Notes
started at mile marker 3, just south of Fletchers -- went west for 5 (slight headwind), then east for 5 (slight tailwind), followed by 2 mile cooldown. so averaged 7:46 for the 10 mile progression. Foot was sore at first, and then fine. Towpath was rutted in spots (between mile marker 4 and 5). Run felt very good and strong.