Tag Archives: 10K

a lazy sunday soup day

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after running 10K on saturday, i decided that yesterday was going to be a rest day for me and boy did i rest. i did absolutely nothing for most of the day. ZERO! ZIP! LAYYY-ZzzzEEE! i started to feel a bit guilty watching the dust bunnies fight for space under the sofa so i…did not vacuum! instead i decided to make a delicious soup. ;)

after rummaging around the fridge to see what i had in there…not much as i was so lazy i hadn’t even shopped for food, i saw a leek poking out of the crisper and cream???<—i never have cream but my sister was over and i had to get some for her coffee ;)  i looked in the pantry and there were potatoes…some had eyes ;) ah-ha said self, potato leek soup it is. if i were really lucky there would be some bacon in the freezer…yup, there was!

so i set about prepping for the soup and was feeling more productive (less lazy) already. :)
if you’re going to make this soup, here’s what you will need:

*a few slices bacon<—if you have a dog…don’t turn your back on the bacon!!!008

*3 potatoes(i used the equivalent in new red potatoes)
1 leek-chopped

*2 cups cream
2 tbsp butter
2 cups stock (i used beef stock)
2-3 green onion- chopped
2 garlic cloves (i used crushed garlic)
2-3 bay leaves
parsley
sea salt and pepper


PicMonkey Collage

*heat 1 tbsp oil (i use coconut oil) in pot and add chopped bacon plus a few whole slices for garnish. add the leeks next and saute for a few minutes. PicMonkey Collage1

then add the 2 tbsp’s butter, chopped green onion and salt and pepper to taste. stir together and cook for 2-3 minutes. then add bay leaf, parsley and garlic.PicMonkey Collage2

now add cream, potatoes and beef stock. 015

bring to a boil then reduce heat to a simmer and leave on until potatoes are cooked through.

we paired this soup with some nice crusty bread and a huge salad! a very satisfying meal indeed :) and the extra bacon for garnish? well, i ate those as soon as they were cooked…wouldn’t you?! ;)  PicMonkey Collage

as for the dust bunnies? well, they’re still under the sofa…after dinner i was back to lay-zzeeee and read a book all night! ;)

let me know if you make this soup

in health

denise ♥

 

 

my ‘spatula’ experience

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yup, you read that right…I have a story about spatula’s…well about spatula running…and walking …and biking! <–un-expected out-of-town trip prevented the bike portion :( SPATULA-RUNNER-RACE-BIB i participated in Ali’s Running with Spatula’s virtual spatula race :) i decided when i signed up that i would do the 10K run, the 10K walk and the 10 K bike ride. pretty lofty goal if you ask me!!! ;) there is also a photo contest to enter so grab your spatula’s and go for a run/walk/bike today and enter. you have until tomorrow at noon EST

ok, so the possibility of winning a prize was a motivator<—she has some . really awesome prizes from great companies!!! :D **fingers crossed**

i did the 10K run last SaturdayDSC04038

the 10K walk Friday with ‘the lily’ :) 007

this was a great opportunity to get my butt in gear and out the door and to force me to do something different. ok, ok, it was all about those damn prizes… ;) PicMonkey Collage2

check out Ali’s blog and facebook page ;)

did you participate in this virtual race?

have you ever participated in a virtual race?

in health

denise ♥

RECAP: Perseverance Trail Run 2012

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Signed up for the 10.5K…sciatica pain + not running much = switching to the 3K…then race day arrived and I was feeling good…switched back to the 10.5K!!! hahahha oh well, I never said I was great at making plans. In fact I suck at making plans!

YAY! 10.5K of fun :)

The day before the race I thought long and hard about how unsatisfied I would be if I ran the 3K. I ran it 2 years in a row and it’s over before I can enjoy it! So, on Sunday morning I picked up a runner friend and discussed it and decided to make the big switch. Thank goodness the organizers allowed it! :)

The best part about this race? I was not one bit nervous! Nope, notta! I am usually fretting about how hard it’ll be, or what if I come in last or any of the other silly, possible mishaps that us runners can come up with.

The vibe at the beginning of the race was, as always, positive and energetic :) . Once we were on our way, the only sound that could be heard was the crunching of 185 sets of trail running feet crunching on gravel, making their way up the trail for what would turn out to be basically 5K of uphill to the summit. The trails were very well-marked so my initial fear of getting lost were quickly dismissed. The trails were very narrow for most of the race and I pretty much stayed with the same people for the first 5-6K.

The view was spectacular at the top…the sun showed its face for a short time, just enough for me to take in the beautiful panorama of our gorgeous Valley. Then it was a mean decline with very steep areas!!!

Whoosh…by 7K my knees were starting to give me trouble. I seriously considered dropping out at 8K as they were really aching but I changed my landing to the balls of my feet rather than the hard land on my heels. It did make a difference for me but the last 2K were pretty taxing. Trail running can be pretty technical and steep decline trail running is even more so!

