I was happy to be out for a run this morning... (The Captain wanted to wash the dust from the boatyard off our decks and canvas so I didn't even ask him along)... the weather was just right and I did wear my HRM, thinking I would do a 8.5 km long, slow run. But, as I loped along at 75% to 80% of max, I realized that most of my runs this past month have been long, slow runs! I never seem to do any speedwork anymore and I have been trying to get in lots of distance too so haven't done anything that is 'short', for me.
So, I decided to run the out-and-back route in 2 separate modes. The 4.25 km 'out' would be a slow run, and the 4.25 km 'back' would be faster.
I did the first half in 35.5 minutes and I wanted to do the whole distance in 68 minutes which would give me an average pace of 8 minutes per kilometer. That meant I needed to cover the second half in 32.5 minutes... so I increased my rate to 85% to 90% of max and then really poured it on the last one full kilometer. And, I did it easily in 7 minutes, which made my HRM start beeping like crazy, as I was running at 100% of max.
Now I know that these numbers are arbitrarily calculated, based on my age, and aren't likely terribly accurate.... but I do have to have some frame of reference, and so these are it.
I was thrilled to get back to the marina and have covered the 8.5 km in 68 minutes, with no walk breaks. And I am patting myself on the back for being such a math whiz, too.
So I did get in some distance, and some speed, took no walk breaks, drank 1/2 litre of water along the way, and whew.... enjoyed it all! I REALLY enjoyed it. It was so great to be out there, just loping along without a care in the world. I love that.
I need some new running shoes... oh yeah. I bought a pair of Asics against my better judgment, and they are just not gonna cut it - just not enough suppport, so I will use them for walking, and look for new runners... again.
We got all our boat maintenance done in record time this haulout, and were back in our slip just before 4:30 pm yesterday afternoon. It was good to have it behind us, and after we had our showers and a cold drink, we were TIRED! It felt so good to put our feet up and just veg last night.
A mess of growth on the keel when we first came out of the water. Those white round things are eel eggs - no wonder I don't swim in the ocean!
The Captain rigs up a ladder for us to go up and down into the boat.
Dinner in the cockpit after the first day's work.
Today is The Captain's birthday... and our original plan had been to have a golf day. But we both agreed we were just too tired and decided to put it off till we can really enjoy it.
So, he had cake for breakfast and off we went, into the city, to do some exploring and shopping and snacking and he had his favorite Chinese lunch... we both thoroughly enjoyed the leisure to do nothing and anything. Back on board, we had a really nice BBQ for his birthday dinner.
I have a run planned for Friday morning - going to skip my Weight Watchers meeting - and The Captain will start washing the boatyard dust off the boat... life can get back to normal!
I did see on Words to Run By, that Sara has named me to do a 7 Links post... and I will look more closely at that over the weekend. Promise, Sara. :)
Up and at 'em this morning. We have a busy week ahead and I needed to get some things into the fridge for healthy, quick meals. I have been snacking on junky, sugary, carby foods lately, and today recommitted to a my normally healthy way of eating.
So, after a breakfast of whole wheat toast and egg white/veggie omelet, off we went, into the city to pick up some fresh veggies, fresh fruit, and a rotisserie chicken. And, some snacks for The Captain... just cause I am cutting back on cookies doesn't mean that he is!
I scored a treat of a different kind... a George running skirt for $3. It was the only one on the rack and I quickly put it into my cart, thank you.
It actually is nicer than this picture looks! Not sure why it appears to be so wrinkly.
Back on board, I put groceries away and mentally planned my morning run while The Captain started preparing for tomorrow's haulout... more about that later.
I put on my heart rate monitor, and my running togs, and quickly downed a cup of coffee. Then I poured some lemon juice into the bottle of water I had decided to pack and off I went. I couldn't think of anything I could take as a running snack ( I need to get some jelly beans, I guess) and my thought was that the lemon juice would at least add a few calories to my water if I needed them.
Today's run was supposed to be the same 10 km route that The Captain and I covered on our stroll around town yesterday. And it did start out that way... I loped along at a fairly slow pace about 75% to 80% of max and it was really comfortable. There were lots of people out and about on the path today as the sun was shining and it was a glorious summer day.
My speed and heart rate varied along the way. Sometimes I was as high as 95% of max and others as low as 75%. I didn't do any walk breaks at all and even when drinking from my water bottle, I managed to keep running.
When I got to the ferry terminal, I saw that the ship was in her berth, so the walk-way past it was closed... a little detour around the parking lot took me back to the water front and I carried on. At the turnaround point I decided not to head back the same way... I was afraid I would get hungry and light headed so a slight change in my return route ended up shortening it just a bit. (After mapping it, I found I had only covered 8.6 km - not a huge difference.)
