Turn your rut into a groove.

pm--3.5 Warm-up and cool-down w/ the kids. 

pm--6 Nice run w/ Baggs and the kids. Hotter today. 

pm--6 while the kids were rocking the run-a-thon. 

am--20 Well that's done. Baggs and I ran from my house out to Kayenta and back. Just an easy pace. Good to get a long run in and to know that the heel can handle it. It's funny how a long run can salvage a mediocre week. 

am--10.25 Ran up into Ivins and down SC Parkway. Threw in 2 miles ~7:40 and 2 ~ 7:10. The quicker running brings back the heel pain a bit. 

pm--4 Ran from my parents in the 5fs. I've read contradictory things about shoes and PF. So I went w/ the minimalist bent this eve. The feet felt alright until I hit the roads that Santa Clara has decided to cover w/ road base but not seal. The legs were lively. 

am--4 Albertson's loop. Nice, steady pace on a beautiful morning. 

pm--6.5 After the meet, I went up to the Canyons and farted around in Dixie Downs then headed back home. Felt good other than the minor dull ache in the heel. Icing right now. Day 2 no soda. 

pm--7.5 Warm-up and Hospital run w/ Sierra, Meg, and Baggs. Not bad. Good to get it done. 

4 Nice run w/ a buddy from high school. He talks. I listen. The pace stays pretty steady.  Day 3 no soda.

pm--5.5 New run w/ the girls. The PF feels exacerbated. I might just have to give up the dream of double-digit days for the time being. Day 4 no soda.

pm--.75 Rumbled and stumbled for 3/4 of a mile at the Murray meet. The PF was devastating. 

pm--4 Went to the elementary school to train the kiddos for Swiss Days. My oldest ran 3 w/ out stopping. She's awesome. Got some KT tape and gave it a shot, but it ended up falling off. I'm not sure what to do. The PF is pretty sore. But more than that it's a mental let down. We'll see what happens. 

2 More about an hour later w/ a buddy. Icing w/ the frozen Coke bottle. 

am--3 Around Sugar House Park. The PF is settling down a little, especially when I warm up my calves w/ the stick before running. 

pm--4 Foot felt decent after the run this morning and Ihad an arch support waiting for me when I got home. So I strapped it on and headed out. The support helped me achieve a more natural gait, but the PF started to flare up a bit. I'm icing as I type. I'm thinking I'll have to keep the mileage rolled back if I want to continue to run through this. I'll continue to stick and stretch the calves and ice immediately after. Hope the support starts to help me tackle this.

pm--4 Easy miles up into Green Springs and back w/ the kids and Baggs. PF felt ok. 

pm--3 W/ ma buddy. Foot is feeling a little better. It still has an ache about it. But the insoles foe my everyday shoes seem to be helping. Day 15ish no soda. 1 day at a time.

pm--3 To Hot Nails and back w/ Sierra. Things seem to be gradually improving w/ the PF. (You can't see it, but my fingers are crossed.) 

It's official--Day 17 no soda. 

pm--5 W/ the kids down 2450 to the trail and back. Felt better than I've felt in a while. I may shoot for a double tomorrow and 8-10 on Sat. Day 18 no soda. 

am--12 Woke up and ran the first 8 of the upcoming Washington Half w/ Baggs then jogged to Swiss Days and had my 7-year-old daughter pace me to ~31:00 5K. She was awesome. She walked once to drink some water. Both of my older daughters won cowbells. It was fun although there was a little growl in my heart when I saw the front runners passing. Maybe, I still am a little competitive. So far so good w/ the PF today.

am--3 First real weekday morning run in quite a while. Felt decent. With my little roll back from the PF, I lost some fitness. So I'm going to try and spike the fitness a tiny bit this week. Also, I fell off the soda wagon this week, so here goes day 1 again. 

pm--5.25 A workout to quicken the legs a bit. 1 mile warm-up followed by 1 mile @ 10k pace w/ 5 min. recovery, .75 @ 2 seconds faster than 10k pace w/ 4 min. recovery, .5 @ 4 seconds faster than 10k pace, .25 @ 6 seconds faster than 10k pace. I adjusted the pace for what seems like my current fitness. Twas a hard workout. What seemed comfortably hard 3 weeks ago now seems downright hard. Hope the quicker pace doesn't irritate the PF. Icing as I type.

pm--3 Smooth run to test things out. Pretty sure Saturday's a no-go. I'll use this time as a chance to regroup.