I still had the good vibes flowing from the race tempo from Saturday when I popped up at 6:15am for my long run of the week, which turned out to be more of a medium run. By the time I clicked the watch at 6:40, it was already steamy. I’ve basically given up looking at the temps before a run. It’s self-defeating. It’s hot. It sucks. Nut up or shut up. Hoping the East Coast returns to some semblance of normalcy after Labor Day.
My revised marathon plan called for 12mi with 8 at marathon goal pace (MGP). Since I ran the 4 miler at near MGP (7:19 – sigh), I felt the prudent move was to run another 4 miles on Sunday at MGP. I didn’t want to ruin the upcoming week of workouts by going too hard or long this weekend (like last weekend). Therefore, the plan was 10 miles w/ 4 at MGP. The results:
| Miles | Time | Pace |
| 2.21 | 18:42 | 8:27 |
| 4.01 | 29:34 | 7:22 |
| 3.80 | 31:47 | 8:21 |
The tempo portion felt good once I hit a groove. I maintained the pace well, although as I got going I had to pull back a bit as the pace started quickening too much. In all, a decent effort. I could have gone longer, but I like the feeling of walking away wanting more. A big difference from last weekend when I was wiped out all week. Also, after hard or 1+ hour workouts I immediately drink Endurox R4 for recovery. It seems to enhance recovery as I am much fresher for the next day workout.