getting up a bit earlier than usual i managed to get ready for my run,by doing some toe raises , stretching my Achilles by standing on some steps and lowering my heels a bit, pulling my knees in front of my body one leg at a time by lifting one leg at a time in front of me then reaching for my knees with my hands and pulling the leg side ways in front of my body this stretches the gluts doing a 10 km run this morning and had to get out before the sun gets to high in the sky, there fore I was able too stay in the shade for half the run the return route consisted of a hill which brought out the sweat and I had too dig a bit deeper to push myself just a bit harder for this part of the run ,It always felt better once you hit the shade of a tree so that the sun wasn't getting to me . A bit later in the day Gail and me went canoeing and the tide was high which makes it easier to get into the canoe at the lagoon boat ramp , it would also be nice if the made a proper beach access here but I guess its to close to the hwy for that. The water was beautiful tonight and it didn't take us long to get passed big rock beach in Saltair we just went a bit further before turning and paddling closer to shore to get out of the clare of the sun bouncing of the water and bouncing right into your face therefore making it hard to see were you are heading. Coming back to the boat ramp an getting out of the canoe went better this time then the previous time. Run smart--- Be alert