Turn your rut into a groove.

am--7.25 Did the Rim Trails w/ my sis-in-law. It was good to chat w/ her and get to know her. Nice to get out on the trails. 

 Here's to 2013. 50+ miles weekly. 250+ miles monthly. And really stick to a consistent routine, paricularly weekly repeats to gauge fitness and gain speed and strength. Perhaps mix in some weights and plyos more often. Oh and have a ton of fun. 

am--7 Back after a little voluntary hiatus. It is good to get my head on straight, and when Tom got a hold of me for a run in Mo's how could I say no? Andy ended up coming as well. We hit a nice loop w/ some bushwhacking and some quicker stuff mixed in. I actually came home in a great mood. It made me realize that running, in some way shape or form, is an integral part o me. Now to bump up the commitment again. I have 2 goal runs planned every week--mile repeats on the grass and a long run. Everything else, I'll fill in as I go. 

am--6 Usual morning run w/ a few pick-ups. Felt nice this morning. 

pm--4 Ran the warm-up and cool-down w/ the kids and added 2 warm-up loops.

am--6 Usual morning run w/ no hitches.

pm--6 Ran a 12-minute AT on the Foremaster loop. Ran w/ Liz just behind JP and Stoner. 

pm--4 Ran a few 800 loops then the warm and cool w/ the kids. Tuesday and Thursday were weird. With things piling up after work, I never got out. Note to self: run in the morning on days like that. 

am--14.5 This is my longest run in quite a while, and it turned out pretty decently. I ran from home to Chuckawalla to mix it up in the dirt w/ Thomas then headed back home. In the process, I found a new little connector trail. The legs and hips really bemoaned the length of the run by the end. That's due to be out of the habit. A run like this every weekend would be a great thing. 

am--6 Usual morning run in unusual morning weather. It was cold. In the teens, and there was a noticeable effect on the running. 

pm--3 Warm-up and cool-down w/ the kids. Chilly out. 

pm--6 Tried to get back into the mile repeat groove--4 x 7:24 w/ 400m recovery. Felt good. Did it on the tready due to time and temperature. 

am--6 Usual morning run w/out a hitch. 

pm--8 AT run down on the river trail. We tempoed for 18 minutes @ 7:1xs. Liz hung right w/ me just a bit behind Mia, Stoner, and JP. The other girls stuck right behind us. Good run to have done. 

pm--6 Nice, easy run to recoup the tight legs.

pm--5 Starbucks and striders. Found out I'm signed up for the half instead of the 5k tomorrow. It might end up a nice long run w/ a bit of a push. 

am--13 Met up w/ a few trail running buddies who were comped by Crew My Run. We really just set out to have a nice long run w/ some good chatter. I wasn't ready to race a half today. I had jumped my weekly mileage up a fair amount last week after a holiday lull, and was already near last week's mileage before the race. So we started out slow. 

The first few miles were probably in the 9s. We finally worked into a loose groove at the top of Brigham road and started to pick things up a bit. We carried our groovin' hill pace onto the trail and kept it steady until hippie Jason joined us. He had started around the time the 5k started, so he must have been really rolling to catch up. Over the last 2.5-3 miles, we started to pick things up. I have to imagine, no Garmin today, that the last few miles were in the low 7s. I finished w/ a decent push even though I was spent and ended up having a fun time. 

I hadn't honestly prepared myself in anyway to be racing a half right now, so tackling the unexpected and getting a long run in w/ some push was a success. I'll use this to spring into a good training cycle. Hope all the St. George boys killed it.

pm--5 Nice, easy miles to get the week going. Days off are hit-or-miss. This one was somewhere in between. 

am--3 Blah.

pm--5.5 Nice trail run on the Chuckwalla loop to the Paradise Overlook w/ the girls. It was the best run of the week so far. Surprise, surprise. 

pm--6.5 Usual morning run in the afternoon w/ a short extension. There was a light dizzle, but the temps were nice. 

am--4 Decent start to the week. Up Lava Flow and down Tuweap before the rain came. 

pm--4 Warm and cool w/ the kids around their repeats. I also ran some laps in between. 

pm--4 Nice miles. Let's get a run in everyday to build mileage for a few weeks. 

pm--8 Ran down on the River Trail to do a 24-minute AT run w/ the girls. Our group consistently hit 7:30 miles. For some in the group, it was an exercise in pacing. For others, it was an exercise in sticking with it. 

pm--5 Sidewinder on a beautiful afternoon after a busy morning. 

am--6 Usual morning run. It's good to start the week out right. 

pm--8 Nice miles w/ 4 x mile @ 7:19. Recovery was .25 mile between each repeat. 

am--4 Truncated morning run in anticipation of the tempo after school. 

pm--8 Headed out for our weekly River Trail tempo. Our goal was to hit 30 minutes. I made about half that when we stumbled across a damsel in distress. So I handed off the pace watch to Liz and ran back w/ JP. The weather was nearly perfect today.

pm--3 An easy 3 to keep it rolling this week. No missed days Monday-Saturday. 

pm--4 Ran around to deliver flyers for a 5k, followed by striders. Had a good chat w/ Stoner about life. 

