Sunny Days Have Arrived!
It has been the most beautiful weekend in Vancouver! It’s definitely the nicest weather we’ve seen this year. We live in English Bay, as pictured above and it was busier than a summer day as everyone was out enjoying this first real taste of summer.
This was our last weekend in our neighbourhood we we spent a lot of time walking around the seawall, relaxing at the beach, walking the dogs and perusing Davie and Denman St. I will miss living in the West End but I’m getting really excited for a new experience in a new part of Vancouver!
Last Weeks Workout Recap
Now onto this DOMS I speak off. If you’re unfamiliar, DOMS is delayed onset muscle soreness and I am feelin’ it today! I am still incredibly sore from Friday mornings workout, especially my traps – they actually hurt to the touch. It’s a big eye-opener because I guess it’s been that long since I did basic, heavy lifting.
I’ve been doing strictly conditioning workouts for months now and although they’re great for improving my fitness it’s time to get back to the barbell and lift something heavier. I’ll be adding this style of workout in once a week from now on, in addition to 3 conditioning workouts. After Tough Mudder, I’ll switch it all up and have a new routine but for now I need the high-intensity cardio conditioning.
- Monday – Upper Body and Core Workout – See workout below
- Tuesday – Rest Day/No Time!
- Wednesday – 5 Miles and More Workout
- Friday – See workout below
- Saturday – Rest Day, walked about 3 hours
- Sunday – 14km Trail Run, lots of walking
4 x pull up
12 x push up to side plank
30 x TRX mt. Climber
6 x 1-arm DB snatch
30 second plank
10 x Deadlift
30 second plank
10 x Push Press
15 second side plank – left
15 second side plank – right
20 x Reverse Barbell Lunge
20 x V-Up
Trail Running and Sunday Eats
Today we went on a beautiful 14 km trail run up to Norvan Falls in Lynn Headwaters Regional Park. I had a pre-run snack of two Raw & Vegan Oatmeal Rasin Cookie Dough Bites plus a coffee. I will share the recipe for these cookie dough bites soon, I just have to make them one more time because I didn’t measure that well…as usual, when will I learn!?
They taste just like cookie dough but are actually healthy! I had tons of energy and this was more than enough to get me through the run.
We couldn’t have asked for a better day in Vancouver, the weather was absolutely gorgeous! I was able to run in just a tank top and capris and I was still warm! Despite still being sore from Friday once I warmed up I was feeling fantastic on this run.
We’ve done this trail many, many times but today we realized we’ve never actually done it in the summer. It’s always been covered in snow so it was great to run completely snow-free and actually see the trail we were running on. We are truly fortunate that we can leave our house downtown and be in peaceful, pristine forests just 30 minutes later.
The climb to Norvan Falls is very gradual and there’s not huge gain in elevation making it a great run for keeping a quick pace. It’s a steady climb all the way on a combination of gravel paths, single track with roots and rocks, rocky creek beds and soft forest floor.
There are a few creeks to cross and I just jumped right to cool my feet off. You have to be a little careful in a few sections as there are plenty of tripping hazards but overall it’s a beautiful hike that most fitness levels could complete.
It took just under 2 hours to complete. It would have been a lot faster but we had to slow down on the way back to wait up for Domino. He gets tired (lazy) and falls pretty far behind, but he just trots along and eventually catches up.
After our run we fuelled-up with a lunch of raw veggies and Avocado Dill Dip, which I’ll be sharing with you soon! It’s super easy to make and works wonderfully as a dip, dressing or spread. I usually want something light and healthy after running and this did just the job!
Delicious, fresh and perfect for a hot day. Plus the dogs love cucumbers so they got some treats too.
A few hours later, after another jaunt down to the beach to chill for a bit I had a rare treat at Starbucks: soy, no whip caramel frappe.
Dinner tonight was this perfect, simple kale salad with zuchinni and carrot noodles, mushrooms, chickpeas and sunflower seeds. I massaged the kale with grapeseed oil, garlic and lemon and the salad had a simple balsamic vinegrette dressing.
We also had brussel sprouts, garlic and tofu with sesame seeds sautéed in coconut oil. It was a bit of a random dinner but very tasty nonetheless!
Now I can’t forget Sunday dessert and what better way to cap off the weekend than with chocolate-covered strawberries, vegan style! I made a simple chocolate sauce out of coconut oil, maple syrup and cocoa then dipped the strawberries in before placing them in the fridge to set. There were also some banana pieces but they got gobbled up before I took the picture.
The hubs and I devoured each and every one of these heavenly little morsels. I can’t wait for berry season to arrive so I can make these all the time! Speaking of which, I was looking up Farmers Markets in our new neighbourhood and the Kitsilano Farmers Market opens next Sunday only 2 blocks from our house! I know what I’ll be doing every Sunday this summer! I love Vancouver.
In other news, we both just signed up for the 5 Peaks Squamish Alice Lake, an 11km trail race on June 8th in spectacular Squamish, BC. The course may only be 11km long but it boasts an elevation gain of 350m, gulp!
Luckily when we’re done we can jump in Alice Lake to cool off and what better way to prepare for Tough Mudder just 2 weeks later. I’ve done a few 5 Peaks races before but I chose the Sport distance rather than the Enduro distance. I know this is going to be tough one and I can’t wait!
Well friends, I just wanted to check in with you today and now I better get to bed. Our apartment is in complete shambles after attempting to pack on a sunny weekend and really just making a big mess. It’s going to be busy week! We get the keys to our new apartment on Tuesday and we’ll be moving stuff in all week.
On Saturday we’ll be moving all our large furniture – I guess I don’t need a workout that day! I’m going to try my hardest to keep it healthy this week but as you know, moving can be a tricky time for cooking so we’ll see how I do! As long as my blender is free I should be okay.
What did you get up to this weekend? Comment below, I’d love to hear how you’re staying active