Turn your rut into a groove.

pm--6.5 I basicaly suck. Slept through the alarm. Missed practice. Felt like a heel. But I tried to make up for it w/ a speed workout. Warm-up--1 mile--followed by 12 x 400 @ 1:29 w/ 1:00 (pretty much 200 meters) for recovery between and 1-mile cool-down. Ended up being right around 50 minutes. Tough workout.

This is my first firm commitment to my marathon plan. We'll see how it works.

am--6 Barefoot warm-up and parkway run. The run felt pretty good, and the pace was pretty steady. My hamstrings are a little tight from the hamster running yesterday. Practice was sparsely attended. Perhaps it's the holiday weekend. 

am--7 Barefoot warm-up, run into Hell's Hole w/ Rob and Cowboy, barefoot striders. The pace was moderate for most of the run. Some of the boys are working for varsity spots. 

am--6 Ran to Sandburg's Pond and then to the soccer field for some barefoot miles on the grass. I really love these days at practice. 

pm--9 Hit the TM @ .5 % incline to run some MP miles. Started with 1-mile warm-up, hit 7 miles @ 7:19 per mile pace, then cooled down for 1 mile. This run gave me some great confidence. The pace required focus but was groovable. The tv images for just over an hour were LeBron, LeBron, LeBron.

am--6.25 Mustang Pass out, Power Line back. Love the trail. 

am--11.75 A few neighbors and I drove out to Kolob this morning to run the Wildcat Canyon Trail. This is the same trail you use to access The Subway. It also connects to the West Rim Trail. We ran from the trail head to the West Rim Trail and back. The trail is beautiful single track and is very runnable. It begins in the pines and works its way into the oaks. The temperature was perfect, probably due to the elevation. We started at ~6550 and hit a high point at ~7000. It took me a minute to get used to the slightly thinner air. The highest I've hit down home is ~3850. Accummulated elevation ~1300. I would definitely run this again. The only downside is the drive. Great way to end a week.