Notes
Sun - Long run of 7-9 miles, keep it easy. Yes, it is longer than previous runs, but it's upward progress. We will stay at not more than 35 for at least the next two weeks before raising the miles, so the next two weeks will be constant. If you are feeling good on the run you can push the last mile or two. I would prefer you did the 9 miles rather than push the pace, so act accordingly. If you get in 8 miles, you will be 30 miles for the week.
Never felt 100%. Really sloppy. Heat was a factor