am--5 On the lower Zen w/ Andy and my Insanity-crazed buddy from ID. It was good to be out on the trails. I need to get back to doing that more often. 

am--6 Usual morning route w/ weather from a few weeks ago. 

pm--8 I've decided that Tuesday will be my default mile repeat day. So I headed out to my secret spot--last week I just went w/ the tready--to get some good smooth running in. The loop is about a half mile on grass. My splits were 7:05, 7:14, 7:17, and 7:19 w/ 3 min. rest between. The first one was a tad bit fast and the last was dragging just a touch. I was wavering between 4 and 5 repeats but stuck to 4 because of the dragging factor and the jump-up-to-grass factor. Next week, I'll see if I can hit 5 in the 7:teens. Nice run. 

pm--6 Easy run up Greensprings in the perfect weather. The girls crawled through some pipe that I didn't have the guts to enter. 

pm--7 Zen Trail from the Tonaquint side w/ Andy. Fun stuff. 

pm--5 Trail miles on Prospector. I've never been out there. Pretty cool trail. 

am--9.5 Some good trail miles on Gooseberry. Took White out to the point and came back on South Rim. One thing I can say is the slick rock beats up the legs. 

am--5 Truncated morning run in the rain. 

pm--4.5 Dogpound w/ the girls. I was told that E stands for easy, and that was fine w/ me today. I did 2 laps on the track before we headed out.

pm--7.25 A nice flurry on the Rim Trails w/ Andy VL. These are my favorite trails. 

pm--4.75 Warmed up on the big loop, did the pre-meet Sandbergs run, and finished w/ striders. Had a nice chat w/ Danny G. 

am--9 Went to run Perk's Moe's Valley 10k for the 2nd year in a row and missed the time by an hour for the 2nd year in a row. Nonetheless, Andy and Tom and I had a good run on the course, and Andy and I extended for a few more after. It was a beautiful morning in a beautiful place w/ some wonderful peeps. 

am--6 Usual morning run in slightly frigid temps. 

pm--4 Greensprings at a decent pace, especially on the way down, w/ striders. 

pm--3 A late run to get in just a bit. This is a packed week, and running may suffer. 

pm--7.75 Zen w/ Andy. We added a nice little twist of a climb in the middle. There is some decent climbing in this run. Oh and the weather was fantastic. Hope we have a month or 2 of it. 

am--9 Barrel Roll w/ Sidewinder extension w/ Tom and Andy. Andy and I took the last half mile at a blistering pace. Beautiful day.

am--5 Truncated morning run w/ a growling stomach. 

pm--4 Did the warm and cool w/ the kids and ran all the recovery jogs between timing their repeats. 

pm--6 Moe's w/ Andy. Went up by the water tank instead of Zen. 

am--4.75 A nice loop from Little America in Flagstaff after attempting a run at Buffalo Park--too much residual, stiff snow. Ran along Route 66 and near NAU. I could live somewhere like this. 

am--4.75 Same as yesterday. Fun time in AZ. 

pm--6 Another Thursday w/ Andy in moe's. We stuck to the dirt road today. 

am--5 Moe's w/ Tom. Some sweet dude warned us off the trails due to a hundred-mile bike race. As if bikers weren't already the bane of a runner's existence on the road. Now it's moved to the trails. 

pm--6 Old Swiss Days route via Canyon View. It was nice and ponderous. Running and I have been on the rocks recently, but we decided to give it another go. We talked (flirted?) and even grazed fingertips. There was a spark of the old magic, so I decided to blog again. I was of a mind to just stop blogging in hopes that I would just run and enjoy it, but there's been a change in plans. This will be a good chance for me to start developing some values w/ this running thing.

pm--3 A nice little run at various inclines between 2 and 4%.

pm--6 Barrel Roll backwards w/ Andy. Twas beautiful out. 

am--Run w/ Jesse, he was down from ID, on the Sidewinder trail. On another note, the new trail that connects to Santa Clara Hill is officially marked--Suicidal Tendencies.

am--6 Usual morning run after an unusual break. 

pm--6 A nice bout of slight incline training. Warmed-up and then did 1.5 @ 2%, 3%, and, finally, 4%. Felt good.

am--4 Truncated morning run. Down to Dixie Drive and back courtesy of Country Lanes. Shorts and no beanie this morning. 

pm--5 Got out w/ the girls, plus Frida's back for a little vacation, on the Sandberg's loop. Followed that w/ 4 x 200 @ :37-38. Those were harder than I remember. Either that or all of the girls are getting faster. 

pm--7 Hit the lower Zen and some trails near the top of the loop w/ Andy. It was warm but pleasant out. Bikers were out in numbers. 

pm--4 Ran from my parents' to home after some good ol' fashioned Easter eggin'. Felt pretty good other than the gut bomb from green chile mayo. Did some gawking near the high school, looking at the stars and the silhouetted landscape about. It's like Bill Walton says, Utah is a beautiful place. 

am--7 Tom and I hit the Moe's loop w/ slight variation on the way back. It was a beautiful morning. Tom's already seen a few snakes this year out on the trails, so he was a bit less inclined to exploring tight trails. 

