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Rob logged 790 miles.

Last workout almost 3 years ago. Help get them back on track!

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  1. swim
    good Harry Jerome Pool 300 m

    First swim in forever. First entry here on DM in forever.

  2. FIT
    Candle Light Yoga 01:30

    Let the rehab begin...

    • Mike

      The rehab never ends... sadly.

      about 5 years ago Like

    • Rob

      @mike - indeed. Makes sense to just make that standard thought process.

      about 5 years ago Like

    • Karin F.
      Karin F.

      Active recovery! That's the way to go. :-)

      about 5 years ago Like

  3. RUN
    injured 23 km 02:42 11:21 pace

    Was aiming for 30K, felt ok for the first 18ish but any uphill was tough. Then my whole leg seized up around the hip flexor and whatever is right on the side of the hip. Walked a bit, then tried t... read more

    • Christian Z
      Christian Z

      That's like a whole week's worth of running for me right there! Well done sir!! Take care of those legs!!!!

      about 5 years ago Like1 person

    • Karin F.
      Karin F.

      I would love to learn more about the Structure 15. Abour your hip flexor seizing up, I think I have had the same issues in the past when my hip flexors were too tight from sitting all day at work + a lot of sprinting and very little work on maintaining a normal level of flexibility. Going to the A.R.T. helped a lot. In fact, I was feeling better after just one treatment.

      about 5 years ago Like

  4. RUN
    9.44 km

    roundabout run to pick up some croissants at Cadeaux bakery.

  5. RUN
    good Squamish50 23 km

    I came, I ran, I refueled. Nod to the 50K/M runners who punched out a tough and awesome race.

    • Karl W.
      Karl W. Nice Job
      Nice Job:

      Congrats dude. Was great seeing you and camping at Alice Lake! I think I'm sold on 2014

      over 5 years ago

  6. RUN
    Nooner 5.65 km

    Foot issues killed the distance on this one but pace was about right.

  7. RUN
    5 km

    standard nooner 5K

  8. RUN
    alright Tuesday Intervals 9.83 km 01:00 09:53 pace

    1K warmup then 3 intervals of 1.5K fast/1.0K slow, followed by ~1K cool down.

    Intervals were:

    Lot of foot issues after the first interval so pace suffered.

    • Karin F.
      Karin F.

      That first 1.5k was fast! What were your foot issues?

      over 5 years ago Like

    • Rob

      @karin - I get numbness in the toes and soreness in the arch. It's been a problem for a few months now. Had some therapy on it last night so we'll see how the hills go.

      over 5 years ago Like

    • Karin F.
      Karin F.

      Do you think your numbness in the toes could be linked to the shoes you are wearing? Do you have different pairs of shoes you could wear to compare the sensations? Also, balance training helps strengthening the feet, but you might benefit from some more specific foot-strengthening exercises. Numbness i

      over 5 years ago Like

  9. RUN
    tired 2 km

    Ain't gonna be a run day, so make it a fun day! Beach n' food n' stuff coming up!

    • Lori

      Beach sounds better ;)

      over 5 years ago Like

  10. RUN
    good Slow Solo BP day 20 km 04:00 19:18 pace

    first time ever doing Baden Powell solo from Grouse to DeepCove. Planned for 4 hours, got 4 hours. Nice and slow.

    • Lori

      Nice run!! Are you doing mostly trails?

      over 5 years ago Like1 person

    • Rob

      while the trails are in season I want to load up on them. That's my favorite running medium. :)

      over 5 years ago Like

    • Greg G.
      Greg G.

      Beauty miles bud

      over 5 years ago Like1 person

  11. RUN
    good Hill Repeats on Nanton 13.12 km 01:24 10:14 pace

    2.4K warmup, 3.6K cool down/commute home. 1.2K repeats on Nanton x 6. Pushed these repeats even though it was hot out. Figured I didn't want to be conservative so if I ran out of juice in a... read more

  12. RUN
    great HumpdayNooner 5 km

    This summer is awesome.

  13. RUN
    good Hot Intervals 9.5 km 00:54 09:08 pace

    1K w/u, 3x (1.5K hard/1.0K easy), 1K cool down. Was a good outing with my coworker. Quads were craving that shake-out.

  14. RUN
    good 5Peaks Cypress 14 km 01:47 12:19 pace

    Tough race, lots of uphill but some really fun downhill. Think I placed better than usual but we'll see what the official results say.

  15. RUN
    good 29th Ave Hill Repeats 9.76 km 00:57 09:21 pace

    Was actually liking the heat tonight.
    2.5K there, 500M hill, 5 repeats, 2.5K back
    repeats (minutes, min HR, max HR):
    5:27, 116, 149
    5:32, 126, 152
    5:20, 127, 155
    5:12, 130, 162
    5:14, 131, 163

    Goal... read more

    • Christian Z
      Christian Z

      Splits look really good... the heat will affect the heart rate, though... at least I think it would. in 10 degree weather you'd have no problem

      over 5 years ago Like1 person

    • Rob

      @christian once I get to the 10 repeats nights it's hard to get that HR down to 130 but at least it will be cooler by then. :P

      over 5 years ago Like