By the time I arrived back at the marina, my water bottle was empty and I was so glad I had put the lemon juice in it. I was hungry! And I do think the lemon juice helped stave that off a bit. I was hot though, so I walked around the marina, enjoying the breeze off the water for another 12 minutes before I came back on board to stretch and start making my lunch.
walk 12 minutes more
stretch 5 minutes
I learned that one of our long-time boating buddies, a man from Greeley, Colorado, is going to be arriving here in his 68 foot Queenship, from Roche Harbor, WA this afternoon... so we will make so to get in a visit with him this evening. And then tomorrow morning, the work begins!
We will be driving the boat to a location just outside our marina, where there is boatyard. We will back into a slip there, and be picked up and 'hauled out' of the water by a travel lift, and someone will pressure-wash the bottom of the hull.
After that is done, they will put her on a series of cradles, and we will spend the next couple of days doing maintenance work... and of course we are not sure exactly what that will involve until we see the hull. But, for sure there will be taping and painting. Perhaps some scraping and sanding.... and I will be cleaning and polishing the propellor and the propellor shaft.
It is very odd being out of the water. We have to climb up a ladder to get into the boat. And being in the boat, when it is out of the water, on the 'hard' just feels wrong. There is no action and it feels like we are going to fall off the cradles.
Have you ever tried walking on solid ground after jumping on a trampoline for several minutes? It kinda feels like that.
We can live on the boat while it is out of the water, but it is like dry camping. We can use the fridge and the stove, as we will have power, but we cannot run water into the sinks cause we cannot use the drains. I will do dishes in a pan and then have to take the dishwater to a disposal area. And no showers on board, of course.
Anyway, I am not anticipating any problems (she says, feigning bravado - keep your fingers crossed) and we plan to come back to the marina on Wedesday afternoon... no internet or cable tv - so no blog posts here... and I have prepared a couple to auto post on my food/recipe blog We can begin to feed... while we are away.
Here are a few pics from a previous haul out so you can get an idea... and of course I will be taking lots this time, too, and will do a post when we get back.
Still in the travel lift after being pressure-washed.
Look at that shiny little prop!
Bottom is painted! Most of the work is done.
The Captain puts applies some final paint before we go back into the water.
On Friday I walked, a lot. My legs felt heavy and tired last night so I decided not to run this morning, but to wait till Sunday.
So, after our pancakes and eggs this morning, we set off on a stroll through town with the new camera, and just wandered and clicked and enjoyed the sunshine and all the folks out and about, doing the same thing... it ended up being about 10 km and about 2 and a half hours... fun and very enjoyable.
I was very happy to see the blue sky and sun shining through the upper hatches in the salon this morning. It had rained a lot during the night.
I made us a hearty breakfast of whole grain toast with almond butter and sliced strawberries, and an egg, because I wanted to go for a longish run, and I knew I would need the fuel. If I don't get enough protein at breakfast, I will be looking for a snack an short while afterwards.
About an hour later we set off. I wore my heart rate monitor today, and we ran at 78% to 85% of max for the most part, even though we didn't take any walking breaks. I was secretly happy to see that I was going fast enough that The Captain actually had to run today, and didn't resort to walking along side me! I am getting more confident in my ability to run for longer periods of time, and these slower, longer runs are the reason for that.
We did a total of 9.25km on an out-and-back route that took us along the waterfront of our seaside village, and it was nice to see so many folks and dogs out enjoying the lovely morning. There are so many different kinds of lillies are in bloom right now and the pink and blue hydrangeas have started to pop as well.
stretch 5 minutes
Ater our stretch, I whizzed up some sweet potato smoothies! These taste like pumpkin pie and are really thick. Mmmm.
And it's laundry day on the Good Ship Lollipop. Always nice to get that out of the way and done.
I was anxious to get up and get going working on breakfast this morning, as I had already decided to go for a run this morning, even before my head hit the pillow last night.
I made us each a smallish bowl of oats cooked with chopped up strawberries and some cinnamon. A bit of vanilla yogurt on top, and yep, the necessary hot dark coffee... 2 whole cups for me. Working out my patience muscle, here.
About an hour later I was getting twitchy so we put on our gear and headed off... I knew it wouldn't be long, but I wanted it to be faster than the last couple I had done.
I chose an out-and-back route that was just under 5 km. We went out pretty fast, for me anyway, and did the first half in 16-1/2 minutes... and the second half in 18-1/2 minutes. Yes, it was that much slower and I almost threw up, I was working so hard. (Jillian would be so proud of me!)
But I prefer to remember how fast I went out and will revel in that the rest of the day.
After our stetches, I made us each a strawberry/banana/Almond Breeze smoothie, while The Captain filled up the water tank on the boat. Mmmm. I think pink is my new favorite flavor.
I am always so thankful for a nice hot shower after we run. Ahhhhh.
