ran a warm up mile to meet Lavar at Dupont circle. From there we proceeded to run up Rock Creek trails and Beach drive. The plan was an 18 miler. Windy today but it was nothing compared to what I've been running in in Ashburn so no big deal. I had to take a piss at one point and at mile 15 after we sped up the familiar feeling in my intestines came to me...too much fiber. I had to cut off short to make it home. Once I finished my business I went out and cooled down for two miles to make 20. Felt strong otherwise.
WU mile, 7:23, 7:10, 6:55, 6:54, 6:46, 6:46, 6:38, 6:38, 6:40, 6:37, 6:30, 6:22, 6:17, 6:11, 6:19, 6:17, 6:30 (bathroom break) CD mile, CD mile.