Temp 75, DP 71. Ran a 4 mile tempo in 26:26, working with David, Sarah, Lisa, Dani, and with Chris C, Seamus, and Sean ahead. Splits were 6:47/6:34/6:35/6:30.
Started out very cautiously to make sure I got 4 miles in, and made sure never to overshoot tempo effort. I"m definitely out of tempo shape, which is not surprising at all. It will come back.
Did 4 hill sprints after near Golds.
Breathing was good - Advair 250 and 1 puff Qvar.
Breakfast was rice, hemp powder, tri-berry and smores GUs and coconut stroopwafel - sat well.