When I got up at 8 o'clock this morning, The Captain had already been up watching the British Open on television, since 3 a.m. Thank goodness for ear buds or there would be trouble on the Love Boat!
But I was happy to watch till the end a couple of hours later and very pleased that one of my all-time faves, Darren Clarke, is the new Open Champion. Some brown suds in the Claret Jug tonight, no doubt.
The other highlight of my day was a long walk downtown and back, to pick up 4 pounds of fresh strawberries... one of our local markets had them on sale and I can never resist a strawberry at a good price!
The largest salad I have ever eaten became my lunch soon afterward.
When I first woke at 6 a.m. I could hear the rain drops pounding the top of the cabin and so I turned over and went back to sleep.
The next time I woke, it was was 8 a.m. and the torrential downpour had not subsided. But the aroma of strong dark coffee was so alluring, I had to get up. It was definitely worthwhile!
The Captain presented me with my Saturday morning breakfast around 9 a.m.
It was delicious! Reminder to Self... get more strawberries!
And by 11 a.m, the rain had lessened considerably and I knew that if I didn't get going soon, I wouldn't go at all. And I would feel like I really let myself down.
So, I put on some warmer running gear, added a jacket and the dreaded cap, and off I went. It was the first time in ages that I didn't have any goals for this run, other than to just go do it.
By the time I had gone 15 minutes, the rain had turned into a light Scotch mist and was actually almost pleasant. I loped along a paved trail beside the highway towards the centre of our town, varying my speed between slow and very slow, and just kept going.
At the 30 minute mark, I took my jacket off and tied it around my waist.
At the 45 minute mark, I took off the cap - the rain had stopped completely.
I ended up making a 7 km loop and it took me back to my starting point at the marina, 59 minutes after I had begun. No walk break at all today. I was pretty pleased with myself and headed back to the boat where I rewarded myself with a smoothie...
1 cup of original unsweetened Almond Breeze, half a banana, some Splenda and cinnamon, and 1 Tbs of cooked sweet potato. So delicious and just what I needed while I stretched and cooled down.
W2 R59 W3
Stretch 7 minutes
And then I thoroughly enjoyed a hot shower off the transom of the boat!
I didn't know what this was or what was involved... so I did a bit of investigating.... and have decided to join in the fun.
I just recently found Nikki's blog and am thoroughly enjoying reading about her fitness adventures... and looking at her pictures! Her posts are uplifting and very inspiring. Go have a read and follow her, if you aren't already.
Okay, here are 7 random things about me... some you may already know:
1. I live on a sailboat for most of the year, with my husband of more than 20 years.
2. I am dog-crazy. My best birthday gift, ever, from my darling husband, was an English Springer Spaniel puppy I called Scouts Honor... I got my pick of the litter and Scout was the apple of my eye and constant companion for the 8 years she graced out lives - I still miss her, 4 years since she passed away.
3. I am shy. That is why you will rarely see pics of me on this blog!
4. I have a food blog called We can begin to feed... It is a compilation of recipes and ideas that I like, and I add to it as I make and photgraph something new. I am having lots of fun with it.
5. I didn't finish university when I first went, right after high school. I went back to college many years later, as an adult, and studied information systems (and became a systems analyst and programmer, in the financial services industry).
I am quite proud of a silver medal I received, upon graduation, from the Governor General of Canada (that is the Queen's representative in our country) for having the highest GPA at my school, that year.
This isn't a pic of mine, but it is similar.
6. I love to do crafts of all kinds. I knit, crochet, quilt, sew, cross stitch. I make jewellery and do decorative beadwork. I like paper crafts and will try almost anything.
7. I kissed a lobster! During a trip to the Maritimes in 2008, we went on a lobster boat tour put of Shediac, NB. The tour operator was a real character, and he selected me to help him with a demonstration. I had to put the elastic clips on the lobster claws so it couldn't pinch me, and then after it was all over with, he made me kiss it! Well, he didn't make me, but I did go along with it, to be a good sport...
Whew! I am sure that is more than anyone ever wanted to know about me... and now I am going to tag 7 more bloggers for
This morning the weather channel predicted that it is going to start raining here tonight and not quit till sometime on Saturday! Can this be true?
So, I insisted that we get out for a longish run after letting a quick breakfast of an egg on toast, with a few fresh strawberries, settle for an hour. If it is going to rain for a few days, I might not want to go out.
I suggested that we run the 8.5 km out-and-back route that I mapped for us last month, that goes to a neighboring marina. I always like to run near the water when I can and am so happy to be back running at sea level. I am calling this my long slow run for the week, so I was determined to take Sara's advice and keep my heart rate down in order to avoid taking any walk breaks.
