Who said we wouldn’t make it?
Ran leg 2 of the Haney to Harrison route this morning as our taper run. Not what I would call a traditional taper, but then again, nothing about my training for this race has been traditional. Looking at the topography of the run, I count 10 bumps Colin, not 7. It was amazing how much traffic was out on our country roads so early this morning, where are you all going? We did have some ideas…
I always enjoy running with Colin, Chris and Conny, the funny “observations” and scenarios, you guys crack me up.
Conny, Colin and Chris on garbage duty
Who leaves this kind of stuff on the side of the road?
10 Super Foods You Should Eat
- Sweet Potatoes: A nutritional all-star – one of the best vegetables you can eat. They are loaded with vitamin A, carotenoids, vitamin C, potassium and fibre. Bake and then mix in some unsweetened applesauce or crushed pineapple for extra moisture or sweetness.
- Grape Tomatoes: They are sweeter and firmer than other tomatoes, and their bite-size shape makes them perfect for snacking, dipping or salads. The are also packed with vitamin C and vitamin A and you also get some fibre, phyochemicals, and great flavour.
- Fat-free (skim) or 1% Milk )but not 2%): An excellent source of calcium, vitamins, and protein, with little or no artery-clogging fat and cholesterol. Likewise for low-fat yogurt. Soy milk can be just as nutritious – if the company fortifies it.
- Broccoli: It has lots of vitamin C, carotenioids and folic acid. Stream it briefly, then add a sprinkle of red pepper flakes and a sprinkle of lemon juice.
- Wild Salmon: The omega-3 fats in fatty fish like salmon can help reduce the risk of sudden death heart attacks. Salmon that is caught wild has less PCB contaminants than farmed salmon.
- Crispbreads: Whole-grain rye crackers, like Wasa, Finn Crisp and Ryvita- usually called crispbreads – are loaded with fibre and are often fat-free. Drizzle with a little honey and sprinkle with cinnamon to satisfy your sweet tooth.
- Diced Butternut Squash: A growing number of grocery stores sells peeled, diced butternut squash that is ready to go inot the oven, a stir-fry, or a soup. Every half cup has 5 grams of fibre and payloads of vitamins A and C.
- Citrus Fruits: Great tasting and rich in vitamin C, folic acid and fibre. Perfect for a snack for dessert. Try different varieties such as juicy Minneola oranges, snack-size Clementines, or tart grapefruit.
- Beans: Inexpensive, low in fat, and rich in protein, iron, folic acid and fibre. Choose garbanzo, pinto, black, navy, kidney or lentils. Eat them as a side dish or sack, in a tortilla with salsa, or in a soup.
- Spinach and Kale: These standout leafy greens are jam-packed with vitamins A, C, and K, folate, potassium, magnesium, iron, lutein and phytochemicals.
Source: Nutrition Action Healthletter
Kanye’s mantra
Ran my last speed training session before my big run next weekend. I am feeling quite proud about my speed training, as grueling as it was, I haven’t missed a session since the beginning of the Summer. Now that deserves a big hug and a pat on the back!
I finished up today’s run with “Stronger”, which is a bit of a change from my usual running music. Kanye says A LOT in this song, this is what I am taking with me to San Francisco
(Work it harder, make it better)
N-n-now that don’t kill me
(Do it faster, make us stronger)
Can only make me stronger…
Ahhh, Rolley Lake
Had a great lunch time trail run at Rolley Lake today. Two quick laps around, not too steep, not too technical and very beautiful.
5 Peaks Series: Buntzen Lake Race Recap
Article post: Trailrunner.ca
Buntzen Lake – Saturday September 19th, 2009
It was a wet start for the last race of the BC 5 Peaks Trail Running Series season at Buntzen Lake last weekend. By the time the 474 racers crossed the start line, the weather began to clear to make way for a fantastic day of racing. The season finale featured three distances, Sport, Enurdo and the ½ Marathon.
The Sport route took an undulating 11km loop around Bunten Lake. Martin Fitchie of Glasgow, GB finished first for the men with a time of 48:20. Setting a new course record of 52:51 for the females was Jessalyn O’Donnel of Victoria. The previous course record of 53:51 was set in 2008 by Coquitlam’s Cindy Gilles. read more
What goes up, must come down
Busy running day today. D and I met early this morning at Golden Ears Park and ran Corral, Mike Lake Trail, and up to the top of Incline (a very impressive total elevation gain of 1160m), down Switchbacks, Eric Dunning, and along Golden Ears Parkway. Everything felt great!
Met the Haney to Harrison team for the ceremonial drawing and negotiating of legs. Joining the 2009 team is the wonderful Barry, I hope he knows what he is in for!