Notes
Temp 45, DP 44. Nice weather. Ran out towpath with big group -- chatting with Laurel and Gustavo, then ran at various points with Kevin, Felipe, Eugene, and Bill.
Split as 8:28 average for first 4 miles, 7:36 for next 3, 7:19 for next 3, and 7:07 for last 4. 7:38 pace average for 14 miles. Got told afterwards that middle part should be slower, so we'll slow it down. Felt mostly good except for first 2 miles, where lower legs were stiff and achy. Got a bit dehydrated near the end on the way back.
Followed up with injury prevention work at gym, including squats (3x8 at 135, 155, 175), good mornings (2x10 at 105), and single leg deadlifts (4x5 at 30).