PAD - sounds like your legs need the rest.  Your double days must be pretty grueling sometimes.

sapf - I hope you enjoyed your group run. I would definitely need a snack, but then, I'm always hungry.  At the least, some juice or Gatorade.

Lauren - sorry your workout got cut short for no good reason.

D - have fun with the tempo run.

Z - is this the group workout?  Have fun.

HM - have fun at rehearsal.

Scotty - I'm sure you'll have fun with your military friends.  You definitely have a full schedule for the next month.  How does this compare with last year?

Jerry - that's one of my fears on long runs, running out of water. I just use a fanny pack that holds either a 20 oz or 32 oz bottle. It looks funny, but it works for me.  I've come in empty a time or too, but never run out completely.

I took a page out of Scotty's book and ran hills today.  Not quite repeats, since the hill I had planned to do repeats on had people sitting out on the porch, but six good hills over a six mile course that I ran up hard then walked or jogged afterwards to recover.  It was hot but not humid and with a good breeze, so it didn't feel that bad.  I wore the HRM, which was interesting.  I got up to 179 on the last three hills and even walking to recover I only got back down to about 160'.  The only time I was in zone 3 was the first mile, when I was still at recovery paces.