Thursday, February 25, 2010

Week 9: Session 3 & Lululemon Velocity Socks

on the treadmill
5 minute warm up
Run for 7minutes and walk for 2minutes (repeat 5 times/45minutes)
5 minute cool down
5.5km in 55minutes

Todays run was good. For the past two runs I've had some minor knee pain, almost like I feel water in my knee, strange... worth keeping an eye on.
I can't believe I just finished week 9... I know I say this every time I move on to the next week. But seriously, just the fact that I've stuck with something for 9 weeks is amazing and deserves a round of applause!! BUT it's running that I've stuck with!! Astonishing!! 
Saturday I start week 10, run 10minutes walk 1min and repeat 4 times. 

NOW let's talk about Socks, which I didn't think could make of break a run... but let me tell you it does.
I started running with thin cheap Cotton socks (beginners mistake) which seems to work fine and I'm happy with, but not ideal. Cotton socks hold onto moisture, which is more likely to cause infections like athlete's foot. YUCK!! 
I moved on to Adidas Superlite Climacool (3 pairs for $8.99 at Winners) which I didn't like at all, they made my feet really HOT and I hate having HOT feet. Plus they gave me blisters since they were really low at the back, something which the cheap cotton socks never did.
Running socks are almost as important to a runner's performance as the right pair of running shoes. Choosing the wrong pair of socks can lead to an uncomfortable run, blisters, calluses and sweaty feet which leads to a crappy experience. 
Running socks are especially designed to meet the physical demands of running. Most will provide stability and moisture wicking ability, which makes running more enjoyable especially for new runners. 
Choose running socks that are made out of a synthetic material such as polyester, which will pull moisture away from your skin. 
Make sure your socks fit and they cover your foot completely, I hate when my socks are too big and bunch up and slide around.  

So 3 weeks ago I finally picked up a pair of Velocity Socks at Lululemon for $14.00 
Why they made them:

  • Wicking comfort bodymaps your foot, providing ergonomic cushioning, venting and support 
  • Seamless technology reduces blisters
  • Extra cushioning to reduce shoelace pressure 
  • Mesh panels accelerate air flow
  • Built in arch support
  • Silverescent anit-stink performance using X-Static yarn technology 
  • 47% Nylon, 38% Coolmax Polyester, 12% X-Static, 3% Spandex
So far the socks have held up great. I like the cushion at the back and how snug they feel on my foot and I'm glad to report that we have been blister free. 
The anti-stink work great and I'm happy with how quickly they dry.
I still find them a bit warm but not as HOT as the Adidas socks and my feet still get sweaty but probably not as bad as before. All in all I'm happy with my purchase. 

Do you have a favourite brand of Running Socks? 

Wednesday, February 24, 2010

I love me some Peanut Sauce

I've been thinking about Peanut Sauce for the past two day. You know that carving where you can almost taste it? YEAH it's been that bad. So I went in search for the perfect recipe that would hit the spot and I found it!! 
My Girlfriend  had previously mentioned this recipe which she absolutely loves, so I decided to give it a try.

Sesame Noodles With Chicken (without the Sesame) 
adapted from Cooking Light
8 ounces uncooked Whole Wheat Linguine 
1 cup matchstick-cut carrots 
2/3 cup organic vegetable broth 
1/2 cup of natural peanut butter 
2 tablespoons rice vinegar 
2 tablespoons low-sodium soy sauce 
1 tablespoon of fresh ginger 
1 tablespoon of Honey 
2 teaspoons of Sriracha (hot chile sauce) 
EVOO (extra virgin olive oil) 
2 chicken breast cut into bite size pieces 
1 cup of thinly sliced green onions 
2 tablespoons of toasted sesame seeds (which I didn't have on hand)

Cook Pasta according to package directions, without salt or fat. Add carrots to Pasta during the last 3 minutes of cooking. Drain well 
Saute the Chicken in a pan with a little bit of evoo until the chicken is cooked.
Combine broth, peanut butter, rice vinegar, soy sauce, ginger, Honey and Sriracha in a blender and process until smooth. Add the broth mixture and green onions to the chicken and bring to a simmer (this is just to warm up the sauce). Combine the Pasta with the Chicken mixture and enjoy!! 
This makes 5 servings. 

