Sunday, 25 May 2014

Run, Run, Recovery Bites

Hey all you athletes!

Do you feel tired after running?

Feel like you are trapped in a cage of the same old post workout meals?
Want a reward for running far?
Want something decedent, but somehow has no refined sugar or grains? (and can be vegan?!)

Well I've got just the thing for you! Break free of your protein shake cage and try baking...

Runner Recovery Bites  
(yes they are paleo and vegan!)


  • 1 extra large can chickpeas (drained)
  • 1/3 cup real maple syrup
  • 1/2 cup nut butter of your choice (peanut or almond are highly recommended)
  • 1/2 tsp cinnamon (optional)
  • 1/2 tsp salt
  • 1/8 tsp ginger (optional)
  • Pinch of nutmeg (optional)
  • Mix ins of your choice: cocoa nibs, chocolate chips, nuts, dried fruit, coconut, seeds, etc. 


  1. Preheat oven to 350 degrees
  2. Lightly grease muffin tin
  3. Add chickpeas, maple syrup, nut butter, cinnamon, ginger nutmeg and salt into food processor. Puree until smooth
  4. Scrape into bowl and mix in your additions. 
  5. Scoop into muffin tins and bake for about 20mins until toothpick comes out clean.
Now the best part about this recipe is that you don't actually have to bake them if you don't want to.. yes that's right! You can eat the dough raw without any fear of salmonella. (therefore about half the recipe makes it into the oven while the other half ends up on my finger and then in my tummy.!) 

Enjoy and let me know if you find any unreal flavour combinations!
So far I've been loving the chocolate chip nut combo!

Eat happy, Run Happy,


Tuesday, 13 May 2014

5 Peaks Golden Ears- Post Marathon

Look I'm Rainforest running! Pic by Rob Shaer

So when people use the expression.. feels like I just ran a marathon.. I think i get what that means now! I have to say I didn't really before. During the BMO Vancouver marathon last weekend I felt great! Never hit a low, always felt like I could keep going. Sure my legs felt tired and sore during the last 10km, but never too hard to handle. I was absolutely shocked by this to be honest! lol I thought i would have been in lots of pain and low, but I guess i got lucky! Immediately after the marathon, walking was painful and hard but after sleeping it off I felt surpringly little damage. I had a few bits of soreness and some tired tingles in my legs, but heck i have felt destroyed after mere little 8km races before so this was nothing! Recovery week was frustrating and hard, but I took 2 rest days after the race then just did light cardio on the elliptical for 2 days and then one last rest day on Friday and felt g-o-o-d! Knowing I had the 14km race the next day it made it more acceptable to me to be resting on Friday too and I felt like I was going to be good to rock the race not feeling too much weaker than normal. 

Me and Laura, top females. Pic by Rob Shaer
Then the race started on Saturday morning. And that's when I discovered what it feels like to run a marathon. The 5 Peaks Golden Ears race is a stunning race through some of the most beautiful forest in my opinion. Joel and I kicked off at the start near the front and right away I could feel the extra effort of each step. The uphills were my killer. I watched as one of my amazing competitors Laura flew ahead adding more and more distance between us. It was pretty demoralizing. I felt so slow going up the hills and know my pace dropped radically. For some reason that seemed to be the area where I felt the marathon the most. Head down and focusing i really pushed myself to make up time on the downs and flats and kept encouraging myself. Flying down some of that technical terrain literally flew by.. I was just throwing feet in front of the other, but seeing my rainbow socks running through the forest made my smile inside! Hahaha You can't help but feel a little bit like a magical fairy when you wear rainbow socks in a forest so mossy and green it could be enchanted. 

Best running onesie ever! Highfives to that! Pic by Rob Shaer
 Sure enough, running a marathon did do a lot of damage and that was a big lesson to me. I expected to be weaker, but since I felt fine all week I didn't think I had done that much damage. Regardless, I managed to hold my own and place 2nd female overall with a time of 1:12:31, a lot slower than the 1:07 something of last year, but environmental conditions were different this time too (lots of river crossings and slippery bridges forced lots of slowing down) and internal conditions were different (my muscles had sleepy faces). Im really proud that I was able to do so well and convince my body to work as the machine it can be even though it was clearly still fatigued. I was proud to represent the Kintec Race Team and be an Ambassador for the 5 Peaks Trail Running Series during this race. 

