Starting temp 71, DP 70, ending temp 80, DP 71 pollen 8.8 with ragweed high. Mold also high.
Did the 4-3-2-1 on the towpath. Tried to keep the effort at the right level, though I let the HR creep too high. Probably would have been better to pull back to 7:20 or 7:25. Still felt very controlled so that was good. Split as:
4 mile: 28:57 (7:23/7:15/7:06/7:13) - average 7:14
3 mile: 21:33 (7:14/7:13/7:06) - average 7:11
2 mile: 14:22 (7:15/7:07) - average 7:11
1 mile: 6:55
Didn't pause my Garmin during water breaks, which ended up way too long. Oh well.
Breathing was OK, but not great. Because of the pollen, we increased my Advair to 500/50 - it's helping some, but breathing is still not as good as it was a month ago. Oh well. At least I'm doing better than I normally do this time of year. I really wish we hadn't done the towpath - all the greenery made my allergies flare. At least hips and feet don't hurt too badly.
Strawberry Kiwi Rocktane (1/2 after the 4 mile, 1/2 after the 3 mile) during the run; Maple Bacon in the morning.