Not To Be Trusted With Knives

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I wish there were more time in a day!

As someone who is always trying to do all the things, I’m perpetually saying “I need more than 24 hours in a day!” Well today, for the first time in 3 years, I’m getting my wish. Today we get a leap second!

Leap seconds, which happen every once in a while, are added to our clocks “to keep Co-ordinated Universal Time (or UTC, the modern replacement for Greenwich mean time), the world standard for regulating clocks, in sync with Mean Solar Time, which marks the passage of time based on the sun’s position in the sky” (Source).

I say “every once in a while” because it’s not on a set schedule, like leap years that occur every 4 years like clockwork (pun intended). When we are going to have a leap second is decided on by the International Earth Rotation and Reference Systems Service (IERS)1.

“Between 1972 and 2012, a leap second has been inserted about every 18 months, on average. However, the spacing is quite irregular and apparently increasing: there were no leap seconds in the seven-year interval between January 1, 1999 and December 31, 2005, but there were nine leap seconds in the eight years 1972–1979.” (Source).

The last time we had a leap second was 3 year ago. Here’s what it looked like:

Leap Second - June 30, 2012.png

So enjoy that extra second that you get today, everyone. Try not to spend it all in one place!

Image Credit: Posted on Wikipedia, in the public domain.

  1. At least since 1988. Prior to that, it was done by the Bureau International de l’Heure (BIH). []

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Here and Gone

So remember that time I told you about how all the houseguests were on their way to my place? Not only did that trip whizz by in the blink of an eye, but it’s been a week since they left and I’m only just now blogging about it!

In no particular order, our adventures included1:

  • went to Bowen Island 2, where we had some amazingly delicious food at the Old Orchard Grill3
  • delicious dinner at Forage– I’ve been there a couple of times before, but omg, is their food ever fantastic. And their wait staff is amazing!
  • delicious breakfast at Angelina’s
  • went to my hockey game – well, my mom did. My sister was busy at her conference that day.
  • went to Daniel’s hockey game
  • went to Granville Island, where we did some shopping4 and enjoyed some Lee’s Donuts 5 and some drinks at Liberty Distillery. I also bought myself an herb garden to put on my balcony 6 – it contains parsley, sage, chives, marjoram, and peppermint and it only cost $13!
  • my sister and Dan got to meet my kitties! My mom had already met them on her last trip, but was happy to see her grandkitties again!

Pursuing my phone, I realized that I was a delinquent in taking photos, so I have no proof that anyone actually visited me. But I did take this photo of me stopped in front of a “no stopping anytime” sign on Bowen Island, in my ongoing project to chronicle people disobeying signs.

Untitled

So there’s that.

  1. “Making a delicious meal on my BBQ” didn’t end up happening and “trying my delicious home-brewed beer” happened for Dr. Dan, but not my sister (my mom and Dan’s student don’t drink beer, so I wasn’t expecting them to). []
  2. which just so happens to be on my list of 101 things to do []
  3. Best. French fries. EVER! []
  4. I bought a new dress and got FOUR compliments on it the first day that I wore it! []
  5. Dan and his student agreed with me that Lee’s Donuts kick the butt of Cartem’s Donuts! []
  6. which just so happens to be on my list of 101 things to do. []

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All The Houseguests!

I believe that I may have mentioned 1 that my mom and my sister are coming to visit me this week. My sister is presenting at a conference here in Vancouver and my mom, being a retired lady of leisure, is coming along for the trip.

So far, our plans include:

I’m sure we’ll get up to a variety of other things, being all spontaneous-like.

But not only are my mom and sister going to be here, but I’m also having another pair of houseguests this week! As it happens, my sister told Dr. Dan about the conference she’s going to, as it’s a conference for post-secondary educators, so he also is going to said conference. Then, as it happens, through what I can only assume is some bureaucratic nonsensicality, Dr. Dan and his graduate student don’t have a hotel room on Tuesday, the day they arrive. There is, apparently, no room at the inn. They are like Mary and Joseph but without the donkey or the imminent arrival of a baby4. I had told Dan that he was most welcome to stay here if he needed, as long as he doesn’t mind it being a little cozy, what with all the houseguests and current feline and amphibian and homo sapiens residents. He agreed that this was a most cromulent arrangement and so that’s how I now will have All The Houseguests at my place on Tuesday.

