Turn your rut into a groove.

am--10 Green Springs long run w/ 5x pick-ups in the middle. Very nice run w/ the group for the 1st time this summer. I enjoy these wonderful human beings who make room in their schedules for awesomeness. RHR--51. 

am--6 Half Bitumen/Half Grass w/ 8x striders after. I got some other running while setting up the race course for the kids. It was hot this morn. RHR--51. 

pm--1.5 Shakeout run followed by 4K (17:30) on the erg. Rowing is an approximation of deadlift w/out the heavy lifting on the way down. This will be a good way to strengthen my legs & back.

am--7 Dirt Mile Loops to build stamina--mid-7's for 25 min. Another good run w/ the top group of girls. They stick together well and encourage each other. Great kids. I'm lucky to work w/ them. I felt surprisingly good running on tired legs. RHR--51.

am--6.5 Hilly run into the north desert. We just explored. Everyone was feeling pretty beat from the week so far but pushed on regardless. That's what I love about these kids; they continue to work hard. RHR--51. 

pm--1.75 Shakeout after weights. I erged instead of lifting. The workout today was 4x 500 (2:03, 2:02, 2:00, and 1:57) w/ 1 min. rest. Hard but good. 

am--6.5 Coral Canyon exploration. Some of the group didn't want to follow the traditional route, so we went exploring. It turned out well. Got in some road, some trail. Finished w/ 6x barefoot striders at the park. RHR--51.

am--7 The Rim Circuit w/ Andy. Good run, but my legs were feeling the week. The trails were beautiful after the rain the last few days.