noattentionspan

To stretch, or not to stretch, there really isn’t a question. I need to stretch or I wind up hurting the next day. So, I have made sure that I did a decent stretch after the run today so that I can do the longer run tomorrow. Of course, if I did the run tomorrow at the speed I did the run today at, I likely wouldn’t feel like stretching either

Down at False Creek Community Center with the gang for a rather went and chilly 13.2km. I was still cold at the end and tying my shoes was SLOW. Very mellow pace, wound up at around 6:14/km, but there were breaks to hit the bathroom, look at statues and sculptures, find Brin, yadda yadda.

My calf was a touch tight early on, but was feeling fine and dandy for the rest. I’m really hoping to have a good 18km tomorrow and not need to pull back.

I posted a run calculator from RunnersWorld the other day, but someone from FB suggested the McMillan Running Calculator as an alternative today. I rather like the way that this one lays things out.

Late in the evening I managed to drag M and one of her friends to Canada Games so I could get in a quick swim. My goal, in addition to getting in the swim, was to relax my calves with the water which is nice side effect. The swim wasn’t bad, but not long. 1.6km (1mi).

100m free
200m pull
300m free
400m pull
12x 50m (alt free / pull with a couple of fin thrown in)

Nutrition today was very weekend. Mostly good, but even with a bit of junk thrown in not enough calories to compensate for the exercise I did.

Breakfast:
- Shot Blocks before running.

Snack (0):
- Ju-jubes.

Snack (1):
- 2 slices Amish friendship bread
- small amount of cheese puffs (totally Miranda’s fault!)
- glass of juice

Snack (2):
- glass of juice
- gel before swimming

Snack (3)
- small bowl of chips

Dinner:
- 1 1/2 plates of baked chicken and veggie stir fry over rice (I was good at a plate, but M wasn’t as hungry as she thought )