Notes
Started at 66, DP 66, ended at 73, DP of 70. Long run out from WL out and back on the Custis and the W&OD. To reduce injury risk, I did the progression part to the end of the W&OD, and then ran easy on the Custis.
8:56 pace for first two miles (very hilly), then 8:08 for next 6 miles (uphill), then 7:41 pace for next 4 miles (downhill), then 6:51 pace for final 2 miles (downhill), followed by cool down jog of ~2.5 hilly miles at 8:16 pace. Pretty happy with this one - -conditions were sticky, route somewhat hilly, and had to slow up for a couple road crossings.
Took two gels -- one at second water stop, one on way back.
Followed up with injury prevention work at gym, including 4x8 squats at 95, 105, 125, 130, and 3x10 good mornings at 85