Notes
Temp started at 53, ended at 60, DP of 52. Nice long run - kept it on the easier side. Ran from Fletchers out on Towpath, then down East Potomac park before picking up MV trail to go back across Key Bridge, where we grabbed Towpath again. I stopped after 11 miles for a quick gel and water, then continued on down the towpath to mile marker 6 and back. Ran with Jessica, Emily, Sharon, Jamey, new guy John, and Dan for first 7 or so, then with Jamey and John for next 4 to Fletchers, before soloing last 6 on my own.
First 3 miles averaged 8:23, next 6 at 7:37, next 6 at 7:14, then final 2 at 6:57 and 6:32 - average of 7:30 pace for 17 miles.
Followed with injury prevention work at gym, including squats - 3x8 at 105, 125, 135, 2x4 at 140; 3x10 good mornings at 85.