Training Recap and Plan April 2–8

Well I guess this is better late then never! I can’t say it enough I had a GREAT training week last week. 3 of my runs in particular just fell in place and felt perfect. I am finally finding my way back to my pre-injury legs!! Lets jump right into it shall we?

Monday I ran 3.22 miles in 35 minutes with an average pace of 10:51. I ran the first 2 miles of this run without stopping once. That’s the longest I have gone without a walking break since before my injuries. I was the happiest girl last Monday morning. Smile You seriously could not wipe the smile off my face! Tuesday I went to spinning, normally the classes are 50 minutes but when I got there the instructor mentioned this was a 60 minute class. 10 extra minutes?  Bring it. I spun my little heart out and loved it, that’s how cross-training should be, FUN!


Wednesday I had an interval workout and was aiming for an 8 min/mile during intervals (40 second intervals with 40 second rest). This was the second run I had this week that felt so great. 8 min intervals? How about 7:45 instead! Smile 

I1: 7:56
I2: 7:52
I3: 7:45
I4: 7:50
I5: 7:37
I6: 8:15
I7: 7:33
I8: 7:44
I9: 9:00
I10: 7:47


Thursday I hit the elliptical and treadmill for a total of 2.77 miles in 30 minutes. The treadmill portion was done with no walking breaks! That’s the theme this week, why walk when your IT band will let you run?


Friday I headed outside for 3.04 miles in 34 minutes with a slow 11:25 avg pace. But it was still fine with me. This is an easy day, therefore supposed to be easy! Saturday it snowed, typical March in like a lamb out like a lion!




It was brutal out all day so instead of risking my life for my planned run I had a tomato and red pepper omelette and caught up on Game of Thrones!




That night I decided it was a good idea to drink too many glasses of wine and go dancing. Then Sunday morning I decided to go sweat the wine out at body pump THEN run. Forcing myself to run on hungover legs that had just did 4 million squats. GREAT IDEA! Needless to say this run was not my best performance of the week, I did 4 miles in 44 minutes. This was a 5, 4, 3, 2, 1 minute interval workout with a goal of 8:30 during intervals 5 & 4 and 7:55 during 3, 2 & 1. I only made my goal once during the last interval where I laid down and literally yelled at myself to GO!

5 min: 8:41
4 min: 9:16
3 min: 9:36
2 min: 8:51
1 min: 7:47

2012-04-01 16.45.42


It may have been a sucky run but it sure was pretty out! Truly I loved this week, it was the first time in a long time I felt great! Smile Now on to this week’s plan, does it count as a plan if it’s already started?

Type Monday Tuesday Wednesday Thursday Friday Saturday  Sunday
Run (Minutes)   35 min 35 min 15 min 40 min  30 min   
Elliptical / Arc (Min) 30 min     20 min      
Class      Body Pump   Body Pump    


I had to run on the treadmill today because of the weather and it’s looking like I will again tomorrow. Can it just be summer now? I am over winter!! I also need to get back into yoga asap. I will make sure to make yoga at least once next week!


How was your training week?

Anyone still having winter weather? Just us?

What’s your favourite Saturday morning breakfast?


St. Patrick’s Day

St. Patrick’s Day is a pretty big deal in Newfoundland, being a Murphy myself, well lets just say it doesn’t get any more Irish then that. We started the day off yesterday with breakfast at an Irish Bar Greensleeves with my parents downtown.




I came home and went on a run in PLUS temperatures. SO amazing. My run was really good, I downloaded some new tunes and just enjoyed. It was much needed. After that I headed to a friends house for a St. Patrick’s Day party. Lets just say there was dancing, green beer, and green food involved, so my mouth today is still green. Lets hope that’s gone before work tomorrow or I may have some explaining to do. Winking smile 


I’ll be back a little later with a training recap!


How did you celebrate St. Patrick’s Day?

A Blustery Day


So yesterday we experienced our first snowstorm of this winter season. It was bad out, we got about 29 cm which is a lot for November. I have the option to work from home if I need to so rather then brave the roads I set up a mini office in my living room and stayed out of the storm. The above photo was my view all day. Taken with instagram of course!

