Notes
Started at temp 64, DP 54; ended at temp 78, dp 54.
Really good long run - ran out to Pierce Mill with Mary and Ana (Jessica M, Eric, and Layth also joined for first part) taking towpath. Then back down Rock Creek with Mary, where she split off to head back while I continued down to Lincoln and back up Rock Creek to Waterfront to Capital Crescent.
Ran 8:27 pace for first 3 miles; 7:40 for next 7.5; 6:59 for next 4, and 6:36 for last 2. Overall pace 7:30. Took a gel at Pierce Mill+bathroom and water; also did water and bathroom at Lincoln (wanted a second gel, but it fell out of my pocket, apparently
Followed with injury prevention work at gym, including squats (2x8 at 115, 135) good mornings (2x10 at 95) and single leg deadlifts (4x5 at 30).