Notes
Starting temp 55, DP 33; ending temp 58. DP 44. Pollen was 10.2. Started at Roosevelt Island, and ran down MV trail, with a small detour onto the 14th St Bridge to loop around Ohio Drive/Buckeye drive before continuing down the MV trail to the top of Alexandria before heading back.
Averaged 8:38 for first 5, 7:41 for next 5; 6:51 for last 6 (actually 10K). Was targeting 6:50-6:55 pace.
Legs still tired (not surprising), but pace felt very doable aerobically.
Practiced the Boston start by a) having 2 breakfasts (at 5:15 and 8:30 am) and b) by waiting outside for about 90 minutes before starting the run.
For breakfast, did hemp powder, rice, and chocolate stroopwafel for breakfast 1; rice, hemp powder, and salted watermelon, lemonade, and smores GUs for breakfast 2. Breakfast worked very well - no sugar or caffeine crash, no bathroom issues. I'll go with that for race day.
While waiting, I wore my throwaway sweatshirt, used a "body warmer" and sat on a cardboard sheet. Got really cold and stiff even though it was only 52 degrees, so I need to bring more to the start.
Took part of a salted caramel GU (some at mile 7, some at 11) and drank water for run. Wore longsleeve, tights, and gloves - was definitely hot and sweaty, but that was the point.
Breathing was good - Advair 250/50 and Qvar.
Felt a bit off, and stomach was cranky post-run. I hope I'm not coming down with something.