Dan and his student are arriving in Vancouver on Tuesday morning, but I will be at work, so I told him that he can just drop by my office to get the keys to my place. And then I sent him this email with directions, which I’m posting here because I happen to think I’m pretty hilarious.

Dear Dr. Daniel J. Gillis,
Thank you for booking your accommodations at Chez Neige, New Westminster’s most exclusive hotel, for the night of Tues, June 16th for two guests.

Check in:

You can pick up your keys at our inconveniently located check-in desk at Beth’s office, located at [address redacted]. You can get to this location by taking the Canada Line from the YVR airport to the Broadway-City Hall station. https://goo.gl/maps/u32pa

Upon arriving at [address redacted], you can call or text Beth at [phone number redacted] and she will bring you the keys.

Getting To Your Accommodations:

From the key pick-up location, you can take the 99 bus eastbound (which leaves from in front of the Broadway-City Hall station) to the Commercial Drive Skytrain Station and then take the Skytrain eastbound to New Westminster Station (you can take either of the the archaically named Skytrains – the Expo Line or the Millennium Line from Commercial Drive Station – both of them go from Commercial Drive Station to New Westminster station): [link redacted]

Once there, it’s just a short walk to the condo. Although my address is on [street name redacted], the door to my building is not actually on [street name redacted]. The easiest way to get there is probably to just walk [directions redacted].Or you could just take a taxi to all these locations, if you are so inclined.

Hotel Amenities

Chez Neige features world class amenities, including:

  • a roof over your head
  • the finest of air mattresses
  • free booze
  • complementary cat companions for the duration of your stay

My mom and sister arrive late on Tuesday night, but they didn’t get a fun email with directions because they’ve both been to my place before.

Let the festivities begin!

  1. If I’ve seen you in real life in the last little while, I’m sure I’ve mentioned this to you eleventy billion times! []
  2. Well, my sister is anyway. My mom doesn’t like beer. []
  3. Well, my mom is anyway. I have a 6 pm game in Burnaby on Saturday, but my sister’s conference presentation, which is in downtown Vancouver, doesn’t end until 5:30 pm, so she won’t be able to make it to my game. My sister has been to see me play hockey on a previous trip, but my mom has never seen me play in real life (she saw me play online as the Longest Game for CF was live streamed), so I’m super excited that she’s coming to my game. No matter how old you get, it’s always special when your mom comes to watch your hockey game! []
  4. Well, as far as I know, neither of these two men are preggers nor are they bringing a donkey. As far as I know. []

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70

Racing pigeon

Isn’t this racing pigeon beautiful? You can tell it’s a racing pigeon because it has bands on its legs.

My dad would have been 70 years old today.

I think of all the stuff he’s missed in the past 3+ years since we lost him. My little nephew was just a tiny baby when my Dad died and now he’s getting ready to start school. My niece was only 7 – now she’s such a grown up 10 year old! He would have been so proud of the amazing people they are growing up to be.

My sister and I have both finished the Master’s degrees that we were starting just before he died. We both have big fancy new jobs. He would have been so proud of our respective accomplishments.

We Call Him Paddy

Another pretty racing pigeon, just like the kind my dad used to have.

My mom, my sister, and I have all gone on various trips, near and far, that he – not being much of a traveller himself – would have loved to have heard all about. My mom is enjoying her retirement and he should be here, enjoying it with her.

This is, by sheer coincidence, my 2600th blog posting. This is not be design – I just happened to notice it when I went to write this post. I think my dad would have liked that.

I miss you, Daddy.

Image Credits:

 

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My New Training Plan

Hey, remember that time I went for a running fitness assessment? Well, this past Tuesday I went to meet with Lewis at Peak Centre for a consultation, where he explains all the stuff in the report that they send you with the results of your test.

So, as it turns out, I’m a huge wimp. Lewis didn’t say that in so many words – he’s far too professional and positive to have said such a thing – but he did tell me that on the test, people usually keep running to a blood lactate level of 8-10 mmol/L, whereas I gave up at 7.2 mmol/L. I’m not the worst he’s ever seen, but I need to train my brain to accept more suffering!

2015-05-22 Fitness Assessment Results

Graphical evidence of my wimpiness. In my previous posting, which I wrote before my consultation, I’d thought that the sharp rise in my blood lactate meant that I’d run enough to be properly tired out. Apparently I was wrong.

