Notes
Started at temp 53, dp 48, ended at temp 58, dp 48.
This was scheduled to be 4x2 at MP, but since I raced yesterday, we swapped to running long but easy. Ran with a big group (very slowly) out to Pierce Mill, then back down to Lincoln with Anna H-G, Eric, and new guy Brian. Then back to Fletchers via the towpath, where I dropped Anna off and added a few more miles at a slightly faster pace (but not MP). Felt lousy through first 10 miles, then better. Took a gel at Pierce Mill, and another around mile 15.
Mild progression: 8:34 pace for first 10.5, 7:54 for next 6.5, and then 7:05 for last 2.5. 8:08 pace overall.
Followed up with injury prevention work at gym, including squats (1x8 at 135, then stopped, because quads fried), good mornings (3x10 at 105) and single leg deadlifts (4x5 at 30).