Turn your rut into a groove.

pm--11.75 It was the perfect day for running. Tom and I hit the Barrel Roll x 2. 1nce each way. It's a nice change to hit the hills from both sides. 

pm--6.75 Easy TM miles while watching Duke v. WV. 

am--6.75 An easy run that felt like crudola, maybe because I've eaten nothing but crudola this weekend. The breathing was difficult. 

pm--5.75 Treadmill miles due to the weather. In a way, I like the treadmill. It helps me keep an even pace and seems doable at more intense paces. Tonight, I did a warm-up and then 4 x 5 min. @ ~ 10k pace, for me around 6:40. Felt good. 

pm--7.5 Up to the Canyons and back around thru Santa Clara. Nice night despite the breeze. 

pm--6 Ran Paradise Rim and Turtle Wall w/ Tom and Josh?. Perfect weather out. 

am--18 My longest run since the single crossing of the GC in October. I hit the Barrel Roll 2x. 1x each direction. Counter clockwise 1st. Clockwise 2nd. ~1800 ft. of elevation gain. Total time--2:50:00.

am--6.25 Early morning Sunbrook loop w/ neighbor Greg. Felt a little labored.

pm--4.25 Short little workout on the treadmill. I warmed up for 15 minutes and then hit 6 x 2 min. @ 6:15 pace w/ 1 min. rest in between. I've got 1 more week on the fartlek cycle then I'll try it on the road.

pm--6.5 A nice, nearly-barefoot jaunt up Lava Flow and down Tuweap--my new favorite street--into Green Valley. Legs felt good until a little downhill at the end. 

pm--11 A run out on Barrel Roll w/ Sidewinder and little extension on the end. Chalk this up as running on tired legs. 

am--10.75 Struggled through a run out on the Anasazi Trail. The body just wasn't feeling it. I need to get a consistent week or 2 in in the near future. These unintentional 2-day tapers take me out of the groove. 

am--6 Out to the Dixie Downs park and back w/ neighbor Greg. Good run.

pm--6 Weekly fartlek run. 2 mile warm-up. 5 min. @ 7:40. 4 min. @ 7:15. 3 min. @ 6:45. 2 min. @ 6:15. 1 min. @ -6:00. 1 mile cool-down. Today was a good day.

pm--7.5 Recovery miles in the Clary wind. 

pm--5.25 I had all but talked myself out of a run today, but needed to wear test some new kicks--actually a slightly altered pair of the last I got--and felt a sense of responsibility. The run felt good, and I'm glad I went. I really want to get in a week w/ 6 days of running. Halfway there. 

pm--9.5 Earth Day, so I hit the rim trails w/ 2x loops on the top. The temps were cool--perfect--and the trails were appropriately dampened. No mud and no dust. And the animals were out--lots of rabbits and a screeching hawk. I felt good, and the pace dropped -9:00s. 

am--3.25 Short Albertson's loop w/ neighbor Greg at a moderate pace. 

pm--13.75 Track miles at the Relay for Life. I was able to chat w/ Scott H. and Aaron M. So it was fun. Of course hanging out w/ the fam is always great as well. 

am--3.5 Easy miles at Relay for Life. 

am--6.25 Sunbrook loop w/ neighbor Greg. Twas perfect out. 

pm--5.75 Sidewinder w/ half of Barrel Roll. Uber windy.