I really LOVED this dish. 
The Peanut sauce was prefect, it had just the right amount of piquance, but I've been told that my threshold for heat is LOW so feel free to add a bit more chile sauce depending on how spicy you like it.
For next time I would probably reduce the amount of Peanut butter to 1/3 cup because it does have a real peanut butter taste. 
It does make quite a bit of sauce and you could almost use only half of it ... I hate when you make a recipe and don't have enough sauce and that's not the case with this recipe.
I can see myself making this recipe using Shrimp instead of Chicken or just adding more veggies, like broccoli and making this a vegetarian dish. 
YUM !! So glad I have leftovers for tomorrows lunch. 

Tuesday, February 23, 2010

Week 9: session 2

on the treadmill
5 minute warm up
Run for 7minutes and walk for 2minutes (repeat 6 times/54minutes)
5 minute cool down
6.5km in 64minutes

Had a fairly good run but towards my 4th repeat I was feeling the effects of the run, feeling drained and my legs were tired.  I know exactly why... I forgot to eat again before my run. Rushing home and getting dinner in the oven, it just completely slipped my mind. I had a pear at 2:30pm and then ran at 5:30pm, so not ideal. I really need to remember how important it is to fuel my body for running. I do see a difference from when I have a pre run snack about 1hr before to when I don't eat at all. 
I came up with a list of Pre running snack that I can have about 1hr before I go out on my run;

  • Banana with a tablespoon of any kind of nut butter
  • Greek yogurt with some fresh fruit
  • Cliff Bar, Luna Bar, or any other kind of energy/granola bar
  • about 1/4 cup nuts (almonds, cashews, peanuts, etc...) with dried fruit like cranberries or trail mix
  • a WW english muffin with about a tablespoon of nut butter and honey
I might set a reminder on my BlackBerry to eat about 1hr before I plan on running, at least until I get the hang of it and it becomes second nature.

After my run I had a nice refreshing Green Smoothie 
3 cups of Organic Spinach
1 cup of Unsweetened Almond Milk 
1 frozen Organic Banana 

1 BIG Strawberry 1T of Chia Seeds 
1T of Ground Flax Seeds 

YUM!! It was just what I needed after running, I felt 100 times better after.

What's your go to Pre Running snack?

Monday, February 22, 2010

Playlist Monday: Pop Edition

What exactly is Pop music? 
Pop music is mainstream music which evolved out of the rock n' roll revolution in the 1950's.  Since then pop music has usually been identified as the music that is accessible to the widest audience. Which means it's the music that sells the most copies, draws the largest concert audiences, and is played most often on the radio. I like me some Pop music. To me pop music is fun, upbeat, easy to sing to and lately great running music.

Here is my Pop Playlist; 

  • Obsessed ...Mariah Carey (great beat to get you started) 
  • Please Don't Leave Me ... P!nk (I like P!nk, this is a great song to sing and run to) 
  • Whataya Want From Me ... Adam Lambert (no I didn't misspell that... GREAT song to run to!! ) 
  • Blah Blah Blah ... Ke$ha Feat. 3OH!3 (best song of the Playlist, I found myself repeating this song over and over) 
  • Radio ... Beyonce (they don't call her Sasha Fierce for nothing... I really enjoyed this song) 
  • Bad Romance ... Lady GaGa (don't get me wrong I like this song, I think i just listened to it one too many times) 
  • Pick Up The Phone ... Dragonette (I'm really liking this song lately and it's great to run to) 
  • In My Head ... Jason Derulo (Jason Derulo... i like that he has to say his name in every song, it's clever because that way you always know who the song is from and it's a great running song) 
  • Backstabber ... Ke$ha (another great song from Ke$ha, i might need to purchase the rest of her CD) 
  • Telephone ... Lady GaGa (overplayed song... like it but just getting tired of it) 
  • Get me Bodied (extended version)... Beyonce (GREAT to motivate you, makes you feel sexy) 
  • Imma Be ... Black Eyed Peas (Not sure if this is pop, but it's mainstream... LOVE IT!!) 
  • Before the Worst ... The Script ( great beat and I love this song) 

I didn't make it to Cardio Class today, it took me a little longer to get home tonight since we got a little bit of snow and City People don't know how to drive in the snow. 
The Plan is to run tomorrow and I'm really looking forward to it. I have dinner prepped and ready to pop in the oven when I get home and I will run while it's cooking. YEAH me for meal planing, I don't know why I don't do it more often it makes my life so much easier.

