Notes
42 degrees and sunny, with strong headwind from Northwest.
Ran from Georgetown down MV trail to Alexandria (where I searched for a Starbucks for water) and then back up. Did this as a 16 mile progression run plus 1 mile cooldown (don't see any point in running super hard up to and across the Key Bridge - too much congestion and too steep).
9:05 pace for first 1.5 miles, 7:49 pace for next 2 miles, 7:22 for next 7 miles, 6:52 pace for 5.5 miles (into headwind), and then last mile at 7:29 pace. Strong tailwind for first 8.5 miles, then headwind back. I'm pretty tickled with the pace of the final 5.5 -- I could have sworn this was more like 7:15 pace.
Gel+ water at Starbucks, and second gel at about the 13 mile mark.
Left hamstring a bit sore for first miles, and then fine.
Followed with injury prevention work, including 2x8 squats at 115, 125 (legs were tired, so didn't push); 3x10 good mornings at 95, and 4x5 single leg deadlifts at 15.
Stomach wasn't too bad, but needed 2 bathroom breaks.