Notes
Start at 33, end at 34. Long run from Fletchers, down Cap Crescent to Haines Point, then around and back up Capital Crescent to Fletchers, before tacking on two more at end on towpath. Headwind on Haines point coming from NW.
Felt pretty good. Ran with Jessica, Maria, Lance, Dan, Andrew, and Courtney for first part (Jessica only for first mile, Maria and Lance only for first 2 miles). Rest of the group started slowing after Thompsons, so I soloed until my bathroom break, where Andrew caught up to me. From there, we hung together until Fletchers, where I did the final two miles on my own.
1 roctane at 7 mile mark, plus water at that point.
16.5 miles at 7:23 pace (8:14 pace for first 3 miles, 7:26 for next 6.5, 7:11 for next 4, 6:52 for next 2.25, then 6:19 for final .75)
Followed with injury prevention work at gym, including 1x8 squats at 105 (left quad felt slightly tight, so stopped; and 2x10 good mornings at 95)