8K Run

Tonight I ran 8K in 1hour and 10mins.  My iPod was dead so I had to run without music.   I don't think I turned it off correctly after Sunday's run. 
And this guy is my new hero

He is the rower from Niger who just started rowing 3months ago.  He was still rowing after everyone else had crossed the finish line at the Olympics.  Just like I am still running when everyone else has already finished!

16.59K Run

Today was our first Port Stanley run of the summer with the running group.  I ran 16.59K in 2hours and 10mins.  This time was pretty fast for me.

The Beach at Port Stanley

Coming up to the finish

Touching the sign to mark the end of the run!

 I think too fast as I ended up getting sick on the drive back to London.  I am not sure where I went wrong.  I drank at all the water stops and drank most of my Gatorade at the finish.  Steven thinks that I was dehydrated and then I drank to much too fast.  I also ate more sooner then I typically do.  Any thoughts on what I should do differently?  I have never been physically sick after a run.  Its a good thing Steven listened when I told him to pull over!
Here is my schedule for next week:

Monday: Rest Day

Tuesday: 8K Run

Wednesday: 6K Run

Thursday: 8K Run with Running Group

Friday: Rest Day

Saturday: 5K Pack Run

Sunday: 12K Run to Port Stanley with Running Group

Pack Run

This morning I ran approximately 5K with the Pack Run.  My Garmin would not pick up a signal so am not for sure how far, likely slightly less then 4K.  I have been spending my day watching the Olympics.  Tomorrow is our run to Port Stanley, so I am looking forward to that.

6.26K Run

Tonight I ran 6.26K with the running group in 52mins.  It poured rain for the first 1/2 of the run.  This weekend is Rock the Park at Harris Park, so we were able to run by the first performance of the weekend. 
This is the route we took:
S-Bike Path Gibbons
S-Bike Path Harris
W-King St Bridge
W-Bike Path
W-Riverview
W-Evergreen
I had a bad day at work today so after my run my hubby and I went to Yo Yo Yogurt Cafe.  I had never been before but now I think it will be hard not to go all the time.  It was delicious!
Nike launched a new ad for the Olympics and London ON is featured 24seconds in.  Find Your Greatness

6K Run

Tonight I ran 6K in 51mins.  It was cooler tonight, with a little bit of a wind.  Today is our 3year anniversary, so the Hubby and I headed out to Garlic's, a local restaurant for dinner.  It was really good and  I am still full.

5.83K Run

Tonight I ran 5.83K in 50mins.  It was nice and cool around 8pm when I finally got out for my run.  Tonight, after work, I attended the wrap up event for the Heart and Stroke Big Bike event we completed at work in June.  I ended up winning another water bottle!
Last night I went to a Newbody class at Goodlife.  I am not sure what I think of this class.  It is okay but I am not sure if I am getting very much of a work out.  I had also made a blueberry pomegranate smoothie the other night. 
This is the recipe:

1 and 1/2 cups of blueberries

1/2 tablespoon of honey

1 cup of pomegranate juice

1 cup of yogurt
I forgot to take it with me to work today, so hopefully it will taste okay tomorrow morning.

13.83K Run

This morning I ran 13.83K with the running group.  As always, I did not want to get out of bed a 6am but it was glad when it was done because of the heat!  I felt very dehydrated after my run even though I did drink water during the run.  Next Sunday is our first run to Port Stanley, so I am looking forward to that!  This is the route we took:
S-Bike Path Gibbons
S-Bike Path Harris
W-King St Bridge
W-Bike Path
W-Riverview
W-Evergreen
Thru Tunnel
W-Terry Fox Parkway
W-Maurice Chapman Parkway
Turn around at the Golf Bridge

This is my schedule for next week:

Monday: Rest Day

Tuesday: 6K Run

Wednesday: 6K Run

Thursday: 6K Run with Running Group

Friday: Rest Day

Saturday: 5K Pack Run

Sunday: 16K Run to Port Stanley with Running Group

5.21K Run

This morning I ran 5.21K in 41mins.  I waited until 11am to go out so it was hotter out then I would have liked, but there was a nice breeze.  Now on to a Gilmore Girl marathon on Much More Music!

Barking Frog Summer Night 5K Race

Tonight was the Barking Frog Summer Night 5K Race.