Almost at the end of the race the organizers thought it was a good idea to have a Halloween bat hanging from a tree…this is my reaction lol ;)

it’s good to laugh at yourself hahaha ;)

I have to admit it gave me a fright and a very good belly laugh as well :)

As I approached the finish line, after an hour and 37 mins of running, all I could think about is how I tend to limit myself by thinking I can’t do something when really I can! I was very proud of myself for doing what is known as a very challenging trail run and my finish time was 1:38! This was a goal for me, to complete the 10.5K race, as I have only ever done the 3K Perseverance for the last 2 years.

That’s it for now. My next race will be the Comox Valley Road Runner’s Jingle Bell Fun Run in December unless I can find a race nearby for November.

do you trail run?

what is your preference…trail or road running?

in health

Denise ♥

10.5K Perseverance Trail Run is up Next…Yikes!

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This is a good start…I just looked at the slowest 10K time for last year to make sure I am not in over my head with this race!!! I might be. The last person finished in 2:07 with about 15 runners in the 1:45 to 2:07 range. I am aiming for a 1:50 finish for the 10.6K on Oct 28th. This run is no joke! It’s known as one of the hardest trail runs and I am very nervous about it. There is a 3K as well which I have done twice but this year I had to go and sign up for the big guns!

Red dots are the 4.5K out and the Blue dots are the return 5.6K

Description from the website:
“The 10k mountain run features unforgettable single track running and biking trails with steady elevation gain.  This is a classic mountain run so you can expect steep climbs and descents, undulating single track and bridges, logs and water along the course.  Be prepared to ‘Persevere’ all the way to the finish!”

When I signed up I was running a lot more than I have been as of late. My last run was on the cruise ship 2 weeks ago. I have been working out, just not running. I really do need to step up my game in the next three weeks in order to be in good condition to finish this race. I really want to do the 10K but you know, if I don’t feel ready then I will transfer over to the 3K. The last thing I need is to injure myself all in the name of pride. ;) I think I will be ok though.

So, I have come up with a running plan and if I stick to it, including the hill running…possibly using a treadmill so I can get some ‘elevation’, I may be able to finish in 1:45 ;)

Me (on the left) in the 2010 3K of Perseverance Trail Run

Here’s a video a racer took last year of the race…Perseverance

Website link:http://www.perseverancetrailrun.com/

what’s your next race?

in health

Denise ♥

 

GutBuster recap and My 1st Virtual Fun Run!!!

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So I had my first GutBuster experience this past weekend and it did almost bust my GUT! haha. I had an awesome drive down with another runner, talking up a storm and arrived to the event nice and early. By the time we got our bibs and chatted with a few people it was time to line up. I love the excitement you feel at the start line of a race. Runner’s nervous energy is infectious and really pumps you up to race.

so many happy people :)

Now, it’s one thing to be told it is an uphill climb from the start and quite another to actually have to do it! The first 1.4K was pretty much straight uphill a residential road then it was into the trail for an easy 1/2K then bammo, uphill and I mean uphill! lol I was seriously questioning my sanity and even convinced myself that I was pulling out of the next GB race in July because this was hard. I walked…a lot! I even considered not finishing for a millisecond. At the 3K point I fell smack onto both knees and since it was on a slight decline I did the old fall into gravity shoulder roll. OUCH! I bounced up, checked for blood and kept going. I looked at my Garmin watch at one point and saw that I was already 4.5K into the 9K race and was so surprised and happy that I was half way through. I then felt my positive energy return and started to just have fun.

feeling good here :)

Once I convinced myself that there is no shame in walking up the steep sections, I relaxed more and enjoyed the scenery which included an amazing waterfall. At 6K I was greeted by the angels holding cups of liquid gold aka volunteers with water ;) . Water never tasted so refreshing! The next 3K was a nice, easy downhill run where I picked up a lot of speed and bombed down to the same 1.4K asphalt road we started on. I felt like I was flying and my quads felt like they were on fire!

I finished the race with a time of 1:09 which I am happy with considering I was aiming for 1:30 :) . Gotta love that! I didn’t place in my age group but guess what? I won a prize…a North Face tech running T. Oh, and I won’t be pulling out of the next GutBuster race in July ;)

:) I won a door prize! :)

Next up? Well I signed up for a ‘Welcome to Summer’ Virtual Fun Run  5K/10K put on by running loving living. There are awesome prizes to be won and all you have to do is go to her website at http://networkedblogs.com/yToHI to sign up. I even printed up a bib:I will probably run the 5K on the weekend, you have from june 18 to June 25 to run it, and submit my time and cross my fingers that I win a prize ;) This is such an awesome idea and I am happy I follow her on FB and found out about it. I’ll keep you posted on my result!

