Turn your rut into a groove.

pm--3 I'm not sure how to do a hiking-to-running miles conversion, so I just divided by 3. We started on a family hike at the Gardner's Peak Trail head. Pretty quickly, my 11-year-old nephew and I had lost everyone else. We went for a bit on the Canal Trail then doubled back to find the Gardner's Peak trail. My nephew found it. We headed up and up and up. He was a real trooper. Overall, we hiked for 3 straight hours, roughly 9 miles, with some running thrown in here and there on the flats and some of the less technical descents.

am--6 PH/Sunrise Tires/Harts. Decent run this morning @ anything but swag pace. Everybody seemed to be feeling peppy. My quads are a little tender from yesterday's incline, but the calf is feeling quite a bit better. 

pm--4 Some more miles marking the course for the meet, vetting the marking job, and taking down after. It was a hot meet, but our kids ran well. 

pm--5.5 Sandy Hills. I hit 4 of the 5. Weak sauce. It was a scorcher, but the girls kept digging and working hard. They are super tough. RHR--53.

am--6.5 DI/AC/Harts. I won't be able to run w/ the kiddos this afternoon, due to a meeting, so I put in a bit extra. That being said, I would like to get in a few miles when I get home. The weather was good this morning, not cool but not hot. RHR--53.

pm--3 A nice, little run after a tasty dinner of Southwestern meatloaf. 

pm--5.25 Roundabout run to Sandberg's and had to add a warm-up loop to finish 40 minutes. Followed that w/ 4 x 200. I was struggling at the end. RHR--52.

pm--3.75 After a long successful day in the sun and before an evening with friends, I jumped on the tready for a few miles. 

pm--3 Did some running around while the girls did 800s. RHR--49.

am--7 DI/AC+/Harts. It was an interesting morning of sprinkles, blinding sheets of rain, and hanging moisture in the air. May we get a tad bit more rain. RHR--50.

pm--5.25 After a lighting delay, we got out and ran on Mall Dr. down to the freeway entrance and back, cutting through by DI. 

pm--5.25 Time Trial for the kids. I got some decent mileage in setting up the course, vetting it, and taking down. The kids ran really well. I'm so proud of the team. RHR--52.

am--5.5 AC+/DI. The girls showed up a little early, so I didn't get my pre-run run in before we headed out. I did add a bit at the end though. It's all good. RHR--54.

pm--4 Got out w/ my neighbor who is training for the marathon. Felt like I needed to since I skipped the run after school and all the hubbub that that was. Felt decent tonight. Off to Herriman manyan. 

pm--3.5 Fartlek workout (4,3,2,1 min.) at the state course before the Herriman meet. It was a fun day. Both teams took 2nd on a tough course at competitive meet.

pm--4.5 Trail run w/ Thomas out near the new airpot on the ridge. It was a nice, but heavy, run. Good to connect again. 

pm--4 Same set-up for Mondays--800s w/ a couple 400s. I usually time the girls and run around a bit while they run. Today, I jumped in on about half of them. It felt decent. RHR--48. 

am--6 Harts/AC+/Pizza. Decent run this morning. It wasn't quite as cool as I would have hoped, but it makes sense since today is supposed to be a scorcher. Weird summer so far. RHR--49.

pm--3 Bloomington Hills North Park, setting up the course for a meet. 

pm--5.5 A nice run out on Telegraph past the church and back followed by striders. RHR--53.

am--6.5 DI/AC+/Pizza. Nice run this morning. The legs are a bit tired, and I was SWEATY. It was fun though to run and chat w/ folks. RHR--51.

pm--4.5 Green Springs w/ the kiddos. It was still toasty out. 

pm--5.75 Nice run along Main Street in PV onto the River Trail w/ the girls. They'll have a ton of fun at team night. RHR--57.

am--6.75 Nice run at PV w/ the girls. We went on the back road to Diamond Valley for a bit and back into town. It was beautiful. The girls had a ton of fun. Good team bonding experience. 

pm--6 After being inspired by the kiddos and their Michigan workout, I decided to strap on the Streak XC and hop on the tready for my own Michigan. I'm not sure on the splits but ended up w/ 29:07. It's not quite comparable to what a few of the girls threw down, what w/ the terrain and the heat, but felt pretty good for an old guy. I had the tready set at 1.5% grade. The first 800 was ~6:50. The first 1.5 was ~6:55. The second 800 was ~6:40, and the second 1.5 was ~6:50. The fast 400 was ~6:20. I took the 5k sections a bit slow but was strong on the 10k sections. It felt good overall. The calves are tizight. RHR--53.

am--5 First day of Autumn. AC+/Harts. The run was decently peppy. My legs are still a bit tight but feel pretty good. RHR--49.

pm--6.5 A run out on Telegraph and back to the school via DI. We had a decent fast finish from the Running Center. Screwed up and cut it a few minutes short. 

pm--7 A nice run w/ the neighbor. My legs are still a bit tight from Monday, but things flushed out after I got into the run. RHR--54.

am--5.5 Pizza/AC+/Pizza. Nice run on a nearly Fallesque morning. It will come. It will come. RHR--57.

pm--3 Traditional pre-race Sandberg's run. Nothing spectacular, but I was lagging. 

am--10.25 Got to sleep in a tad because of the meet today, so I decided to put in a longer run for this old guy. Headed up into Ivins and back into Santa Clara via Lava Ridge. A run that is 20-30 minutes longer than what you normally do is difficult. I know that a good 10-miler 2x a week would do a lot for me as a person and as a runner. Perhaps I can figure that out. RHR--57.

am--3.75 Raining in the run at the Wahsatch Invite. The team did well. The trip was fun. Glad it's over though. 

pm--3.5 An easy run after I got home. 

am--6 Harts/AC+/Pizza. What a nice run in real Fall weather. It came overnight, but it's here. I'm going to focus on enjoying the wonderful temperatures. RHR--47.

pm--4.5 Down 2450 and back w/ barefoot striders after.