Turn your rut into a groove.

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.