I've neglected this blog, as my last post was eight or so months ago post-2012 Zumbro 100.
Since then, I finished the 2012 Afton 50K, was graciously permitted to run the 50 mile at Superior Fall Races after my runner missed a time cut off at mile 42.8 during the Superior/Sawtooth 100, returned to disc golf when I wasn't/couldn't run, and oh yeah, had my first child. Running all-but disappeared post-Zumbro for all of those legitimate reasons, but I'm rededicating myself to running.
For 2013, I'm trying to stay as focused as possible toward my goal of Sawtooth 100 in the fall. I'll likely not race until then - my wife is finishing law school and taking the bar at the end of July - but I purchased a jogging stroller (BOB Ironman) so I can run with the little guy in the summer and give my wife a break whilst she studies.
Right now, I'm only able to run about four days a week, up to six runs per week (doubles on Saturday and Sunday, but that rarely happens). I'm focused on getting a solid base down of 30-40 miles per week, with 2+ hour runs on Saturday and 5-10 on Sunday. When May comes, and I can run in the morning again, I'll be back in my usual six to seven days of running per week, with the occasional double.
I am also newly inspired for 2013. I discovered Coach Jay Johnson's blog and the Mrytl routine, a hip-strengthening progression workout designed to be done in a build-up/injury-prevention (Phase 1) stage. I'm going to add a few things to it, two of which are stability exercises from the Oregon Project's physical therapy routine - again, to strength runners' hip girdles - and the one-legged stand that I learned from Chris McDougall and his coach, Eric Orton. From the OP's work, I'm adding reverse clams and the hip/leg orientations from their description of clams, reverse clams, and Jane Fonda's. The OP give more thorough description of the technique and potential pitfalls of the exercises for those two exercises. I'm also going to try and do Johnson's lunge matrix - something I already do with regularity, especially on cold days - before every run.
Finally, I am inspired to run some speedwork and perhaps a road half- or full marathon or two - likely Twin Cities in October. Devon Yanko, fka Crosby-Helms, wrote a great initial column on iRunFar.com regarding lessons she learned from running fast road marathons (she qualified for and ran in the women's 2012 Olympic Trials for the marathon) as those lessons are applied to ultras.
I know what works for me is variations on Jack Daniels' Running Formula. I'm going to try and follow his recommendations to the best I can, because if you want to run fast [in a race], you need to run fast [in training].
EDIT: one more thing, I'm currently running in New Balance 110's, the next generation (not really an upgrade) from the MT10's. They're thinner in the sole/last, have a dedicated rock plate, and more tread for trail running. It really is a mountain shoe, but I was sick of the balls of my feet being hammered by the rocks on the trail and thus switched from the MT10's. I'm not sure I'm completely happy with them right now, they are markedly stiffer on first impression and for a while until they warm up in the winter. They are great on snowy, icy trails and roads but less so on snow-free roads. I'm probably going to get a dedicated road shoe, something like the Minimus Road Zero, 10, or 20. I think my perfect trail shoe is the sole of the 110's and the upper, last and everything else of the MT10.