Turn your rut into a groove.

am--6.25 SC Parkway out-and-back before a long, but fun, day of volunteering at the marathon. RHR--54.

am--8.5 Parkway Loop w/ Costco extension. My SI is improving. It only took me a minute or 2 to get into a semi-normal running gait. The run was beautiful to match the temperature, and we had a nice group for the entire run. It's fun to see kids catch the spirit. RHR--52. 

pm--2 Half Road/Half Grass. We had some fun w/ puddles and a tennis ball. After, I had some work done on the SI. Mostly, I'm excited about the knowledge I gained about managing the issue. 

am--3.5 DI/Harts w/out weights. Cool morning temperatures this morning. RHR--47.

pm--6.5 Target w/ 8x barefoot striders. Felt like crud at first but fairly stellar by the end. Other than that, the day was kind of long and rough.  15 minutes of light rowing later to strengthen the transversus abdominis. 

am--5 DI/Neighborhood Bushes/Costco Loop. Nice morning of running. Every morning, I feel a little better. No run this afternoon with the SC meet. RHR--49.

am--4.25 DI w/ Lutheran extension/Harts. Feeling better day by day. It would be nice to be lifting again, but maybe rowing is my panacea. RHR--47. 

pm--5 Green Springs to the mismatched churches. Decent run w/ a few girls losing what are the odds? and jumping in the green pond.  15 minutes of light rowing later. 

am--6.5 DI + Lutheran LED/Neighborhood Bushes/Running Center Loop. Nice run this morning. I'm feeling stronger and hoping that this SI issue will help me be more vigilant about core strength. Focusing on engaging the core while running really gives a feeling of efficiency. RHR--49.

pm--2.5 Cone set-up and some running to call out times. The kids looked good.

am--6 Barrel Roll figure 8. Just me and my lonesome out on the local stomping grounds. It's been too long. I thoroughly enjoyed the undulations and views. RHR--50. 

15 minutes of light erging to fortify the transversus abdominis.

am--7 Foremaster w/ Wendy's extension. The weather was decent. I'm feeling just a bit off, but that will work itself out. On another note, the SI gave but barely a whisper as I started to run. RHR--50. 

pm--3 Grass run w/ 4x 200s after. Nice chill day before Region tomorrow. 

am--6 DI + Lutheran LED/Neighborhood Bushes/Running Center Loop. Felt good nearly from the beginning and held a decent pace on my own. Even the girls had a little more pep this morning. RHR--50. 

pm--2 A couple miles running around at Region. We had some close races. Congrats to two great teams. I'm really proud of the girls' 3peat.

pm--5 Green Springs towards the churches. Decent single today. Had an awesome speaker afterwards and erged for 15 minutes (TransAbs). RHR--51.

pm--5.5 Middleton Trail Run. Warm and sandy, but like we decided, it's not where you run, but who you're with. Apple cider after. RHR--53. 

pm--7 BHNP Workout. We started w/ 4x 100m striders then did 10 min. of 5k + 1 min. pace w/ 4:00 recovery, followed by 3x 2 min. at 5k + 30 sec. pace w/ equal recovery, finishing w/ 3x 1 min. of 5k pace w/ equal recovery. Very nice pack. The girls seemed to gain some confidence from this. I had a blast running w/ them. RHR--56.

am--7 Orem. I tried to run my normal loop up here, but the trail by the mall is closed. I went North instead. Towards the end, I threw in some pick-ups. RHR--51.

am--4.75 DI/Costco Loop/Track Laps. The kids did a short workout this morning. I got a little in before. RHR--52. 

pm--2.25 Stg. Running Center + w/ 15 minutes of erging after. Decent but warm day. Off to State tomorrow. 

am--5 Old, truncated morning run before hitting the road. The weather was quite pleasant this morning. And looking at my run time, I think my slow is getting faster. Yeah for that. RHR--56. 

pm--3.5 Some miles and striders at Midvale Middle School.

am--8.5 Ran around Sandy w/ Holt and Decker before the kids joined us for a shakeout. I loved the chilly morning. RHR--56.

pm--7 River Trail w/ a good group. We had some girls who don't normally run top minutes stay w/ us the whole time and ran a good pace as well. It's fun to see the fitness of the kids at this time of year. RHR--54.

pm--6.25 Firehouse Loop w/ Wendy's extension and some grass loops. Physically, the group seems to feel pretty good--maybe some tightness--but mentally, we're a bit tired. RHR--53. 

am--7 Rim Circuit. I had a nice run, thinking about all the great things the kids did this week & dodging flying bullets from gun nuts. RHR--53.

am--8 Hospital Loop w/ 5x 1-min. pick-ups. It was a nice morning run. Nonetheless, many of the kids are having trouble powering through a successful endeavor. RHR--49. 

pm--2.25 Loops throughout the school because of the lightning. It's fun every once in a while, but my legs can feel the unforgiving floors by the end. 

am--4 DI+/Presses and planks/Harts. Decent run this morning. I almost went all the way back in on weights but decided to hold off on the SI stressors (squats and deadlifts). RHR--47.

pm--6 Desert near the fire station w/ Addi's gma route on the way back. Good chill run. 1k of hard erging in 2x 500m increments. This is in lieu of the lifts I skipped this morning. 

am--4 DI/Neighborhood Bushes. Good morning run w/ plyos after. Might be a nap day. RHR--53. 

pm--7.25 Dirt mile progressive tempo. We went from :80 over 5k pace down to :60 over 5k pace for 30 minutes. The girls are fit. They stuck it perfectly, sharpening up their aerobic endurance. Fun workout. 

am--3.5 DI/Weights (partial)/Harts. My legs were a bit tired from yesterday and, probably, from the accumulated miles this week. RHR--51. 

pm--5.25 Some slow miles in the evening, listening to Built to Spill and Modest Mouse. 

am--4.25 DI/Neighborhood Bushes. Legs are beat because they're getting stronger. The new kicks helped me power through. RHR--52. 

pm--6 Green Springs w/ barefoot striders at Sandstone. Good group.

am--7.25 Sullivan-Dam Road Loop w/ a fast finish. We had a decent group. Many of the boys and girls met to run together. It's amazing how you can ask your tired body to do something, and it responds, often exceeding expectations. Nice temps. Fun run. RHR--49. 

am--9 Foremaster and River Trail w/ 10x 100m hills. The run was decent. The group was smaller, perhaps the smallest we've had all season. On a better note, the weekend allowed my body to recuperate, and I was feeling fresh this morning. RHR--49.

pm--3 Arctic Circle costume/ice cream run. Good costumes this year. I was part of the Emperor's New Groove crew.