Hi Steve,
Glad to hear that you're making the trip to our neck of the woods. I can't say much about Victoria, but I can give you ideas for Vancouver and around.
For urban fun, I would recommend walking in Chinatown, Commercial Drive, Main Street (south of Broadway to about 28th) and Kitsilano. Walk the seawall on the north side of False Creek (not a creek, more of an inlet) from Cambie Street west to the West End, then into Stanley Park if you're interested to see urbanism done well (new urban development in Vancouver is seen as a model by many). Also consider taking one of the little
Aquabus ferries around False Creek, particularly to
Granville Island where you can browse the public market, visit artist studios (I recommend the
BC Wood Co-op), etc. Granville Island is a great place for lunch.
Depending on where you are staying, you might want to consider getting around by
transit in Vancouver. The system is pretty good and gets you almost everywhere you want to go. Driving is agonizing and finding parking is no fun. You might want to consider renting bikes to ride around the seawall around Stanley Park - it's a gorgeous way to spend a few hours.
Outside of the city there are many great things to do. If you drive to Horseshoe Bay, you can take a short
ferry to Bowen Island where you can have lunch and stroll around. The highway that takes you to Horseshoe Bay continues on to Squamish (45 mins) and Whistler (1.5 hours), both great destinations, and a very scenic drive. Other great stops on the North Shore are
Lynn Canyon, where there is a great suspension bridge high above a canyon and Deep Cove. Avoid the Capilano Suspension Bridge and Grouse Mountain - both expensive and touristy. To get into the mountains for free, drive up Cypress/Hollyburn or Mount Seymour. There is great hiking on both. These are serious mountains, however, and people do get lost and die on them every year even though they are right next to Vancouver.
In terms of food, I always take visitors to an
izakaya when they visit. Izakayas serve what is basically Japanese tapas, small plates of grilled goodies and other tasty morsels. Quite different from your average sushi restaurant. Most are on Robson Street, and favourites include
Guu,
Hapa Izakaya (there is now one in Kitsilano) and
Gyoza King.
Seems that folks have given you lots of ideas and inspiration. Have a great time here (and do get some softies from Tom).