Ok, I'll start the new week just so MrInertia won't feel he has to always do it. But I haven't run yet, so we'll start the week with a non-run post! And a short work week it is, only three days for me! Shan, congratulations on your monthly mileage PR, that's wonderful! And I hope you feel good and ready for more... right? The "Wave Run" is supposed to be like a longer series of intervals... you get the speed workout and the long run, without totally wearing yourself out (that's the theory at least). I did my faster miles too fast, and the wind really made some of them hard. It was good to try it though, and I know a little bit more about what to expect for the next time I do it. Today's run will be just 4 recovery paced miles. I'm going to add Monday running on most weeks this summer and fall to help get weekly mileage up. Hard to get more than 50 miles when you only run 5 days a week... DS2 got on a plane at 6 a.m. to spend a week at soccer camp in Oregon. This is where the kids who made the Alaska team go to the regional camp where they hope to be picked for the regional team. From there, they hope to make the national team... If DS2 makes regional I'll be delighted. I've seen those kids from So. Cal and AZ though... the competition will be tough. I plan on getting a lot of work done around the house and yard this week. Having one less teenage boy in the house should help... Although I'll miss his strong back and legs for the yard work part. DS1 will be available though... lucky kid. What are all of you planning on doing to celebrate the 4th?

A 15k is just about 9.3 miles in distance, but the thing to watch here is the effort. Your 10 mile long run would probably be done at an easy pace, whereas your race (even if you say you're doing it as a training run) will be much more of an effort so more of a workout, actually. You might be better off with a 10k, and include a warm-up and cool-down run to get your full miles. But it's really up to you... just don't hurt yourself! 4.3 miles today, a little more than easy pace but I sure felt slow... 8:38 avg, and got me to 177.5 for the month of June. I'm hoping July and August are both over 200... Seems like summer is going fast!

No running yet. Might do some later tonight. June was a very low run volume month, but new record on the swim yardage, and close to a record on the bike. Shan, you should do fine on any of the runs for your 4th of July. Like Erika said, the 15k at race pace would probably be a challenge, but you could do it. I signed up for a 10k on the 4h of July. Can't beat a 6 dollar entry fee. No T shirt unless you wanted to pay 10 dollars more. I have enough T shirts. Not chip timed, but a fun race non the less. After that picking up a friend at the hospital who will have surgery for a broken collarbone. Don't think he needs the surgery, but he wants it, as that will motivate his g/f to come down from Canada. After that a party a hour from here where it will be over 100 degrees. At least they have a nice pool, and air conditioning inside.

10-miles running yesterday morning followed by 25-miles on the bike. Nice being on vacation this week even if it is going to be spent at home. DS1 flight was cancelled yesterday so we are hoping he makes it in this morning. I'm up early to get the run done before the drive to the airport in KC. Hope to bike again this afternoon/evening. 4-miler race on the 4th followed by a few extra after the race. Saturday I hope to do my first longrun in a month. Group is running part of the Heart of America Course. Run starts at 5:30 AM so I will have to get out of the vacation sleep mode. I will also have to be good during the 4th of July festivities.

Brian - that's very exciting that baby is doing well! Sorry to hear about the morning sickness!! I hope your 4th race goes well! Pace - wow sounds like you have a lot of stuff going on! I hope you are enjoying vacation! Good luck behaving on the 4th!

186.4 Mi in June for me. Felt like I was hardly running for so long. Shan, agree with what everyone said. Go with how your legs feel. Brian, good news on healthy solitare baby. Erika, I hear you on over 50 is tough to get on 5 days a week. I'd like to peak at 60ish, but at some point I know it safer to go to more runs. Although part of me would like to do doubles on one day, and still just run 5 days a week. My workouts are not as creative as you, seems I do pace runs, LRs, or easy. But since I've been adding miles guess that is OK. Do you pick what type of workout you do by random? P2R, going up north for a vacation again this year? 8K on the fourth for me. All my running friends are doing it. We're all friends, but we all want to beat each other.

so here's a question - WHERE IS MURPHY???? So my run was great! I was in that place where I felt like I could have run forever!!!! Unfortunately my intestines felt very different. oh well...

Yeah, where is Murphy? 6 miles tonight, planned on easy, ended up with almost tempo pace of 8:14...