Notes
Started at 62 degrees, ended at 70. Ran out and back on the C&O canal.
Averaged 7:50 for 13 miles as a progression, starting at 9:10 pace and dialing down to 7:15 pace (sticking with new guy Greg). Averaged 7:33 pace for the 9 miles after the warm-up, which is a decent sustained aerobic run, especially given the conditions and the softness of the towpath.
At 11 miles I had to stop for an inhaler break. Picked it up for another 2 miles, then shut it down -- the heat and humidity were getting to me. I always hate shutting stuff down when the going gets tough, but coach told me that he thought that was much better than trying to tough it out -- I'm supposed to be saving my type A personality for race day
Conditions weren't great -- dewpoint of 60 degrees supposedly (but seems like it's always higher on the towpath), high pollen count, and bright sunshine. Still felt like a decent run for the most part, save having to shut it down a bit early and the inhaler break.
Took a puff of inhaler before start, and another at 11 mile mark. No major stomach cramps, which was nice (skipped oatmeal and raisins per doctor's advice, and just ate rice, banana, and hard boiled egg). Psoas felt good, just slightly stiff, which I think was due to two very hard sports massages on it in 5 days.