2,300 metre swim
200 warm up
5 x 100 (free)
100 - Hand flicks hip
100 - Armpit (thumb touches armpit)
100 - No idea, can't remember...?
100 - Deep - hand enters water and digs deep for pull
100 - Spread fingers
5 x 200 Free as - 5 x (75 Free, 25 Sprint all out, 75 Free, 25 Sprint all out)
5 x 100 as 50 scull, 50 pull
100 easy cool down
Hot tub!!
Wednesday, January 27, 2010
Jan 26th Running Intervals
Last night I did running intervals with the local tri club in Squamish. There were 17 enthusiastic people out in the dark huffing and puffing their way around Valleycliff. Here's what we did and here's why my legs are J.E.L.L.O today:
Warm up run
3minutes at 5k race pace
2 minutes easy jog
7 minutes at 10km race pace
2 minutes easy jog
5 minutes at 10km race pace
2 minutes easy jog
5 minutes at 10km race pace
2 minutes easy jog
3 minutes at 5km race pace
2 minutes easy jog
3 minutes at 5k race pace
Cool down run
I forsee a hot tub session in my near future...right after masters swimming tonight in fact! Possibly followed by a "gentle yoga" session. I'll sleep like the dead I will.
Warm up run
3minutes at 5k race pace
2 minutes easy jog
7 minutes at 10km race pace
2 minutes easy jog
5 minutes at 10km race pace
2 minutes easy jog
5 minutes at 10km race pace
2 minutes easy jog
3 minutes at 5km race pace
2 minutes easy jog
3 minutes at 5k race pace
Cool down run
I forsee a hot tub session in my near future...right after masters swimming tonight in fact! Possibly followed by a "gentle yoga" session. I'll sleep like the dead I will.
Monday, January 25, 2010
Just another manic Monday
I'll feel less guilty if I expunge myself of this piece of lingering guilt now. I'm totally not into my project management course right now. Not even a little. I felt burnt out in December, and though I had time off to rest and relax, I've not quite got my head into it again. Yet. It's boring the hell out of me, writing essay after essay. Writing essays has to be one of my least favourite methods of learning. Thankfully, we're in a part of the course where we can dick around a little without being penalized. I'm clearly not the only one feeling this way either, seems as though others in the class are experiencing similar feelings.
It's nigh on time to get back "into it" for the final 3 months, though. I wonder if I can trick myself into enjoying it? The afternoon of April 9th will be a happy time indeed, for that's when I'm all finished with the course. Let the countdown begin, and let the learning begin.
I donated some $ to the Canadian Red Cross for Haiti. Their servers were overwhelmed so I had to try submitting my donation several times. I checked my VISA statement today, they processed it thrice! They're all over it though, and are working to reverse the additional transactions, or so their e-mail response states. To be quite honest I almost feel guilty asking them to correct the error, but I donated what I could for now and will try to donate more later. After all, the immediate need was indeed great but it's the rebuilding that will go on for years to come that will also require significant funds. Médecins Sans Frontières also received a donation from me, they do great things.
I rustled up 13 pairs of shoes to be shipped to Haiti too! A shoe store in Park Royal was collecting and shipping them to Haiti. I hope someone who really needs a pair of shoes receives them. One person had a chuckle at me because in addition to running shoes and sneakers, I added some high heels. I pointed out that people in Haiti work office jobs too, and if their belongings are under a pile of rubble, perhaps they'd appreciate a pair of shoes to wear to work, once they're able to go back. Perhaps it was a bad idea, but I figured I'd send em anyway, just in case. Right?
I also want to share with you how much I'm suffering right now. After my completely fabulous flow yoga class yesterday I felt like a million bucks. The class was really tough, but fun. Tough as in shaking muscles, complete and utter fatigue, had to rest in childs pose a few times tough. I definitely worked hard, I was sweating enough that my hands were slipping off the mat. In any case, I never dreamed I'd experience this when I woke up this morning. This being the obvious annihilation of my muscles. All of them. Every. Last. One. It hurt to brush my teeth this morning and it only went downhill from there. I couldn't understand what was wrong with me! I wondered if I was coming down with a nasty flu. Nay, it was the yoga! I guess that means I need to keep going, if only so it doesn't hurt so badly after. Good thing I bought myself the new student 1 month unlimited pass! Between now and THE DAY I LEAVE FOR KAUAI I have unlimited access to yoga. Me thinks this is sweet.
Intervals (race pace timed repeats I believe) tomorrow night ought to be fun given how sore my every muscle is. I'm cringing at the thought. Wish me luck!
It's nigh on time to get back "into it" for the final 3 months, though. I wonder if I can trick myself into enjoying it? The afternoon of April 9th will be a happy time indeed, for that's when I'm all finished with the course. Let the countdown begin, and let the learning begin.
I donated some $ to the Canadian Red Cross for Haiti. Their servers were overwhelmed so I had to try submitting my donation several times. I checked my VISA statement today, they processed it thrice! They're all over it though, and are working to reverse the additional transactions, or so their e-mail response states. To be quite honest I almost feel guilty asking them to correct the error, but I donated what I could for now and will try to donate more later. After all, the immediate need was indeed great but it's the rebuilding that will go on for years to come that will also require significant funds. Médecins Sans Frontières also received a donation from me, they do great things.
