Notes
Starting temp 29, DP 23, ending temp 36, DP 25. Brisk wind from the south (Garmin says 8 MPH, but felt much stronger). Ran around Hains Point from Fletchers, going the clockwise way since that worked best with the wind. Ran mostly with Sarah and Dave M., also with Sharon, Tisha, Maria K, and some others at the start.
We were definitely too fast during the first 4 miles, though I'm not sure it's as crucial to keep those slow when I'm not marathon training, as time on feet doesn't matter as much right now.
Split as first 4 averaging 8:36, next 5 averaging 7:31, last 5 averaging 6:50. Had a tailwind for a good chunk of the MP work. Took several breaks during the first 3rd (two bathroom breaks plus me giving my coat to George), but ran straight through after mile 7.
Wore the Takumi Sen 3s - they felt awkward for the slow running, and then good at MP. I don't like them as much as the sub-2s, but they'll work as a long run shoe.
Breathing was good today - Advair 250/50 and a shot of pepto before.
Breakfast was rice, hemp powder, smores and birthday cake GUs, and berry stroopwafel; sat well. No nutrition on the run.