Run Route – Between the Bridges
June 15, 2010
Click on the map to view the Elation 5k/10k/15k Route “Between the Bridges”
Out and Back Ottawa River
June 7, 2010
This route will take you on a 5k/10k/13k along the Ottawa River, east from Island Park Drive
Running Like The Wind
April 24, 2010
Wow we ran 16km with the half-marathon group this morning and we were flying! Our long run pace has certainly improved and the goal of my group to run the Ottawa Half-Marathon in 2 hours is within our reach. We all agreed that our speed work with coach Sherry and consistent training has totally paid off.
Here’s a link to the route we did this morning; leaving from our Studio in Westboro
At this point in the training what we eat after the long run becomes very important. Our total weekly volume of mileage is reaching it’s peak and if you don’t refuel well it’s very hard to keep your tank topped up!
One of my favourite post-run smoothies is an adaptation of the Bee Protein Smoothie from Raw Food Real World - a great raw food book. This smoothie is packed with protein and with all the essential amino acids our body needs to build and repair. If you are looking for a 100% Vegan as well as 100% Raw recipe, omit the bee pollen and replace the honey with raw agave nectar.
Bee Protein, adapted from Raw Food Real World
Serves 2 – 4
Ingredients:
- 2 tbsp raw almond butter
- 2 cups coconut water or water (you can get coconut water at all health food stores)
- 1 cup diced mango
- 1 cup frozen diced banana
- 1 tbsp hemp protein
- 1 tbsp bee pollen (lots of protein, amino acids and enzymes, gives you energy)
- 2 tbsp raw honey (unpasteurized so it retains vitamins, minerals and enzymes)
- 2 tsp vanilla extract
- pinch of salt
Blend until smooth and creamy
19km and Cupcakes!
April 21, 2009
What a great run on Saturday! 19k for our Westboro half-marathon class in great weather conditions – about 8 degrees and overcast – if only race day could be so perfect. We all followed our strategy of starting off a little slower so we would have enough fuel in our tank to finish strong – mission accomplished. We realized that the last few kilometers of the race will require mental strength as opposed to physical. After about 12 weeks of training we are definitely physically ready and after some positive self-talk during the last few KM we’re prepared mentally as well for the last few weeks of training.
Here is the route we did, 19km starting from the studio Richmond Rd and Kirkwood Ave,
As a reward after the run – I brought cupcakes for the gang here is the recipe. This was a well-deserved reward!
The Candle Cafe’s Cupcakes
1 cup whole wheat flour
1 cup unbleached flour
¼ cup unrefined sugar
1 Teaspoon baking soda
1 Teaspoon baking powder
1/2 Teaspoon Salt
1/4 Cup sunflower oil, or other light tasting oil
1 Cup pure maple syrup
1 Cup Soymilk
1 Teaspoon apple cider vinegar
Directions
1) Preheat oven to 350 degrees, grease a muffin pan or line with cupcake papers
2) Sift the flours, sugar, baking soda, baking powder and salt into a medium bowl and whisk to mix. Pour the oil, maple syrup, soy milk and vinegar into another bowl and whisk until foamy. Pour the wet ingredients into the flour mixture and mix until the batter is smooth. Pour the batter into prepared muffin pans and divide evenly.
3) Bake the cupcakes on the center rack of the oven for 20 to 25 minutes. Let cool slightly, remove the cupcakes from the pan.
Makes one dozen lovely little snacks
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Vegan Chocolate Frosting
1 cup vegan margarine – such as Earth Balance
4 cups icing sugar
2 tablespoon vanilla
4 tablespoon soy milk
1/2 cup cocoa powder (or more)
dash of salt
Directions:
Margarine should be at room temperature when being placed in bowl. Blend until mushy, and then add powdered sugar, salt, vanilla, chocolate and soymilk. You can add in more soymilk to make it a bit smoother but not too much.
Note: I made half the icing recipe and it was enough for 2 dozen cupcakes