Turn your rut into a groove.

pm--10 Ivins out-and-back via Harmon's. I didn't make it to morning practice because a bad mix of Nyquil and an itchy trigger finger on the alarm. It sounds like everyone had one of those days at PVXC. What doesn't kill you makes you stronger. The run tonight was guided by Wilco. I wasn't sure I had much pep, but when the heart asks, the body responds. 

am--3 Harts/Weights/Harts. Decent morning. My legs were tired from last night. RHR--52. 

pm--7 Green Springs. Although I was fatigued and it was hot out, I was able to get a pretty good push through the run. It was good to see that the girls realize they need to buckle down even more if they want to accomplish big, big things this year. 

I finished an interesting book tonight--The Captain Class by Sam Walker. This is a nonfiction book that reads pretty quickly and has some useful information about dynasty organizations and what they have in common. I also learned about social loafing.

Walker outlines 7 characteristics of elite leaders and uses awesome examples. (Search Mireya Luis on YouTube.) If you're into sports and familiar with some of the great teams, this might interest you. 

am--6 Lutheran out-and-back/Bank/STG Running Center Loop. I ran a little more this morning because I knew I would get fewer miles this afternoon while the kids do their workout. RHR--52. 

pm--4 Just some chill miles around the Dirt Mile w/ Rylee. I was impressed w/ the pack and the Senior leadership. This weekend will be interesting. 

am--3 Harts x 2 w/ weights. We have had a nice crew to weights the last few sessions. It's awesome. Seeing kids work hard and improve makes coaching worth it. RHR--51. 

pm--5.25 Run to the hidden Forest Park via the underpass. It still feels hot, and my body is sore, but the crew is still fun. I got to write a little note to Mitch. What a great kid. Light erg for 10 minutes when I got home.

am--2.5 Neighborhood bushes w/ yoga after. The stretching part of yoga feels good, but the twisting scares me. RHR--50. 

pm--6.5 Quail Ridge Loop w/ 6x barefoot striders. I'm pretty tight and sore. This has been a sneaky big week for me. Time to roll. 

am--5.5 A nice run into Green Valley that induced mucha perspiracion. The SUU Invite was fun. We had some kids run well and others that learned something for the future.