Do you find that Meal Planing plays a key role in your running/workout schedule?  

Saturday, February 20, 2010

week 9: session 1

on the treadmill
5 minute warm up
Run for 7minutes and walk for 2minutes (repeat 7 times/63minutes)
5 minute cool down
7.5km in 73minutes

Todays run went surprisingly well and do I dare say easy. I've been sick with a sore throat all week, not getting enough sleep and just physically drained and given that my last run was Sunday, I was absolutely expecting this run to be another fail.  
But to my surprise I had a great run, my legs felt great and not once did I think about quitting! Hurray ME! 
One of my co-worked who is also a runner, had mentioned that once she started adding more running time to the 5min that it became fairly easy. As a NON runner I just simply didn't see how that was possible, how can running for 7 minutes be no different then running for 5 minutes? She was absolutely right, even after running 7 minutes I felt like I could have run 10 minutes with no problem.
I was really worried about week 9, running 7 minutes seemed like a lot to do. I'm actually looking forward to my next run...  thinking about perhaps running tomorrow since they are calling for 6C (43F). 
So I'm finally charging my Garmin, just in case I want to take it outside tomorrow... the only problem I can foresee is finding the time. We are having the family over to celebrate Princess 10th Birthday so it will be a busy day.

Which reminds me that I need to name my Garmin. It is a well know fact around the blog world that you MUST name your Garmin. I thought about a clever name or maybe even a funny name... but came up with nothing.
Not sure if my Garmin is a boy of girl... does it need to be either or? Maybe it can just be unisex? 
Can you please help me name my Garmin?

Today my fur child Molly discovered we had a visitor outside my bedroom veranda. She was Very excited with her new found friend.
However my son was worried about the baby racoon and why his mommy would leave him behind. We had to assure him that no harm was going to come to the racoon as his mommy would surely come to get him soon.
In the back of my mind I was praying that his family is not planing on making a home in our attic!! 

Thursday, February 18, 2010

No running for mama

Sorry I've been MIA for a couple of days, I caught whatever the kids had and my throat has been really sore... so no running for me since Sunday. I tried to run today... tried being the key word, but after the second repeat gave up. My legs were fine but my body was too tired, I was out of breath as soon as I started. I just need to listen to my body and rest the next couple of days. The plan is to run again on Saturday.
After my attempt to run I had a nice cold Green Smoothie 
4 cups of Kale
A splash Pom Juice 
1 cup of coconut water
1 frozen Banana 
1T of Chia Seeds 
1T of Ground Flax Seeds 

I've also been having lots of Ginger tea which is know to help with sore throat and Oil of Oregano... really hope to been feeling better soon. I was actually looking forward to running today. 

Monday, February 15, 2010

Week 8: session 3, Valentines Day Cupcakes & John Mayer OH MY!!

Sorry this will be a LONG post since I'm combining 2 days worth.
BUT we have some sick kiddies around here this weekend so there was NO Running on Saturday.
There was some coughing and some throwing up and a whole lot of fever. 
There was also a lot of whining, because that's what you do when they aren't feeling well and it's absolutely ok to do that when you are sick.
There was also no date night for Mommy and Daddy on Saturday, it will need to be reschedule at some point in time.

We did manage to make some Valentines Day Cupcakes on Saturday, not exactly healthy food but these are filled with LOVE and were made with tender loving care. 

