Week 7 of ?? Sub 20 5k training

The highlight of this week was going to Vancouver for vacation. A by product of that was being able to run The St Patrick's 5k.

Monday: 4 miles on the lakefront with CB

Tuesday: 6 miles avg 7:07. 1 mile WU w/ strides..... 1 mile @ 6:22, half mile recovery, 2x 800's @ 6:10 (quarter mile recovery) 4x 400's @ 6:00, last @ 5:52, (200 recovery) CD. Felt springy & light.

Wednesday: 4 miles recovery + 4 cycle miles

Thursday: 3 miles + strides

Friday: REST aka Be in a plane for 5 hours aka walk all over Vancouver

Saturday: St Patrick's 5k {vancouver} 21:13 PR!!

Sunday: 7.9 miles along the sea wall


Highlights:
Definitely running outside with CB after work on Monday. It was so freaking gorgeous outside.


I was happy to hit some fantastic paces in my last speed sesh before the 5k. This got me thinking that a 5k PR was imminent- by how much I wasn't sure. I knew the race would have hills, but more important, I knew I'd feel like shit because of the flight. (Historical data)

I was really happy to hit a 17 second PR in the race. Like super happy considering everything. I know that if I don't fly across the country and go out drinking the night before that I could easily run {conservatively} 30-45 seconds faster- especially on a flat course.

I'll have to wait a few more weeks to test out a 5k in "perfect" conditions because I'm running the Shamrock Shuffle 8k in less than 2 weeks. I know my PR there will fall too.


I thought it was really cool the race sold the shirts separate from the entries. I haven't seen this done in Chicago. I think registration was around $20 for the race. The shirt was $20 also. I just wanted the shirt as a memento (before I realized I would get a cool beer glass!) I like the idea of separate costs for the shirt and bib.


Cb was happy to see Fido for the first time in 2015!


He was also happy to go on some more walks this week. Yay no more winter, yay!

This week I'm looking forward to getting back into a solid eating/running routine and upping my mileage little by little as the weather will allow me. I want to do 3-4 more speed sessions between now and next week before the shuffle.

Sub 20 is imminent...

-- Xaar

Vancouver day 3: a run along the Stanley Park Sea wall, and more delicious foods & drinks

Day 3!

Since L had training (the whole reason for this trip) I decided to run along the sea wall at Stanley park. It was a beautiful overcast day for a run.


The water was so calm and reflected the downtown as if it was a mirror.


I ran from our hotel to Stanley park which was about 2 kilometers away. I ran along the sea wall to get there. For this run I stayed on the outer perimeter of the park- about 10k total around the whole thing and did not incorporate any of the hills from the 5k I did (which was contained to the roads of the interior part of the park.)

A few K's into my run I came across the totems in Stanley park. Most of them were relatively new, made by local artists.


I also came across a statue of a famous Canadian athlete from the late 1800's.


I also saw a good graffiti near a lighthouse type thing.


I also saw the famous "Girl in wetsuit" statue which represents Vancouver's dependence on the sea.


Did I already mention how absolutely stunning running around the sea wall is!?


I saw some cool black and white ducks and huge ass seagulls.


I also ran under the bridge which you would take of you went to Whistler.


I was surprised that it wasn't too busy for a Sunday morning. I saw some runners and walkers- the cyclists have to stay on a separate path away from the pedestrians.

While it was overcast and raining very lightly, I enjoyed this run immensely. My legs were still a bit tired and sore from Friday's flight, but it was nice to run almost 8 miles in the morning.


Post run I met L for a quick lunch at a hole in the wall sushi place near our hotel called "Shizen Ya." Holy crap the quality of the fish was amazing! And it was just a normal nothing special place. We absolutely enjoyed the chicken gyoza, spicy tuna roll, albacore roll, and the mango California roll.


After lunch I went out in the rain to go shopping. I really wanted to buy an outfit from Canada. So I went in nearly every shop on Robson and ended up getting a few dresses from FCUK and some other small items. (Pro tip: bring a small umbrella with you. It rains a lot here.)


I also went to starbucks where I had a nice creative version of my name on my cup.

For dinner we went to "Alibi room." It is an amazing gastro pub with all the best Canadian beers on tap. Our waiter was super knowledgable about the foods and beers and was impressed we were there- he said Alibi Room is more of a "locals" kind of spot.


We had some delicious Canadian craft beers as well as these curry mussels which were out of this world amazing!


After day 3 I was falling in love more and more with the 'couver. The food, the people and the scenery are all amazing!


Me in my new dress. :)

I'm so happy it worked out that L had training in Vancouver- it was a nice way to celebrate our 1 year anniversary!!!

--Xaar

Vancouver days 1-2

Day 1:

I jumped at the opportunity to go to Vancouver when my husband asked a few weeks ago. He was going for training/conference and wanted me to join him. I've wanted to visit Vancouver for a long time so this was awesome!!


We boarded our packed plane and headed west. 4+ hours later we landed in Vancouver. I wore compression socks during the flight and my calves and feet were achy almost the entire time. After we landed I took them off, but my legs were still stupid achy. I won't be wearing them for the return trip.


The first thing we ate were hotdogs from the famous "Japa dog."


I had a cheese smokey terimayo dog. It was unbelievably good.


We were super excited to eat here.


This place lived up to all the hype from L as well as the celebrities that have made TV shows which highlighted this place. (Like Anthony Bourdain)


After lunch, we walked over to the Running room to get my bib and shirt for the race.


Then we walked along the waterfront back to our hotel and took loads of photos. I thought it was super interesting how diverse Vancouver is. I rarely heard English being spoken by folks walking near us. Most people were speaking Chinese/Japanese/Korean, some were speaking Portuguese and Spanish, and then a few were speaking french!


And more photos.


And more and more photos.


I also saw that "spring has sprung" in Vancouver. I hope Chicago follows quickly!


Vancouver is a super clean beautiful city. It also seems much more quiet than Chicago.


We met our friends for dinner and had ramen at "Ramen Koika." It was delicious.


Then we walked more by the water front and ended up taking a cab to "Revel Room" Where we had delicious basil/grape vodka mojito type drinks.


Then we walked to the "Irish Heather" and had good whiskey and whiskey based cocktails. I really enjoyed my "Ginger lady" as well as finishing off the night with a Canada Club 100% Rye whiskey neat.


DAY 2:

Saturday morning I woke up early and ran the
St Patrick's 5k

After I got cleaned up, I met L for lunch at "One Saigon" and had wonton soup. It was delicious and warm and hit the spot after a run in the rain and cold.


L really enjoyed their Pho.


Later on we met our friends and went to "Earl's test kitchen" and had really good food like these tuna tostadas.


I also had my favorite Canadian beer to date: N2 Milk stout by Parallel 49.


We finished the night with more cocktails and great conversation at another bar. I am so happy we know friends pretty much everywhere we visit. :)


--Xa'ar