Slow this morning.  I didn't eat before going out (got a late start) and also didn't use the inhaler before I left - started to feel my chest tighten up towards the end of the run.  Temps weren't too bad - mid-70's - but the humidity was a little higher than usual, I guess because of the rain yesterday.  It didn't rain much but at least it was something and it brought the temps down for a while. 

no real workout today - just some easy shoulder exercises

Not bad today.  The first 2 miles of the race were in the shade so that helped.  Given the temps (around 80* at race start) I was hoping to finish somewhere around 1:15 - I came pretty close to that.

No real training tonight.  I went to a Running Form Clinic at the LRS.  We did some short runs and they took video to show us how we could improve our form.  Turns out my form is pretty good - the only thing they said is that I need to tighten up my arms a little, they tend to swing out sometimes and I should be keeping them closer to my body.  But my landing is good (I'm a midfoot/forefoot striker) and my cadence is good.  He also gave me some drills to do to help me pick up my feet a little.  I tend to shuffle and that's not a good thing when I'm running trails.