Turn your rut into a groove.

am--3.5 DI/Weights/Harts. Had to hustle in the morning. Lightning was on the horizon. This weather complicates the daily grind. RHR--49.

pm--5.75 Telegraph out-and-back. A little cooler this afternoon. Maybe we'll be double-digits for the rest of the year. 

am--4 DI/Neighborhood. Decent run w/ a fairly big group for a Friday, still at least one short though. RHR--49.

pm--7.75 Hard tempo at the dirt mile. Probably one of the last of our hot days. I hung w/ the big girls for the first 10 minutes and then jumped in w/ the rising JV group until they finished. Good work from many. 

pm--5 Scera park laps in Orem. It's cool park with nice grass and shade. The legs are a bit tired but felt good once they got going. 

On a side note, disc golfers would be fertile ground for a sociological study. RHR--53.

am--8.25 Rim Circuit w/ the girls. Beautiful morning for a run. We added some pick-ups at the end on the dirt road. RHR--53. I have been getting congested the last few nights. My heart rate was up quite a bit on Sunday morning but is coming down again. 

am--3.5 DI/Weights/Neighborhood. Beautiful autumnal morning. I felt surprisingly good this morning, despite the evening congestion yesterday. RHR--46.

pm--3 BHNP Course set-up and general running around.

am--4 DI/Neighborhood/Plyos. Another wonderful morning temperature-wise. Girls seemed in good spirits. Me, I'm feeling beat and can already feel the need for a nap later. RHR--49. 

pm--5.5 Ran to the Dirt Mile to watch the youngsters race then ran back to our summer stomping grounds--Washington Elementary--to do some barefoot striders. The kids were in good spirits. 

am--3.5 DI/Weights/Harts. I had fun lifting and running and chatting. For some reason, the legs feel kind of peppy after a good weights sesh. RHR--48.

pm--6.5 Green Springs and 4x 200. Felt good all around. Excited for Murray tomorrow. 

am--5.75 A version of the old morning route. I felt ok. Certainly things will get rickety during the all-day bus ride. But the Murray Invite promises to be awesome. RHR--46.

am--6.75 State Course (2x) w/ pick-ups. Beautiful Fall weather w/ a tight pack on the uptempo stuff. Really good spirit among the group after the showing at Murray. RHR--54.

am--8.5 Long(er) run w/ 10x 100m hills. Beautiful morning even though I felt sluggish. RHR--45. 

pm--2.25 Grass loops on the ball field. Heard some funny stories from JMH and Jacey. 

am--DI/Weights/To the neighborhood. Talked to cousin Rich this morning. That was cool. RHR--49. 

am--4 DI/Neighborhood Bushes w/ plyos after. The weather was beautiful this morning. I would have liked to get a bit more, but I wanted to get some plyos in. RHR--45. 

pm--10.25 Middleton. I like this run. It seems like we do it more often this time of year. Pretty good group and good feeling in the cooler (less hot) afternoon. 

am--3.5 DI/Weights/Harts. Beautiful weather this morning. RHR--49.

pm--6.75 Target w/ 8x barefoot striders. Decent run w/ the kiddos. The legs felt pretty flat this afternoon. They'll bounce back. 

am--5.5 DI/Neighborhood/Running Center Loop. Another beautiful morning in the Southwest. Now, if only the afternoons would cooperate. RHR--47. 

pm--4 A few miles setting up 100-meter cones at the dirt mile and husting out to give girls an 800 split during their repeats. Some great packing from folks today. 

am--7 River Trail w/ a small crew before the car wash fundraiser. It was a long fun day w/ the greatest kids in the world. RHR--55. 

am--9.5 River Trail towards Hell's Hole w/ 2x 2-mile light tempo. I was dreading this just a little going in, but once we got going, I realized quicker running was just what I needed. The girls did really well. We had nice group and stuck together the whole time. RHR--48. 

pm--2.25 Grass loops on the baseball field. Hot today, upper 90s. 

am--3.5 DI/Weights/Harts+. Hit the first couple miles w/ Ryno. Lifting felt good this morning. RHR--51.

pm--6 Telegraph w/ some Urie Nostalgia. We went into Washington because Jacey had a special date w/ First Stop the dinosaur. Flat legs still respond if you dare to ask them. 

am--5.5 DI/Neighborhood Bushes/Plyos/Costco and School Loops w/ Jacey. Humid morning, but I'm always thankful for the rain. RHR--49.

pm--3.25 Some running around BHNP. The kids rocked their 1000s. 

am--3.5 DI/Weights/Harts. Welcome, Fall. RHR--51. 

pm--5.5 State Course w/ strategic pick-ups. Girls were flying.

am--2.75 Nice trail run in Sandy. Travel to Boise followed. RHR--50.

pm--3 Bob Firman run. Perfect running weather up here.

am--4.5 Peppy run w/ Super Dave in Eagle before Bob Firman. We had a fun trip, even if the drive home was long. It's always good for the kids to run w/ this kind of competition, and we learned some things. All in all, it was a great trip. RHR--61. 

am--8.5 Long run w/ short bouts of near-pace work (10 min. of 5k pace + 20 sec. w/ 6 min. of recovery jog and 1 mile of 5k pace + 10 sec.). It was envigorating to run faster this morning. Our pack was all over the place, though. Nonetheless, it's always good to start the week w/ a chunk of mileage. RHR--50.

pm--2.25 Grass loops on the raked field. I really enjoy these runs. It was good to be back w/ all the girls today. 

am--3.5 DI/Weights/The Whale. Felt halfway decent, even though my sleep was as solid as could be last night. RHR--52. 

pm--3 BHNP course set-up. Warmer today. 

am--4 DI/Neighborhood/Plyos. Good way to start the day. On another note, I struggle to know how to maneuver this part of the season. What to do? RHR--51.

pm--6 Telegraph out-and-back. A nice chill run to recupe the legs. I had to share what I discovered about SISU from our resident Finn. 

am--3.5 DI/Weights/Harts. Tweaked my SI a bit lifting. I'll take it easy. RHR--50.

pm--5.5 Green Springs. Easy miles w/ 4x 200 (I skipped these because of the back) before the race tomorrow. I ran most of the run w/ Alli and had a nice chat w/ her. 

am--5.5 DI/Neighborhood Bushes/Running Center Loop. I was reduced to a slow walk at the first, until my SI loosened up a bit. By the time I finished, I felt decent. I'm excited to see the kids push their limits today. RHR--57.