Needless to say I wasn’t venturing to the gym so I skipped yesterday’s workout. I can drive in the snow, but I am nervous, so if I can stay put I’d rather do that. I had planned on a double workout today body pump and a run but that never happened, though with good reason. Earlier today I was in the middle of a meeting and out of nowhere the room started spinning and I got really dizzy, it went away as quick as it started but I am not foolish enough to think that’s not my body’s way of telling me something is up. After that I just did not feel well, I felt feverish and just off. I think I am maybe fighting something off combined with ramping up my miles a little too quick. I still feel awful and have all evening. So anyways that’s it, I may work out tomorrow or Sunday but I may take it easy to. I’m going to play it by ear and see how I feel, hopefully I’ll be back in good form next week. For tonight I am staying inside where it is warm with movies and snacks. 🙂

What are you doing this weekend?
Every experience burnout from running? Advice?

How Do You Solve A Problem Like Maria?

You make soup! Yesterday we had our first real brush with a hurricane this season. Hurricane Maria was category 1 when it made landfall off the southeast coast. Many of the schools and businesses closed around town but the brunt of Maria hit outside town. I worked all day but when I came home it was still blowing a gale and raining. A perfect stay home and ride out the weather kind of evening. I secretly love storm / snow days, though I prefer summer weather, occasionally there’s nothing like spending the day and night at home reading, watching movies, and cooking up something delicious. So even though it wasn’t a storm day for me technically…that’s exactly what I did. This is not your average chicken noodle soup, it has a spicy twist that takes this comfort food to a whole new & healthy level.


Chicken Noodle Soup (Serves 4 – 6)

  • 2 chicken breasts (boneless skinless)
  • 1 carton reduced sodium chicken broth
  • 1 carton reduced sodium beef broth
  • 2 cups chopped organic baby carrots
  • 1/2 yellow onion minced
  • 1 green pepper chopped small
  • 2 cloves garlic minced
  • 2 cups small whole wheat pasta
  • 1 bay leaf
  • Red pepper flakes to taste
  • Fresh black pepper to taste
  • 1 tbsp EVOO


I started with my chicken frozen wrapped it in tinfoil and baked it on 400 degrees. I did a couple extra breasts with it to have cooked chicken on hand when I need it. This is a great idea for the weeknight rush. While the chicken was cooking I heated the olive oil and then cooked the green pepper, garlic, and onion for 5 minutes. After which I added in the broth, carrot, bay leaf, red pepper flakes, and black pepper. I brought it to a boil then allowed it to simmer 25 minutes.




After 25 minutes I added in  the small pasta (I used fusilli)  and chopped chicken. The chicken had cooked by this time if you include the time I spent chopping everything. Baking the chicken in this manner keeps it moist for the soup. Let the soup simmer another 15 minutes, remove the bay leaf, then serve!



Do you love storm days? What’s your favourite comfort food?

Nautilus Provincial 5k Recap – My First Race

So today was a very exciting day for me. After about a year of training and over 2 months intense training, I ran my very first race. It was on my list of things to do in my 25th year and I accomplished it early on. Leaving plenty of time for more races this year! Winking smile


So last night I laid out all the things I would need for my race: outfit, race registration, iPod, Spibelt, and hairbands & ties. I wanted to make sure I didn’t forget anything! I didn’t actually end up wearing the shorts below because it was a chilly 7 degrees Celsius so I opted for cropped pants.



I didn’t sleep well last night because of a combination of nerves and excitement. I got about 5.5 hours sleep which was not near enough but adrenaline and excitement helped. I got up bright and early for an energy-packed breakfast of banana oatmeal. In the mix was 1/2 cup raw oats, soy milk, water, chia seeds, banana, and a big scoop of natural pb.



Bruce and I left the house around 7 and headed to race kit pickup at City Hall. When I got there I got even more nervous because everyone looked like an elite athlete to me. I got my race bib – lucky 930!



So this is when things got a little unlucky. Bruce and I left City Hall and headed to what I thought was the start of the race. Turns out we actually headed to the turn of the race (it was out and back). Lucky we had plenty of time and managed to get to the start but apparently I need to learn to read maps and instructions better!


Finally, we made it to the start of the race and they told us all to get to the start line. I beelined it for the back because I didn’t want to get in the way of any of the elite runners. There were some pretty hard core people there! Once I did make my way to the back I discovered that I wasn’t the only one running my first race. The girls I met were really nice and I was glad I wasn’t alone in my nervousness. Before I knew it the gun went and the race began (I’m in black and grey behind the girl with the pink jacket)!



