Temp 44, DP 37 - wind of 14 MPH from NE. Pollen and mold low.
Got started very late due to tree falling/hiding cat issues. Went with a 2 mile warm-up plus two strides so that I didn't miss the team workout entirely. Also didn't do my full mobility routine before starting the run.
Felt energetic and good, but just very stiff and tight - so that supports my belief that I need the longer warm-up.
Split 6:35/6:29/6:21/0:46. Much slower than I would normally expect to run one of these, but I'm pretty sure that's just a reflection of how stiff and cold I was. HR and perceived effort was pretty low - I was just too tight to run faster.
Soloed this, but George was nice enough to time me, and the team was nice enough to stay and support me.
Good news is that this workout didn't matter anyway, I didn't build up any fatigue, and now I have confirmed that I really do need that much warm-up.
Did four hill sprints after near MM 2 on the Custis.
Breakfast was rice, hemp powder, and berry and smores GUs - sat well.
Breathing was good - Advair 250/50 and Qvar.