SubscribeT- 5w 5d (40d)
Posted on Jul 20, 2010 under Exercise, Family, Nutrition, Run, Teenagers, Way too much time on their hands | 2 CommentsLooking through the links that led people to my blog yesterday I found the following:
So, that’s sorta cool. My blog translated into Chinese. Who would have thunk it?
On very little sleep I had a very productive day at the office followed by a rather enjoyable and fast tempo run with a different group in the evening.
Linda had asked for a few volunteers to pimp the races that she is Race Director for this year.
For reference, this year she is director for:
- Turkey Trot 10km
- Fall Classic Half Marathon (10km, 5km)
I’ve raced a bunch of different races that Linda has put on and I’d happily recommend them anytime. She is a professional who works hard to create an environment where people are enjoying themselves. The races run on time, with good volunteer support and excellent organization.
Anyway, we were down chatting about the race at The Right Shoe in Vancouver and then went off for a quick tempo run over the Burrard St Bridge, down to and over Cambie St Bridge, back to the store.
We did a warm-up run, stretch, 2 min jog, 20 min tempo, 10 min cool down. The 20 min tempo was spent between 4:30 – 4:45 / km pace. That was about enough to kick my butt 
But I had fun and held my pace and finished with the group. All good.
Oh, I did all this in beat up old runners, bare feet, thrashed run shorts and a long sleeved race shirt. I hadn’t planned on running so had only the gear that was laying about in my car.
Gabrielle is out and visiting for a couple of days, it is good to have her out again
S
Nutrition and Exercise
0400
- 2 glasses of juice
— start of work
0930
- Small pudding (100 cal)
1145
- Pasta salad (largish container)
1400
- Crunchie Bar (210 cal)
1700
- 2 small candies (67 cal)
— end of work
1845
- 7km tempo run out of The Right Shoe in Vancouver.
2200
- 1.5 plates of Pasta Salad
2245
- Glass of juice.