am--10 Ran the new trail on Santa Clara Hill--Suicidal Tendencies--w/ Andy. Great weather. Great views. Great fun. We finished the run w/ a quick mile on the gradual decline--6:08. Good start to the week. 

pm--4 Tready Tuesday. This is the best way for me to get in a run on what is quickly becoming the busiest day of the week. Once again, I did an incline session at 3-4%. 

am--4 Truncated morning run in the tweener temperatures. 

pm--4 Ran w/ the girls out to Telegraph church. I was draggin'. 

pm--7 Extended Zen w/ Andy. These Thursday runs are awfully nice. Today, however, I was really beat. 

pm--2 Weird distance for a run. I probably should have added a bit on my own. I met up w/ a workmate and we hit part of the Barrel Roll. 

pm--6.25 Anasazi to the Homestead w/ Tom and Fruity. Nice run. My legs felt better than they have in a few days. This was another week of everyday running, which I consider a success at this point. Another note, 4 days of the 6 were on the trails. Pretty heavenly week. 

am--4 Truncated morning run in the wind. I have a slight glitch inside the ankle. 

am--6 nice run this morning. I actually like the colder morning weather. 

pm--5 Run to the double churches in Green Springs and finished with striders. It was a fun run with the girls. 

pm--6.5 The full road loop near Zen w/ Andy. 

pm--6.5 Morning route w/ extension in the evening. It was a nice little run. 

pm--5 Sidewinder w/ Sabiosisimo. It was a good meditative run. 

pm--4 A progression run. It didn't get too fast--mid-7s. 

pm--4 Albertsons' loop in the chilly night. Gloves-and-beanie weather. 

pm--4 An incline run, some @ 2%, some @ 3%. I like to dig in with a small incline. 

pm--12 Ran some trails on Gooseberry to do a pre-race check on the course markings for the Zion 100. The slickrock is a beater, and it was chilly up there. Should be decent weather for the runners this year. 

am--9 Ran Guacamole--pretty cool trail--to clean up ribbons after the Zion 100. Started out as a pretty good run but ended up bogging down with the sheer bulk of ribbons. We had bags and bags and shirts full of the things by the time we were done. 

pm--5 Mild incline stuff on the tready--1.5 x 3 @ 2%, 3%, and 4%. 

pm--6.25 Loop through Green Valley at dusk. It's a nice time of year to be a runner. 

pm--4.75 Ran w/ the girls down to the river trail and back w/ some laps around the track before and after. 

am--6 Usual morning route. It was nice to get out. I wanted to start the week off right. 

pm--4 A mile around the track w/ Coach Dave and then Greensprings w/ a nice little group. It was toasty this afternoon--93 degrees. 

pm--4 A nice progressive run, ending in the low 7s. I need to put in some stouter work. That will endear running to this lazy soul. 

am--4 Truncated morning run w/ some decent convo. 

pm--3 Warm and cool w/ the kids sandwiched around their Kosmin test. 

pm--4 miles of not much to say. 

pm--5 Pushed the pace a little towards the end--3 sub-8 miles. 

pm--3 Just a short run. 

pm--7 A progressive run w/ an average ~8:00. 

pm--5 A run w/ some increasing incline at a leisurely pace. 

pm--5 Some good, steady miles before the LIA banquet. It was awesome--food, friends, and fun. Way more pasta salad than I expected. 

am--5.5 Chuckwalla to the overlook w/ Wellz. It was a nice run on the trails as the sun was peeking over the hills. 

pm--3 Down to Dixie Dr. and back after nearly a week off thanks to a slight back tweak. It felt good to get out again. I actually missed running.

am--4 Woke up and tested the back again. It is sorest in the morning, but the activity was good for it. I went all the way up and down Lava Flow. 

pm--5.5 I ran from home to my parents' w/ a little extension around Lava Cove. The back is feeling much better, and I have been tempting the fates w/ it. The evening was nice.

am--4.5 Nice little run around the neighborhood w/ my brother in law. I'm really liking the morning weather and the running right now. It's time for a runsurrection. Not a word, probably. 

pm--3 Had a nice slow burner down to Dixie Drive and back. The nights right now are perfect. 

am--6 Usual morning run. It was grand. I'm really liking this running thing. It is a lot easier without certain stressors. 

am--6.5 My sister's birthday. Bob Dylan's birthday. It's a great day to run. I got out after the sun was up and have to say that I enjoyed the warmth. Can't wait for summer practice to begin. 

am--6 Barrel Roll in reverse w/ Andy. I actually felt pretty good. I love the quad burn that happens w/ some decent incline. 

am--12.25 I've decided that I'll run upon waking this week. I got out a little after 7 today and went for a nice run on the usual morning route. When I got home, my buddy queried about a trail run. It's hard to pass up a chance to get out w/ him because the running and chatter are incomparable. So I quickly mowed the lawn and headed out again w/ about an hour between runs. Not sure how the body takes it all in--a long run or two shorter runs--but it actually felt good to beat up the legs a bit. 

pm--5.25 Slept in and didn't get out until later. The legs felt really flat, probably from yesterday's mileage, and the headwind for the first half of the run didn't help. Just kept trucking. I got some new kicks and gave them a whirl. Light and soft. Not sure how I feel about that yet. 

