Notes
Temp of 29. Felt surprisingly good once we were moving.
Ran from Fletchers down super icy towpath, and then swapped to icy Cap Crescent. Then around Hains Point, and back up Cap Crescent. Ran with Ann, Heather, Mason, Katie S, and Bill for first 7, then paired off with Greg for the balance.
First mile at 9:36 (very icy), then next 9.5 at 7:40 pace, next 2 at 7:08 pace, and final 2 at 6:37 pace. Overall average pace - 7:35 (7:26 if you ignore the first ridiculously icy mile)
Felt good and aerobically strong. Had considered doing 16, but decided that I didn't want to risk 2 more miles on the ice.
No gels or water since run was so short.
Followed with injury prevention work in gym, including 4x10 good mornings at 95 (skipped squats, since quads were pretty tired due to sliding on ice)