The Captain tends to walk a bit when I am running slower and monitoring my heart rate. Occasionally I think that I could actually walk faster than I am running.... so today I asked The Captain if he was walking faster than we normally do, and he said he was, which did surprise me. I guess the difference between his walking and my running, was just that I was putting that little spring into my steps that allowed me to have both my feet off the ground at the same time... as opposed to his gait where he always had at least one food on the ground.
We ran all out the for the last 1 minute and finished the 8.5 km in 70 minutes. Up until that sprint, I felt like I could run all day. And that is what these longer slow runs are doing for me... giving me the confidence and staying power that I need to keep adding more distance to them. So far so good.
stretch 4 minutes
The stretch was a bit short today but I felt like I had done enough and was anxious to get inside and get some calories into my tummy! I made us each a 'smoothie' with some Almond Breeze, some plain yogurt, and a few strawberries, all whizzed with my immersion blender... after I drank that, I knew I would make it to lunch!
I am having fun playing with my new camera and took some pictures of our dinner tonight... Warm Peanut & Sesame Noodles, with stir-fried veggies....
It was so good! And I think it would be good cold, too.
Got out for a shortish 5.4 km run this morning with The Captain. Was great to be out and sweating - I have been sitting with new electronic toys too much and really needed a break from that.
W2 R41 @9/1 W3
stretch 7 minutes
I haven't set any July goals... just going to try to get out running as much as I can this month, and will keep working my upper body with my dumbbells. It all helps. Even the long walks we do help, although I don't think of them as exercise.
I am also back on track with my eating... completely went off the rails while I was away and ended up gaining 2.6 pounds in just under 3 weeks. Yikes! But now I have stocked up the fridge with freggies and Almond Breeze and nut butters.
This morning I tried a new version of my Fruity Nut Butter Oatmeal.... with dried crans and almond butter. Too delicious. It might just beome my new favorite breakfast.
So, I am having fun with the new Blackberry. It connects to my wifi router but not to the internet so need to keep working on that.... but I have joined the world of texting and it is great... and I returned the camera and upgraded to a slightly better Panasonic model... will look at that over the next day or 2.
Yes, on Sunday. I am feeling somewhat like a slug these past few days and spending waaaaay too much time online searching for information.
Today is a very exciting day for me... kinda feels like Christmas!
Recently I have not been sitting on horse shoes when it comes to electronics.... my cell phone gave up the ghost.... literally, the main screen died. My digital camera won't take clear pictures if I use the zoom lens feature. One of my laptops is developing white vertical lines... so today I got a new white Blackberry phone (yeah!) and a new Sony Cyber Shot point and shoot digital camera. The Captain also wanted to pick up a new laptop, but I put the brakes on. 2 new devices is enough in one day, thank you very much, Santa Claus.
And when we got back to the boat, I found out that a book I won from a giveway Miss Zippy did in April, Running on Empty, has arrived. And I finally made a decision and ordered a blue Wrist ID Elite, compliments of a giveaway I won a few weeks ago from Run From the Heart. Thanks again to both of you for these wonderful gifts. I am so looking forward to them.
The only exercise I got today was walking the malls, hunting fresh produce, and wagging my jaw! I will do better tomorrow, I promise.
Ohhhhh. I ate too many fresh cherries today. My friend's trees are loaded and they are perfectly ripe... too delicious.
But I did have a wonderful morning! I bought a running skirt... on sale for $5. Couldn't believe my luck as I have been wanting one for so long and didn't want to shell out major $$ for it. And of course I had to try it out.
I did a quick 1-mile run on the treadmill this afternoon. Well, not really quick, but short!
Tomorrow we are getting up early and heading back to the boat... about 5 hours driving and then a 2 hour ferry ride. I am so looking forward to getting home and back to my own little nest.
I am so stoked and yet so tired.... we are on they way home to the Island and our boat.
We spent 3 nights with a dear friend in the Okanagan in B.C. on the way to visit my sister and her family in Calgary for 11 days... now we are back at my friend's house for a couple of days and then will arrive back on board Thursday... at least that is the plan.
I have had a great time - very busy and very active, and am happy with the amount of exercise I managed to get in, too. I am updating my June goals and leaving them posted for a few days, so I can sit and look at them, and enjoy the results!
I did some treadmill running - it is boring when there is no tv to watch. And we did a 12 km run along the Bow River in Calgary - WONDERFUL! And we did some running on rural roads at my sister's house.... all at altitudes of 2500 to 3500 feet! I live and normally run at sea level and there is such a difference.
I got in some pushups, some upper body work and I think I walked a gazillion miles!
It is HOT here. I will not be running outside, but may get in some more treadmill runs before we head for home. The treadmill here was mine at one time... I gave it to my friend when we sold our house and bought the boat. I had only ever run on it when it was too cold outside... but now see it as a useful tool in the HEAT as well.
I am looking forward to getting caught up with my blog reading soon.