8r4d On this particular #sundayrunday the skies opened and we found ourselves #running 19k in the various waves of #rain and fluid #weather conditions as we wove thru the creek and looped along the trails. You can’t save your training for fair weather days or else you’d be hard pressed to find any days to train at all, and while we can run inside when the air is smoky (dangerously so) rain , as they say, is best avoided only when one is made of pure sugar and sweetness, a description that I’d not say applies to myself.

8r4dsfeets In the parking lot, as usual, for a #sundayrunday but the spitting rain was just a prelude to the downpour we’d eventually encounter about half way thru our #running adventure.

castironguy Almost every week for the last decade we make family #breakfast on #saturday mornings. Usually that takes the form of my epic chocolate chip #pancakes with all the fixings. But routinely we switch it up and alternate in either waffles or — in the case of today— #french #crepes (which I learned to cook while #volunteering at the Heritage Festival. It all adds up to deliciousness no matter how you do the math

castironguy Calling our #garden this season “the best one in years” is a low, low bar, but even so the investment we made to turn our backyard dirt patch into a raised bed is turning out to be a positive win. The slightly better access to putting the weeds in arms-reach has turned out to have a massive effect on the overall health of the garden itself. So it looks better, grows better, and is already producing!

pixelazy Random functional or artistic objects in public places to me always make those places feel lived in and loved. Whole.

8r4d What a view!

8r4d On another #running adventure #downtown for that whole downtown marketing campaign for work, five of us explored some of the streets and trails and tackled that nutty hill on 105th street with only a bit of walking. #runcrew

castironguy On my own for dinner I opted for some Indian #spice and in the middle of checking a few errands off my to do list stopped at Tiffin. They always warn me that my choice of entree is #spicy and I always tell them that “yup I know that’s what I always get!” At which point I think I stop being some dope ordering boring butter chicken and start being dude digging the hardcore selections from the menu. There’s always a vibe check that occurs around this point and it always tilts in my favour. #diningout

8r4dsfeets It has rained enough today to finally say it has rained good and proper and maybe even enough to make a difference. The air still smells of #firesmoke tho which just goes to show that as much as it has rained it probably hasn’t rained enough-enough. #rain #weather

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!