8r4d After another Tuesday tempo training run, we wander back at a more leisurely pace. Our marathon training is broken up into various types of training and #tempo runs are meant to be run at an elevated heart rate to increase your endurance and stamina. We do a casual warm up run out to a regular starting point that also happens to be the start of a good long 4 km flat and L-shaped path. Warmed up you kick up the speed to a pace you can just barely sustain for the duration. We start with an 8 minute out then 8 minute return run, totalling 16 minutes and then add a minute to each in consecutive weeks, so 9+9 then 10+10 and so on. Tonight we did 14+14 for a total of 28 minutes of sustained threshold #running. Or booting it and really hauling ass, in technical terms. It hurts in the moment but pays off on the race course. #runcrew

adventuredog the adventure spirit was lacking overnight as a big ole #thunderstorm shook the courage of little puppies everywhere, like this gal who hid under a blanket panting and whimpering and so kept her family awake all night. gonna be a long day!

adventuredog oh, a #dogslife is great on a sunny weekday morning when all the peoples are working from home!

I’ve been writing code. See, about eight months back I created this very applet upon which you are reading these words as a means to (a) avoid posting on evil corporate social media while (b) keep sharing photos with a select group of family and friends. If you scroll back far enough you’ll find the #newyork pics upon which I trialed the whole endeavour. And tho I’m lightly and cautiously back to sharing on a couple of the regular socials, I still post here too, arguably more so. So, I finally dug in my heels and wrote some php to fix a few deficiencies in the code over this past weekend, adding some quality of life enhancements for myself in the UI on the backend, also the ability to edit my own posts (ultimately making better posts for you!) and finally adding the multiple-images feature where any post can have up to 5 pics and you will see little navigation buttons on the bottom corners if it does. I’m still not sure if anyone even visits this, but I use it as a memory machine which is all that really matters anyhow. If you do enjoy it let me know IRL. In the meantime that’s my #meta #update for tonight, and hopefully I don’t find any more bugs and can just go back to posting pics! #blog

8r4dsfeets The rock snake swallowed our run club logo. I recall that at one point a couple years ago, back during COVID days, when this #rocksnake was one of those spontaneous community projects that appeared around town, she painted a few rocks with the logo I created ten years ago for our #running club. It's held up very well and is now about mid-point in the chain of rocks stretching about 50m down this asphalt path. #runcrew

adventuredog I’m just hanging here waiting for someone to take me on walk or something.

castironguy Late #spring and the #radish spirit has already visited our #garden

8r4d #flashback : ten years ago in June 2023 at age five she was playing soccer and wearing mittens… today it’s scorching hot outside.

8r4d We rarely come over to this end of town (near the big old famous mall) so to see the progress on the #construction of the new #edmonton west #lrt line is pretty impressive! They had this massive crane-slash-concrete track lifter hovering above the road and when you're driving under it, it's a little daunting. #westedmontonmall

8r4d That meta moment of #shopping for a lego store while inside a lego store… (spoiler: no, we didn't buy it.) #westedmontonmall

8r4dsfeets Not quite my dream-mobile and I’m sure it’d just go to pieces anyhow on our winter roads. #lamborghini #lego #westedmontonmall

8r4d A month from now we’ll be climbing up the real thing… too soon for celebrating yet! #europe2023 #westedmontonmall