Pic by Rob Shaer, Joel in action!
 Joel had a great race, beating me and coming in with a time of 1:11:21! I know he wasn't feeling 100% on his game and feeling some aches and pains from the marathon and ball hockey but didn't let that hold him back. It was awesome to watch him destroy the hills, especially Incline Hill. Incline Hill is literally that.. a straight incline up a hill that keeps going and going and gooooooing! Very proud of him!

One of the best parts of a 5 Peaks Race is the amazing organization and support in it. The race directors Solana and her Husband Jay did an amazing job! It was fabulous! So great being able to see our running friends and hang out at the race with Chloe, James, Jeff, Mariah, Rob and so many more! Chloe was even the bunny for the kids race! I have to admit she did a great job and almost beat all the kids! ;)  Thanks for the awesome photography as always by Rob Shaer! 

Good news, now its time to recover and get back in the gym! 

Talk soon and happy feet!


Sunday, 4 May 2014

BMO Van Marathon

Sunday Runday.. time for the BMO Van Marathon!

High jump mat pre-race snuggles!
Pitter Patter, Splitter Splatter.. that was the sound of rain pounding on the roof as we went to bed last night.. we dreamed that hopefully it might rain itself out, but we definitely woke put to that same noise of rain hitting the house! Everything went super smoothly this morning! We had even pre booked a cab the night before and much to our joy it arrived early even! (absolutely recommend this for getting to a race! you can prebook online too!). We arrived at the race early, but maybe a little too early due to the poor weather. It was rainy and chilly and we soon found ourselves wandering around looking for shelter. We lucked out majorly to find a spot on a gymnastics landing pad (like the one's used in high jump) that was under cover. Fellow runners had grabbed sweaters left behind to sit on and shared them with us to use as blankets.. ahhhh sweet cozy seating!

Joel at start- notice the ninja fight behind us? Or just the rain?
The race started and we were off with a quick speed running into the rain! We kicked off faster than we had anticipated, but held strong for the first half having a blast and cheering along with the supporters on the side of the road. After half way that's when we needed to dig a little deeper and pace ourselves more. It was so great to see so many friendly faces, funny signs and positive encouragement of people braving the rain to come support us runners (even if we were strangers to them). Everything was going well, then Joel was starting to feel some tightness in his legs and really started to feel it around the Burrard Street Bridge. He faced his biggest challenge crashing a few km after the 30km mark, but he persevered to run to the finish. The thought that the last 1km didn't really count because of all the crowds cheering us on was something that made the adversity less impossible to defeat. We came to run together and we did- even saving the energy to hold hands and heel kick together at the finish line.
We're going to run, yeah?

It was an absolute honour to run for not only my sponsors: Kintec/North Shore Athletics and Nutrition House Robson Street. On top of this we couldn't have been more thrilled to represent Kidsafe Project Society (helping venerable children in East Van by providing recreational activities for kids, safe transportation and healthy nutrition) and Team Finn (honouring the memory of Finn and helping families and children faced with cancer).

10 Things We Learnt in our First Road Marathon:

  1. Check weather forecast of race day the entire week before and monitor it like a mother hen.. it changes! 
  2. Pre-race prep is just as important and post race recovery. Rest, Roll, Stretch, Hydrate, Nourish and treat your body right! 
  3. Pack the "Bear Necessities!". (If you know the Jungle Book, YOU know what I'm talking about!)
  4. Recuit friends to cheer you on and pass you goodies like water, food and highfives. 
  5. Drink water and electrolytes no matter the weather... turns out you still sweat in the rain. Doh. 
  6. Wear proper footwear. Yes. We saw someone in BAREFEET! We prefer our Hoka One One's. 
  7. You are probably going to be sore. Oh wait. You WILL be sore after running 42.2km on road. 
  8. Smiles and positivity are contagious. Share some energy and you'll refill your own battery off the energy of the crowd. 
  9. Enjoy the moment. You are doing something amazing. 
  10. Marathon's are like tattoos. After swearing you'll never do it again from the pain.. the pain goes away and you can't wait for the next one! -Joel

Joel nearing the finish line!
Shanny nearing the finish line!

Run Happy! 

Saturday, 3 May 2014

Team Finn Run Ambassadors!

Big News!!