It was a perfect day for a race, no winds, sunny, and cold REALLY cold. But it worked out well because there was no chance of overheating. haha The race route was in downtown so it was really scenic and I was surprised at how many spectators there were along the route. The volunteers along the route were really great as well – they yelled encouraging things as you went by which I loved.


I ran all the way to the turn without taking any walking breaks but after the turn I had to take a few short ones. My splits were really good though according to my GPS:

Mile One: 8:49

Mile Two: 10:10

Mile Three: 8:30

I remember thinking to myself I can’t wait to see the finish line to see what time I’m at and as I got within distance of it I noticed the numbers on it made no sense. Apparently it reset itself when the gun went off and they couldn’t fix it so they were logging the times manually. Anyways I finished strong and according to my GPS at 29:07, as I said I started it early so that means I should come in somewhere in the later portion of 28 minutes but they haven’t posted the official times yet so I’ll update this when they do. I have been checking all day!


All in all I loved my first race. My goal was under 30 minutes and I know I accomplished that. I really enjoyed the entire race and the encouragement that came from the spectators, other runners, and volunteers. I’m already looking forward to my next 5k in less then a month and perhaps another race I am considering in November.


My friend the running coach was there to cheer me on and he actually filmed my finish so when I get that I will post it on the blog! Thanks to everyone who tweeted or commented advice and encouragement the last few days – it meant the world to me!


After 7 straight days of running tomorrow is a rest day so I’ll post workout plans then!

Update: Official time was 27:56 

What was your first race experience like?

4 Years of Bliss

4 years ago yesterday I met my best friend and fell in love. : ) 4 years later I couldn’t be happier. Last night we headed out to the Casbah for our anniversary dinner. I started with a glass of Wolf Blass Chardonnay and the Spinach Salad with Curry-Mustard dressing. It was good but a little too much red onion for my liking.



Bruce had the seafood chowder. He enjoyed it but said it could have been a bit thicker!




For my main I had the pork tenderloin with basmati rice. It was perfection, however, originally I had wanted the chicken stuffed with spinach but it was served with a cream sauce. I asked if they could come up with a sauce for it that wasn’t cream based but they couldn’t which was disappointing but I still enjoyed my pork!




Bruce had the rib-eye with whipped potato which he really enjoyed as well. One thing I will say about the Casbah is the portion sizes are huge compared to some other restaurants, he couldn’t even finish his meal which never happens!




We opted to skip dessert because we were too full. All in all I enjoyed the Casbah the atmosphere was lovely, service was amazing, and the food was great as well. We left there and walked to Coffee Matters for some late night java. I had a frozen hot chocolate and it was the perfect summer drink to walk around with in the warm evening. The perfect end to a perfect evening! : )



Just wanted to mention one of my anniversary gifts from Bruce was Peas and Thank You the book! I read the whole thing cover to cover already and I am in love with it! I can’t wait to start cooking up some reciPEAS! Smile




Sorry for the lack of posts lately! It’s been a crazy week with travel etc., what have you been up to this week?

The Casbah on Urbanspoon

BBQ Chicken Pizza

The weather in my neck of the woods has not been good. When I say not been good I mean rain, drizzle, and fog …. constantly. I actually could barely see the parking lot from the office today because of the fog. This is what it looked like on my run yesterday:


It’s downright depressing, it’s August after all. The rest of Canada is seeing heat waves and record high temps. I wish they’d send them our way for a while. I’ve stopped planning any form of barbeque into my meal plans because the weather just refuses to cooperate. So as a last ditch attempt to pretend it’s summer I’ve decided to bring the flavours of barbequing inside.


BBQ Chicken Pizza (serves 4)

  • Homemade (see below for my recipe) or premade frozen or fresh crust
  • 2 cooked and chopped chicken breasts
  • 1/2 cup favourite bbq sauce (divided)
  • 8 or 9 grape tomatoes chopped
  • 1 green pepper chopped
  • 4 mushrooms chopped
  • 2 cups mozzarella cheese (I used light)


Preheat oven to 350 degrees. Spread half the sauce on the crust and use the rest to toss the chicken in. Top crust with chicken, tomatoes, peppers, mushrooms, and cheese. Bake for 20 minutes or so until cheese is bubbly and golden brown. You could really add any veggies you like to this!


