Notes
Start at Temp/DP 68, end at temp/DP of 70. Ran out to Haines Point on Cap Crescent, first with Jessica C, Dan, and Daryl, and then with Liz and Mike S. After bathroom break, paired off with Romain and then with Bill. After water stop, Bill and I picked it up some and did a loop of the mall before heading back via Rock Creek and Cap Crescent (letting Bill drop me on Rock Creek).
Split as first 5 at 8:23, next 7 at 7:26, last 4 at 6:47 - average pace of 7:35
Felt good, though I noted the humidity. Unfortunate to take so many breaks, but we needed bathroom breaks (and water was also key). Legs were a bit tired at end -- it was pretty clear that I haven't done a long run in a while.
Took two puffs of Dulera before run to see how it would work. Bad idea -- made me very jumpy and anxious. One puff it is. Forgot to wear HRM strap. Oops.
Gel at about 7 miles, then a half of a second one at about 13 miles.
Followed with injury prevention work in gym, including squats (4x8 at 115, 135, 155, 165), good mornings (2x10 at 95), single leg deadlifts (4x5 at 30) and KB swings (2x15 at 20)