there and I was dressed to run and it was sunny and let's go already. So I did 8 set of stairs behind the Alberta Legislature. Probably not my smartest move.
Tuesday I overslept and missed my swim, then I drove like a mad woman and made it in time for Angie's spin class that I turned into a brick. The bike was hard, the brick felt amazing.
Wednesday I was scheduled to attend a breakfast meeting, but misread the invitation and was in the wrong spot at the right time. Trying to remain positive, I took it as a sign that I now had two free hours, let's go do that swim. Why did my swim feel so entirely wretched? Because I hadnt eaten the breakfast that was scheduled at my meeting. I've never bonked in a pool before, man did that suck. 2300m later I called Richelle, on the verge of tears. She chided me for the stairs, and suggested I forego the 30min easy run that afternoon, and look at a thursday as a fresh start. Great idea.
Let me internet by saying, she was right, the mental break was exactly what I needed. Thank Richelle.
Thursday. Once again I overslept my alarm, so my spin for today is already off kilter. I'm rock climbing with a girlfriend tonite, super excited to have a social life, but now I'm stressng about my bike.
Despite my best efforts, my training this week just seems to be spiraling out of control.
Focus for Friday: put in an honest effort for my LSD of 22km. If that works out, maybe an ez spin in the evening to make my legs feel better.
Wish me luck!!!
Cindy
Here's what happened:
Saturday I skied at Sunshine in some wicked snow conditions with a group of avid skiers. So tough day on the legs, but awesome day on the mountain.
Sunday I ditched my bike/brick for a x-country ski at Elk Pass and UP Blueberry Hill. It was another awesome day with sunshine and girlfriends, wouldn't trade it for anything!
Monday I headed for Edmonton. Now, Edmonton got an obscene amount of snow this year, and with the +10 temperatures, the city is a big slush festival. I had hoped (perhaps naively) that the sidewalks along the sunny riverbank would be clear, like they (mostly) are in Calgary. Nope. A min of 4" of slush!!! So my speed work run turned into a stair workout, simply because the stairs were there and I was dressed to run and it was sunny and let's go already. So I did 8 set of stairs behind the Alberta Legislature. Probably not my smartest move.
Tuesday I overslept and missed my swim, then I drove like a mad woman and made it in time for Angie's spin class that I turned into a brick. The bike was hard, the brick felt amazing.
Wednesday I was scheduled to attend a breakfast meeting, but misread the invitation and was in the wrong spot at the right time. Trying to remain positive, I took it as a sign that I now had two free hours, let's go do that swim. Why did my swim feel so entirely wretched? Because I hadnt eaten the breakfast that was scheduled at my meeting. I've never bonked in a pool before, man did that suck. 2300m later I called Richelle, on the verge of tears. She chided me for the stairs, and suggested I forego the 30min easy run that afternoon, and look at a thursday as a fresh start. Great idea.
Let me internet by saying, she was right, the mental break was exactly what I needed. Thank Richelle.
Thursday. Once again I overslept my alarm, so my spin for today is already off kilter. I'm rock climbing with a girlfriend tonite, super excited to have a social life, but now I'm stressng about my bike.
Despite my best efforts, my training this week just seems to be spiraling out of control.
Focus for Friday: put in an honest effort for my LSD of 22km. If that works out, maybe an ez spin in the evening to make my legs feel better.
Wish me luck!!!
Cindy
Tuesday, February 8, 2011
10 Days Without a Coach
Coach Richelle is taking a hard-earned, well-deserved holiday somewhere off the coast of the Honduras, and she left me with a kick-ass workout block to keep me busy while she's away... So then why am I nervous about being coach-less?
To be fair, I am doing well with sticking to the workouts that are given to me, and I'm even enjoying most of them, despite the wicked nature of some of them. I used to think the phrase "Ironman Journey" was cheesy, but now that I'm journeying, the sentiment rings true. There is a lot of training time where you really get inside your head and sort out world problems: should I cut my hair short or grow a ponytail for IMC? What should we have for supper tonite? What work problem needs to be sorted out today? How can I solve world peace? Yeah, too much time alone on the bike trainer... Anyhow, my point is that I'm loving my Journey.
