Turn your rut into a groove.

pm--5.75 Easy Fartlek--10 x 1:00 w/ 1:00 recovery. These were in the high 6s. Just enough to get the legs stretching. 15-min. warm and cool. 

pm--8 Out to the highway and back via the bike path near Pioneer Parkway. It was a bit windy, but overall the run was great. I know I've said it before, but an 8 miler is some kind of sweet spot for me. 

pm--4 Did a warm and cool around 8 x 100m striders in the grass. W/ shoes this time. Maybe I'll work to barefoot when I'm not so rushed. 

pm--10.50 A slow burner/slow builder on the tready no less. Sad to say, but when it takes me longer to get running, the tready creeps in. I'm glad to get a run in like this though. 7ish years ago, when this all started, I really started to get stronger and faster w/ the 90+ minute runs every week. It's time to start bringing those back. Throw in a fartlek, some striders, and a few tempoish miles every week, and I'll be coming back as strong as ever. 

pm--4 A predator run, starting at mid-8s down to high-6s. Felt decent. 

pm--5.5 Truncated morning route in the evening. I've had a good week--a longer run, a few mids, and some leg-speed work. Let this be the start of a real groove.