I ran it in 36:32.  I am pretty happy with this as it is 8mins faster then last year.  It was a nice night for a race, not too hot.

Me before the race

Me crossing the finish line!

5K Run

Tonight, with the running group, I ran the 5K route for the Barking Frog Summer Night 5K Race tomorrow night in 38mins.  I am pretty happy with this time and am hoping I a little faster tomorrow night. 

5.94K Run

Tonight I ran 5.94K in 50mins.  Tonight was a lot cooler then yesterday.    I picked up my race packet for the Barking Frog Summer Night 5K on Friday. 
This is the shirt I got!

Cross Train

I was suppose to run tonight, but it was still 35 degrees out when I got home from work.  I decided to push my run to tomorrow night instead and go to Body Step at Goodlife.  I have not been to Body Step in a while but I seemed to remember to steps pretty well.

12.68K Run and Apple Cake

This morning I ran 12.68K in 1hour and 46mins with the running group.  It rained off an on during the run, then started thundering at the end.  This is the route we took:
S-Bike Path Gibbons
S-Bike Path Harris
W-King St Bridge
W-Bike Path
W-Riverview
W-Evergreen
Thru Tunnel
W-Terry Fox Parkway
W-Maurice Chapman Parkway
Turn around at Wonderland Gardens

This is my schedule for next week:

Monday: Rest Day

Tuesday: 6K Run

Wednesday: Rest day

Thursday: 5K Run with Running Group

Friday: Barking Frog Summer Night 5K

Saturday: 5K Pack Run

Sunday: 14K Run with Running Group

Tonight I made an Apple Cake. It turned out pretty good!  This is the recipe:

Ingredients:

1 egg

1/2 cup of sugar

1/3 cup of canola oil

1 tsp of vanilla

3/4 cup of flour

1 tsp of baking powder

1 pinch of salt

1/3 cup of brown sugar

1 tsp of cinnamon

4 small to medium apples, peeled, cored and sliced

Directions:

In medium bowl, beat eggs and sugar until thick and light

Beat in oil and vanilla

In separate bowl, whisk together flour, baking powder and salt

Add to egg mixture, stirring just until blended (batter will be thick)

In small bowl, mix brow sugar with cinnamon

Arrange apple slices in greased 8inch square metal cake pan

Sprinkle hours with half the brown sugar mixture

Carefully spread batter over apples; smooth top

Sprinkle wiht remaining brown sugar mixture

Bake in centre of 350 degree oven until cake is firm and pulls away slightly from sides of pan, 35-40mins

Cool for 10mins before serving

8.59K and 4.78K Runs

Thursday night I ran 8.59K in 1hour and 12mins with the running group.  I missed posting on Thursday after the group run as the heat got to me and I ended up going to bed at 8:30pm. This is the route we took:

S-Bike Path Gibbons
S-Bike Path Harris
W-King St Bridge
W-Bike Path
W-Riverview
W-Evergreen
Thru Tunnel
W-Terry Fox Parkway
Turn around at Victoria Boat Disaster plaque by the Filtration plant

This morning I got up for the pack run as I wanted to beat the heat later in the day.  I ran 4.78K in 38mins.

5.13K Run

Tonight I ran 5.13K in 41mins.  I waited until 8pm and it was a lot cooler out.  We had a bake sale at work today so I made Oreo Rice Krispie Squares. 

Here is the recipe:

Ingredients:

1/4 cup of butter

5 cups of mini marshmallows

6 cups of rice krispies

16 crushed oreos (divided)

Directions:

Melt butter in large saucepan on low heat

Add marshmallows and stir until completely melted

Add in rice krispies and 10 of the crushed oreos

Spread into a baking dish

Add remaining crushed oreos on top

5.98K Run

Tonight I ran 5.98K in 49mins.  It was a little bit cooler out tonight than it has been.  I noticed a little of bit of pain in my right foot tonight, so I am a little worried that my planter fasciitis is starting back up again.  Last night I made a blueberry and strawberry smoothie for the next couple of breakfasts.  Here is the recipe:

3/4 cup of orange juice

1/3 cup of pineapple juice

2 cups of yogurt

1 cup of blueberries

1/2 cup of strawberries
Check out Early Morning Run for a Oiselle giveaway!