am--6.5 Extended Green Valley loop like last Friday, but today was way harder. I felt like I had just tempoed the whole thing when I finished. Maybe I should have backed off a bit the last 2 days. I chose not to because we are headed to the left coast to catch some baseball and other things. We'll be a game away from watching Kershaw. Bummer. 

am--4 First day of summer practice. 3s this week, but I added a bit after, running in w/ some kids. 

am--4.5 A few extra grass loops before the run to Maverick. Kids club after. The numbers are crazy big this year. 

am--4 A few grass loops and run out-and-back on Telegraph. We have a nice group of girls developing. I expect the group to grow. 

am--4.5 Lots of running on grass. I actually really love the loops. It was also good to chat w/ Kaelie and Taylor. 

am--4 Nice miles out on the Shinob Kibe trail and through the adjacent neighborhood w/ Kaelie and Nicole. The numbers dwindled at the end of the week w/ church things going on for many of the kids. Good first week of practice. 

am--6 Ran up around SCHS. I thought about maybe trying to bust out a 1600 on the track for funsies, but I need some physical and mental work before I try that in earnest. Decent run at the end of a decent week. Patient work for consistent growth. 

am--4.5 Nice start to the week. We hit up the tortoise road, nearly to the gate, w/ a large group much of the way. I would love to see the girls pack up. Maybe I need to just fall into the pack instead of dictating the pace. 

am--4.5 A few extra grass loops and then a run to Maverick and back. The girls are packing. It's wonderful. Kids club was awesome today. Magnificent numbers. 

am--4.5 We ran over to Sandberg's, up by Costco, and back along Telegraph. Grouped fairly nicely again until the cemetery incline. I was feeling it in the gut by then, not digestive stuff but fatigue in the abs from breathing. What can I say? I had to work to keep up w/ Liz. 

am--5.5 A few extra laps before practice. We ran barefoot on grass today, followed by striders. The kids are shaping up and, consequently, running easier and faster. They're nearly breaking me on easy runs. Man, I'm getting old and maintaining a decent lack of fitness. Guess I'll see if I can do anything about either. Summer practice has been great. 

am--5.25 I had a dentist appointment this morning, so no practice for me. I got out on my own and hit my truncated morning run. I felt pretty blah and tired. I did notice that a keep a moderate pace when I run on my own, for what it's worth. 

am--6.25 Old Swiss Days loop extended. I shadowed some dude for a mile or so--hope I didn't creep him out--then picked it up a bit. Probably hit a few miles sub-8, which feels pretty tough to me right now. I can feel my fitness coming back slowly but surely. Next week I'll shoot for another 10% increase. I also hope to turn Saturdays into long run day w/ double-digit runs. 

am--4 Ran around a bit to set up a 400-meter loop for a vVo2 test. 6 Minutes to run as far as possible. After we measured the total in meters for everybody. The test was on grass, so it added an element of strength. The kids pushed well for an early summer test. I did a solo effort after and hit 1452. You're only as good as you are in the present. 

am--4.5 Dirt mile loops @ an easy pace. Kids' club after. It went smoothly because our xc kids are so great. 

am--4.5 Lots of running barefoot on grass. 

am--7.5 We did the Parkway double loop today w/ a sturdier each time we went up the parkway. It felt good. The hill was a lung-buster at the eat of the sturdy pace each time. The girls did well. I added a small amount when I went back to find Ali. 

am--4.5 First day of summer, right? Nice little run on the path out in CC. We ended up making it up the mesa and nearly down to the park before the 2-mile turnaround. Good week w/ the team. 

am--10 SC mountain w/ Matt and George. My quads could definitely feel the climbing by the end. 

am--5 Nice morning for a run. We did a 15-minute VO2 test. I made it 3554 meters. Feel OK about that. Feel better about the fact that it's my little girl's bday. Happy birthday, little Z. 

am--6 Did some VO2 fartlekish stuff--30 on, 30 off. I thought 20 reps would be pretty decent, but we kept hitting our distances and feeling pretty good. We did 40. These workouts @ a faster, specific pace but not redlining are encouraging. They're hard, but the benefits are perceptible. 

am--4.5 Nice and easy grass miles. My legs needed that. 

am--7.25 Parkway loops again. We had a nice pack of girls on the first loop. The pick-up was nice until Stoner left everyone in the dust on the hill. But, oh well. We regrouped at the top and hit a second loop w/ the level 3 girls. They all pushed out of the comfort zone. Ali really hung in there today. It's pretty fun watching these girls run and enjoy it. 

am--4.25 A little shorter warm-up and a smaller group today. We ran Mustang Pass to the savanna and flipped it. Nice run, but it was already pretty hot. 

am--6.5 Nice, warm run out in Moe's w/ Tom. It was good to get out w/ him today. I'm a little tired overall from the week of slightly intense running. 

am--4.5 Dirt Mile loops, but I was the watch. I still got a few laps in messing around.

RHR--51

am--5 Grass loops w/ striders. I also got a few laps in at running camp w/ my daughter. It's smoking hot outside lately. 

RHR--53

am--5.5 The kids did a 30/30 grass workout. I jogged around with Paul, keeping time for them. They did great. A few kids really showed some tenacity today. 