I won’t bore you with all the details1, but some hightlights from the consultation are:

  • When you are training, you are supposed to do some of your runs slow (often called the “LSD – Long Slow Distance” run2 ) and other runs quickly (sometimes called “tempo runs” or “intervals” or “speed work”3. You often hear that runners run their slow runs too fast and their fast runs too slow. Well, it turns out I’ve been doing that. To truly know the speed you need to run on your slow runs (a.k.a., zone 1), you need to know where your aerobic threshold is – finding this out is a big reason to do the test! The aerobic threshold is the threshold below which you could run indefinitely, because you aren’t building up any lactate (lactate building up basically = fatigue). The results from the test tell you what heart rate range you need to run in in order to stay in zone 1 – for me, it’s 138-153 beats per minute. Doing this builds your aerobic base, so that, over time, your muscles will be able to go faster while still staying below the aerobic threshold. When you go above this, you aren’t training your muscles to improve your aerobic base, so you are going to hit a plateau instead. I haven’t consistently been using a heart rate monitor before this, as I didn’t know what heart rate range to be aiming for, but I’m reasonably sure based on how fast I can currently run while in my zone 1 heart rate range, that I was running my LSD runs too fast.
  • I’ve also been running my tempo runs too slowly. Apparently it is quite common that people do what they think are “tempo” runs, but they aren’t really reaching the pace that they need to reach to increase their lactate threshold (a.k.a. zone 3). Given that, as mentioned above, I’m a wimp, I’ve totally been wimping out on this and running at what I thought was fast, but I wasn’t pushing myself hard enough because did I mention I’m a wimp? The pace I need to reach for zone 3 is 5:24-5:43 min/km. This is *much* faster than my typically “tempo” run during my BMO training, which would be closer to a 5:50 average (meaning half the time I’m above that and very little of my run would have been within the zone 3 range).
  • I’ve run all my half marathons and all the LSD runs while training for a half marathon using 10 and 1s. This is where you run for 10 minutes, then walk for 1 minute, and repeat for the entire run. I’ve always run this way as my friend who got me into running did this and it’s been a habit ever since. This was something I really wanted to ask Lewis about during my consultation, as I have been wondering if it’s time for me to leave the 10 and 1s behind. His take on them is that if you are doing your zone 1 training correctly, you don’t need to take the 1 minute walk breaks because you won’t be running too fast for the long distance. When you do 10 and 1s, you tend to do the 10 minute running portion faster than you would otherwise, since you know you have a 1 minute break coming up. And that means you are running in zone 2 and thus not training your aerobic base. So, starting now, I’m say bye-bye to 10 and 1s!
  • I haven’t been refuelling properly. For a 2 hour zone 1 run, I should be taking in 116 g of carbs. My current fuel source of choice for running is Honey Stingers, which contain 39 g of carbs per package. Meaning that I should be eating 3 packages of these on a 2 hour run. I’d be lucky if I ate 1 whole package. So more attention to refuelling on the run is another thing to work on. I will also have to work on eating and drinking while I run, since I won’t be having any more 1 minute walk breaks to do that!

So basically, my game plan is:

  • run 85-90% of my training in zone 1, based on my heart rate target range
  • run 10-15% of my training in zone 2, based on my pace target4.
  • go back for another assessment half way through my training, to see if I’ve improved enough that my target ranges will have changed
  • kick some butt on the Montreal demi-marathon!

Wish me luck!

  1. *I* didn’t find it boring – it was *super* interesting, in fact. But I can imagine that you, dear reader, might not be so interested in the minutiae of my physiological state and how this relates to the details of my training plan. []
  2. a.k.a., zone 1 []
  3. “speed work”, I believe, would be super fast (a.k.a., zone 5), whereas a “tempo run” would be quite fast, but not crazy fast (a.k.a., zone 3). []
  4. Apparently these are better done on a treadmill, since it’s much easier to control pace than running outside. As much as I hate treadmills, I may just have to add this to my “learn to live with suffering” training. And really, for an interval-style of run like I’ll be doing for my zone 3 runs, I hate the treadmill less, as I at least have something to do, what with the turning the speed up and down and watching the time at which I need to turn the speed up and down. As luck would have it, the exercise room in my building *just* got a treadmill, but it’s not yet set up as we are waiting for a special adaptor plug to be delivered so we can plug it in. I guess once we have that, I’ll be getting back together with the treadmill []