Temp and DP 69, no wind.
After my traditional fartlek warm-up, did four sets of 200, 200, 400 with equal distance recovery - tried to run mile effort on these, focusing on keeping my deep core engaged and hips square. Also running relaxed.
41, 42, 84;
42, 42, 85;
42, 42, 84; and
41, 41, 84
So, 42/84 is 5:38 pace for the full mile, which sounds realistic for my current fitness.
Wanted to do two faster 200s after for leg speed, but had some bad GI cramping, so shut it down and walked home to use the bathroom. Then headed out on the Custis for a cooldown jog, plus 4 hill sprints at MM 2 (and more drills).
Breathing was OK - Advair 250/50, Qvar, and 2 puffs of rescue. It feels like my strained right rhomboid is hampering my breathing a bit.
Breakfast was rice, hemp powder, and smores and salted caramel GUs - sat OK, with a bit of issue at the end.
GCT was mostly even for this workout, which was good!