Turn your rut into a groove.

am--6 DI/AC/Reverse Costco. Beautiful morning. One joy of the time change is the sunrise. We haven't seen that for a while. Big time trial today. RHR--50.

pm--3.75 Dirt Mile running. The kids ran a time trial. Some awesome things happened even though the timer took a dump. 

am--5.75 Harts/AC+/Reverse Costco. Thankful for the crisp, clean air that really chased away my morning headache. 

pm--4.75 Green Springs. It seems like forever since we've gone up Green Springs. It was a nice chill run. 

am--5.5 DI/AC+. Decent morning w/ some chatting. It wasn't as cold as expected, so I jettisoned the gloves and beanie after DI. RHR--51. 

pm--5 Some miles, mostly around the track, while the kids did their workout. It was chilly out. 

am--5.5 Harts/AC/Reverse Costco. Chilly but peaceful. I really love runs this time of year. On another note, we were actually able to keep a consistent recovery pace for the entire run. RHR--51.

pm--3.25 Grass run. We about froze our toes off. 

am--5.5 Harts/AC+/Reverse Costco. Another nice morning w/ some random debates. The Mars/Venus/Jupiter/Quarterish Moon ensemble in the morning sky is beautiful right now. RHR--50. 

am--8 Rim Cirsuit w/ little loop extension w/ Andy. Nice morning for a run. Good pace for a run. I love it out in the SCRR. RHR--53.

am--5.75 Harts/AC+/Reverse Costco. Good run to start off the week. Hot Pero after, and an email sent. RHR--49.

pm--4 200's on the track. Too fast for this old man. My legs will be tight for a month. 

am--6.25 DI/AC+/Reverse Costco. Nice chat w/ Josie and Alli about life and the team. They are great folks. RHR--49. 

pm--3 Artic Circle (Neon Spider). I didn't go down the hill the cruddy conduit because I had to get back and get changed for P/T Conferences. 

am--6.5 Harts/AC+/Reverse DI. Decent group this morning. My legs are still sighing from the 200s on Monday. I am old. RHR--53. 

am--6.25 Newer usual morning route via Serenity. Cold morning. But the cold brings a nice peace and a clear sky. The stars were bright this morning. I had a nice time pondering the way the kids ran yesterday and how to improve in life. RHR--52. 

pm--3.25 Hot Nails +. Fun day. Had some new people join the group today. Also nice to have Ryan running w/ us. 

pm--5 Tready run w/ 2x (3 min. @ 7:45, 3 min. @ 7:30, and 4 min. @ 7:15) w/ 5 min. recovery between. I missed out on the workout today because of some English Dept. stuff. Nevertheless, I did get to time. The kids rocked it today. 

pm--9 Barrel Roll w/ Sidewinder extension. I slept in this morning and spent a lazy day, reading and watching some sports. I finally got out around 3:30. What a great afternoon! I realized on the way to the trail that I forgot my watch. That, coupled w/ the fact that I broke out some Streak XCs that I've had for a few years, made for a great run, a real soul-cleanser where the body and the topography dictate the pace, and the weather was perfect. 

am--10 Did about 4 warming up and cooling down w/ the girls, sandwiched around their awesome wind mile. Belief is at an all-time high. Got right home and jumped on the tready. (What can I say? I'm sick of the cold for the day.) The last 15 minutes of the run was a progression from 7:30-6:55. Felt pretty good. I would really love to do some experimentation w/ stronger, quicker stuff. RHR--50. 

am--6.25 Lutheran Loop/Bank/Reverse Costco. It's cold outside, yet nothing soothes like a morning run. It's fun to hear the girls get so excited about an upcoming race. Watch out, world. RHR--49. 

pm--3.25 Green Springs toward the church. My legs are a little dead. 

am--6 Lutheran Loop/Scary Bushes/Reverse Costco--the building blocks for a good morning. I do have to vent a moment and say to those people singing Christmas songs, putting up Christmas decorations, and killing geese: "CHILL! Be thankful." RHR--48. 

pm--3.5 Some running w/ the girls between their 400s. 

am--5.5 Truncated morning run. I'm dragging a bit. Don't know why. RHR--53. 

pm--2.5 Short shakeout in Flagstaff. The girls were caroling at the top of their lungs. One of those moments I'll remember for a lifetime.

am--3 Buffalo Park. Nice jaunt on the groomed trails before leaving Flagstaff. Subsequently, we went to Sedona for some recharging at the vortex & a visit to the church in the rocks.

pm--3 NXR Southwest course. Chill run with the girls. They are in great spirits.

am--7 Ran around NXR Southwest. It was a pretty good day even though we can't seem to avoid scoring mishaps. Good to be home. 

am--5.5 DI/Scary Bushes/Running Center Loop. Chilly morning, but it's nice to get this short week started. RHR--48.

pm--4.5 Telegraph to the church. Felt a bit draggy this afternoon. I'm actually looking forward to some trail running this week & maybe a jaunt it 2 in PV.

am--5.5 2x Scary Bushes/Running Center Loop. It felt cold out this morning, but there's something appealing about that. I was lucky enough to run w/ two different groups of girls. It was fun chatting w/ some folks I don't talk to enough. RHR--53.

pm--2.5 Warm-up and some cool down w/ the kids, sandwiched around their awesome workout. 

am--9.25 Rim Circuit w/ double loops on the top (1st--counterclockwise, 2nd--clockwise) at what amounted to a light tempo effort, even if the pace wasn't quite there. (The undulation and footing of the trails kept the pace from getting too crazy. ) This was nearly a perfect run w/ the exception of the wind. RHR--52 

I'm thankful for running and coaching and trails near home. 

am--4 Morning run in Pine Valley. A light snow was coming down in the beginning but subsided by the time I was done. I made it to the Grass Valley turn before flipping. I love running in Pine Valley. It forces me to listen to the body and go fairly easy because of the elevation. Happy Thanksgiving. 

pm--6 Barrel Roll. I love the trails. They make me feel strong and happy and free. Out there, I'm in my element. Plus, it feels good to give bikers a scare on the inclines. 

am--8 Canyons/Kidney Loop. I got up a little late and was bummed it wasn't cold enough for tights. Tried some Altras again. I picked them up last month at the motherstore--Runner's Corner. There's a definnitely a different feel--a lot of cushion compared to what I'm used to. RHR--55. 

pm--10 SC Mountain. Delayed in getting out, so I could go w/ the bros--Tom and Andy. What a beautiful day and beautiful run. The view at the turnaround point is magnificent. It's like you're on the mountain at the center of the world. Actually made it up the switchbacks climbing Sidewinder w/out walking. That's a victory.

Nice week. I completed the SCRR Triumvirate--Barrel Roll, Suicidal Tendencies, and the Rim trails. I ought to make that a bi-weekly thing. My soul would swell. 

pm--6 Sand Hills. I slept in this morning, catching up on the sleep I lost w/ a few late nights. Plus, theh frigid temperatures weren't exactly inviting. Nevertheless, it was good to get out and run w/ the kids again.