Turn your rut into a groove.

am--6.75 A nice warm-up w/ some miles mixed in--6:52, 6:55, and 6:57--followed by some 200s. Felt great this morning. And the girls ran well. 

pm--4 Easy 3 down 2450 and up Indutrial. Finished w/ 4 x stadium hills and 4 x 100. A bit of faster running today. 

pm--3.5 A nice little run. I think this run was an adapted form of the Raining Tiger run. We're keeping the pace pretty honest lately. 

pm--4.75 A few more miles while listening to an old guy talk about strength endurance in an Italian accent. Very interesting. 

am--7 Harts warm and cool, sandwiched around AC and 2 x 400--1:26s. It was a beautiful morning. 

pm--4 Ran to the meet from my house and then around a bit to explore a little trail near the house. 

pm--4.5 Green springs followed by 4 x 200. Megan and Brianna came w/ us today. They are both running really well right now. 

am--4.5 Harts followed by AC w/ the girls. After, I watched the boys and Taylor finish their workouts. The kids are looking strong. 

pm--5.75 PH warm and cool. I ran the workout w/ Maquel and Aubrey--1 x mile, 1 x 1,000, 1 x 400, and 4 x 200. They pushed very hard. It was awesome to be a part of that. 

am--7 Usual morning run w/ 4 x fartleks--2:00, 1:30, 1:00, and :30 w/ equal recovery. The fartleks got faster w/ less recovery. The run felt great today. 

am--6 PH warm-up, 3 w/ the girls and, eventually, the girls and the boys to AC and back, and DI. I was a little ahead of the curve and wore a long-sleeve shirt. 

pm--4.5 Sandbergs w/ 4 x 200 after. The theme of the day is stout pace.  The last 200 was 35 sec. For me, that's pretty good.

am--5.5 Harts, AC, and PH. It was nice outside and peaceful. Today's going to be a good day. 

am--5 I slept in this morning. I needed it. This afternoon, we hit Green Springs, and I added a bit on the track. 

pm--3.5 The last few days have been weak sauce. I have been congested at night, so, last night I took some Nyquil.  That led me from an early morning run to a super groggy snoozefest. Consequently, a run barely materialized this evening. But, the good news is that it did. Here's to an early one tomorrow. 

am--6.5 Harts/AC/DI Well, I got up today. The run was good. The weather was better--cool and sweaty. I love the morning after a rain. The only bad part today was the wet-feather smell near Arbys. 

pm--4.5 Ran to the middle school and did 6 x wave hills. Nice little practice for the state course. 

am--6 Back to the usual morning run. 

pm--4 Some progressive miles after dinner. I wasn't able to get ready in time to run w/ the kids after school. Bummer. They are ready for good things on Wednesday. 

am--5 A nice run this morning at a moderate pace. I actually seem to push a bit more when I run on my own. I'm hoping to lengthen many of my runs in the near future and start prepping for a little competition. 

pm--4 Ran around a middle school, watched the boys nearly get into a ruckus because of the similiarity in sound of Pine View and a certain explitive, and finished w/ striders. 

am--5 Ran 2x around the mall. First time was with a good group of boys, with whom I received a honk and a bird--why so aggressive SLC?--and the other time on my own. 

pm--6 After an unintentional forced break, I finally got back to running. And I was greeted by 4 x Sunrise hills. It was hard but good. 

pm--9 Nice run all the way up Green Springs. The mornings for the next few weeks will be tough for me as far as running goes because my wife is doing an early morning boot camp. So I will have to get in a few more miles in the evening like I did tonight.

pm--5 A nice run out to the church on Telegraph, followed by striders on the field. The legs, particularly the quads and lower legs/achilles, are still quite achy from Monday's hills. 

pm--6.5 Warm-up loop followed by Harts warm and cool sandwiched around 1 min., 2 min., and 3 min x hard pace w/ equal recovery then back down the ladder. 

pm--3.5 So the night before last, I had a sleepless night. In my younger days, that may not have hit me like it does now. But I was worthless yesterday and didn't run. It was all I had to make it through a short day at work. Today, I felt a bit better but not a ton. It took me a long time to get me started and even then, I wasn't feeling the best. But I did run. It wasn't inglorious, but it wasn't what I wanted from the last 2 days. I'm not sure if I'm just gettin old or if I''m waist deep in a funk. 

pm--7 Ran a few warm-up laps before doing the Harts warm and cool w/ the girls, sandwiched around their workout. I had every intention of heading right home and running, but tragedy struck. The garage door pinched the life out of my oldest daughter's birthday kitty. So I had to take care of that. I made a small funeral pyre and burned her like a Jedi. RIP Tiger Lily (Pudds). 

pm--7 My motivation is suffering lately. We had a meeting after school, so I didn't run w/ the kids. Plus, I got home late. Finally, I sucked it up and jumped on the tready--it has saved a few nearly runless days, so don't knock it--for a few miles. I hit some miles in the mid 7s. That felt good. 

On another note, I wore some Nike Frees tonight. They were actually quite comfy. I started running exclusively in Nikes but haven't seen anything that seemed appealing for a long time. But I got these for free--I know it's a pun. Turns out my dad is as much a shoe junkie as I am. He went to Dicks to find some Frees. They had a color way he liked but not his size. He risked a size smaller, and, voila, I have a new pair of kicks.

pm--4 Hot Nails w/ a few laps around the stadium and baseball field.