Funny how I had the exact same milage for two weeks. Totally unplanned. I'm trying to stay slow and steady and build.

Nearly died in the heat on Saturday doing a couple of miles of hills. The treadmill is an ally of mine. It paces me. I tend to go too fast on the roads. Especially where I see more runners.

I plan on trying form drills again this week. I looked at Pete Magills video. I should have taken a note card with me. I looked rather silly on the football field. The next day my legs felt it. The worst was my shoulder as it has limited range of motion from surgery 3 months ago.

So here is this weeks plan. 10 today-done yea baby. tomorrow an easy 3-5, Wen stuck at work, Thurs form drills, Fri 5-6,Sat 3-5, Sun longish. I would not put money on the week actually looking anything like this by Sunday.

Looking ahead I have found some races to work into the fall. Without looking there are 5k's every Sat/Sun here. The 10k 10 mile and 1/2's are sometimes a little trickier. Tentatively looking at a 1/2 in Punxutawney Oct 9th as my last long race. Another consideration is the Long Beach Island 18 miler that weekend. My father lives in Barnegat.