Notes
Start at temp 55, dp 45, end at temp 64, DP 44. Ran out to Pierce Mill and back with Kevin D, who was pretty good company.. Felt sluggish and stiff for first 2-3 miles, but then better, and very good at end. Ended up stopping at mile marker 3 because Kevin likes to do a cool-down jog.
Splits as 8:34 for first 3 miles, 7:52 for next 4, 7:33 for next 3.5, next 2.5 at 7:00 pace, last mile at 6:20. Overall pace was 7:41.
Followed up with injury prevention work, including squats (2x6 at 135, 165, plus low weight to work on form); single leg deadlifts (4x5 at 35) and kettlebell swings (2x15 at 25)