Turn your rut into a groove.

pm--6 Another late run after family pictures. Due to the aforementioned event, I wasn't able to run w/ the kids. Off to AF tomorrow. 

pm--4 A nice little run in AF w/ the varsity kids. 3 x fartlek in there somewhere. 

am--5.5 Warm-up and cool-down w/ the teams and a tiny bit while spectating. It was a nice morning, even if a bit chilly. 

pm--8 I had one of those terrible days. Not only did frustrating things happen, I consequently missed practice and didn't react well. By the way, if you're reading this, sorry, Dave. Needless to say, it took me a while to talk myself into a run. I finally decided to have some fun. In an act of payback, I spied the DH workout and ran a modified Michigan on the tready. Albeit the paces were more like 10k and half than 5k and 10k. The tready was @ 1.5%. I ran 1 mile warm-up, 1600 @ 8.5, 2000 @ 8, 1200 @ 8.7, 2000 @ 8, 800 @ 8.8, 2000 @ 8, and 400 @ 9, followed by .75 cool-down. The workout itself was roughly 10k in 45:05. Nothing too quick, but it was still work. Today was a good day. 

pm--5 An easy run. The body felt decent, but the laid-back effort was needed. 

pm--5 2 x warm-up loop, followed by Green Springs pillar house w/ the girls. I haven't run w/ them for a few days. It was fun to get back. 

pm--6 A bit extra on the warm-up loop, followed by Harts and then Hotnails, sandwiched around the 2-mile time trial. After the run, we hit 4 x 200m--38, 36, 35, 37. Smoked JP and Stoner on the 2nd one. The weather was almost chilly this afternoon. 

pm--6 A nice little run to Starbucks. I double backed w/ Aubrey and Meg for a tiny bit more. Finished w/ striders. Looking forward to a decent longish run tomorrow.  

pm--10 A nice run up to Snow Canyon Parkway and back w/ a quick stop @ SCHS to measure some grass loops for future training. Felt good the entire run. Finished off the run w/ 2 miles @ ~ 7:30 pace. 

pm--7 Not much to say other than they were miles. 

pm--6 Starbucks run @ a stout pace, followed by barefoot striders. I added an extra warm-up loop before the real run.

pm--8 Ran out to the church on Telegraph and hit 4 x 200 on the track--:37, :37, :36, and :36. The 200s didn't feel quite as good as usual but still were great. I got home and ran a few more. 

pm--4 In Flag w/ the team. I love that place. 

am--3 In Flag on some random dirt road. 

pm--3 On the NXN Southwest course w/ the girls. The course is a golf course and is pretty flat and fast. 

am--2 A few miles spectating as the kids rocked. Michael had an especially nice day. And it's always fun to watch some of the fastest kids in the country tear it up. 

am--4.75 A nice truncated morning run. It's good to be back in the morning habit, at least a few days a week.

pm--8 Nice little run on the Shinob Kibe rollercoaster after a bit extra warm-up. 

pm--6.5 Harts warm and cool followed by 4 x 1000 @ 3:35 average pace w/ 3:00 recovery. It felt tough as I tried to help some of the girls keep a steady pace. 

pm--8.5 Ran a backwards loop around Santa Clara via Rachel Dr. It was nice out this afternoon, and the Frees feel pretty good. I kept a pretty good pace. It usually ends up that way when I'm on my own. 

am--5.5 Trail run @ Chuckawalla w/ Tom & Perk out to the Entrada overlook. There were many people out today. I love that people use Thanksgiving to be more active. 

am--6.75 Fartlek around the Canyons and down Lava Cove--7 bursts of short and long, up and down, road and grass. Feel slightly beat today. 

am--12 Run into the dawn from home to the Sugarloaf. Man, the climbs are killer. Relaxed pace, but I could tell that this was longer than I've run in a while. 

pm--4.5 Ran the warm and cool w/ the girls, both at a good pace, sandwiched around their mile time trial. I meant to add more when I got home, but my right foot is exceptionally tender. Not sure what that means. This week may be a little more relaxed anyway. 

pm--5 Ran an extended Sandburgs followed by striders. The foot felt better. May get out for a bit more. 

am--6 Usual morning route. Felt decent enough. 

pm--5.5 Ran to Starbucks then hit our annual AC ice cream stop on the way back. Finished w/ 4 x 200, all in the high 30s. I think the ice cream turned to cheese in my stomach. 

pm--3 Diamond Bar out-and-back w/ the kids. It was beautiful in California. I was glad to squeeze in a run after a long drive. 

am--10 I ran out on Diamond Bar Blvd. and back for an hour or so and then ran the Mt. SAC course, or at least part of it, w/ the kids. Both runs were in a misty rain that drenched to the bone.