Turn your rut into a groove.

am--4 We tried a new run this morning and it ended up being quite the hill climb. Mia, Alli and I got a good pace going on the road back, and they both just kept digging as we got faster and faster. 

pm--7 My sis-in-law got hitched yesterday. It was an all day and all night extravaganza w/ two measly hour breaks in between all the functions. On top of all that, I went to a magnificent show the night before in Vegas--Ed Sharpe & the Magnetic Zeros (check them out if your life isn't good enough already)--and didn't make it home until the wee hours. On to today's run.

I hit a decent run w/ a tempo effort in the middle, working from ~7:40 down to ~7:00 minute pace. It felt exceptional, and I got a nice therapeutic sweat. 

am--6.75 Went up to the dirt mile to go through our 6 x 1000s. The times were right around 4:30 on each, although the last was 4:19. The girls ran very well. Nice start to a fairly intense week. 

pm--3 AC w/ a few kids. Not a great showing at either practice today. 

RHR--52

am--5 We upped the 30/30 to 1min./1min. I haven't been getting to bed when I should be and paid for it. A measly 5 reps for me.

RHR--56

am--4 Ran around the stadium at the school and did a Harts cool w/ the kids because of the time trial. It's fun to see the way kids meet a challenge. Striders after. 

pm--3.75 Ran on the tready while Zora watched Rattatudi. The other girls are at Mary Poppins.

RHR--57

am--9 A nice little warm-up and then some tempo miles on the River trail. We had a nice group, most of the varsity girls and Stoner. Each of the girls took .5 to lead the group. Most of the girls are able to hang in there pretty well for 2 miles before the group starts to separate a bit. They are working hard. Our tempo miles were 7:27, 7:21, and 7:12. All in all a nice run. 

pm--3 AC w/ a few kids. Lots of folks must be living it up before school starts. 

RHR--56

pm--5.5 Something easy in the afternoon of the first day back to work. 

RHR--56 This has been an interesting plateau the last few days. 

pm--3 Easy. Not much else to say. 

RHR--61 

pm--3 Weird day. I had a headache most of the day and then music time in the afternoon. In the evening, there was some heavy lifting followed by a short run. It was one of those days where anything is good. 

RHR--51 It's back down. 

am--11 Hit a truncated morning run w/ my old running buddy and then ran w/ the girls--we grouped nicely today, I must say--to Green Springs and finished w/ 4 x 200 on the track. 

RHR--51

am--5.5 Nice early morning run all by my lonesome. I need to do this more often. But, first, I need to change my circadian rhythm. 

RHR--52

pm--7.5 Hit Sunrise for some hill work--5 x 1 min. and 7 x 30 sec. I felt surprisingly good, considering that my legs felt dead from the beginning of the run. 

 RHR--49

pm--3 Kind of a weird week that ended on a low note. Nothing bad happened. I just didn't run as much as I would have liked to. I'm starting to understand biofeedback a bit more. This week, starting school and meets, brought a bit more stress, and it hits me in a noticeable way. I needed more sleep than I thought. That extra hour a few days this week made a difference. On another note, I hit 1,000 miles for the year today. It took me longer than it has in ~5 years. We'll see what the rest of the year brings. 

 RHR--59

am--7 Pizza Hut warm and cool, sandwiched around 6 x 1000 @ 4:35 average. The workout felt a bit different on the grass, but it will be a race maker as we get to the business end of the season.

pm--3 A run to Harts and some running around the stadium.

RHR--56

am--4 Truncated morning run. Nothing spectacular. 

pm--7 Hot run out in the fields, learning some Japanese and offending people right and left. 

RHR--57

am--5.5 1/1 workout w/ the varsity girls. I hit 14. Kinda mad at myself that I didn't push for 1 more. 

pm--4.5 Greensprings followed by striders, which ended early. My legs were totally dead this afternoon. After I was done running, I had a few bouts of cramping. Drank some Gatorade. 

RHR--NA

pm--7 Skipped the morning run today to see if I could get some pep back in the legs. This afternoon it was a bit cooler than the last few days. That was helpful. But I was still anxious about today's hill run. I felt decent on the way to the hill and pretty good on the 1st rep. The other 2 reps were ok, but I didn't have any extra in reserve. All in all, I'm pleased w/ the run. 

RHR--57

pm--4 Slept in again. The recovery is tougher the older I get. I think the rest paid off. The afternoon run--the pre-meet Sandbergs--was nice. I added a warm-up loop to make it 4. 

RHR--55

pm--7 Got out later because of the early morning bus ride. I did a bit of running at the meet but don't know how much. The kids ran hard. It's always fun to see them put themselves out there for the team. Anyway, I got a run in late tonight. It was a progressive run, starting at ~9:00 min. pace and finishing w/ ~7:00 min. pace. It felt good more than difficult. That's always nice.

RHR--55 Hopefully this comes back down next week.

am--4.5 Warm-up and cool w/ the girls around their 6-min. test. 1 warm-up loop w/ the wheel in between.

pm--4 Warm-up and cool w/ the other girls around their 6-min. test. Another loop w/ the wheel.

RHR--49

am--5.25 Nice morning run in the nearly non-existent rain.

pm--5.5 Good ol' Dog Pound tempo. It's been a long while since I've run this one. The girls grouped up nicely on the quicker section. Striders after.

RHR--52

am--7 DI/AC/DI Felt sort of peppy this morning, and, as Trevor pointed out, I was sweaty. For some reason we were few in numbers, especially the girls, but strong in personality. On another note, my heart rate is calming down again.

RHR--51

am--4 Truncated morning run. Nothing special.

pm--3.5 Sandbergs in the triple digits w/ some baling after.

RHR--53

pm--3 Ran the state course w/ the girls. For some of them, it was their first run up there. Pretty cool.

am--3.25 I'm not really sure how many miles I put in, but I ran for a good chunk of 3.5 hours, spectating at the AF Grass Relays. Kids did well. It was fun to watch.