Waited for dark to avoid the heat.
10 miles at about 8:52 pace.
Still in the mid 70s, but ran with ice under my hat.
Foot OK, everything fine, got done at 1AM.
After 4 months of steady training, modest effort is now under 9 minute pace for 10 miles.
Scale said 222 after the run, within 7 pounds of my lightest running weight.
Need to lose about 20 more to have a chance at a BQ next year.
Slow but steady progress.
