Notes
Temp of 35 and light breeze -- really fantastic running weather. Ran from Fletchers down Towpath and then up to Pierce Mill, then back down to do the Lincoln loop before heading back up past the Georgetown waterfront and Capital Crescent (to avoid wind). Just ran with Heather, Ann, Matt, and Chris M. Felt ridiculously good, and ended up running way too fast as a result.
HRM lost signal a lot during first bit -- not fitting very well until I readjusted it.
8:21 for first 1.5; 7:39 next 5.5, 7:04 for next 7.5, 6:23 for last 2 miles (huh?)
Ran way too fast. We were told to slow down at Pierce Mill, and it certainly felt like we did, but apparently not (tailwind, maybe). I felt like the effort was right on -- we were chatting all the way to the Georgetown turnoff, and I didn't really start working until the last 3 miles. But checked the watch afterwards, and crap. Nothing to do except do everything to recover, and not do it again.
Followed up with injury prevention work at gym, including squats (3x8 at 115, 135, 145), good mornings (2x10 at 95) and single leg deadlifts (2x5 at 15).