Ship’s Log–June 15th


I hope all the dads out there had a great Father’s Day today!

This morning I completed my first run since the half last weekend. After previous races, I have rushed right back into running, sometimes doing a short run as soon as the day after the race. This time I followed the training plan I had paid for, which called for a week off after the big day.

I think this was a mistake.

This morning’s run was harder than I expected. My calves are still sore, and I had no pep at all. I was not expecting to be dragging so much after given my body a full week to recover. Usually a week after a race I’m mostly recovered, not struggling to finish a short run. I think in the future I will return to a more active recovery schedule, with a few short easy runs in the days following a race, rather than this nonsense.


  • 3 mile easy run


  • Tofu Quiche in whole wheat crust with vegan sausages, broccoli, red pepper, and red onion
  • Virgin strawberry mango piña colada (banana, strawberry, pineapple, frozen mango, coconut oil, almond milk, and water)
  • Coffee with vanilla stevia and almond milk


  • Gazpacho
  • Small whole wheat tortilla grilled quesadilla stuffed with refried black beans and Daiya shreds
  • Grilled avocado
  • Red grapes and cherries
  • Cold brew New Orleans style coffee with almond milk

Afternoon Snack:


  • Grilled corn on the cob with red pepper hummus
  • Grilled mushrooms, red peppers, zucchini, and yellow squash
  • Cole slaw
  • Tofurky spinach pesto sausage
  • Watermelon
  • Homemade Summer Wine (blueberry pomegranate, I think it was) with seltzer
  • Stuffed donut from Broad Street Dough Co.

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