Notes
Started 43 degrees and foggy, ended 54 and sunny.
Ran from Fletchers up Cap Crescent to Jones Bridge Road, then back down, past Fletchers to the end of the trail, where I climbed the stairs back to the towpath.
Ran with Brandon, Nora, Kate, Maria, and Jessica for first part; Jessica and I stayed together for the back part until a bit past Fletchers, and then I continued on.
Felt good and relaxed the whole run. Took first gel on return through air rights tunnel, and second near the bottom of the Capital Crescent trail.
Averaged 7:47 pace for first 11 miles, then 7:05 for next 6, followed by the final mile at 6:43 pace, and then a quarter-mile at 6:00 pace.
Followed at gym with squats (3x8 at 105, 125, 135, 1x4 at 140) and 3x10 good mornings at 85.