W08D7 · LONG RUN

This was a major marathon-specific long run: 28.3 km in 3 hours at 6:24/km, completed without pain or discomfort despite warmer conditions, sun exposure, more sweat, and limited water.

The pace was essentially around the working sub-4:30 marathon direction for a long duration. That is a very strong signal, but it also means the run carried real load and should not be treated as a normal easy long run.

The heart rate rise late in the run likely reflects the combined cost of duration, heat, hydration running low, and sustained pace. For future runs beyond 2h30, fluids, carbs, and sodium need to be planned as part of the workout.

Takeaway. The sub-4:30 direction remains justified, but the next week should absorb the 28.3 km effort. Keep Tuesday easy, move the main interval workout to Thursday, skip filler recovery, and protect the weekend structure.

Next step. W09D2 Easy Run. Short easy run to absorb the 28.3 km long run. Keep it relaxed and conversational, with no pace validation.