My biggest worry is injury. And I know I shouldn't be surprised, but it happens so often, I'm surprised that after a tough workout, I survived and could take on more. I work out six days a week, often twice a day, and my rest day lately has been skiing oodles of powder so i don't really have a day off, and I worry that the training will result in injury. I like to check in with my coach every couple of days, or at least text her with a thumbs up after a tough workout, and my security blanket is basking in the sun.
In her absence, I have soldiered forward, completed all but one swim workout (too much cold and snow for a 5am drive to the pool), and I'm feeling great. I really just need to keep moving forward and stop focusing on every little twitch and twinge, i need to trust that I've built up enough fitness to handle the current schedule. These 10days without a coach could really turn into a good thing, build some confidence and trust in my ability. Cool.
To be fair, I am doing well with sticking to the workouts that are given to me, and I'm even enjoying most of them, despite the wicked nature of some of them. I used to think the phrase "Ironman Journey" was cheesy, but now that I'm journeying, the sentiment rings true. There is a lot of training time where you really get inside your head and sort out world problems: should I cut my hair short or grow a ponytail for IMC? What should we have for supper tonite? What work problem needs to be sorted out today? How can I solve world peace? Yeah, too much time alone on the bike trainer... Anyhow, my point is that I'm loving my Journey.
My biggest worry is injury. And I know I shouldn't be surprised, but it happens so often, I'm surprised that after a tough workout, I survived and could take on more. I work out six days a week, often twice a day, and my rest day lately has been skiing oodles of powder so i don't really have a day off, and I worry that the training will result in injury. I like to check in with my coach every couple of days, or at least text her with a thumbs up after a tough workout, and my security blanket is basking in the sun.
In her absence, I have soldiered forward, completed all but one swim workout (too much cold and snow for a 5am drive to the pool), and I'm feeling great. I really just need to keep moving forward and stop focusing on every little twitch and twinge, i need to trust that I've built up enough fitness to handle the current schedule. These 10days without a coach could really turn into a good thing, build some confidence and trust in my ability. Cool.
Saturday, November 20, 2010
Quinoa 365
Lately I've been searching for a little extra protein, so I'm working
my way through a cookbook titled, Quinoa 365 by Patricia Green and
Carolyn Hemming. The recipes are awesome! Here are two of this week's
favorites, maybe we should post them for the team?
bocconcini and oregano salad
3/4 c quinoa
1 1/2c water
Bring to boil in med saucepan. Cover, reduce heat and simmer for 10
min. Turn off heat and leave covered for 4 minutes. Remove lid and
fluff. Set aside to completely cool.
Combine:
1c zucchini
1c halved cherry tomatoes
1/2c diced red onion
1/2c green peas
1c diced red pepper
1/2c diced yellow pepper
Whisk:
3tbsp balsamic vinegar
2tbsp extra virgin olive oil
1tbsp Dijon mustard
2tsp dried oregano
1tsp minced fresh garlic
Pinch salt
Pinch pepper
Pour dressing over veggies and mix.
Add quinoa and 1 cup of halved boccocini cheese and mix until evenly combined.
Keeps in fridge for up to 3 days.
The Ultimate Granola
Measure and mix well:
2 1/2c large-flake rolled oats
3/4c whole almonds
1/2c pumpkin seeds
1/2c sunflower seeds
1/4c hemp seeds
1/3c uncooked quinoa
1/4c flaked unsweetened coconut
1/4c walnut pieces
Combine separately:
1c maple syrup
1tsp vanilla extract
Add to the oat mixture and stir until evenly distributed.
Sprinkle 2tsp cinnamon and blend well.
Spread evenly on large baking sheet and bake at 225F for 1 hour.
Remove and cool.
Toss in 1/3c cranberries and 1/4c raisins.
Store in a sealed container in pantry for up to 3 weeks.
Lots of other yummy goodness in the book too! These are the easy ones
to take with me in the car all day.
Happy Saturday!
Cindy
my way through a cookbook titled, Quinoa 365 by Patricia Green and
Carolyn Hemming. The recipes are awesome! Here are two of this week's
favorites, maybe we should post them for the team?
bocconcini and oregano salad
3/4 c quinoa
1 1/2c water
Bring to boil in med saucepan. Cover, reduce heat and simmer for 10
min. Turn off heat and leave covered for 4 minutes. Remove lid and
fluff. Set aside to completely cool.
