Turn your rut into a groove.

am--4 Harts/Bank. Nice morning, and I got to chat w/ some girls about their races on Saturday. It's fun to pick their brains. RHR--50.

pm--7.25 Telegraph w/ 2x hills, up and down push, and 10-min. tempo. Nice group w/ a little push from some underclassmen. 

am--3.75 Harts(2x)/Mini-Costco Loop. Good running this morning. RHR--50. 

pm--3.5 Warm and cool, sanwiched around the dream mile. We had some cool things happen today that tell me our training has really paid dividends. But that only comes when kids are willing to work hard and work for each other. Also got to run w/ Jos. That's always a treat. 

I finished In Search of the Old Ones: Exploring the Anasazi World of the Southwest by David Roberts. The topic is fascinating and fairly localized, and Roberts' style is engaging. It was a real treat to read this on the bus as we travelled through Northern and Central Arizona over the weekend. Fortunately, we were able to stop by Montezuma Castle on the trip. 

am--5.75 Barrel Roll in the traditional manner w/ Adam. Decent chat about plant-based living. RHR--50.

pm--5.75 Out-and-back to the Canyons. With a little downhill on the way back, I picked up the pace a bit. It felt good. Ran in some Hoka Cliftons tonight. I actually like the cushion, and they still encourage some get-up-and-go. 

am—7 Rim Circuit w/ Tom. Beautiful day w/ some intriguing chatter about mnemonics and native canting/dancing rituals. Happy Thanksgiving. RHR—51.

pm--8.5 Kidney Loop w/ Lava Cove extension w/ 4x 4-min. intervals at 6:00-6:15 pace w/ equal recovery. This was on the road, so there was some up and down during the intervals. By the time I hit the fourth, my legs were loving the turnover. RHR--57. 

am--5 Easy, easy running w/ 5:00 on the erg after. The legs are still feeling yesterday's solid effort. I'm in a Dire Straits mood. Go figure. RHR--47.