Notes
Starting temp 70, DP 68; ended at temp 76, DP 70. Met Daryle at Jack's Boathouse to do 6 easy out and back on the Capital Crescent, then ran up Rock Creek at moderate effort to Porter Street before turning back to Georgetown. Then crossed the Key bridge and picked up the Mount Vernon Trail, where I picked it up to marathon pace effort, which I held across the 14th St Bridge to Independence to Lincoln, before taking Rock Creek back to Water Street and my car.
Split as first 6 at 9:38; next 9 at 7:59; last 6 at 7:17 pace. Ran by effort, rather than pace. This is all a bit slow, but given the weather, this was a really good run.
Took a water/bathroom break at mile 6.5, and then short water stops at miles 11, 14, and 19.5 to keep my water bottle topped off. Also took two gels at 8 and 15. One puff Foradil in the morning.