Notes
Starting temp 73 DP 64; ending temp 78, DP 48. Ran down towards Hains Point and looped around Buckeye to Ohio to Independence to MLK Memorial and then back up Rock Creek to the Cap Crescent, adding on by running up to MM 8 and back to Fletchers.
Started with Kate N, Bill, and Laurel, but pulled back on the pace to join Dave M and Seamus plus Layth, Joe E., and Tony. Turned at Buckeye and soloed the rest. Ended up progressing this one down to what felt like MP effort (ignored the watch the whole time and just ran by feel).
Split as first 5 averaging 8:51; next 3 averaging 8:03; last 4 averaging 7:10.
Breathing was good - Advair 250/50 and Qvar.
Breakfast was rice, hemp powder, maple bacon and birthday cake Gus; took half a salted caramel GU and drank plenty of water during run.
Really liked the Sketchers shoes at marathon pace.