RHR--54

am--5 Sidewinder w/ the bro-in-law. 

am--8 Met the kids @ Tonaquint park. Small group today, probably due to the holiday weekend and, possibly, to the fact that PV kids must think Foremaster is the western border of the Earth. Liz and I ran the Virgin River Trail loop and threw in some moderate sections. 

RHR--54

pm--4 Easy miles on the tready. What a cop out. 

RHR--51

am--5.5 Some nice 1000s on the dirt loop (4x). Times were 4:50, 5:02, 5:06, and 5:06. Just easing into it. Ran w/ some of the boys I don't usually get to run w/.

pm--3 Around the neighborhood after I measured out a little loop for my daughters to run to catch up on their miles.

 RHR--49.

am--4.5 Grass loops and kids club. My legs needed the easier day today. 

RHR--51

am--5.25 30/30 workout. I hit 18 today. The active recovery, working to half the distance is tough. I was able to get 2 hard efforts in per loop. Once that dropped off, I was done. Surprisingly, it was my legs that were done before my lungs.

RHR--53

am--5.5 Did some hill work in Hell Hole. 'Twas grand. The only caveat is that you have to climb the hill out after all the work is done. 

I didn't get out this afternoon. My wife is at girls camp, so I'm #1 dad this week. We went to Despicable Me 2. 

RHR--53

am--7.5 We ran from Vernon Worthen for practice and ran up the Iron Man course. Made it to the top of the hill before the turn-around. We are starting to have quite a pack of girls. It's glorious. 

RHR--57 I wonder what this means.

pm--5 Some nice miles listening to some juicy power pop. 

RHR--51

am--5.75 Nice run on the dirt mile. Our 1000s were pretty close to where they were supposed to be, and a nice group formed. I'm excited about what the girls will do this year.

 pm--3 Ran w/ Sadie around the block many times. See ran nearly 4 miles today. That's some nice work.

RHR--52

am--4.75 Usual Tuesday grass loops w/ striders after. I also ran a cool down lap w/ my daughters. 

RHR--53

am--6.5 Did a 30/30 workout on the road. Hit 21 this week. The rest of the week was less than stellar although I did do some capillary building on a unique Saturday morning hike. 

am--6.25 5 x 1000 all ~5:00. The girls grouped up really well, some of them really pushing to stay w/ the group. That makes a coach smile to see kids work so hard. 

pm--3 AC run w/ a small crew. It wasn't as hot as I was expecting. The breeze and the shade still felt good however.

RHR--52

am--5.5 30/30 workout today. Hit 18 w/ Megan and Mia. It was humid, and my shirt was soaked by the end. We cooled until everyone was done w/ their workouts. Kids club went well. It was the final race of the summer for them. The kids ran well. My daughters also improved. Proud of them. 

RHR--57 Uh oh. 

am--5.25 Some slogging miles. Not really much pep this morn. 

pm--3 In the Grapevine desert w/ the kids w/ construction of a nerd artillery afterwards. 

RHR--52

am--6.75 Hell Hole hills--4 x 1 min. and 4 x 30 sec. It was tough. But the girls ran w/ some real heart. Mia led every single one, and the others were sticking w/ her. 

RHR--53

am--7.25 Nice run through the fields w/ 2 miles of tempo. Our tempo turned out decent. Each girl led a quarter mile. It probably appeared random to them; I went alphabetical. The girls ran consistently and hung on as long as they could. Our tempo miles were 7:50ish and 7:30ish respectively.

pm--3 Easy run to work out some of the soreness in my legs. This is one of my biggest weeks in a while. Feels nice.

RHR--56

pm--6 Barrel Roll w/ Thomas in the afternoon. It was a bit cooler than normal. Even got a few drops of rain. It was a very enjoyable jaunt. 

RHR--56

am--6.75 Dirt mile k's, ranging from 4:30-4:55. The first was the fastest. We were working on feel for that one. Good group today. 

pm--4 Out and back on the main road into Pine Lake. 

am--9.25 A long run on the Great American Trail. It was a good run. I added a bit running Taylor in from the lake. 

pm--3 A run around Pine Lake w/ a short dip after. I mostly got my feet and hair wet. I'm not much of a swimmer. 

am--5 The annual long hill run. It was as terribly great as ever. The girls are looking strong. We picked it up on the way down. 

pm--3 A nice single-track run from the point. A nice drop down and a big climb up. 

am--4 We tried a new run this morning and it ended up being quite the hill climb. Mia, Alli and I got a good pace going on the road back, and they both just kept digging as we got faster and faster. 

pm--7 My sis-in-law got hitched yesterday. It was an all day and all night extravaganza w/ two measly hour breaks in between all the functions. On top of all that, I went to a magnificent show the night before in Vegas--Ed Sharpe & the Magnetic Zeros (check them out if your life isn't good enough already)--and didn't make it home until the wee hours. On to today's run.

I hit a decent run w/ a tempo effort in the middle, working from ~7:40 down to ~7:00 minute pace. It felt exceptional, and I got a nice therapeutic sweat. 

am--6.75 Went up to the dirt mile to go through our 6 x 1000s. The times were right around 4:30 on each, although the last was 4:19. The girls ran very well. Nice start to a fairly intense week. 

pm--3 AC w/ a few kids. Not a great showing at either practice today. 