Homemade Pizza Dough (Makes 1 pizza enough for 4 people)

  • 1 tsp sugar
  • 1 tsp salt
  • 2.25 teaspoons quick rise yeast (also known as bread machine yeast)
  • 1 cup whole wheat flour
  • 1 cup white flour (or you can use all white or all whole wheat)
  • 3/4 cup hot water
  • 2 tbsp olive oil

Mix water, sugar, and yeast and allow to sit for 10 minutes until yeast is foamy and bubbly looking on top of water. Add everything else and knead by hand or my personal lazy method by dough hook on a stand mixer for 5 minutes. Allow to rise for at least 20 minutes, roll out dough on a floured surface, and top with desired toppings! It’s better if you allow for a longer rise but if you are short on time 20 minutes is enough time. That’s what quick rise yeast is for! This is my go to dough recipe. We eat a lot of homemade pizza around here, I’ll eventually share all my topping combinations!



Fun fact: this picture was shot out in the drizzle and fog on my deck. I wanted natural light so I braved the elements! I’m off to check on the progress of the renovation of my office and hopefully curl up under a blanket and watch a movie because it’s Fall here apparently. Crossing my fingers for blue skies on my morning run! Enjoy your evening : )

What are you up to this weekend?

Regatta Roulette

Last night we had a lot of fun playing regatta roulette. Regatta roulette is the tradition of partying the night before the Regatta in the hope that it goes ahead and we get a holiday. This year luck was on our side and we got the holiday which was great because we had a really great time the night before. Maybe a little too much fun! Our friends Tina and Steve hosted a Regatta Roulette bbq.


Myself and Bruce by the fire (please excuse our old campfire clothes)

I tried a new beer last night, Mill Street Organic. It was fantastic, really light and refreshing. I may check out their restaurant when I am in Toronto next week if I have time.



We had a great time and stayed at Tina and Steve’s house because they live on the other side of town. When we got up this morning Steve cooked us a huge breakfast, it was amazing! We had eggs, sausage, toast, hashbrowns, and toutons!




Anyways after we headed home I went for a run and managed 3.56 miles in 40 minutes according to my plan. Not sure how I pulled that one off considering the fun I had last night but I am glad I did! We spent the rest of the day doing stuff around the house and painting! Back to work tomorrow, we got a lot accomplished today I kinda wish I had Wednesday off every week!


Did you have a holiday this week? How did you spend it?

A Weekend Around the Harbour

We left town yesterday to head around the bay, where Bruce is from, Fox Harbour. It’s Fox Harbour Festival weekend – a weekend of plays, dances, and carnivals. Last night we went to a play and headed home early because I knew I had a 40 minute run planned this morning. So I got up this morning and went for my run around the harbour with Bruce’s brother-in-law. It was the first time I have ever gone on a run with anyone in a long long time. It’s usually just just me and my iPod. Anyways it was a tough hilly 3.56 miles and without him I probably wouldn’t have stuck with my speed plan. Anyways it was a great day for running – low temperatures and overcast, here’s a few pictures from my run:

2011-07-30 11.53.39


2011-07-30 12.23.14


So when we came back from our run this is what was waiting for us. Fresh bread right out of the oven, Bruce’s mom is the most AMAZING cook!


Anyways that bread is basically all I have eaten since then because shortly after I returned from my run I got sick and have been ever since. Either I ate something that didn’t agree with me or I have a stomach bug. I am leaning towards a bug because it just hasn’t let up since and now I am stuck at the house while everyone is at the dance. However, because of that I have time to share this next recipe with you! Toutons are a Newfoundland traditional food that are typically served for breakfast. There is nothing healthy about this food at all but everything in moderation! : )


  • White bread dough
  • Butter / margarine
  • Dipping sauces: molasses or maple syrup


Melt butter or margarine in a large frying pan until pan is coated. Tear dough into 3 or 4 inch size pieces and flatten them as you lay them on the pan. Fry them for 3 or 4 minutes each side over medium heat until golden brown. Serve hot with dipping sauce!


Hopefully my stomach is feeling better for the carnival tomorrow! : )