Turn your rut into a groove.

am--4.5 Dirt Mile loops, but I was the watch. I still got a few laps in messing around.

RHR--51

am--5 Grass loops w/ striders. I also got a few laps in at running camp w/ my daughter. It's smoking hot outside lately. 

RHR--53

am--5.5 The kids did a 30/30 grass workout. I jogged around with Paul, keeping time for them. They did great. A few kids really showed some tenacity today. 

RHR--54

am--5 Sidewinder w/ the bro-in-law. 

am--8 Met the kids @ Tonaquint park. Small group today, probably due to the holiday weekend and, possibly, to the fact that PV kids must think Foremaster is the western border of the Earth. Liz and I ran the Virgin River Trail loop and threw in some moderate sections. 

RHR--54

pm--4 Easy miles on the tready. What a cop out. 

RHR--51

am--5.5 Some nice 1000s on the dirt loop (4x). Times were 4:50, 5:02, 5:06, and 5:06. Just easing into it. Ran w/ some of the boys I don't usually get to run w/.

pm--3 Around the neighborhood after I measured out a little loop for my daughters to run to catch up on their miles.

 RHR--49.

am--4.5 Grass loops and kids club. My legs needed the easier day today. 

RHR--51

am--5.25 30/30 workout. I hit 18 today. The active recovery, working to half the distance is tough. I was able to get 2 hard efforts in per loop. Once that dropped off, I was done. Surprisingly, it was my legs that were done before my lungs.

RHR--53

am--5.5 Did some hill work in Hell Hole. 'Twas grand. The only caveat is that you have to climb the hill out after all the work is done. 

I didn't get out this afternoon. My wife is at girls camp, so I'm #1 dad this week. We went to Despicable Me 2. 

RHR--53

am--7.5 We ran from Vernon Worthen for practice and ran up the Iron Man course. Made it to the top of the hill before the turn-around. We are starting to have quite a pack of girls. It's glorious. 

RHR--57 I wonder what this means.

pm--5 Some nice miles listening to some juicy power pop. 

RHR--51

am--5.75 Nice run on the dirt mile. Our 1000s were pretty close to where they were supposed to be, and a nice group formed. I'm excited about what the girls will do this year.

 pm--3 Ran w/ Sadie around the block many times. See ran nearly 4 miles today. That's some nice work.

RHR--52

am--4.75 Usual Tuesday grass loops w/ striders after. I also ran a cool down lap w/ my daughters. 

RHR--53

am--6.5 Did a 30/30 workout on the road. Hit 21 this week. The rest of the week was less than stellar although I did do some capillary building on a unique Saturday morning hike. 

am--6.25 5 x 1000 all ~5:00. The girls grouped up really well, some of them really pushing to stay w/ the group. That makes a coach smile to see kids work so hard. 

pm--3 AC run w/ a small crew. It wasn't as hot as I was expecting. The breeze and the shade still felt good however.

RHR--52

am--5.5 30/30 workout today. Hit 18 w/ Megan and Mia. It was humid, and my shirt was soaked by the end. We cooled until everyone was done w/ their workouts. Kids club went well. It was the final race of the summer for them. The kids ran well. My daughters also improved. Proud of them. 

RHR--57 Uh oh. 

am--5.25 Some slogging miles. Not really much pep this morn. 

pm--3 In the Grapevine desert w/ the kids w/ construction of a nerd artillery afterwards. 

RHR--52

am--6.75 Hell Hole hills--4 x 1 min. and 4 x 30 sec. It was tough. But the girls ran w/ some real heart. Mia led every single one, and the others were sticking w/ her. 

RHR--53

am--7.25 Nice run through the fields w/ 2 miles of tempo. Our tempo turned out decent. Each girl led a quarter mile. It probably appeared random to them; I went alphabetical. The girls ran consistently and hung on as long as they could. Our tempo miles were 7:50ish and 7:30ish respectively.

pm--3 Easy run to work out some of the soreness in my legs. This is one of my biggest weeks in a while. Feels nice.

RHR--56

pm--6 Barrel Roll w/ Thomas in the afternoon. It was a bit cooler than normal. Even got a few drops of rain. It was a very enjoyable jaunt. 

RHR--56

am--6.75 Dirt mile k's, ranging from 4:30-4:55. The first was the fastest. We were working on feel for that one. Good group today. 

pm--4 Out and back on the main road into Pine Lake. 

am--9.25 A long run on the Great American Trail. It was a good run. I added a bit running Taylor in from the lake. 

pm--3 A run around Pine Lake w/ a short dip after. I mostly got my feet and hair wet. I'm not much of a swimmer. 

am--5 The annual long hill run. It was as terribly great as ever. The girls are looking strong. We picked it up on the way down. 

pm--3 A nice single-track run from the point. A nice drop down and a big climb up.