Notes
Start at temp 44, DP 41, end at temp 57, DP 41. Started at Carderock, ran out with group that ended up dwindling to Jessica M and Robin (who turned at 6 miles out) then back. Felt a bit crappy - pollen definitely getting to me. Really nice day, though.
Split as first 2.5 at 8:56, next 4 at 8:05, next 3 at 7:33, last 4.5 at 7:00 pace (plus jog back to car). Overall pace 7:46. Definitely out of shape - 7:00 feels like 6:50 used to. But, that's totally to be expected.
Took one gel around 7 miles, also used a handheld water bottle. Left hammy a bit tight at times.
Followed up with injury prevention work at gym, including squats (4x6 at 115, 145, 165, 175) and single leg deadlifts (4x5 at 30).