Down at the coast

The boardwalk

A long weekend at the coast. Beautiful weather, gorgeous beaches, great walks, even better food. Unfortunately it didn’t last – three days goes so quickly and before we knew it, we were making that return trip over Brown Mountain back to Canberra.

Had the best fish and chips on Friday night – the best! It was from Hungry’s Takeaway. They cater really well for those who are gluten intolerant. They have a separate frying vat and work area for gluten free fish and chips. My battered flathead was light and crisp and was not in the slightest bit oily or greasy. I believe my fish and chips were even better than the standard fish and chips that Mr N had. And I don’t think the fact that it must be at least 5 years since I’d had fish and chips affected my opinion at all. It was that good!

Saltwater Organics on the boardwalk in town serves delicious fresh, organic and vegetarian snacks and meals. I had a delicious gluten free carrot cake muffin Friday afternoon, after a long walk. And for breakfast on Saturday morning at the same place Mr N had poached eggs on sourdough toast, while I had breakfast trifle – gluten free granola, rhubarb and berry compote with organic natural yoghurt.

Poppy’s Cafe also catered really well in the gluten-free department. I had a gluten-free ham and cheese toastie there for lunch on Saturday, and then for breakfast this morning before we left, I had perfectly scrambled eggs with smoked salmon, and a serve of gluten free toast. They even do a really nice cappuccino.

So the weekend away was great while it lasted. I managed to do lots of walking – the boardwalk, the Merimbula-Pambula cycle path, the Djirringanj People’s walk, along the beach, etc. I only took one set of running gear so needed to pick my time when I was going to run and it ended up being this morning, before we left.

6.55am: easy run on Merimbula-Pambula cycle path
Distance: 10.5km
Time: 59.52min
Pace: 5.41min/km
Cals: 608
Weather: 15.5*c, wind – NNW, 11kph; overcast but warm

The run starts off relatively flat but once past the airport there is a gradual and steady incline. I just kept thinking that at least the return trip would be easier! It was lovely running along the tree-shaded path listening to a multitude of bird sounds – there was so much bird life. There was also the occasional other runner plus cyclists. Finally I had arrived at Pambula and it was time to turn and head back to our accommodation. Yes, there was downhill but there was also more uphills than I had expected! There was a runner far off in the distance and I made it my goal to see how close I could get to them before Merimbula. I’m sure I would’ve caught them if they hadn’t turned before reaching Merimbula and was now making tracks back to Pambula! Still the challenge had made me lift my pace and so I continued at this pace for the remainder of the run back to our accommodation.

Pelican sculpture

The hot cross bun run

3.30pm session: easy run
Distance: 14km
Time: 1hr 19.50min
Weather: 19.7*c, wind – W, 9kph; sunny, blue skies

I’m way over running in the twilight zone, ie running early in the dark, so I’m trying to plan the bulk of my runs to happen in daylight hours. So it was a nice sleep in this morning followed by a leisurely breakfast, a spot of housecleaning and washing, and then a coffee at Max Brenner’s.

Hmm, sometime today I’m going to have to get on my running gear and out the door. Today’s motivation – run the 14km and then I can have a hot cross bun when I get home. So hence today’s run being known as the hot cross bun run!

It was an absolutely stunner of an afternoon to be out running 14km – brilliant blue skies, not a cloud to be seen, a gentle breeze, not too hot, just perfect. Lots of other people thought so too as I passed many out walking their dogs, the occasional other runner and some cyclists.

Back home, I thoroughly enjoyed that toasted hot cross bun

Seedy & nutty

Some would say that half of today’s title would describe me to a T, and I’m not disputing that! (and I hope you’re thinking the second half of the title, and not the former!)

However I do have to admit I am feeling seedy today, i.e., under the weather, and no alcohol has been involved. The seediness gradually crept up on me last night and has stuck around today, just to ensure that I have a very mediocre day. To think, I left half of my perfectly good cappuccino behind this morning at Kingston & Co. What more proof do you need that I’m not well?! So I am having a proper rest day – no swimming today.

