Turn your rut into a groove.

am--7 A nice run @ elevation, ~6,500ft in Pine Valley, w/ a few mid-to-low 7s mixed in.

am--6 nice morning run w/ the kiddos and some extra added on. It wasn't as cold as was advertised.

pm--3 Warm and cool w/ the girls before & after their 1000s. Little chilly out.

RHR--47

pm--5 DI x 2 w/ some warm-up loops while some girls did some running for a science fair project.

RHR--55

am--5.5 In the chill. Harts, PH, recovery laps w/ the girls, who did well on their 400s, and DI.

RHR--55

pm--8.5 I had a meeting in the afternoon that was over about 2:00, so I headed back to the school and got a few miles in before practice. Then ran into GS w/ the girls and finished w/ striders. It felt good to stretch out the legs on the striders.

RHR--50

pm--3 Some miles in AF before dindin.

am--5 Warm-up w/ the girls, a bit more on my own, and then some spectating mileage. It was fun watching the kids. Most of them ran well. And the girls were packing again. Probably the best AF pre-foot we've ever had.

am--6 Pizza Hut, AC w/ the girls, and DI. Nice morning.

pm--3 Warm and cool w/ the girls around their 1000s.

RHR--50

am--6.75 My morning run buddy must have slept in, so I hit the good ol' morning run w/ a small extension.

RHR--53

am--6.5 Harts/AC/DI Nice morning run w/ some before and after.

RHR--51

pm--4.5 Warm and cool w/ the girls. The time trial--pretty much us and DH--was a great success. The kids ran well and many PRed on the course. Things are looking good for next week.

RHR--54

pm--4.5 A nice little run to Harts (2x) and some recovery laps on the track w/ the girls in between their 400s.

RHR--50

am--9 Ran from my parents cabin into Grass Valley and back. The ascent on the GV road made me work. Nice run @ good pace and @ elevation--topped out @ 7,000'.

pm--5 A nice fartlek run w/ 1 min. @ 7:30, 7:00, and 6:45, followed by 2 min. @ the same paces w/ equal recovery. I finished w/ 2 min. @ each pace w/o recovery in between.

RHR--52

pm--3 Warm and cool w/ the girls, sandwiched around their all-out mile.

RHR--55

pm--7 Nice moderate mileage run while trying to wrap my head around essential teaching and legislated teaching.

RHR--57

am--5 A easy run in the sprinkles. It's amazing how a run can chase away a headache.

pm--3 Kingman w/ the team.

RHR--59

am--3 miles in Kingman w/ the team.

pm--3.5 A run on the course at Toka Sticks. It was a wet and muddy mess. Makes for a fun race tomorrow.

am--3 A guesstimation of the mileage I put in spectating the NXN Southwest races. It was a fun weekend w/ most of the team.

pm--6.5 So yesterday, I decided that I would jump into personal 5k training this week. A mile time trial sounded like a good way to gauge some sort of initial fitness. My stomach was feeling jacked as I started to run but mellowed as I hit the track. I did one lap of agilities prior to the mile. Going into something like this is a bit intimidating. I caught my breath and went. I hit 1:25 through 400 and knew that I wanted to hit each 200 in the low :40s. After 800, I was ready to bail but fought to keep pushing and came through 1200 @ 4:20. I hung on through half of the last lap and tried to hammer it on the final 200. It didn't happen as well as planned, although I was able to push much of the last 100. I ended @ 5:50.07. Pretty happy. I was shooting for 5:45, but anything under 6:00 would have made me happy. I ran one more lap to try to catch my breath and then cooled a little around the neighborhood. Here's to more hard efforts in the next few months to come.

RHR--53

pm--7 Easy miles. The body was a bit sore, but the run encouraged homeostasis.

RHR--55

pm--7.5 Tonight was the 1st in what will become a weekly routine--mile repeats. It was 4 x mile tonight. Earlier, I tried to be helpful to my wife and parents, so I didn't get out for a run before the light dwindled. Consequently, I defaulted to the tready @ 1.5% incline. Which is somewhat comparable to the grass or grass/dirt loop that I hoop to use for this going forward. My 85% pace is ~7:00 min./mile. It felt decent as far as the breathing went, but the legs had to get moving. That seems like 1 of the greatest benefits to this workout--getting used to what the body feels like at higher speeds. Anyway, the run tonight felt good. Now for some trailrunning and elevation work the rest of the week.

RHR--47

am--7.5 Thanksgiving trail run. Normally this happens over on the Barrel Roll, but today Tom and I did Moe's via Zen. It was a nice run. Lots of folks are out exercising on Thanksgiving. Perhaps it's a time where we are grateful and self-reflective.

RHR--57

pm--5.5 A shorter run w/ 4 miles @ a steady-state pace--7:20s. Felt pretty good. I'm loving the week so far.

am--9 Barrel Roll w/ Sidewinder. ~1,000 feet of accumulated elevation on this run. It felt good to be out in the hills w/ the mobs of mountain bikers and the crazies shooting guns. Nice week overall.