Weekend run means extending my distance. Being the end of week 4, my distance was 5 miles. I tried a coule of new things. First, I set up a route with Endomondo. I did this to try and find a loop to run to get my distance in, instead of running out for 2.5 miles then turning around. It gives a good interface for building the route, allow you to snap to the roads on the map or free forming it. It will show it on the map while you run, but that's obviously not convenient. The extra bit it gives you while running is your expected finish time during the splits as well as letting you know when you've completed your goal. The second new thing I tried was I didn't stretch. At all. I put on my shoes, put in my headphones, started my phone and ran. That's it.
To Stretch or Not To Stretch
|Strrrrrretch it out...|
The data from the studies showed decreased performance. They come down to saying that it is not known why it does but guess that stretching does what it is supposed to, loosening the muscles and tendons, which takes away their explosiveness and ability to store the energy you need.Stretch gently if you need to stretch (iliotibial band injury, etc.). I’ve seen more problems when runners stretch before fast runs, than among those who don’t stretch at all. If you have found stretching to be beneficial for you, then go ahead, but be very careful.
I'm not saying to stretch or not stretch. Frankly, it goes against what I've always been taught. Like any research, it's up to you to read it for yourself and make your own informed decisions. I'm just saying I decided to give it a shot today. It worked out pretty nicely for me as well. The tightness in the left shin I've been having... never appeared. Coincindence? Maybe. But as the Doctor says
Never ignore a coincidence. Unless you're busy, in which case always ignore a coincidence.
The StatsTime: 1:11:47 mins
Distance: 5.02 miles
Average Speed: 4.20 mph
Average Pace: 14:17 min / mile