Long run 8.75 miles

Bob and Marcy: Ran along Alki beach with Sadie: 8.75 miles, time --> 1:13:22, 8:25 min/ mile pace. Perfect running weather, 62 degrees at start, 67 degrees at finish, slight cool breeze off of the water. No elevation change on the whole run -flat was a nice break after running the hills around the house . Saw the Seafair Pirates setting up at Alki. Sadie did awesome for so much time in the cart.

Running

Bob:Interval run: 400m (1:52, 7:37 mi/ mile), 800m (3:06, 6:12 min/mile) 800m (3:27, 6:43 min/ mile), 400m (1:36, 6:27 min/ mile). Ran in a new pair of Brooks Adrenalin (same model I have had for a year or so). I am not ready to commit to the lighter Brooks Axiom as my everyday shoe yet.

Marcy: Ran the short loop with add on (3.35 miles) after Sadie's breakfast.

Golf w/ Rich

Bob: Played w. Rich at Mill Creek. Pretty pleased, a bunch of decent drives, a couple pars, only lost a couple balls.

Run on 4th of July

Marcy & Bob: Run with Sadie through Salmon Creek Ravine trails. 3.5 miles, Sadie was hungry so we went home, but fun running in the morning before it got too hot or too much traffic out.

Golf w/ Sam

Bob: Played 9 holes at Lynnwood Municipal. Got a par and a bunch of bogies. already improvement over my golfing last year. This blog should really be titled "Bob's mediocre sports performances".

Run w Todd

Bob: Gym before work, 5 min cardio/ 20 min lifting (shoulders/ legs/ triceps/ abs)
Ran at lunch w/ Todd, 4 miles, 35:02 min, 8:45 min/ miles pace, worked on cadence again

Long run (9 miles)

Bob and Marcy: ran from Da Crawleys to Lincoln Park --> 9 miles, 1:28, 9:47 min/mile pace. Long uphill in the middle of the run (approx 5oo vf). Our longest run to date.