Notes
Starting temp of 51 (DP 48), ending temp of 60 (DP 51), slightly breezy. Good long run, starting in Georgetown and heading down the MV trail to Alexandria, before turning around and heading back up via MV trail to the 14th Street Bridge to Rock Creek. Then took Rock Creek up and past start point to mile marker 8 on Capital Crescent, and back.
Since we've decided to go with a conservative marathon goal of 3:10, I tried to use this to practice locking in that pace, using Jesse and Kristin to hold me back. Wow, that was tough - the pace just felt so slow - 7:15 feels awkward. 7:05-7:10 feels more reasonable. Paced a bit erratic, as I kept pulling ahead, then slowing up to let them catch up. For the last 2 miles, we agreed I could go ahead, so I picked it up to what felt comfortable.
Ran 7:56 for first 8 miles, 7:19 for next 5.5, 7:08 for last 8 (7:29 average pace). Felt like I could have run for another 5 miles easily. Not tired at all at the end, though feet were sore the last two miles.
Followed with injury prevention work at the gym, including squats - 3x8 at 125, 145, 165.