Turn your rut into a groove.

pm--5.5 A nice Fartlek run.  4 x 2 min. @ tempoish w/ equal recovery, sandwiched around 3 x 1 min. @ 10k pace w/ equal recovery. Felt good and loved every minute of it. RHR--57.

pm--5.75 Barrel Roll in reverse at a fairly leisurely pace. I find myself digging in just a bit up the hills and gliding down. RHR--60.

pm--6 A nice run up around the Canyons w/ my neighbor. It was decent. The pace of the last few days feels harder yet slower. What gives? As soon as I got home, a neighborhood pulled a pretty good Bazingha, pretending to be a challenged man who had just watched his cat get run over. Apparently, I was the nicest in the neighborhood. RHR--56.

pm--5.75 A nice progression run, starting in the mid-8s and ending in the low-7s. Felt decent. I followed up the run w/ some weights and kettlebell. RHR--60.

pm--5 Nice and easy run, listening to The Band and one of the best bass players of all-time--Rick Danko. RHR--60. My heart rate might be up because I'm starting to get a little cold. 

pm--9.5 I hit the trails after the rain let up--Rim Circuit & frontside of Barrel Roll. I had planned on going a few more miles, but the body--heart rate, illness, & temperature--told me to call it a day. Perhaps I shouldn't have run today. RHR--66.