8r4d #running #runcrew and sunday scenes

8r4d One last #downtown meetball run before I sign off. It’s been a minor blast having an excuse to revive some adventure #running in the middle of our marathon training season, but it’s a heckuva drive back and forth after a long day. #runcrew

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

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

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

8r4d The #running #runcrew descending into the river valley under the high level bridge. We were approaching the end of a #downtown adventure run in the #summer heat.

8r4d As it goes for us, when our #running route crosses the tracks we’ve gone a long way… #train #runcrew

8r4d Lynda stole my camera and attempted to take a video of Lucas and I. Result: 3 photos… and one of them wasn’t too bad. #running #winter #runcrew