Notes
At start, Temp/DP was 63/47; at end, 70/44. Ran out to Pierce Mill with Ann, Tamara, Kate H-W, Jessica M, Geller, and Phillippe, then back with group for first part (holding back with Kate when others picked up speed). Then split off to solo my Lincoln loop.
This was a tough one, and I ran it way too hard (especially in first 7 miles, and also at end). I'm not acclimated yet, and got majorly dehydrated despite having a water bottle at Pierce Mill and another at the Lincoln Memorial (had to buy -- water fountain wasn't working). Stupid to hit tempo effort at the end of a long run, especially after a race the day before.
First mile at 8:28 pace, then 7:42 for next 9 miles, 7:13 for next 4.5, and 6:42 for last 2 miles. 7:31 pace overall.
Took 2 gels -- one at Pierce Mill, one at Lincoln. Needed to use inhaler at Pierce Mill. Stomach cramped at end, most likely due to dehydration.
Followed with injury prevention work at gym, including squats (3x8 at 115, 135, 145), good mornings (2x10 at 105), and single leg deadlifts (4x5 at 25).