RHR--52

am--5 We upped the 30/30 to 1min./1min. I haven't been getting to bed when I should be and paid for it. A measly 5 reps for me.

RHR--56

am--4 Ran around the stadium at the school and did a Harts cool w/ the kids because of the time trial. It's fun to see the way kids meet a challenge. Striders after. 

pm--3.75 Ran on the tready while Zora watched Rattatudi. The other girls are at Mary Poppins.

RHR--57

am--9 A nice little warm-up and then some tempo miles on the River trail. We had a nice group, most of the varsity girls and Stoner. Each of the girls took .5 to lead the group. Most of the girls are able to hang in there pretty well for 2 miles before the group starts to separate a bit. They are working hard. Our tempo miles were 7:27, 7:21, and 7:12. All in all a nice run. 

pm--3 AC w/ a few kids. Lots of folks must be living it up before school starts. 

RHR--56

pm--5.5 Something easy in the afternoon of the first day back to work. 

RHR--56 This has been an interesting plateau the last few days. 

pm--3 Easy. Not much else to say. 

RHR--61 

pm--3 Weird day. I had a headache most of the day and then music time in the afternoon. In the evening, there was some heavy lifting followed by a short run. It was one of those days where anything is good. 

RHR--51 It's back down. 

am--11 Hit a truncated morning run w/ my old running buddy and then ran w/ the girls--we grouped nicely today, I must say--to Green Springs and finished w/ 4 x 200 on the track. 

RHR--51

am--5.5 Nice early morning run all by my lonesome. I need to do this more often. But, first, I need to change my circadian rhythm. 

RHR--52

pm--7.5 Hit Sunrise for some hill work--5 x 1 min. and 7 x 30 sec. I felt surprisingly good, considering that my legs felt dead from the beginning of the run. 

 RHR--49

pm--3 Kind of a weird week that ended on a low note. Nothing bad happened. I just didn't run as much as I would have liked to. I'm starting to understand biofeedback a bit more. This week, starting school and meets, brought a bit more stress, and it hits me in a noticeable way. I needed more sleep than I thought. That extra hour a few days this week made a difference. On another note, I hit 1,000 miles for the year today. It took me longer than it has in ~5 years. We'll see what the rest of the year brings. 

 RHR--59

am--7 Pizza Hut warm and cool, sandwiched around 6 x 1000 @ 4:35 average. The workout felt a bit different on the grass, but it will be a race maker as we get to the business end of the season.

pm--3 A run to Harts and some running around the stadium.

RHR--56

am--4 Truncated morning run. Nothing spectacular. 

pm--7 Hot run out in the fields, learning some Japanese and offending people right and left. 

RHR--57

am--5.5 1/1 workout w/ the varsity girls. I hit 14. Kinda mad at myself that I didn't push for 1 more. 

pm--4.5 Greensprings followed by striders, which ended early. My legs were totally dead this afternoon. After I was done running, I had a few bouts of cramping. Drank some Gatorade. 

RHR--NA

pm--7 Skipped the morning run today to see if I could get some pep back in the legs. This afternoon it was a bit cooler than the last few days. That was helpful. But I was still anxious about today's hill run. I felt decent on the way to the hill and pretty good on the 1st rep. The other 2 reps were ok, but I didn't have any extra in reserve. All in all, I'm pleased w/ the run. 

RHR--57

pm--4 Slept in again. The recovery is tougher the older I get. I think the rest paid off. The afternoon run--the pre-meet Sandbergs--was nice. I added a warm-up loop to make it 4. 

RHR--55

pm--7 Got out later because of the early morning bus ride. I did a bit of running at the meet but don't know how much. The kids ran hard. It's always fun to see them put themselves out there for the team. Anyway, I got a run in late tonight. It was a progressive run, starting at ~9:00 min. pace and finishing w/ ~7:00 min. pace. It felt good more than difficult. That's always nice.

RHR--55 Hopefully this comes back down next week.

am--4.5 Warm-up and cool w/ the girls around their 6-min. test. 1 warm-up loop w/ the wheel in between.

pm--4 Warm-up and cool w/ the other girls around their 6-min. test. Another loop w/ the wheel.

RHR--49

am--5.25 Nice morning run in the nearly non-existent rain.

pm--5.5 Good ol' Dog Pound tempo. It's been a long while since I've run this one. The girls grouped up nicely on the quicker section. Striders after.

RHR--52

am--7 DI/AC/DI Felt sort of peppy this morning, and, as Trevor pointed out, I was sweaty. For some reason we were few in numbers, especially the girls, but strong in personality. On another note, my heart rate is calming down again.

RHR--51

am--4 Truncated morning run. Nothing special.

pm--3.5 Sandbergs in the triple digits w/ some baling after.