However today’s title describes a loaf of bread I made last night after discovering a recipe on My New Roots site, referred to as “The life- changing loaf of bread.” This, of course, stoked my curiosity and I had to give it a go. It’s basically a mixture of seeds (sunflower, chia, flax, psyllium), nuts (almonds), oats (or quinoa flakes), coconut oil and water, mixed together in a silicon loaf pan and left for several hours (or even overnight) before putting in a 180 degree oven for 30min, then removing from the loaf pan and sitting the upside-down loaf directly on the oven rack for another 40min, until it sounds hollow when tapped.

Now if you’re after a fresh, fluffy, light loaf of bread, this is not for you. It’s obviously very seedy and nutty and dense, but I like it. It’s got flavour and texture and smells delicious when toasted. And it looks great.

“Where there is love there is life.” – Mahatma Gandhi

T’was the day before Christmas…

…and I swam 1.9km early in the day before hitting the shops for the final time, still searching for that elusive present. What I ended up buying for The Fisherman is no showstopper but hopefully he’ll appreciate the gifts. Made the ice-cream christmas pudding and that’s sitting in the freezer waiting for its chocolate ganache topping which will happen tomorrow. I will prepare the potato salad, coleslaw and roasted vegie salad tonight, and that’s it. We’re having a cold lunch – ham and chicken with salads, followed by the ice-cream christmas pudding. The Moet (for me) and the crownies (the boys) are in the fridge. I’ll make the berry bircher muesli tonight so it will be ready for brekkie tomorrow, after I’ve done a 10km run.

I finally managed to catch up with my very good friend this afternoon when I delivered some Christmas gifts. Friends are very important to me but unfortunately sometimes life gets in the way and before you know it, weeks and months have gone by and you’ve not been able to catch up. So it was really nice to at least get together briefly this afternoon to chat and just enjoy each other’s company.

Sometimes it sucks to be me  We had dinner with friends at a relatively new  restaurant in Bruce last night – a steak and seafood restaurant. Its been open for about a year apparently but it was the first time we’d been there. The food was lovely – I had crispy skin grilled salmon with a side of potato and cherry tomatoes, and hazelnut meringue torte for dessert. Just one glass of wine. But unfortunately today I’m suffering with a gluten contamination attack which started  last night about 2am and I’m still feeling crap. Hopefully I’ll feel better tomorrow.

“I think we like to complicate things when it is really quite simple; find what it is that makes you happy and who it is that makes you happy and make them a huge part of your life.”

Two sleeps to go

I can see a light at the end of the tunnel – this pre-Christmas mayhem will soon be over! But in the meantime it’s a case of navigate the car parks and then brave the crowds at shopping centres to find that elusive present. In my case, its been very bloody elusive! And thank god for gift wrapping services at the centres! They have been my saviour today!

This morning I went for an early morning bike ride. It hadn’t cooled down a great deal overnight but it made for pleasant riding and the traffic was practically non-existent. However I also decided that I didn’t want to have to deal with traffic this morning so I headed off along the cycle path to Lake Burley Griffin. I haven’t been this way in a very, very long time but I used to cycle it regularly years ago, when I used to work in Woden. The thing is, its a great cycle to Woden because it’s mostly downhill but what goes down must go up, and that’s what it’s like on the return trip!

A woman out walking 4 young labradors off leashes this morning had me slowing right down (and I wasn’t going particularly fast to begin with) and eventually stopping, as she wasn’t making any effort to call them back and they had absolutely no road (or cycle path) sense. I’m all for people out walking their dogs but please maintain some sort of control, especially when bikes are around!

On the return trip I was cycling along minding my own business when I looked up, refocused and looked again – almost coming face to face with a big roo on the side of the path. Again I slowed right down, preparing to stop, but he just looked at me and then bounded off in the other direction.