Cross Train

Tonight was a rest day, so I decided to head to the gym for some cross training.  I attended the Newbody class at Goodlife.  It was pretty good.  I think I will go to it again.  Last night I made a berry smoothie for breakfast this morning.  This is the recipe:

1/2 cup of skim milk

1/2 cup of pineapple juice

1 cup of mixed frozen berries

protein powder

12.31K Run

This morning I ran 12.31K in 1hour and 43mins with the running group.  It was cooler out this morning then it has been which was nice.  There happen to be a 8K race in Gibbons Park when we finished so my last 1.5K was pretty strong as the race participants motivated me to pick up my speed.  This is the route we took:

S-Bike Path Gibbons Park
S-Bike Path Harris Park
W-King St Bridge
W-Bike Path to Children’s Museum
W-Riverview
W-Evergreen
Thru Tunnel
W-Terry Fox Parkway
Turn Around at Springbank Gardens

This is my schedule for next week:

Monday: Rest Day

Tuesday: 6K Run

Wednesday: 5K Run

Thursday: 8K Run with Running Group

Friday: Rest Day

Saturday: 5K Pack Run

Sunday: 13K Run with Running Group

6.28K Run

Tonight I ran 6.28K in 54mins with the running group.  It was really hot out so I took it slow.  This is the route we took:
S-Bike Path Gibbons
S-Bike Path Harris
W-King St Bridge
W-Bike Path
W-Riverview
W-Evergreen
Turn around at Tunnel 
Last night I made a peach smoothie to take to work the next couple of mornings.  It turned out pretty good.  Here is the recipe:

2 cups of orange juice

1 cup of yogurt

2 cups of frozen sliced peaches

2 tablespoons of honey

protein powder

6K Run

Tonight I ran 6K in 49mins.  I am pretty happy with that time as it was still pretty warm out.  We are entering our 4th heat wave this summer, so it is going to be a long couple days.  Last night I made a berry smoothie to take to work in the morning.  This is the recipe:

1/3 cup of blueberries

1/3 cup of raspberries

1/3 cup of strawberries

1/3 cup of pomegranate juice

2/3 cup of skim milk

2 tablespoon of honey

protein powder

Cross Train

I was off work today due to the Canada Day holiday.  I went to the gym for some cross training.  I did 2.44miles on the elliptical.  I also visited my friend who happens to be a hairdresser and got my hair cut and highlighted in her kitchen.  I am currently cooking a Mac and Cheese Casserole. Hopefully it turns out alright!  Here is the recipe:

Ingredients:

3 tablespoons of butter

2 cups of elbow noodles

1 can of evaporated milk

1 egg

1/4 teaspoon of garlic powder

3 cups of shredded cheese

Directions:

Preheat the oven to 375 degrees.

Spray cooking dish with non stick cooking spray and set aside.

Bring pot of water to a boil; add salt and macaroni.

Cook until al dente.

Drain and return to pot.

Add butter and toss until pasta is coated and butter has melted.

Set aside.

In a medium bowl, whisk together evaporated milk, skim milk and egg.  

Add garlic powder, salt and pepper to taste; set aside.  

Place 1/3 of macaroni in an even layer in the bottom of prepared baking dish; cover evenly with 1/3 cheese.

Repeat with remaining macaroni and cheese mixture.

Pour milk mixture evenly over contents of baking dish.

Bake until top layer is lightly browned, 35-45mins.

Let stand for 10-25mins before serving.

Also, make sure you check out Falon Does Marathon for a giveaway!

Happy Canada Day!

This morning I ran 10.4K in 1hour and 26mins with the running group.  Running group started at 7am this morning, which was tough, but it was good to get the run out of the way before the heat.  This is the route we took:

N-Gibbons Park Bike path
N-The Parkway
N-Sunset
E-University
X-Richmond
E-University Cres
S-Patricia
E-Huron
S-Maitland
N-William
W-Bike path at Corner of William & Huron
E-Bike Path – Take first V in the path to the east
S-Adelaide
W-Regent

N-The Parkway
W-Bike path into Gibbons
S-Bike path Gibbons to starting point

Today was the first day of the 30 Day Ab Challenge from RunToTheFinish.  My core is not very strong so this is going to be tough. 
This is my schedule for next week:

Monday: Rest Day

Tuesday: 6K Run

Wednesday: 5K Run

Thursday: 6K Run with Running Group

Friday: Rest Day

Saturday: 5K Pack Run

Sunday: 12K Run with Running Group