Turn your rut into a groove.

pm--5 Fartlek 5 x 2:00 w/ 3:00 recovery. I thought I had an informational meeting sooner than I did. Needless to say, I used the time to get my run in. Bed will be calling early as I was up most of the night w/ my sick daughter. RHR--52.

pm--7.5 Choose-Your-Own-Adventure run/striders/into Washington and back. Nice run w/ the kiddos (a few groups) after missing a few days. I had the wonderful opportunity to talk to Carli and Irene a bit about their seasons. RHR--51.

pm--8 A nice lollipop run around the Canyons w/ a decent pace. When I run on my own I keep it steady and maybe a bit dailed. Beautiful temperatures even the clouds have been heavy. RHR--57.

pm--7 Tready progression run after the kiddos went to bed. The pace felt nice most of the time. I tried to work on some relaxation techniques that I'm learning about. RHR--61.

pm--9 Barrel Roll w/ Sidewinder extension. A nice, relaxed run under heavy cloud cover. It made the temps feel a bit cooler than they were. RHR--57.

pm--9 Rim Circuit w/ a full double loop on top w/ Jesse down from ID. It was a very pleasant evening. We came stumbling into the trailhead a few minutes after full dark. Pretty good run. Jesse's loving his trails in Boise and wanted to come down and get some running in on the SCRR. I'm always happy to show anyone around the South Hills. RHR--59. 

It was interesting to see the results from NXN. What is Aris doing differently?

pm--5.5 A nice Fartlek run.  4 x 2 min. @ tempoish w/ equal recovery, sandwiched around 3 x 1 min. @ 10k pace w/ equal recovery. Felt good and loved every minute of it. RHR--57.

pm--5.75 Barrel Roll in reverse at a fairly leisurely pace. I find myself digging in just a bit up the hills and gliding down. RHR--60.

pm--6 A nice run up around the Canyons w/ my neighbor. It was decent. The pace of the last few days feels harder yet slower. What gives? As soon as I got home, a neighborhood pulled a pretty good Bazingha, pretending to be a challenged man who had just watched his cat get run over. Apparently, I was the nicest in the neighborhood. RHR--56.

pm--5.75 A nice progression run, starting in the mid-8s and ending in the low-7s. Felt decent. I followed up the run w/ some weights and kettlebell. RHR--60.

pm--5 Nice and easy run, listening to The Band and one of the best bass players of all-time--Rick Danko. RHR--60. My heart rate might be up because I'm starting to get a little cold. 

pm--9.5 I hit the trails after the rain let up--Rim Circuit & frontside of Barrel Roll. I had planned on going a few more miles, but the body--heart rate, illness, & temperature--told me to call it a day. Perhaps I shouldn't have run today. RHR--66.

pm--4.5 Tready Fartlek on little to no time. 12 x 1 min. in the 6s. I'm feeling better after a mostly restful weekend. RHR--54.

pm--7.5 Rim Circuit w/ extra small loop up top. The weather was beautiful. I saw Holub out on the trails using the little light we have after work. RHR--56.

pm--6 Nice run up through Lava Cove and around the Canyons w/ my neighbor. It was sprinkling when we started but ended up being a nice evening stroll. Felt darn near peppy at the finish. RHR--57.

pm--8 Medium aerobic run, pretty much all ~8:30s. Followed it up w/ some light weights, kettle bell, and sit-ups. RHR--58.

pm--5 Progressive run. I was beat after work and had to take a short nap. Then I got a decent run in w/ paces between 9:00 and 6:50. RHR--57.

am--9 Zen/Moe's loop. I intended on getting a few more miles than this today--who knows maybe I will get a few in later--but Thomas wanted to head out. I can't pass that up. We had some good chat and good running. I added a grass loop or 2 at Tonaquint Intermediate. They have lots of nice grass. RHR--I stopped counting once it hit 60. I had a long day yesterday, coupled w/ a late night. 

am--6 Fartlek on the rugby field @ SCHS. I did a 15 min. warm-up and then glided through 5 x 3 min. @ 6:50ish--this is about where I think my 10k pace is right now--w/ 2 min. recovery. This was fun and got me breathing pretty hard in the thick of things. Some light weights and kettlebell after. RHR--55.

pm--8 Even-tempo aerobic run on the tready, watching some Hardwood Classics (Bulls v. Cavs 1989 playoffs). I'm just finishing up Sacred Hoops by Phil Jackson. It's a great book for leaders, coaches, and lifers. On another note, waiting until later in the day to run, especially on days off, leads to a crudhole day. RHR--53. 

am--6 Got up and got my rear out on a run this morning. I ran up to the Canyons to do some striders on the ball fields, but there were people working. Weird right? So I did my striders, trying to focus on leg drive and elbow drive, on the grass behind one of the fields. Decent run this morning. Saw a city worker cleaning the gutters on my way home. Weird again right? What kind of dictatorial city government do we have here? RHR--56.

pm--4 Short progressive run after a long, yet wonderful, day. No RHR measurement this morning.

am--8.75 Barrel Roll w/ Sidewinder. It truly is winter especially w/ the headwind out this morning. It was pleasant despite the elements. There's just something about being out by yourself on the trails that is good for the soul. RHR--56. 

am--10 SC Mountain. I spent another beautiful morning playing around in the SCRR. This morning I ran up, and I ran down. This run is beastly--about 1200 ft. of climbing--but totally worth it; the view at the top is spectacular. Another payoff is the mostly downhill return trip. Decent week w/ 3 nice longer aerobic runs. I'll see if I can bump those up a bit next week. RHR--58. The heart rate is staying pretty steady. Perhaps I'm getting close to enough consistent sleep.

pm--5.25 Fartlek work. 15 min. warm-up, followed by 6 x 2 min. @ ~5k pace (6:30-6:40) w/ 1 min. recovery, wrapped up w/ a 10 min. cool-down. RHR--56.

am--8.25 Rim Circuit w/ an added big loop. It was nice out this morning, perhaps a bit cold, but I love winter running. I got a new watch for Christmas and used it today w/ a hrm. Not a big fan of the feel, but it gives some interesting feedback. RHR--56.

pm--5.5 Nice, easy run to round out the year w/ 8 x striders at the end. RHR--~60ish.