Tomorrow: the plan is to swim early and then face the shops for the final time. I’m also hoping to get down south to drop off some pressies to a good friend who I haven’t seen in ages. And tomorrow night, as tradition dictates in my household, I will watch the Christmas carols on TV, with a side of  GF fruit mince pies and Baileys to help them go down!  :)

“TTFN Ta Ta For Now!” ― A.A. Milne

In the swim of things

Finally I made it to the pool. It didn’t happen Saturday or Sunday but I have started the week with a splash! Not that it was accompanied with great enthusiasm or energy, at least to start with. I have to admit that sometimes getting in the water is the hardest bit – don’t dilly dally but just jump straight in, is my way of dealing with it. A couple of weeks ago I was waiting patiently by the ladder to get out after a session while a guy was spending many painful minutes lowering himself centimetre by centimetre into the water. “It’s cold!” he exclaimed, as way of excuse. My advice was to just get in and get it over with - he’d soon warm up. Talk about doing it the slow and painful way – of course, it’s going to be cold! Why prolong the agony?!

Today’s swim session: 300m w/u; 3 x 300 L2 (30s); 3 x 100 kick = 1.5km

L2 equates to a level 13 on the Effort (RPE) scale, that is, “somewhat hard.” Your muscles are starting to work and recruiting some additional fibres, you can carry on a conversation (not recommended while swimming!) but you might be starting to cut your answers short.

Todays’ breakfast was a toasted gluten free roll, topped with reduced fat ricotta cheese, fresh raspberries and dusted with raw cacao powder. Definitely berry delicious

Tomorrow: the plan is a weights session in the morning followed by a bike interval session after work.

“It’s not where you start, but where you finish.” - April Heinrichs – Coach of the U.S. women’s national soccer team

 

 

 

Zumborons!

I don’t normally buy packet cake mixes, preferring to bake from scratch. But in Woolies on Friday night I saw a range of mixes by Adriano Zumbo, the macaron king among other things. He is the Willy Wonka of the pastry world who guest stars on Masterchef, each time bringing in a creation designed to send contestants into a baking frenzy resulting in amazing creations and tastes.  One day I will get to visit his shop in Sydney but in the meantime I can at least try his packet mixes.

I bought the salted caramel macaron mix – salted caramel being one of my favourite flavours  This afternoon I made the macarons according to his instructions. The packet includes the various mixes – macaron mixture, almond meal, and the caramel mix for the filling. All I had to supply was water and butter. Also included was a template for the macaron shape and 2 piping bags. I did have some concerns when it came to piping the mixture on the trays as piping bags and I aren’t friends! I have absolutely no talent when it comes to piping neat, regular shapes but today, following instructions, I didn’t do a bad job.

In between making the shells and the filling, I went for a 16km run. I had been waiting for the weather to cool down and eventually it did – the wind had picked up and there was some light drizzle on and off. I ran down to the lake via the cycle path through Melba and Mackellar and then came back via Florey – a 16km loop.

The macarons (aka Zumborons) were hailed a success by Mr N who promptly tucked into them. I have a feeling they are not going to last very long.

Tomorrow: the plan is to swim in the morning before work. Finally I might be able to make it to the pool! In the days leading up to Christmas, I think it will  be a case of doing what I can and not stressing about what I can’t do.

“One’s limits will not be found within the confines of one’s comfort.” – Unknown

Sideshow alley shenanigans

30 Nov 2012_Singapore

It was the departmental Christmas lunch today and the theme was “sideshow alley.” Most people used the opportunity to go in fancy dress and it was a lot of fun. There was a huge jumping castle and dodgem cars and roving entertainment in the form of clowns, and carnival music in the background. There were mini show bags on everyone’s seats though the contents contained enough sugar to have you wired for days!

They catered well for those with dietary restrictions but unfortunately I had to leave before they brought out dessert . Never mind, I got some chocolate with my coffee at the hairdressers! Getting back to lunch, there was antipasti to start with, followed by roast pork, turkey, risotto, mediterranean vegetable bake, plus an assortment of cooked vegetable sides as well as salads. I can’t comment on the desserts because I didn’t have the opportunity to have any.

