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I've been really enjoying these Green Smoothies. I love that they're full of anti-oxidant goodness and don't taste obnoxiously sweet (unless you want them to be that way!). The texture is like a really really thick milkshake and I eat them with a spoon.

Blend at high speed:

  • 175g greens (I love spinach but other things and mixes work: kale is nice)
  • 400mL milk
  • Handfull of ice
  • 1 banana, frozen is best. (The banana adds lots of creaminess to the smoothie. A frozen banana adds creaminess and iciness - both are good. Plus, you can save bananas that have gone brown.)
  • 5 whole frozen strawberries (or equivalent)
  • Mango (I use frozen mango chunks, the equiv. of about 1/3 to 1/2 a mango)
  • 2 tbsp protein powder (I use stuff from Costco)
  • Frozen Grapes


  • Buy a good blender. The 400W Betty Crocker that I show in the pictures was ok but only lasted a couple of months before STARTING ON FIRE. I'm trying another model and I'll provide an update.
  • Blend ingredients in this order: milk, ice, greens (make sure that these are well belnded before proceeding), banana, other stuff, mangos
    • The mangos can be stringy and might clog the blades. That's why you should do them last.
  • I tried using frozen spinach and it worked ok, it's just that it was very icy. If you want to try frozen spinach, use less ice and more milk or something. The advantage of using frozen spinach is that you can premix all of the ingredients (except milk) into ziplocs and the smoothies are very fast to make.




Quote: “There are those of us who are always about to live. We are waiting until things change, until there is more time, until we are less tired, until we get a promotion, until we settle down / until, until, until. It always seems as if there is some major event that must occur in our lives before we begin living.”  - George Sheehan

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  • Report from active.com - demographics of triathletes
  • Trip to Toronto is coming
  • Please say positive things to new parents
  • The age grouper podcast
  • Victoria Marathoners! Congratulations to Kelownagurl (1/2 marathon) (Kelownagurl Tris), Jennifer (blog), Dave (blog)
  • Waterproof and breathable causes duhhka
  • What to wear in the rain?
  • http://worldwidefestivalofraces.com
  • "Any day that I can run 42k is a good day". Jennifer runningtoboston.blogspot.com
  • The waterfall is gone - 14 October
  • Running in toronto - the challenges of urban running
  • Empty your bike of stinky water!


"In the pursuit of knowlege every day something is gained. In the pursuit of freedom every day something is let go of." Zencast 258

"Excellence can be obtained if you care more than others think is wise, risk more than others think is safe, dream more than others think is practical, expect more than others think is possible."

- Unknown (found on tinybuddha)

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Ray Miller Sennheiser PMX 80 MDRAS20J
  • Reviews of headphones
  • Interview with Ray Miller
  • Asceticism
  • Race report from Dax Apolinario

"You also need to look back, not just at the people who are running behind you but especially at those who don't run and never will; those who run but don't race; those who started training for a race but didn't carry through; those who got to the starting line but didn't in the finish line; those who once raced better than you but no longer run at all. You're still here. Take pride in wherever you finish. Look at all the people you've outlasted." - Joe Henderson


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Foot Delay in RunningSwaddled
  • Introduction to Alexander Kai
  • General Update - Why I missed my races
  • Alexander vanquished jaundice
  • Tanya continues to recover
  • Anybody use a treadmill
  • Cycling update 
  • Running Update 
  • Chad is a handy guy - painting a deck
  • Do you call running clothes 'civies'?
  • Replaced Cervelo P2 seat post (use torque wrenches)
  • Prepare to deface another racer's bike
  • Dry frying tofu
  • Bad tofu chili
  • Nearly killed by a pothole
  • You lose feel for the water
  • Everything feels wrong and I felt awkward and slow
  • Recovering with intervals
  • Swimming has helped with the shin issues
  • Water in your nose
  • Blown away by 'Gordons race report on Kelownagurl Tris #72
  • Hi to my listeners in Denmark, Greece, Argentina!


"You have to wonder at times what you're doing out there. Over the years, I've given myself a thousand reasons to keep running, but it always comes back to where it started. It comes down to self-satisfaction and a sense of achievement."
- Steve Prefontaine

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MDRAS20JManufacturer's Page

September 2010 Update: These headphones are quite water resistant. I ran with them in a deluge and didn't get electrocuted and after seven days they still worked. The manufacturer doesn't claim water resistance and I'm not sure I would expose them to that much water all of the time but if it happens, don't worry.

See my review of the Sennheiser PMX 80 Sport II headphones for what I look for in a headphone and what I've tried. A summary of that article: finding headphones that work is hard work.

The design of these headphones places a speaker at the entrance to your ear canal, but not inside. The loopy bits go outside your outer ear and there's a clip that clips the wire to your shirt to provide strain relief.

Although the sound from these is not as good as the sound from the PMX 80s, these provide good value and definitely stay in place while running.

Good Things about these headphones

011 glenn patkau giving directions at moes triathlon 2010
  • Being more vegetarian
  • Volunteering at the Living Sky Tri
  • Training report from Jennifer
  • Interview with Glenn Patkau

Quote: "Running long and hard is an ideal antidepressant, since it's hard to run and feel sorry for yourself at the same time. Also, there are those hours of clearheadedness that follow a long run." -Monte Davis

Intro music: 'Heat' by Wheatmonkeys. Used with the permission of the artists. Check them out on iTunes and at wheatmonkeys.com

Closing Music: 'Badlands' by Johnny Grit. Used with the permission of the artists. Check them out on iTunes and on MySpace, Twitter, and Facebook

The Candotri podcast by Chad Matsalla is licensed under a Creative Commons Attribution 2.5 Canada License. Based on a work at candotri.com.

candotri 011 was published on 22 August 2010

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Mission Lake Hill Of Tears(tm)
  • Spin Off Spadina 2010 results:
    • overall: 2:28:44 41/110 16/23 age group
    • swim: 22:29 (1:30/100M) 7th
    • bike: 1:10:41 (34km/h) 22nd
    • run: 55:35 (5:18/km) 83rd

"Running is not, as it so often seems, only about what you did in your last race or about how many miles you ran last week. It is, in a much more important way, about community, about appreciating all the miles run by other runners, too." --Richard O'Brien

Not everything that can be counted counts, and not everything that counts can be counted. --Albert Einstein

The sense of life being alright is inconceivable and unfeelable unless way in the back of your mind the glimmer of a possibility that something absolutely unspeakably awful might happen. There has to be the possibility that something awful can happen or things can't be alright. --Alan Watts - Intellectual Yoga #1

Listen to Alan Watts - Taoist Way #6 regarding intellectualization

Intro music: 'Heat' by Wheatmonkeys. Used with the permission of the artists. Check them out on iTunes and at wheatmonkeys.com

Closing Music: 'Badlands' by Johnny Grit. Used with the permission of the artists. Check them out on iTunes and on MySpace, Twitter, and Facebook

The Candotri podcast by Chad Matsalla is licensed under a Creative Commons Attribution 2.5 Canada License.  Based on a work at candotri.com.

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AngleChad's helmet, waiting in transitionChad has left the building.MEC Spirit 40 Backpack

Show Notes

  • Race report from Moe's Triathlon 2010
  • Chad's placing: 10/94!! 8th in the swim, 4th in the bike, 22nd in the run
  • 4:47 pace in the 5k (!!!!)
  • New backpack  - MEC Spirit 40
  • New cycling shoes - Pearl Izumi Tri Fly III
  • Practicing transitions
  • What to wear in a pool triathlon
  • Letting go

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