Turn your rut into a groove.

pm--4.5 Got out later--Saturdays seem to be a real bugaboo--for a nice run in the perfectly misty weather on the Heights. RHR--61. (This is weird.)

pm--6 Mile repeats w/ 3 min. active recovery. I wasn't sure about jumping in on these, but Carli needed someone to run w/ on these. We were supposed to hit 7:00, 6:50, and 6:40. We hit 6:55, 6:50, and 6:40. I was pretty pleased that I was hitting 200 splits perfeclty for the last mile. Can you say human metronome? RHR--54.

am--6 Harts/Sunrise/Pizza. Decent morning run in the 30s. My legs aren't nearly as mad at me after yesterday's plyos as they were last week. RHR--55.

pm--4 Mustang Pass out-and-back. It was a nice run w/ some not-so-funny falls and some truly comedic falls. Now to wash off all of the dirt. 

pm--4.5 Some Fartlek running around the 800 loop w/ some extra around the track while others were busting 400s. RHR--58.

am--6.5 DI/Sunrise/Pizza via Sportsman's. It was a wonderful morning w/ the moon nearly full, lighting up the beginning of the run. Ran w/ Josie and chatted a bit. Overall I felt pretty good this morning. RHR--54.

pm--3 Sandberg's adventure run. All I can say is stickers. 

pm--5.75 An old Green Valley loop w/ a little different finish. I kept the pace pretty strong, and it felt good. I guess I was a bit inspired after watching the kids run well today. On another note, there isn't much more beautiful than a late Fall evening in the desert. RHR--56.

pm--6.75 Rim Circuit. A nice trail run on ~7 of my most favorite miles of land in the whole wide world. The effort was similar to last night w/ some dirt and hills thrown in. RHR--56.

pm--5 DI plus some counterclockwise laps on the track while the kiddos did some 1600s. RHR--47. 

am--7 Harts/Promenade/Harts. A little chilly this morning w/out a hat, but I survived. The middle section of miles was at a pretty decent clip--mid 7s I bet--because the girls were feeling good. I'm a little sore from the plyo stuff yesterday. PT Conferences later today. RHR--53.

pm--~4 more in the afternoon on Dino Tracks. I felt surprisingly resilient on this run. 

pm--3.5 A short little run through the barrio w/ mis vecinos. RHR--56.

am--6 Harts/AC/Harts. I woke up this morning w/ a headache but knew the kids would expect me this morning. So I got up and ran. What they say about running is true. It is a cure for almost anything. I feel much better. Looking forward to the time trial today. RHR--55.

pm--3 Some miles running around the school grounds before and after the time trial. 

pm--5 Master Blasters w/ a DI warm and a little cool at home on the tready. My 200s were between 35-40. I was about ready to collapse on the last one. RHR--55.

pm--3 Warm-up and cool sandwiched around the pre-NXN Southwest mile trial. The kids ran well. RHR--48.

am--6 Harts/Sunrise/Pizza. A nice, chilly run this morning w/ a good pace. It really was a beautiful morning once the blood began to thaw. Mostly ran w/ the J sisters. RHR--51.

pm--5 A nice little run when I got home. (I got caught up after school and didn't get out w/ the kids.) Got slightly progressive w/ the pace but nothing special. 

am--4.5 Ran to the middle school to do some quicker bouts on the grass and mini hills. Plyos after. RHR--53.

am--4.5 Truncated morning route from way back. I slept in a few minutes, so I'll be fresh to drive later. Felt a bit sluggish. RHR--55.

pm--3.5 A few miles into Historic Downtown Flagstaff--my home away from home--w/ the girls. They all thought it was freezing. I told them it gets that cold in St. George. They weren't convinced. 

am--3.5 Some trail miles at Buffalo Park w/ the kids. Really, what I wouldn't give to have a piece of land like that chilling near home.

pm--3 A walkthrough on the NXN Southwest course in Casa Grande. No hotel/motel mishaps this trip. 

am--7 The miles might be a stingy approximation, but that's ok. Ran around spectating some great races today. Our kids ran really well. Some of the best races of the season. 4th overall in the Open races for the girls, and 6th for the boys. 

pm--4.5 Some 20-bursts on Sunrise. Decent pace all around today. RHR--55.

pm--9 Barrel Roll w/ Sidewinder. I made a very difficult decision today and had to wrestle w/ it emotionally out in the dirty hills. The run was what I needed. My back's a little tight after the fact though. RHR--55.

pm--7 An extended version of the old morning run. I felt pretty decent and kept a nice pace. My back feels better while running. So I guess that means more running. I didn't get an RHR this morning. 

am--8.25 The complete Rim circuit w/ an extra big loop on top. The run was nice. I was able to break out, a little, of the mental fixation of the last few days. Other than that RHR says that my body might be a bit fatigued. RHR--61.

A Thanksgiving list: God and the divine spark, my wife and daughters, my family and in-laws, teaching, the lively youth w/ whom I work, chiles and mushrooms, odd beverages, music, languages, Kurt Vonnegut Jr., lifelong friends, and the SCRR trails.

pm--5.25 Progression run on the tready. It was a tready day after our second Thanksgiving in two days. The highlights were my sister's stuffing, turkey breast w/ mole, and pumpkin and corn soup. No RHR this morning. 

pm--10 SC Mountain or as the sign says, "Suicidal Tendencies." It must be a lot crazier trail for bikers. Today was a nice run w/ Thomas, chatting and working up the long steady climb. A nice topper to the end of a good running week. RHR--57.