Turn your rut into a groove.

am--8 Up to the Canyons and down to the orchard and home again. Borrowed my wife's iPod and just enjoyed the relaxed running and the tunes. It was a bit smoky out. 

pm--3.5 Core exercises, 2-mile warm-up, and 1.5-mile cool down situated around timing the kids on their 800s. They ran awesome today.  

pm--8 .5 warm-up and then down to the river trail to do some 2/jog/1 AT miles w/ the varsity girls and Coach. We hit the 3 miles, hovering around 7:00/mile, which is :20-:30 faster than tempo for me. It felt good. It was nice to do a more intense workout w/ a group. The girls are super tough and awesome runners. 

3 More w/ the wif. She's getting faster. 

am--6.25 A moderate morning run w/ neighbor Greg. It took a minute to flush the legs but felt great after that. We went down into Sunbrook and back home.

pm--8 .5 warm-up and long, grueling run in the hot, hot sun. I was really dragging today.

pm--5 From the school to the church on Telegraph and back then 8X100-meter barefoot striders. I actually like striders. 

am--17.5 Ran w/ Bags from above Veyo to the N. Bluff chapel. It felt pretty good to get a long run in. Even though I don't always look forward to long runs, after I feel like poking my chest out and just nodding and saying, "I just ran 17.5 miles, suckas." I picked up the pace the last mile thanks to the little bottle of something special at mile 13ish. Oh and it was beautiful out. 

pm--2 more w/ the kids in Provo. 

pm--3.75 I chose to sleep in a little this morning and chaperon breakfast at the hotel. Spent a long day watching the team run well. Got home and went out for an steady, easy run up Lava Flow to Sunset, down Dixie Drive and back home on Country Lane. This was a good week and gives me a lot of confidence in my running going forward.