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Bob Empson

Bob Empson

Runner

What got you into running? And what keeps you doing it?
The two Fs: freedom and fitness! The two Fs and also, now, the excitement of races.

What is your typical training routine?
5 outings a week. Monday: rest; possibly strength work at the gym and/or a swim. Tuesday: easy/steady 5/6 miles; or self-made intervals. Wednesday: club run 6 - 8 miles steady. Thursday: longer run c8 miles, steady or half marathon pace. Friday: rest/gym/swim. Saturday: parkrun (running/volunteering). Sunday: long run (10 - 22 miles). Generally 25 - 40 miles per week (bit more nearing a marathon).

Do you run with a club or a group?
Fulham Running Club

Where's the strangest place you've run?
A trail in a forest on Vancouver Island. Trail not used much... kept on disappearing! Had to shout regularly to warn black bears and cougars of my imminent arrival.

What song, if any, is guaranteed to make you run faster?
I don't listen to music when running. I focus on the environment about me and/or on my performance.

Do you run for the fun of it? Or for the results?
Both

What is the best bit of advice you've had from another runner?
Don't over do it!

What simple advice would you give to a new or novice runner?
Take your time. Start short and comfortable/slow. Build gradually. Go out regularly. Find a friendly club.

What is your favourite piece of SOAR kit?
Race vest. Feather light! Lovely material.

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Meantime, keep running.

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