Combine:
1c zucchini
1c halved cherry tomatoes
1/2c diced red onion
1/2c green peas
1c diced red pepper
1/2c diced yellow pepper
Whisk:
3tbsp balsamic vinegar
2tbsp extra virgin olive oil
1tbsp Dijon mustard
2tsp dried oregano
1tsp minced fresh garlic
Pinch salt
Pinch pepper
Pour dressing over veggies and mix.
Add quinoa and 1 cup of halved boccocini cheese and mix until evenly combined.
Keeps in fridge for up to 3 days.
The Ultimate Granola
Measure and mix well:
2 1/2c large-flake rolled oats
3/4c whole almonds
1/2c pumpkin seeds
1/2c sunflower seeds
1/4c hemp seeds
1/3c uncooked quinoa
1/4c flaked unsweetened coconut
1/4c walnut pieces
Combine separately:
1c maple syrup
1tsp vanilla extract
Add to the oat mixture and stir until evenly distributed.
Sprinkle 2tsp cinnamon and blend well.
Spread evenly on large baking sheet and bake at 225F for 1 hour.
Remove and cool.
Toss in 1/3c cranberries and 1/4c raisins.
Store in a sealed container in pantry for up to 3 weeks.
Lots of other yummy goodness in the book too! These are the easy ones
to take with me in the car all day.
Happy Saturday!
Cindy
Saturday, October 23, 2010
Race Report: Nike Women's Half Marathon, San Francisco, Oct 17, 2010
Thoughts about NWM 2010:
- good crowd
- tough course
- fun times
How did my race go?
First 10k
Wow, almost matched my 10k PB, felt strong, right on target for feeling good, going to have a Running Goddess Day. I was calm, relaxed, executed my plan well, loved this part of the run.
The Hills
Strong enough to run 'em, but gradually increased the pain in my left lateral quad to an intensity that needed some attention. Not a good situation. I needed to make some decisions. Either push thru the pain, risk injury, but attain a PB, OR race happy, enjoy the event, focus on staying healthy for IMC. Remember, NWM is a B race, for fun, not a big pressure situation. Remember, my training has gone so well, I actually ENJOY my running and hills and intervals while training, I should go out there and kill it! It's like a devil on one shoulder and an angel on the other. And ph yeah,the pain in my leg is rapidly getting worse.
The Decision
Even though a big, big part of me wanted to keep going, I knew that the best long-term choice would be to pull up,focus on my Ironman year, I need to stay healthy.
The Finish Line
Ultimately I finished in 2:15, so I suppose it's nothing to sneeze at! Am I disappointed? Of course. Did I execute my race plan? Most of it. Did I make a good decision? Yeah, I think so.
Follow-up for post NWM:
1) REST AND RECOVER from a long season filled with fun racing, new skills, new opportunities.
2) Re-connect with SP re physic/strengthening etc
3) get back in the water and on my bike to build base for IMC
Photos are coming soon! Watch this space!
- good crowd
- tough course
- fun times
How did my race go?
First 10k
Wow, almost matched my 10k PB, felt strong, right on target for feeling good, going to have a Running Goddess Day. I was calm, relaxed, executed my plan well, loved this part of the run.
The Hills
Strong enough to run 'em, but gradually increased the pain in my left lateral quad to an intensity that needed some attention. Not a good situation. I needed to make some decisions. Either push thru the pain, risk injury, but attain a PB, OR race happy, enjoy the event, focus on staying healthy for IMC. Remember, NWM is a B race, for fun, not a big pressure situation. Remember, my training has gone so well, I actually ENJOY my running and hills and intervals while training, I should go out there and kill it! It's like a devil on one shoulder and an angel on the other. And ph yeah,the pain in my leg is rapidly getting worse.
The Decision
Even though a big, big part of me wanted to keep going, I knew that the best long-term choice would be to pull up,focus on my Ironman year, I need to stay healthy.
The Finish Line
Ultimately I finished in 2:15, so I suppose it's nothing to sneeze at! Am I disappointed? Of course. Did I execute my race plan? Most of it. Did I make a good decision? Yeah, I think so.
Follow-up for post NWM:
1) REST AND RECOVER from a long season filled with fun racing, new skills, new opportunities.
2) Re-connect with SP re physic/strengthening etc
3) get back in the water and on my bike to build base for IMC
Photos are coming soon! Watch this space!
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