Valentines Day Cupcakes 
adapted from “Easy Yellow Cupcakes” (from The Artful Cupcake, by Marcianne Miller)

  • 2 1/4 cups sifted cake flour
  • 1 1/4 cup sugar
  • 3 teaspoons baking powder
  • 1 teaspoon salt
  • 1/2 cup vegetable oil
  • 1 cup milk
  • 2 eggs
  • 2 teaspoons vanilla extract
  1. Preheat the oven to 350 degreesF and prepare the muffin pans with nonstick spray and flour or paper cups.  (I used a mini cupcake pan and lined with Mini paper cups)
  2. In a large bowl, mix together the flour, sugar, baking powder, and salt until thoroughly blended.
  3. Whisk together the oil and milk and add to the dry ingredients.  Beat for 2 minutes on medium speed.
  4. Add the eggs and vanilla and beat again for 2 minutes on medium.
  5. Pour the batter into the pans, filling at least halfway.  Bake for 15 to 20 minutes, until the cakes test done. (My mini cupcakes took 10 minutes.)
  6. Remove the pans and turn out the cupcakes onto a wire rack to cool.
Yields 24 cupcakes (I got 24 mini bite-sized cupcakes & 6 regular cupcakes) The Kids really love the mini bite-size cupcakes as do the adults.

  • 6 oz (1 1/2 sticks) unsalted butter, softened
  • 2 1/4 cups confectioners’ sugar (I think I might have only used about 1 1/2 cups) 
  • 2 tablespoons milk
  1. Place the softened butter in a large bowl.
  2. Gradually add the sugar by sifting a small amount over the butter and stirring to incorporate.  Continue until all the sugar is blended in. (What I like to do is as 1Tablespoon at the time until I find it has the right consistency, plus we don't like our icing super sweet) 
  3. Beat hard with a wooden spoon or an electric mixer until the icing is pale and fluffy.
  4. Beat in the milk until smooth.
I like to use a Wilton 1M tip and make a swirl on top... we also sprinkled some Red Sugar on top.

On Sunday I was finally able to get my run in.
on the treadmill
5 minute warm up
Run for 5minutes and walk for 1minutes (repeat 9 times/54minutes)
5 minute cool down
6.5km in 64minutes
It was an OK run today. I haven't been getting much sleep and my eating has been a little off. I also need to start paying better attention to what I eat before my run. I stole a couple of fries from the kids plates and I could totally feel them during my run, it was disgusting!! !!  
I will try to run again today ... this will be Week 9 which means run 7mins walk 2 !! YIKES. My Girlfriend Robyn has been bugging me to sign up for a race but I just can't picture myself running a race. That's just crazy talk, me running a race!! 

Sunday night I ended up going out with my Girlfriends Ana, Tania & Claudia to a John Mayer Concert. We had such a great time, this was our second time seeing John Mayer and he is amazing in concert. I have to agree with Brittany  JM probably does have more guitars then God, every song he would switch to new one and they all looked the same to me, but I'm sure there must be a reason.
I don't pay attention to what is being said in the Tabloids about artist these days. I think people are people and everyone makes mistakes. Tabloids and newspapers seldom write about the good in people; I guess it’s not what the world wants to hear.  But John Mayer is more than what you see on TV or what your read about in magazines. Last night he shared with us a Valentines heart that this little boy Isaac gave him, it was truly the sweetest thing I have seen in a while. Isaac is 5 years old and has MPS VI  a rare, progressive disease caused by an enzyme deficiency, you can read more about his story here The Isaac Foundation. As a Mom I can't even imagine what it would be like, it just breaks my heart.

My question for you today is;
What's your go to pre workout snack? 

Friday, February 12, 2010

Olympic Fever

Did you wear your Mittens today? 
Today I finally found some Vancouver 2010 Olympics Mittens at Zellers for $10.00, not bad for a pair of nice warm fleeced lined mittens.  Managed to snag a pair for each member of the family, the Kids were really excited.

