Temp 49 DP 42.
Did the 4-3-2-1 workout, with the 4 and the 3 being run out and back on the Mount Vernon trail, the two being run up the Cap Crescent towards Fletchers, and the one being run downhill between miles 8 and 9 on the Cap Crescent. Splits were:
4 mile - 28:08 (7:08, 7:05, 6:58, 6:57)
3 mile - 20:49 (6:59, 6:56, 6:54)
2 mile - 14:11 (7:10, 7:01)
1 mile - 6:44
Ran these all off of feel, with my Garmin face blanked. I slowed up on the 2 mile some - I'm not sure how much of that was due to it being uphill, and how much was a fueling issue (the low HR points to the latter). I took one Strawberry Banana gel after the 4 - usually I take two gels during this workout.
Tried to keep my recovery jogs more active - generally around 8:00 pace, though I slowed for the second recovery jog (since I have to go up the Rosslyn hill and then down stairs to Water st).
Used generation uCan before the run, which sat well. One puff Foradil pre-run; didn't need to use inhaler.