Temp/DP 57 - rain. Had planned on tempo, but decided to hold off - a combination of still being sore from Wednesday's massage and the Cap Crescent being in terrible condition. Instead I did my normal warm-up loop of Georgetown to U st and back, then ran down Rock Creek to the 14th St bridge, and took MV trail back to Georgetown before looping on M st and the towpath. (I did a bit of progression on the MV trail, stopping at Roosevelt Island).
Very windy on MV trail. Towpath ridiculous (under water).
One puff of dulera. Hamstring crampy at end, after went up hill to Rosslyn.