Philippians 4:13

6:30am...beautiful morning for a run, cool and calm.  Practiced my form improvement again on this run (I need to get it so don't have to think so hard about it) and it felt good.  Nice easy effort and improved pace for the feel of run.  Started easy to warm up then hit relaxed splits in the 6:30ish range for most of the rest of the run.  It felt much better when I really relaxed and just extended the hips, I can tell I have been running with too short off a stride for a while now, this should be a good change once it is second nature.  

Out early for a run before Kami went to work.  6M slow and easy...it took about 4 miles before I felt like I was running then the last 2 I picked it up and extended my hips a lot better.  (Defyance)

6.1M on a warm day at lunch.  1.5M easy then 4.6M at MP (6:20ish range) really focusing on opening my hips.  Effort felt as easy as the warmup, pace was about 25-45 seconds a mile faster.  Just need to get to the point where I don't have to focus as hard and it is natural then I will focus on my toe off in combination with this change.  (Ride 2010)

Another good form article:  http://www.runningtimes.com/Article.aspx?ArticleID=20261

7 miles early this morning on a warm and humid morning.  Started very easy, ran about 1 mile with Andrea to start her tempo then 1 mile at slow MP to finish of the run in 54:10.  Hip extension is feeling good and easier.  (Defyance)

Have run into an issue with my fall race plans.  My wife and I miscommunicated about the dates for SGM and she has to work that time and the kids are out of school the next week!  So, I either have to likely go to St. George solo (anyone need a ride?) or possibly run a different marathon this fall as my goal race (TOU?). 

Wow, RunningTimes is timely with information right now for me with another good form article:  http://runningtimes.com/Print.aspx?articleID=20271

Nice solid moderate effort run at lunch on a hot calm day on the desert.  Once again this is a form focused run which felt really good again without feeling too tired.  4 miles in 25:37 (easy 6:24 pace).  (Ride 2010)

8.4M in 1:04:30 with Curt this morning.  1 mile warmup then the rest of the run in 7:00-7:30 range.  Lower back a bit stiff, but the pace felt much slower and the hip extension was good without thinking about it as much.  Good progress on the form change.  Likely my only run today due to work and a birthday party later today.  (Defyance)

8M early on a nice morning in 1:02:20.  Started a bit slow but picked up a little as I woke up.  The form change is coming along well as I could feel the power in the hip extension this morning (although I still had to think about it otherwise I started shuffling more...could be the 4:30am time of day as well!).  (Defyance)

6.4M in 42:35 (6:39 pace) on a hot and humid day at lunch.  I started out thinking I might try some speedwork but my warmup demonstrated that this was not the day for that.  So, I focused more on a form run (power in the stride, knee drive forward) and maintained a solid 6:35 pace for the last 5.4 miles in easy effort.  Good form run again.  Got whistled at twice by cars of women during the run...not bad for an old guy!  (Ride 2010)

7 very slow miles on a warm and muggy morning.  My lower back was really stiff today when I woke up but started to feel better about mile 6!  Try for a better run at lunch today dodging storms from the looks of it.  (Defyance)

6.75 miles at lunch on perfect day, it actually felt cooler than this morning.  1 mile warmup then 4+ miles at slow MP, 1 mile cooldown and 6 0.05M barefoot strides in the park.  A good run.  (Ride 2010)

Off for a weekend of camping at Massacre Rocks State Park for my son's birthday.

Camping at Massacre Rocks so I went for a run from the campground to the Oregon Trail Ruts about 2.5 miles away then some single track on the trail itself.  Ran up to the rest stop (to use the facilities) then back to the ruts and the campground for a total of 8.4M in just over an hour.  Then we did some good hiking on the trails and we all road bikes back to the trail.  So I am going to count a total of 10 miles for the day.

Drove to Register Rock, went to American Falls for ice cream and had a great dinner and time around the campfire!   A great day of camping.