The Mittens are decorated with the Olympic logo and our iconic Maple Leaf and have become the runaway bestseller for the Winter Games in Vancouver. Sales of the official Vancouver 2010 red mittens have reached 2.5 million, they are the hottest souvenir of this year's Winter Games. Olympic organizers expect to sell 3.3 million by the time the Olympics are over. Most importantly part of the proceeds from the sale go toward "Own the Podium," a Canadian program designed to help the country's athletes with training and expenses.
Did you know that they were only ever intended to be worn by the torchbearers, but when the media went gaga over them at the February 2009 unveiling of the uniform, the decision was made to market them more widely. I'm certainly glad they did, they are super cute and will keep my fingers warm the rest of the winter.

At work we all wore Red Shirts today to show our support of Canada's Olympians
Don't forget to check out the  Vancouver 2010 to get all the 411 on the Olympics.
Let the Games begin... 

Are you watching the Opening Ceremonies to the Vancouver 2010 Olympic Games? 

Thursday, February 11, 2010

Week 8: session 2 and the Ta Ta Tamer Review

on the treadmill
5 minute warm up
Run for 5minutes and walk for 1minutes (repeat 9 times/54minutes)** I ended up running one extra repeat ... apparently I can't count
5 minute cool down
6km in 64minutes

What and easy run today. Which surprised me ... I know I say this all the time now, but this last week I've seen a big improvement in my running. And today I actually enjoyed my run... I wanted to run, which was a strange feeling.
But I'm getting tired of the treadmill. I watch last nights episode of American Idol and that kept me entertained for the 1hr but I can't wait to get outside. I hope that with-in the next few weeks I can start running outside.

I'm really excited to say that since starting this journey 2 months ago I have lost 10lbs which means I really needed to buy a new sports bra. My old racer back was no longer doing it's job and I decided to that it was time to bite the bullet and get some new support.   I took my sisters advise and headed to Lululemon (like she had to twist my arm)  and tried on the Ta Ta Tamer, she swears by it. I'm usually a 32C  but I had to go up in the band and got a 34C, the 32 was extremely tight. 
As you know I like Lululemon, I do think their things are over priced but I'm willing to pay $$ for the quality I get. The Ta Ta Tamer was $58 CDN, which if you think about it is not bad for a good quality bra. 
I ran with it on Tuesday and Today and I can say that I absolutely understand what all the buzz is about. It did what it's supposed to do, held the ladies in place with no bouncing.  
Ta Ta Tamer

Why they made it:
Tames your favorite girls without smooshing them down!
Designed specifically for the B+ to D(ish) cup for high impact sports like running
Removable cups and adjustable straps to customize your fit and support
4-way stretch power luxtreme has inherant wicking and a high Lycra content for maximum support

I do have to say that I'm a little worried about chafing at the shoulders. So I'll let you know that goes once I start putting in my longer runs.
I like that it didn't give me that flat chest of uniboob look, so I can see myself wearing this bra just under a t-shirt. 

What is your favourite Sports Bra?

Canada, remember to wear red tomorrow to show your support of Canada's Olympians as we celebrate the start of this great journey!! 

Tuesday, February 9, 2010

Week 8: session 1

on the treadmill
5 minute warm up
Run for 5minutes and walk for 1minutes (repeat 10 times/60minutes)
5 minute cool down
7.35km in 70minutes

WOW, I did it!! That was hard, very hard. Honestly I can't believe I was able to keep it together and finish. Amazing. Just amazing to think that a few months ago I wasn't even able to run for 1 minute and today I ran for 5minutes straight for 60minutes!! Amazing.  So happy about my achievement. 
My next run will be Thursday.

It's American Idol and Lost night... my favourite TV night of the week! 

What's your favourite TV night?

Sunday, February 7, 2010

week 8: Session 1, FAIL!! & Birthday Loot

on the treadmill
5 minute warm up
Run for 5minutes and walk for 1minutes (repeat 4 times/24minutes, it was supposed to be 10times)
Walked briskly for 21minutes

5 minute cool down
5km in 50minutes

I ran yesterday and I didn't do such a great job stretching after the run. This morning my right calf just didn't feel right and my legs felt really tired. I knew stepping on the treadmill that it wasn't going to be easy, so no surprise it didn't go as planed. I managed to get 4 repeats in and then decided to walk the rest.
I guess somedays are good and some are bad, today should have been a rest day, my body was just not up to it. No biggie, there is always another day. Tomorrow I have my Cardio and Conditioning class, so I will run again on Tuesday.