 

I thank every volunteer I pass on the race route…do you?

have you ever participated in a Virtual Run?

in racing and health

Denise ♥

Photographer 1st 3 pics – https://www.facebook.com/denophoto?ref=ts

GutBuster webpage – https://www.facebook.com/denophoto?ref=ts

 

 

 

Yay! I did the 10K :)

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have all my stuff ready...Lily wants to come..sorry Lily♥

The day started out nice and cool and the 45 min drive to Parksville was a pleasant one. I ate a good breakfast and also made some oatmeal to take with me so I had a meal to eat 1 hour before race time. I refuse to run hungry. I arrived, got my bib and then waited for the race to begin. At 10:55 I took my place with 123 other runners and the count down began. At 30 seconds to start I had a startling thought…what was I doing??? I can’t run 10K! Too late, the race started and off we went. The group quickly broke up into a few packs with me in the middle pack for the next few kilometres. As the run progressed I found myself running mostly alone with a few ahead and a few behind.

red cheeked and happy!

Now, something you should know here is even when I run 5K around home I will stop, fiddle with my ipod, catch my breath and start again. In a race you tend to feel ‘peer pressure’ to keep going. It’s actually pride but whatever! ;) The first 2K were pretty much a steady incline then it turned into a nice steady decline through a camp ground, which was nice as the campers were cheering us on :) . The route then flattened out and we ran along the ocean for a ways…so beautiful and sunny! Oh yah, the stopping bit…as the run went on and I reached the 5K mark without stopping I remarked to myself that hey maybe I can make it my goal to actually run the whole race. Like not stop once! At 6K I was still strong, at 7K I was still running, at 8K I was like well I am almost there, then 9K and of course I couldn’t stop and I actually picked up my speed a tiny bit because in that last kilometre I was bursting with pride! I was going to run the entire 10K without stopping! As I rounded the turn and saw the finish banner I was overwhelmed with what I had just accomplished. I had run 10K without stopping…I was stunned. I also realized right there that the only limits we have are those we place on ourselves. As cliche as it sounds it is so true.

I was so happy to see this banner at the end!

After the run I enjoyed some post race food and chocolate milk and headed home, elated that I accomplished something new. Oh wait, my time! I had set a goal to finish in 1:15 but I was again super stoked to see the time of 1:05!!! Yay me ♥ and there’s still plenty of running left to do for 2012!

:) Healthy eats post race :)

Next up on the list? Well, I think I will try the Ladysmith Gutbuster- short course. It’s a 9K trail race, pretty gruelling trail run from what I can tell and what people have told me. It starts with a 2K steep incline then settles into 7 more K of tough trail. I think I’m up for it! :)

in running and health

Denise ♥

It’s been a great week :)

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My 10K is fast approaching. One week from today.  What was I thinking. Haha, oh boy! I have been using the Garmin to track my runs this past week and I see that my pace is decent and my time is good for me. I find this is a good tool and I think it’s going to make me a better runner. I notice that when I am running the watch motivates me to keep going. To not stop and walk when I really want to and then to realize that I don’t real need to stop. Then this happened today!!!

first time below 32 mins for 5K :)

 

Another pleasant discovery? That you don’t need to serve calorie laden foods when you invite company over for dinner. :) On Saturday I spent all afternoon preparing 4 yummy, healthy food items that were packed with flavor not calories. I also discovered that I quite enjoy cooking and preparing food…ha, if you told me that last year I would have laughed! For recipes visit my FB page: https://www.facebook.com/fitpsychology?ref=tn_tnmn

Apple Crisp

 

Eggplant Parmesan and salad

 

potato skins and mushroom caps

I went through a strength slump a week ago meaning I felt like the more I worked out the weaker I was becoming. Not low energy but loss of strength. This did not make sense to me at all until I posted a question on my FB page asking trainers to give me their opinion as to why this might be happening. The repeated answer was either not enough calories or over-training or both. I then reviewed my fitness journal and came to the conclusion that over training was the most likely culprit. It’s somewhat addicting to w/o and I was definitely falling into the addicted category. I decided to take 5 days off of any strength routines and stick to only running. When I returned to do a strength w/o I was back to form. I have always thrown in a rest day or two but I was doing too many HIIT routines back to back and not allowing my muscles to repair. I have adjusted my w/o’s now to include 3 runs and 2-3 HIIT with rests. I am also documenting my food intake via a food journal album on my FB page. This is proving to be both motivating and eye opening. I realize that I am not eating enough on workout days. There are always adjustments to make in life and this is just another area to figure out. :)

got my strength back! FIERCE! ;)

Lastly I prepared and planted the vegetable garden. I have a lot of veggies to try and since it is our first attempt at gardening I am hoping to at least have carrots and potatoes later in the year! Well I hope we have a lot more than that but I am settin the bar low to avoid disappointment  ;)

just planted :)

 

Looking forward to the week ahead. Will run twice and not workout past thurs. Gotta keep the legs fresh for the big day May 27th.

have you ever lost your ‘strength’? were you over training?

if you have any gardening tips please comment her :)

in health

Denise ♥