Turn your rut into a groove.

am--3.5 DI/Ab stuff/Harts. I didn't have a spot partner, so I just did some core/abs stuff to continue to strengthen my Trans Abs. On another note, the weather seems to have decided that it is Fall. RHR--47. 

pm--5.75 Green Springs to the top. Felt good today w/ some hearty convo and nice weather. 

am--5 DI w/ Lutheran sign extension/Neighborhood bushes + (to the bank) w/ plyos after. I was happy for the gloves I wore--my fingers get awfully cold--and am glad that I opted for short sleeves. It's not quite long-sleeve weather. RHR--50. 

pm--5.75 Some miles here and there during the workout at BHNP. I jumped in for the last few hundred meters on each interval. The kids are looking fit right now. 

am--3.5 DI/Core stuff/Harts+. Skeleton crew w/ strong bones. RHR--52.

pm--6.5 Washington out-and-back via Sandberg's w/ 6x striders after. Good run w/ good chat.

am--5 DI to Lutheran LED/Neighborhood Bushes +. Good morning w/ some wonderful people. Good luck to the Ball team today. RHR--49. 

pm--1 Ran 1 loop of the dirt mile to set up the 800m cones. Between stickers and timing, I didn't get anything more. I thought I might jump in on a warm-up or cool--down, but naw. It's ok. The week's been a good one. The kids ran well. I'm getting excited. 

am--6.25 Sullivan Trail out-and-back. We had a decent group this morning. Talked about Dr. Strange and other things until the ninja Finches snuck up on us. RHR--51. 

am--8 Parkway loop w/ 2, 1, 3, 2, 1, 2-min. pickups w/ 5-minutes between. It was a beautiful morning w/ a mild fall and a killer side stitch. Also had a good time listening to Josie recount her SUU visit. RHR--52. 

pm--2.25 Pizza/Grass. Nice short run after watching "Hopi Run." 

am--4 DI to Lutheran/Weights/Harts +. Good morning. I felt smooth and strong. RHR--52. 

pm--6.25 Green Springs and Quail Ridge w/ a few extensions at the end. Good run. The pace is pretty solid on these runs. 

am--5 DI w/ Lutheran/Neighborhood Bushes +. Lots of political talk.

pm--4 Set up cones and did some running around during the awesome 5x 1000 workout from the kids. They really are fit right now and running in a pack. 

am--4 Lutheran LED/Weights/Harts. Gloves this morning. RHR--53.

pm--6 Middleton to the secret Forest park w/ some improvising near the end. Also erged for 10 minutes, 30 sec. hard w/ 1 min. recovery. 

am--4.75 Lutheran LED/Neighborhood Bushes. Just the varsity group this morning. Everyone seems to be feeling peppy. RHR--50. 

pm--3 Warm and cool w/ the kids, sandwiched around the dream mile. It's cool to see some PRs, or close to, at the end of the xc season. 

pm--6 Barrel Roll figure-8 w/ Andy. I had some niggles behind the knee, but once I began running, they went away. Had a nice chat about Swedenborg. 

am--8.5 River Rd. out-and-back. Good group, feeling peppy. I added a bit w/ Jacey because she slept in. Went over the 2,000 mark for the year this morning. RHR--53.

pm--2.25 Costco Loop w/ grass. Really chill, fun run. 

pm--5.25 Warm and cool w/ the kids, sandwiched around their workout. They are looking fast and fit. Both teams made the championship race, so that's awesome. RHR--49. 

am--5 Old morning route to Coral Cliffs. I love the chill in the air this time of year. It makes the vision crisper and invigorates the body. Great banquet last night. RHR--53. 

pm--6.75 Reverse firestation w/ some mini excursions. Somehow, half of the girls ended up w/ balloons. Shod striders after. 

am--5 Same run as yesterday w/ a little more chill in the air. The last 5 or 10 minutes, I picked up the pace. RHR--53. 

pm--3.5 Jaunt in Kingman, AZ, a runner's paradise.

am--6.5 A nice run around Kingman, solving the world's problems. Off to Phoenix and the zoo. RHR--56.

pm--3.25 NXR course run w/ some pick-ups in a loose fartlek fashion. Excited to see how brace the kids will be mañana.

am--4 Ran around, spectating the races. It's pretty fun to see these kids compete. 8th place showing from the girls and 14th from the boys. Great day to be a panther.

am--5 Lutheran LED/Bank w/ plyos after. Beautiful morning. We finished our run just in time, before the deluge. RHR--51. 

pm--7.25 Up/down hill work w/ a 10-minute tempo. This was hard work for me. The kids seemed to take it in stride. No big deal. It is starting to get chilly.

am--5.5 DI/Neighborhood Bushes/Running Center Loop. Colder morning. I think we're on the threshold of Winter. My legs are pretty beat from yesterday. RHR--49. 

pm--6 Green Springs w/ some good chatter and fun. Legs feel wrecked.

am--4 Ran around while kids did their workout. RHR--50.

am--10.25 Suicidal Tendencies w/ Andy and Tom. Beautiful morning w/ good chatter. Happy Thanksgiving to all. RHR--50.

am--8 Reverse Loop through Santa Clara. After I climbed the cemetery hill, I felt good and just keep flowing. About 30 minutes of light-to-real tempo. Dipped into the 6:00s for the last 5 minutes. Felt awesome. RHR--51. 

am--8 Barrel Roll from the bottom parking lot w/ Roger and some of the girls. We went over time just a bit. Ooops. Love running w/ those kids. Thankful to be a part of something great at PV. RHR--54. 

am--4.25 DI/Neighborhood Bushes. It was a cold one this morning, but once I got going, things felt good. Less residual aches starting this week than the past few weeks. RHR--47.

pm--7.25 Sunrise Loop. Anna was w/ us for the run. It was fun to see her push herself. 

am--4.25 Serenity-to-Tuweap Loop. The morning was perfect for stargazing. Feeling decent after the sluggish run yesterday afternoon. RHR--50.

pm--4.75 Warm and cool w/ kids before and after the workout. They looked good out there.  I erged for 10 minutes, pulling pretty hard, when I got home. 

pm--7 Green Springs Loop by Alli's w/ 4x striders after. Chilly but strong. RHR--52.