Turn your rut into a groove.

am--8.5 After the barefoot warm-up we headed toward Grapevine Springs and into Coral Canyon. On the way back we hit a 2.5-mile tempo. The girls did great even though a few of them weren't feeling well. Nice run today. 

am--5.5 Nice run w/ a good group on the dirt mile, followed by striders and kids club. I'm getting excited to see how the kids respond to racing next week. They'll do great. 

am--5.5 Ran down into Hell's Hole to do some rolling hill work--4 x 1 min. & 5 x 30 sec. The girls really dug deep on this workout. And I'm not going to lie; this is one of the tougher type of workouts for me. On another note, I need to get an evening run in today. I've been having some sciatic nerve pain the last few days, so I've taken it easy. It's starting to feel better. 

pm--4.5 A nice, easy run to recover from earlier running activities. 

am--6 A nice recovery run out on the Tortoise Road followed by striders. I added ~1.5 barefoot miles after the striders. I'm feeling kind of flat today and realize I need to work on top-end speed. 

am--6.5 We went to Little Valley Park and did some hill work--3 x 30 sec. & 5 x 1 min.--in a neighborhood near there. The hills felt extremely hard for me today. Maybe I'm getting old. We finished w/ ~3 miles barefoot @ the park. 

pm--3.5 A real easy recovery run. 

am--9.5 Tom & I finished a really cool loop that we discovered a few weeks back. It heads off from Sidewinder and climbs up Santa Clara Hill. It's a steady, if not fairly relaxing, climb to one of the highest points in the South Hills. It will be a go-to in the future.