Notes
Start at temp 29, dp 20, end at temp 37, dp 21. Ran with group to Pierce Mill (taking towpath), then back down Rock Creek with Laurel before heading down to Buckeye Drive and up and around Tidal Basin. Then took Ohio drive back up to K st and took Cap Crescent back to Fletchers. Felt lousy and sluggish throughout, but my legs apparently had a mind of their own and just kept dragging me like robots. Legs are tired, but also feel like they can go forever. 7:05 pace was apparently not in the cards today.
Right Posterior Tib a bit touchy at first, but worked out of it (tying my shoe tighter helped). Right ball of foot also sore, but readjusting shoe and making sure to mid-foot strike helped that. Feet were sore at the end, but not as sore as they were two weeks ago.
Split as first 7 in 8:27, next ~6.5 at 7:36, next 5.5 at 7:00, last 2 at 6:45. Overall was ~21 at 7:38.
Took two gels - one just before Pierce Mill, the other before/after the tennis center. Carried handheld and drank throughout. Like the last 20 miler, ran the first 7 in running jacket and heavy mittens before swapping at Pierce Mill to lighter shirt and gloves. Worked well -- it was way too cold for anything other than mittens for the first 7, but I would have been massively overheated at end.
1 puff of Dulera before run.
Followed up with injury prevention work at Golds, including squats (3x4 at 135, 165, 185) and single leg deadlifts (4x5 at 35).