RHR--53

pm--3 Ran the state course w/ the girls. For some of them, it was their first run up there. Pretty cool.

am--3.25 I'm not really sure how many miles I put in, but I ran for a good chunk of 3.5 hours, spectating at the AF Grass Relays. Kids did well. It was fun to watch.

am--3.5 I planned on running at least twice this much but ran into an issue. After our half mile warm-up, I got a little light headed and woke up a few seconds later, wondering where I was and what I was doing. I passed out. That freaked me out a bit, so I didn't jump into the workout w/ the girls. Well, that happened. After we had our carwash. Seems like we had plenty of cars. It was a success. My sunburn agrees.

am--4 Nice Starbucks run w/ the girls. Pretty decent pace.

pm--4.5 A nice, easy run to round out the day. I love this weather and hope it lasts a bit longer to make our transition to Autumn a smooth one. Dog days begone.

RHR--49 I guess the rest yesterday did me good.

am--4.5 Truncated morning run w/ an extension. Paradox run.

pm--4 Some miles while the kids were doing there 1/1 workout. It was a blazer today.

RHR--53

am--6.5 Harts warm-up, some miles on grass, and a DI cool-down. Decent morning. I felt good and sweated buckets.

RHR--50

amam--3 Did some warm-up loops during the run-a-thon in the wee hours. Spent the rest of the day trying to catch up on sleep.

pm--7.5 Moe's via Zen. After a bummer week last week, I got out on the trails for a decent start to this week. It was cool and rainy, and the convo w/ Tom was fantabulous. I needed a run like this. Here's to a recharge.

RHR--50

pm--5 Nice run w/ the kids during the 1/1 workout. I started w/ Mia but dropped off of her after 7 to encourage others. I ended up jumping in w/ Liz a time or 2 and Mia a few more times. The kids are working very hard. Good things are coming.

RHR--49

am--3 Warm-up and cool-down w/ the girls for their Michigan workout. I added a bit (DI) to the cool-down. The girls ran very well today.

pm--3.5 More running around during the afternoon Michigan. The kids ran well this afternoon. Striders after.

pm--4.5 Nice pre-meet run to Sandbergs followed by 4 x 200 (~:36).

pm--4.5 Ran again after dinner. Felt decent, but I'm tired for some reason.

am/pm--3 Miles at the State course. There was a nice drizzle, making the temperature nearly perfect. I could run on grass a lot more and probably should.

RHR--57

am--4 Ran the warm and cool w/ the girls for their workout. Added a bit on the cool down. The girls rocked their workout this morning. They are really improving.

pm--3.5 Warm and cool w/ the rest of the girls. They did great as well.

RHR--57

am--6 Ran a truncated morning run w/ the running buddy then extended a couple miles myself.

pm--5 Telegraph church run w/ a group of girls that was half the size at the turn around. Striders after.

am--7.5 Harts, Starbucks, and DI. What a fine morning for a run. I thought I would get a few more miles in this morning since I won't be getting much in later due to the time trial.

RHR--55

am--6 Back to the old morning run w/ what Baggs would call autumnal temps. Good way to start the day.

pm--4.5 Sandbergs w/ 4x 200 after.

RHR--52

pm--5 Did some running to set up the 3/3 course, warm-uped w/ the kids, ran during the workout, acting as time keeper, and finally took down the cones and cooled down. The kids are running great right now.

RHR--52

am--10.75 I had a no-excuse opportunity for a nice double-digit run this morning, so I took it. Ran an old favorite, the reverse Clary loop, coming in at just over 8-min. pace. This run felt great. It was a nice way to kick off a the fall season. 

RHR--I stopped counting when it went above 60. 

am--5 AC/DI Nice run on an almost chilly morning.

RHR--46

am--6 Truncated morning run w/ a short extension. The pace was moderate from the get-go, and I struggled to get in the groove.

RHR--52

am--7 DI/AC/DI A nice run this morning. The temperature jumped backed up a bit, which was actually nice in the darkness of the morn. Smaller showing of girls today.

pm--4 Slow, easy run to the church on Telegraph.

RHR--50

pm--4 Green Springs w/ 4 x 200 after. The 200s were hard and my legs were jello by the end.

RHR--54

am--6 The usual morning run, solo. It was cool this morning, bordering on long-sleeve-running-shirt weather.

RHR--57

am--5 The girls did a workout w/ some k's. I jumped in for most of it and added DI to the cool-down.

pm--3.5 Hot Nails w/ a bit of running around the track w/ Nicole.

RHR--52

am--6 Normal Tuesday run. Up Lava Flow and down Tuweap w/ an extension to the round-a-bout.

RHR--55

am--5 Warm-up w/ the girls before their Michigan. I jumped in for a mile twice w/ Chancie during her 1.5 sections. After I hit the DI loop.

pm--3.5 A mutation of the DI/AC run w/ a warm-up loop after.

RHR--53

am--5 Truncated morning run. Then, not because of the run, I was late to a faculty meeting.

pm--4 Pre-race Sandbergs w/ 4 x 200. The 200s were hard, but it felt good to push. I love slamming the last 100 of each of those.

RHR--53

pm--6 Barrel Roll backwards. It was a beautiful day for a trail run. On a biological note, the mushrooms were out.

RHR--57

pm--6 Barrel Roll in the traditional manner today w/ Tom.

am--5 a few good miles on both sides of the girls' workout. I picked it up a bit on the back end, and it felt great.

pm--3 Easy miles on the tready to test the tweaked back. Felt better as I went.

