Notes
Route was Fletchers on C&O to Rock Creek, up to Pierce Mill and back. Averaged 7:45 for the whole run -- 8:31 pace on the way out; 6:58 on the way back (just hung onto Eugene).
Felt very good for the most part, after warming up (first 3 miles I was a bit sluggish). My chest got tight around the time we hit the CC trail on the way back, but I worked through it.