Winning Back What I Lost

Easy run this evening at 8:54 overall pace; temp around 90 but there was some cloud cover so it didn't feel quite that hot; first mile was sub 8 min then I forced myself to slooooooow down; my workout plan called for a 9:21 pace for this run but I haven't quite mastered the fine art of slowing down absent an injury; knee felt much better now that I'm popping prescription anti-inflammatory meds like Brett Favre

No running today; tempo run tomorrow; weight training for an hour concentrating on core & legs w/ about 15 mins of upper body

A nice run after work on the greenbelt from Municipal Park to Barber Park and back; tempo run for 4 miles at 7:54 pace; warmup and cooldown around 9:30 pace; warm and windy w/ strong headwind on the way back; beautiful run along the river though; makes me wish I lived closer to take advantage more often; I think I'll have to do more of these after work runs as my office is a mere 2 minute drive to the nearest park w/ access to the greenbelt and/or the foothills to the north

http://www.mapmyrun.com/route/us/id/boise/559253973

Out and back easy run down Overland to Linder at 8:53 pace; visited my chiropractor, Dr. Brian Rae, again today and told him about my knee pain; after aligned my spine and hips he worked a little on my knees and I was astounded to hear my right knee pop like a cork;  no knee pain to speak of today......nice.

Started to gear up for the marathon next month w/ my longest run in quite a while; felt pretty good throughout w/ a nice and easy pace (9:22) until around mile 13 or so; that's when it really started to warm up into the mid 80's and I ran out of water