Temp 61, DP 58. Did the 4-3-2-1 workout. This time, instead of targeting splits, I just programmed my Garmin with the workout, and ran it off of feel without checking splits. That way, I knew I was truly running the correct effort, instead of chasing splits. And that way, I wouldn't run myself into a hole if I was still a bit cooked.
Ended up working pretty well. Splits were:
4 mile: 28:25 (7:06 pace - 7:12, 7:08, 7:07, 6:55)
3 mile: 20:45 (6:55 pace - 6:54, 6:55, 6:56)
2 mile: 13:58 (6:59 pace - 6:58, 7:00)
1 mile: 6:54
Averaged 7:00 for the 10 miles. HR was really screwy for the 4 mile - not sure why.
I ran this on a slightly rolling route, which possibly contributed to the uneven splits. Ran from Fletchers down to the MV trail as a warm-up (with Esther, Lesley, and Kristin), then started the 4 miles at TR island. Ran down the MV trail to and across the 14th St Bridge, then a left turn to loop down onto Hains Point. The plan was to continue around Hains Point, but that was shut down, so I ended up finishing the 4 miles by reversing my path and running back across the 14th St bridge, and then further down the MV trail.
After the 4 ended, I continued down the MV trail for my recovery mile, and then reversed to do the 3, running up the MV trail. The 3 ended right at TR island; my recovery mile then took me up and over the Key bridge and onto the Cap Crescent. Did the 2 miles running up the Cap Crescent to Fletchers, then continued past for my recovery mile before turning to run the final mile down towards Georgetown. Then cooled down with Thao and Ru.
I really liked this route. Having to hold a consistent effort over the ups and downs (especially the 14th St Bridge) was really helpful.
Breathing still a little tough, but much better than last week. One puff Foradil pre-run. Took a bit of a vanilla Rocktane before the start, and then the rest before the 2; took a strawberry banana GU before the 3.