Turn your rut into a groove.

pm--8 A nice little tempo run in a progressive fashion. Averaged 7:45.

am--6.5 Early morning run on the same route as Tuesday w/ a little extension and 10 x 100m strides. It was almost "warm" this morning.  

pm--5 Temple Quarry w/ the great ones. It's fun to get out w/ them. They really dig and work hard. 

pm--9.25 Go-to tready hill workout. 3 sets of 3x (200m @ 10% followed by 400m recovery @ 1.5 then 200m @ -2%) followed by 4 x 100m. The plyometric stylings of high knees on the incline really feel good. 

am--14 I ran from home out through Anasazi Trail (Tempi'po'op) and back home. There's a bit of climbing in this run, so, after yesterday's hill workout, the uphills were tough. This was a solo run, and, every once in a while on a solo run, I take the ipod. The Black Crowes buoyed me up. 

pm--8 Small workout: 3 x 1 mile @ 7:00min. pace w/ 800m recovery. I added an 800 @ the same pace on the end. This felt surprisingly good. 

am--6 Usual morning run w/ the usual morning crowd. 

pm--7 A little workout--4 x 800m in 3:26, followed by 400m recovery. Then hit a 400 in 1:40 and a 200m in :48. Nothing super fast but stretched the legs a bit. 

am--6 Usual morning run w/ 10 x 100m mixed in to things. 

pm--10 Did the Rim Trails w/ a little farting around mixed in somewhere there to make an even 10. I also did something I don't ever do--I went shirtless for a few. It was a nice afternoon. 

am--3 Helping w/ a 5k. Today, life just required more time than normal, and running got the squeeze. Normally, I would fret about this. The trade-off was worth it today. 

pm--8.75 A nice little run w/ a 45-min. tempo--~7:30 pace. 

am--5.25 A truncated version of the usual morning run after my running buddy failed to show. 

pm--10 Intervals: 6 x 1000m. The splits were 4:19, 4:16, 4:13, 4:10, 4:07, and 4:04. It felt good overall. It's been hard to get out running lately, but it always feels worth it when I'm done. 

am--6 Usual morning run w/ some unusual morning fog. Good times. 

pm--10 Went on a run w/ the great ones on the Zen Trail and then added a few on the racetrack after. The Gap/Loop area could be interesting to explore in the future. 

am--12 Started the day w/ the 5k for Taleah. I ran w/ Sadie and we finished in roughly 32 minutes. Not much after that, I went w/ Tom and others out to hit BR and Sidewinder. The weather, pace, and conversation were all exceptional. I might starting getting out for a weekend night run on the trails. We'll see if that starts tonight or not. 

am--9 I went for a run on the Heights w/ a 5k time trial in the middle. I hit 20:58 for the time trial, which felt pretty decent. The goal wasn't to go all out but to go under 22:00. 

pm--7 I hit the Rim trails w/ a buddy. At first, the left hamstring felt a bit dead. Things worked themselves out eventually. 

am--5.5 A slightly truncated morning run. There is no acute fatigue from yesterday just overall fatigue. 

pm--6.5 I ran a mix of paces, from 7:30 to 6:00, in random pick-ups. In the middle, there was a 6:19 mile. I was inspired by the great ones' time trial after school, and, also, the plan called for a 1500m time trial @ 6:05. I did slightly better than that with a 5:53 1500m. 

pm--6.5 I initially set out to do a bit of a workout, but, between the howling wind and the still-dead legs from yesterday, I just got out for a run. Won't say much more than that. 

pm--7.5 Some good miles, singing Weezer out loud. 

am--12.25 I ran over to the Zen Trail head to run w/ some folks who had organized a 10k. When I got there, I waited and no one showed, so I headed up the trail. On top, streamers started to appear on bushes and rocks. I followed them, and they led me into Mo's Valley. The trail and the view were great. At the bottom of Mo's Valley, I ran past some folks, and someone tracked me down and asked me if I was the winner. I told him I was in my eyes but probably not for the race. In the end, I was able to follow quite a bit of the trail those good folks were running. I was just a bit in front of them. From there I ran back home. 

The body feels beat, and the legs feel like mush. The couple quicker days must have really got to me. Anyway, the week turned out pretty well. 

am--6 Usually morning route w/ a little drizzle from the middle on out. 

pm--7 A truncated tready Michigan. Started w/ a warm-up and then hit 1,000, 800, and 600 @ 6:40 pace, each separated by an 800 @ 7:05 pace. Finished w/ a 400 that progressed to 6:00 pace and a cool-down. 

pm--10 Got out a little later and farted around the neighborhood, first up toward the Canyons and then down into Green Valley. The night was beautiful.