This morning I did a 1.8km swim session in a relatively quiet pool. I have to admit that it was very pleasant after a hot night. The session consisted of a 300m warm up, then 3 x 200m moderate pace, 3 x 200m at a slightly harder pace, and 3 x 100m kick.

Tomorrow: the plan is to do hill repeats on the bike in the morning, before it gets too hot, before catching up with friends to celebrate Ewen reaching the awesome milestone of running every day for 365 days. How’s that for consistency!

“Run like you stole something.” - Farrow, Daniel

Going naked…

…Mexican style. Tonight I went naked – that is, I had a naked burrito from Mad Mex for dinner  :)

What is a naked burrito, you might ask? It’s the filling without the tortilla wrap – so it was black beans, brown rice, slow cooked shredded beef, a mix of tomato, onion, coriander, lettuce, cheese and topped with a spicy tomato salsa - deliciosa!

According to the website,  Mad Mex serves gourmet Baja style Mexican food that’s fresh, healthy and delicious. Their gourmet burritos and tacos are made to order using only the freshest produce flavorful

Brahman the Barman, Margaret River

and authentic slow roasted and grilled meats.

The naked burrito was actually really tasty  and not your usual fried or greasy fast food and it was also surprisingly filling.

Next time though I might skip the sour cream and cheese

This morning I did a swim session – 1.4km which included 3 x 300m sets (the first was a warm up), followed by 4 x 100m kick (with fins and board), and a 100m cool down. I had also planned on running at lunchtime but instead got a better offer – a coffee with Mr N! How could I resist?!

Tomorrow: the plan is to run in the early afternoon and then it will be time to glam up as its party, party, party tomorrow night for a friend’s 50th birthday

“Remember that happiness is a way of travel, not a destination.” – Roy Goodman

 

Training, massage, voting & chocolate tart

The morning seemed to come around really quickly and I was up again getting ready for my cycle/run session. It was a pleasant morning so I could ride minus my head band, cycle jacket, thermal socks and shoe booties. Made for a nice change. It was only an hour cycle this morning and then I was home getting ready to run 30 minutes (approx 6km). People were already up and about setting up polling booths, planting those candidate placards that have infested road verges for the past couple of weeks, and hanging about 100m from the polling booths with how to vote cards (by law they’re not allowed any closer).

The run went well – it’s so much easier when I’ve only cycled for an hour opposed to three hours!

I really appreciated my massage this morning and surprisingly there were no stand out sore points. There were some areas of tightness but all things considered I seem to be in good shape. And fortunately yesterday’s incident when someone ran into the back of our car hasn’t caused any problems.

Originally the plan was to swim this afternoon but I decided to do my long run instead in the heat. Given that Port Macquarie is a lot warmer than here (and it got to 39 degrees there today) I thought a run in the heat was required to get myself used to how it feels (bloody awful I might add). So I ran 12km with the return trip into a head wind. I was glad to finish and must’ve drunk at least a litre of water once I got inside. After a shower, we wandered down to the local polling booth and voted.

Made a chocolate tart with a difference for dessert tonight. The crust consisted of almond meal, fresh dates and a tiny bit of coconut oil blended together and pressed into 2 small tart tins. This went into the freezer initially to set and then into the fridge later. The filling consisted of avocado, coconut oil, cacao powder, stevia, vanilla and some chocolate liqueur which was blended together until smooth and then spooned into the tart shells and refrigerated. Before the filling went into the shells I spread some strawberry jam on the bottom and then spooned the filling over the top. The verdict? Very rich so we shared one tart and will have the other one tomorrow night. Very smooth and delicious. And Mr N has no idea that he has consumed avocado!

Tomorrow: the plan is to sleep in! I have no plans of getting up early and doing any training. Later in the day I will do my wet suit swim. I also need to start to think about packing. And I want to buy a new bike helmet – not happy with mine.

“Promise me you’ll always remember: You’re braver than you believe, and stronger than you seem, and smarter than you think.” ― A.A. Milne