RHR--48

am--6 Truncated morning run @ a stout pace w/ an extension. Most of the run was mid-7s pace. That ought to make me better.

pm--4 Pre-race Sandbergs w/ 4 x 200. Hit the last one in :34. Back feels way better today. 

RHR--50

am--6 Pizza Hut/AC/DI I really like a bit of solo running, some company, and then more solo running. And the weather is nearly perfect this time of year.

RHR--52

pm--5.5 Greensprings club house followed by 4 x 400 (1:24, 1:21, 1:20, 1:19) w/ equal recovery. 400s are hard.

RHR--55

am--4.5 Nice warm-up and 1.5-mile tempo w/ the girls. (They are packing up so nicely lately.) Then hit an extended DI cool-down. It was funny to see the steam come off of kids as they did track work. 

pm--3 Hot Nails w/ the girls, acting goofy.

RHR--48

am--10 Nice longish run. I didn't set an alarm. Just got up when the body said it was time and headed out for a run. I wanted to get some steady state/tinman (7:01-7:35) miles into the run. I decided to throw in some 10-minute sections--3 to be exact. I wasn't too concerned about a strict recovery in between. I just wanted to get some stouter running today. Overall the run turned out great. Average pace--7:44. It seemed that my legs wanted to keep close to the faster pace even during the off sections. Nice confidence run.

RHR--57

pm--5 Lutheran Loop followed by 4 x 200. I only timed the last 2--:36 and :35. I threw in an extra warm-up loop to get to 5. Region's tomorrow, and I'm excited to see how the kids race.

RHR--51

am--6 Usual Tuesday morning run in slightly colder weather @ a more sensible pace.

pm--3 Went over to help w/ the region course, but, lo and behold, Supah Dave already had it in pristine shape. I couldn't coach w/ a better guy. Region went very well. (Much thanks to the parents and everybody that helped.) The kids ran hard and placed well, and many kids run very encouraging races. My cheeks hurt from smiling; I'm so proud of the kids. FOR THE APPENDIX.

RHR--51

pm--7 School was stupid busy for me today, so I didn't end up running with the awesome kids. To top it off, my wife had Young Womens. I opted for the tready & hit some decent steady state miles--15 min. @ 7:30, 5 min. @ 7:20, & 5 min. @ 7:13.

RHR--52

am--7 Nice run this morning. DI warm, some running w/ the kiddos, and Lutheran cool. MIght get out for a few later, might not.

RHR--51

pm--5 The break went from a hopeful running extravaganza @ altitude to 2.5 days full of children--mine and my sister's--and dad w/ no room for much more than survival. Opening weekend of the dear hunt.

pm--5 Harts warm and cool w/ the kids. I added a bit to make 5.

RHR--50

am--7 Normal Tuesday morning run w/ an extended extension.

pm--4 Around the mall in sandy w/ some striders.

RHR--47

am--7 ran a couple times around the South Towne mall w/ a few grass loops on the first trip.

pm--7 Had a meeting after work, so I didn't run until later in the evening. I ended up running 30 minutes in the steady-state range (~ 4 miles). It feels good to get a chunk or 2 or 3 of those mid-7s miles every week. I hope it will pay off. On a less happy note, I think I'm getting sick.

RHR--48

am--5.25 A nice, early morning run @ a good pace.

pm--2 A couple miles on a scavenger hunt. I hope we won.

RHR--56

am--10.25 Santa Clara Mountain w/ Thomas. It was a very nice day w/ a very nice run. I am feeling sicker though.

RHR--57

am--3 Truncated morning run to Dixie Dr., trying to flush out the crud.

pm--5 Nice run up into Green Springs. The best part of the run was that I gave the girls an option between 4 and 5 miles. They wanted 5.

RHR--51

am--4 A nice warm-up and cool w/ the girls, sandwiched around the Michigan. I also got a mile in w/ Chancie and then a mile w/ mile during their workout.

pm--3 more while the others were running their workout.

RHR--54

am--5 Nice morning run in the first cold morning of Autumn.

pm--3 Ice-cream run w/ costumes. I was a soccer player.

RHR--58

am--7 A nice run @ elevation, ~6,500ft in Pine Valley, w/ a few mid-to-low 7s mixed in.

am--6 nice morning run w/ the kiddos and some extra added on. It wasn't as cold as was advertised.

pm--3 Warm and cool w/ the girls before & after their 1000s. Little chilly out.

RHR--47

pm--5 DI x 2 w/ some warm-up loops while some girls did some running for a science fair project.

RHR--55

am--5.5 In the chill. Harts, PH, recovery laps w/ the girls, who did well on their 400s, and DI.

RHR--55

pm--8.5 I had a meeting in the afternoon that was over about 2:00, so I headed back to the school and got a few miles in before practice. Then ran into GS w/ the girls and finished w/ striders. It felt good to stretch out the legs on the striders.

RHR--50

pm--3 Some miles in AF before dindin.

am--5 Warm-up w/ the girls, a bit more on my own, and then some spectating mileage. It was fun watching the kids. Most of them ran well. And the girls were packing again. Probably the best AF pre-foot we've ever had.