On paper this looks like a great run.  Sub nine pace for 11 on a hot (89) humid (65 dew point) day. However, when you peel back the layers of the onion and look at splits, it doesn't look so pretty.  Decided that I want to do this marathon pace (8:45) eventhough plan calls for Mary pace + 1 min. (9:45). Knew weather was going to be warm and wanted to head out early, but had to deal with some things and got a real late start.  Like an idiot, I did not adjust my goal.  First half went quite well and on target. In fact things were fine until about mile 7, when heat finally caught up with me.  At about mile 8 the 4 bottles of water I took were all gone.  At 8.5 I detoured to the Wales trailhead to refill my bottles.  While I was there, I drank two bottles and dumped another on my head.  Then I filled all 4 again. Over the course of the next 3ish miles, I went through all 4 (although some of that ended up on my head). So all total I drank close to 10 bottles and I was still down about 3.5 pounds at the end.  So I lived to run another day and learned some lessons that I already knew and that I will ignore again on some other day. ;)

Thought plan had called for hills, but reviewed it right before and realized this is a pull back week and should be easy.  So I modified my route a bit. Ran two miles of somewhat hills to Ice Age Trail and took a flat(er) section. Three miles on the trail and 2 back home again.  Was warm and muggy, but when hasn't that been the case this summer.  Also stomach was uncooperative for a good portion. So all things consider, really not a bad run. 

All day at conference in Madison, meant I would not make to track. I decided to do my own quasi- speed session. Ran to track at KMHS, then 2x 1mile, with 3 min rest between. Then back home, kicked in last mile. Last mile felt very smooth. :)

warm & muggy recovery run