Turn your rut into a groove.

am--9 Foremaster and River Trail w/ 10x 100m hills. The run was decent. The group was smaller, perhaps the smallest we've had all season. On a better note, the weekend allowed my body to recuperate, and I was feeling fresh this morning. RHR--49.

pm--3 Arctic Circle costume/ice cream run. Good costumes this year. I was part of the Emperor's New Groove crew. 

am--3.5 DI/Ab stuff/Harts. I didn't have a spot partner, so I just did some core/abs stuff to continue to strengthen my Trans Abs. On another note, the weather seems to have decided that it is Fall. RHR--47. 

pm--5.75 Green Springs to the top. Felt good today w/ some hearty convo and nice weather. 

am--5 DI w/ Lutheran sign extension/Neighborhood bushes + (to the bank) w/ plyos after. I was happy for the gloves I wore--my fingers get awfully cold--and am glad that I opted for short sleeves. It's not quite long-sleeve weather. RHR--50. 

pm--5.75 Some miles here and there during the workout at BHNP. I jumped in for the last few hundred meters on each interval. The kids are looking fit right now. 

am--3.5 DI/Core stuff/Harts+. Skeleton crew w/ strong bones. RHR--52.

pm--6.5 Washington out-and-back via Sandberg's w/ 6x striders after. Good run w/ good chat.

am--5 DI to Lutheran LED/Neighborhood Bushes +. Good morning w/ some wonderful people. Good luck to the Ball team today. RHR--49. 

pm--1 Ran 1 loop of the dirt mile to set up the 800m cones. Between stickers and timing, I didn't get anything more. I thought I might jump in on a warm-up or cool--down, but naw. It's ok. The week's been a good one. The kids ran well. I'm getting excited. 

am--6.25 Sullivan Trail out-and-back. We had a decent group this morning. Talked about Dr. Strange and other things until the ninja Finches snuck up on us. RHR--51.