Philippians 4:13

8M after sleeping in a bit and going out on a nice morning through SRL and back. Nice and easy start to the week in 56 minutes flat. Hoping to get some speed work in this week and a good long run on Friday or Saturday.

4:15am...7M very slow as this is my first run in a week at this hour and on less than 8 hours of sleep.  Back to the real world and work today.  (Defyance)

6.1M at lunch on a calm, sunny and warm day.  1M at slow MP then 5M at tinman tempo pace for a total time of 39 minutes.   Nice easy run but felt like this was about all I had today which is disappointing.  Try to hit some better runs later in the week.  (Ride)

4:30am...a slow easy 6M early this morning.  Just a normal morning run.  (Defyance)

Speedwork at lunch today trying out my new Saucony Kinvara shoes that I got from the company.  Nice shoes, very light (6.7 ounces!).  Warm and sunny day with a light breeze, perfect for speedwork.  1.5M w/u then the intervals:  2x0.25M (74, 77...4:56 and 5:08 pace!), 3x0.5M (2:43, 2:47, 2:44...avg. 5:30 pace), 2x0.25M (77, 83 - let up on this last one).  Cooldown back to the office for a total of 7 miles in 45:44.  I feel good about the times on the intervals and the shoes worked great!  (Kinvara)

4:20am...I had company on my early morning run for the first time in ages.  Curt W. and I ran a decent paced 8 miles through Snake River Landing and back with a 0.5M extension on Sunnyside in 1:00:25 (7:33 pace).  Nice to have the company and conversation and push to go a little faster this early.  (Defyance)

I may not get a lunch run in today due to work meetings and a dentist appointment this afternoon, but I might go out after work for a short run.   No run after doctor's appointment, instead I spent time with the kids (ice cream, playing Wii, bike ride, etc.) for a nice family time after work.  Plus, a major thunderstorm rolled in about the time I wanted to go out, so an easy day!

Early morning 6 mile run...I had nothing today, NOTHING!  Very slow and sore (hips were really tight).  I had time to go longer but why extend this misery...hopeful for a better long run at lunch today.  (Defyance)

Planning a 20 miler tomorrow which I will likely combine with hill work and run the Sunnyside hill (out and back) twice so I can have a midway stop for fuel/hydration as well.

10 miles on a warm day at lunchtime from the office to Pancheri and back for the big river loop.  I really tried to focus on trying a form improvement where I extend my hips more on the kick.  It seemed to work really well as my pace picked up but the effort did not feel much change.  After about 6 miles I started to feel the change for this first run so I started to ease it back and relax for the last 3 miles to finish in a total time of 1:07:40.  (Ride 2010)

2 reference articles forming the basis of my form improvement efforts:

http://uvaendurosport.wordpress.com/2010/07/09/runners-world-asked-us-whats-the-single-biggest-problem-in-running/

http://runningtimes.com/Article.aspx?ArticleID=19948&PageNum=1

A hard workout today.  After sleeping in due to a late night at the emergency room with my son for a terrible earache, I left for my run after Kami got back from the gym at 7:30.  I combined my long run with a hill workout and ran 18 of the hardest miles in Idaho Falls!  I ran up and over Sunnyside hill then another 4 miles out on the big rollers towards Bone.  Essentially, I ran most of legs 2,3,6, and 7 of the To Bone and Back (the hard 20 miles of the 40 mile course).  The first 9 miles were into a good headwind (running up with a headwind on Sunnyside is a bitch!) but it kept things cool. 

I stopped at 9 miles and had a gel, but I didn't have any water (since I changed plans during the run).  On the way back it was getting warm and I bumped into a construction worker on the wind farm project (installing 83 more wind turbines on the hills above IF!) and he graciously let me have a bottle of water and we chatted for a few minutes.  At 13 miles, I got to the downhill portion of the course and was able to speed up but was starting to feel the effects of the hills.  At 18 miles, I was done but I stretch out another 1.1M for a 19.1M total in 2:22, which isn't too bad (7:34 average) considering the hills.  

Now for a day with the family on my day off!

Ran and easy run with Andrea this morning on a great morning...cool with a breeze.  Legs a bit stiff from yesterday and Andrea's hamstring was acting up so nice and easy for 10.1M in 1:20 (3 by myself, 7 with Andrea).  Ran harder for about 1 mile at the end to catch McKay so Andrea would have someone to finish her run with after I headed home.  My daughter's swim meet is today, looking forward to seeing how much she has improved over the summer.