I rustled up 13 pairs of shoes to be shipped to Haiti too! A shoe store in Park Royal was collecting and shipping them to Haiti. I hope someone who really needs a pair of shoes receives them. One person had a chuckle at me because in addition to running shoes and sneakers, I added some high heels. I pointed out that people in Haiti work office jobs too, and if their belongings are under a pile of rubble, perhaps they'd appreciate a pair of shoes to wear to work, once they're able to go back. Perhaps it was a bad idea, but I figured I'd send em anyway, just in case. Right?
I also want to share with you how much I'm suffering right now. After my completely fabulous flow yoga class yesterday I felt like a million bucks. The class was really tough, but fun. Tough as in shaking muscles, complete and utter fatigue, had to rest in childs pose a few times tough. I definitely worked hard, I was sweating enough that my hands were slipping off the mat. In any case, I never dreamed I'd experience this when I woke up this morning. This being the obvious annihilation of my muscles. All of them. Every. Last. One. It hurt to brush my teeth this morning and it only went downhill from there. I couldn't understand what was wrong with me! I wondered if I was coming down with a nasty flu. Nay, it was the yoga! I guess that means I need to keep going, if only so it doesn't hurt so badly after. Good thing I bought myself the new student 1 month unlimited pass! Between now and THE DAY I LEAVE FOR KAUAI I have unlimited access to yoga. Me thinks this is sweet.
Intervals (race pace timed repeats I believe) tomorrow night ought to be fun given how sore my every muscle is. I'm cringing at the thought. Wish me luck!
Sunday, January 24, 2010
nap time
This bed looks so comfortable I feel like taking a nap! 
I adore this master bedroom. It's a perfect blend between masculine and feminine. It's by Helen Green as seen on Willow Decor's blog. It's traditional but not stuffy. I could easily read a book on that lovely blue tufted sofa.
Saturday, January 23, 2010
Dinner, January 23rd, 2010
Shittake mushroom broth with tofu and green onions and just a touch of miso.
Miso glazed Salmon, Sauteed Brocoli and Bok Choy in soy sauce, sesame oil and sesame seeds served with coconut rice.
The Bok Choy and Brocoli in the pan!
Tuesday, January 19, 2010
my new obsession
I am currently slightly obsessed with this woman and her crazy, sweet (sappy but I love it anyway) love story and her great big happy family. I am definitely a cowgirl deep down and living on a working ranch with horses, cattle, dogs, horses, cats, ranch hands, horses....now that does make my heart go pitter patter. Never mind the cowboy husband!! Oh my! Be still my beating heart.
I may have to order The Pioneer Woman's new cookbook too. Her website/blog has some of her recipes posted. They look absolutely scrumptious. She even posts step by step instructions for the recipes for non-chefs like me. Ranch grub, filling and tasty.
Last night was an interval running workout with the local triathlon club the Squamish Titans. We were working on hills. It became apparent rather quickly that Christmas has fully and completely caught up with me. I'm heavy and out of shape and I have some work to do in the coming months. My legs had only one gear; slow.
Tonight was a fun 2,200 metre swim with the Masters. Still loving having our coach, it makes the workouts more focused and more fun not to mention we work way harder with someone on deck.
Leaving you with this image, a blue bedroom. Calm and serene.
I may have to order The Pioneer Woman's new cookbook too. Her website/blog has some of her recipes posted. They look absolutely scrumptious. She even posts step by step instructions for the recipes for non-chefs like me. Ranch grub, filling and tasty.
Last night was an interval running workout with the local triathlon club the Squamish Titans. We were working on hills. It became apparent rather quickly that Christmas has fully and completely caught up with me. I'm heavy and out of shape and I have some work to do in the coming months. My legs had only one gear; slow.
Tonight was a fun 2,200 metre swim with the Masters. Still loving having our coach, it makes the workouts more focused and more fun not to mention we work way harder with someone on deck.
Leaving you with this image, a blue bedroom. Calm and serene.
Saturday, January 16, 2010
miso glazed salmon
I really love this room! Spacious, rustic, original, warm. The beams that make up the wall and the vaulted ceiling are fantastic! I could easily fit this room out with some cozy rugs, a sofa and armchairs, warm, ambient lamps and soft, fluffy blankets. Voila, ultra cozy, yet rustic living room.I went for a beauty trail run this morning. The sun shone here today, if you can believe it. Just yesterday I was beginning to think the rain would never cease, and sure enough blue sky and rays of sun!! As always in Winter I can't help but think "what the fuck am I doing living here where it's grey and cloudy and rainy for so many months of the year" and "why the fuck am I not living where it's warm and sunny year round". *sigh* One day, I swear I'll be living in the sunshine!
For dinner tomorrow I'm going to attempt miso glazed salmon with rice and to start, tofu and scallions in shitake (sp?) mushroom broth. If I don't ruin it, I think it will be lovely!
The ladies and I were talking about upcoming races this Spring and we seemed to draw a collective blank. The best races are in the Summer and Fall...nothing fun comes to mind for Spring. We'll have to do some research. It's time to set some goals for ourselves. If you know of any mind-blowing fun fun fun races in the lower mainland between now and July, drop me a line.
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