Notes
Starting temp 67, DP 63; ending temp 74, DP 63. Bright sunshine and a wind from the south (tailwind for second half of run).
Did 14 miles progressive, split to average 9:09 for the first 4 miles; 7:50 for the next 5; and 7:04 for the last 5. Ran completely off of perceived effort. Ran with Jamey Burden for first 4, and then soloed the rest (with Matteo using me as a rabbit for part as he did his pick-ups).
Pretty happy with this. I'm obviously not in fantastic shape right now, but this is a good place to be at the start of a marathon cycle.
Carried water but didn't need to drink it. Took one triberry GU at mile 8.5.
Breakfast was rice, hemp powder, lemon and birthday cake GUs and berry stroopwafel.
Breathing was advair 250/50 and 2 puffs of Qvar. Breathing was good despite high ragweed