Of foxes, racing, and summer treats

It's official....we have a neighborhood fox. He (she?) made an appearance again around the same early morning time as last week in the same spot. The "squirrel breakfast" today was grey, rather than black, though :)

Sunday was the first go at racing for both of us in a little while. We headed down to Milton for a visit with Mike and Anna, a bit of riding, and to run the Sporting Life (Sporting Death?) 10 km in Toronto. The visit was great as always, and the run....well....painful :) Neither of us has done a huge amount of speedwork or tempo since last year, so we had relatively modest expectations. We wound up being fairly happy once all was said and done (39 min and change for Andrew; 43 and change for Heather) given the lack of true prep work. But man, did it hurt! We both managed to go out a bit too fast and weren't able to hold onto the pace. On the bright side, I (H) set a new 4 km PB of 16:05! If only there were a few more 4 k races around :)

Summer is just around the corner in this neck of the woods, so it is time to start making some yummy "summmery" recipies. We discovered a really great ginger ale recipie (adapted from "The Thrive Diet" by Brendan Brazier) which is SUPER refreshing, especially post-workout, and full of healthy stuff. Apparently ginger is quite a potent anti-inflammatory. Just mix everything in a blender and store in the fridge:
- juice of 2 lemons
- 2 cups water and 2 cups coconut water (can use 4 cups water instead)
- 2 tbsp agave nectar (a natural sweetener)
- 1 tbsp grated fresh ginger
- sea salt to taste

Happy week to all...