Fall Colours.

It is gorgeous around this city. I can’t get over the fall colours. I was doing some serious procrastination this morning after my run so I ventured around the city taking pictures of the amazing colours of fall.

Even after I shower I put spandex back on.

That blue Alberta sky makes the best backdrop for pictures. I hope these colours stay for a while but before you know it there will be snow on those branches instead of colourful leaves! I better enjoy it while I can!

Despite my deep love for running on the trails and being surrounded by fall colours, I took my run to the treadmill this morning. It was slightly windy, ok? Adding wind to an already tough workout I had planned for myself? No thanks! A ten-mile progression run with a mile cool-down. It felt tough. I wanted to quit 829751 times but I persevered and felt awesome for sticking it out! I had an overall pace of 7:59 min/mile, broken down into negative splits. 

Mile 1 @ 8:27
Mile 2 @ 8:20
Mile 3 @ 8:13
Mile 4 @ 8:06
Mile 5 @ 8:00
Mile 6 @ 7:54
Mile 7 @ 7:48
Mile 8 @ 7:42
Mile 9 @ 7:36
Mile 10 @ 7:30

Cool down mile @ 10:00. 

It was one of my co-worker’s last day at work today so I stopped by to say “Hi!” and wish her the best on her last day. It sucks when the hardest workers leave! Oh well, she left me a fabulous note on my Americano and I’d like to pass it on to you!


I like to combine words and create new and inventive words. Cinnamobsession. Sprintervals. Spunning. It’s just the creative side of me coming out… and copying Phil Dunphy from Modern Family

It seems that cinnamon has become my favourite spice. It is good on SO many things. Oatmeal, bananas and milk, pears with honey, pancakes, yogurt, toast, smoothies, cereal, and in lattes. If you know me, you know that by lattes I mean ‘quad grande soy, extra hot, extra foam, extra water, cinnamon on top, americano mistos.’ Yes, that is actually my order. I have now added cinnamon the the list of spices that I cook with. Here’s the list so far:

1. Montreal Steak Spice.
2. Cinnamon.

It’s a work in progress. 

Um, yes, so cinnamon is awesome… and delicious. It also regulates blood sugar levels, which is extra awesome. Source. I added some to my honey-drizzled pears for dessert tonight and it was amazing. 

This morning my spin instructor made us do a drill called “Power Climbs.” She explained that we would be doing intervals of ‘difficult hill climbs’ and ‘more difficult hill climbs.’ Talk about a quad burn. It was basically intervals of a moderate gear for 90 rpm hill climbs and a hard gear for 80 rpm hill climbs. When I become a spin instructor I will definitely incorporate this drill into my classes! Sprinting hills, the best of both worlds! 

Two spoons.

It is Monday. Starting work at 5:30 am on a Monday morning requires a little bit of help.

Don’t worry, three of those espresso shots were decaf. I think. Either way, that Americano helped me power through an awesome workout today. I FINALLY did some strength training after what seems like forever. 

First, I did a five mile interval run on the treadmill. One mile warm-up (8:34), 4 X 800 m (half mile) repeats at a 7:30 min/mile pace with 400 m breaks in between intervals at a 9:00 min/mile pace. The last mile was going to be a cool down but instead I ran it in 7:43. After the interval run I did 20 minutes of stairmaster. I have missed that thing, it makes me sweat so much!

Finally, I did some arm weightlifting. Lots of shoulder and bicep work. Actually, it was a lot of deltoid, scapulohumeral, and biceps brachii work. Can you tell which exam I have tomorrow? While my brother and I are studying and working away, apparently my parents are having a wonderful time in Florida.

What would student life be without a little procrastinating? I deemed it necessary to satisfy my craving for a hearty soup tonight so I created a delicious, spicy, and hearty sweet potato soup! Obviously once you see these pictures you will instantly crave this soup. Not to worry, I included the recipe. 

Spicy Mexican Sweet Potato Soup

1 tablespoon olive oil
2 small yellow onions, chopped
2 heaping tablespoons garlic
1 large sweet potato, cut into ½” cubes
3 cups low sodium chicken stock
1 teaspoon cumin
3 tablespoons taco seasoning
1 can diced tomatoes (796ml)
1 can tomato sauce (398ml)
1 can black beans (540ml)
2 cups frozen corn
2 cups water
2 jalapeños, optional
sour cream, optional
green onions, optional

Heat oil in large pot. Add onions and garlic and cook for 3-4 minutes until onions are soft and translucent. Pour in chicken stock and add sweet potato, cumin, and taco seasoning. Bring to a boil then simmer until sweet potato is cooked through. Add diced tomatoes, tomato sauce, and black beans. Bring back to a boil and add the frozen corn and water. Simmer for 5-10 minutes. Optional: add jalapeños and serve with sour cream and green onions. 

It was really delicious and because I added two jalapeños it had a nice kick to it but those could always be omitted for a less spicy soup. I am a huge fan of green onions so I added tons to mine but the soup could also be garnished with tortilla strips or cheese.

Somehow throughout the meal I ended up with two spoons. I guess it was just THAT good.

We have plenty of leftovers so this will probably get Stuart and I through until my mom gets home. I hope. I have to admit it was pretty awesome for a recipe that I made up on the spot in my head… pretty much the only way I know how to cook.