Notes
Started at temp 79, DP 73, ended at temp 83, DP 76.
Ran out to Fletchers with a group, including Bill, Geller, Ann, Greg, Elliott, then continued on with Ann up Rock Creek another mile before returning. On way back, stopped at Rock Creek and P for water at Rose Park before returning via towpath.
8:26 for first 3 miles, 7:58 for next 8.5, 7:35 for last 4.5 - averaged 7:58 for whole 16. Really good long run - we kept it conservative, but that was the right decision for today.
Took one gel at Pierce Mill, and two water stops (could have used more)
Followed with injury prevention work at gym, including squats (3x8 at 115, 145, 165), good mornings (2x10 at 115) and KB swings (1x15 at 25)