I finally picked up my Birthday present on Saturday! Hubby was so jealous... 

Thank you to my sister Katia and her Boyfriend Greg and my mother in-law who all chipped in so I could get mylself this little watch

As you can see I bought a Garmin Forerunner 305 at Costco for $169.00 which is an amazing price considering some places are selling it for $279.00!! 

I still reading the Instruction booklet that came with it and I haven't charged it yet. But I'm so looking forward to using it.

My Friend Dean gave me the gift of Music, Thank you and I love the Card!! 
I get really board listening to the same playlist over and over while I run, so this certainly is the perfect gift!!

Mom and Dad got me a Lululemon gift card which I quickly put to good use. 
I picked up a pair of Run: Empower Crop II 

why they made this:
A powerful crop built to empower female athletes!
Made of 4-way stretch power luxtreme for 'no bounce' muscle support and quick drying wicking capabilities
Anti-stink mesh behind the knees for extra ventilation
Mid-rise waistband with drawstring and elastic for comfortable support
Articulated seaming for a lean athletic look
Internal pocket to store your belongings
Flatlocked seams to reduce abrasion

I will post a review of them once I start running outside with them, but I really like how they feel. I think they will be prefect.

I also picked up a Brisk Run Headband

why they made this:
Keep warm during your cool morning runs!
Made with luon, our signature fabric - brushed for warmth!
Also perfect under your bike or snowboard helmets.
Earflaps to keep you extra warm and covered

Can't wait to put all this great gear to good use!! 
Thank you for all the birthday wishes, 37 will be a great year!!

Sunday Sweets

I grew up with a Grandma that loves to bake and passed her love of baking to me. She says "Liebe geht durch den Magen" which translated means "The way to a man's heart is through his stomach", Grandma speaks German.
Funny because my husband always claims that he fell in love with me the first time he tried my cheesecake, so Grandma was not far off.
Hubby has a huge sweet tooth and I like to bake, which is great BUT it sucks for the waistline.  My solution was to stop baking, that way we would not be surrounded with temptation all the time. Well that sounded great, but hubby would just head to the closes bakery and pick up something to satisfy his carving... and we all know bakery stuff is not exactly healthy, plus always loaded with sugar.

So now I'm back to baking on Sundays, trying to find healthy alternatives that are delicious and low in calories.
A Few years back my sister gave me a copy of "Eat, Shrink and Be Merry" and I actually had never made anything out of it until today. I decided to give "You're Pudding Me On" a try, a warm banana bread pudding with Chocolate Chips... sounds great, hubby loves bread pudding.

You're Pudding Me On
Recipe adapted from Eat, Shrink and be Merry
12 slices multigrain bread (about 1 lb / 454 g) 
2 cups 2% milk 
2 cups mashed ripe Organic bananas 

1 cup Organic Greek Style vanilla yogurt
4 organic eggs
3/4 cup packed brown sugar 
1 teaspoon vanilla 
1 teaspoon ground cinnamon 
3/4 cup semi-sweet chocolate chips

1. Break bread into 1-inch pieces and place in a 9 x 13-inch glass baking dish that has been sprayed with cooking spray. Dish should be full.
2. In a large bowl, whisk together milk, bananas, yogurt, eggs, brown sugar, vanilla, and cinnamon. Pour mixture over bread. Using your hands (yeah, it’s a little messy), mix bread cubes with milk mixture so that all pieces are coated. Let stand for 15 minutes while you preheat oven to 350F.
3. Just before popping dish into oven, mix in most of the chocolate chips , saving a little to sprinkle on top. 
4. Bake for 50 to 55 minutes, until pudding is puffed up and golden brown and center is set. Remove from oven and let stand for 10 minutes before serving. Makes 12 servings.

YUM YUM this was so good it absolutely hit the spot, BUT we all agreed that 3/4 cups of chocolate chips was a bit much. I think next time I would only sprinkle them on top.

What's your favourite healthy dessert?