W11D7 · LONG RUN

This was the strongest long run of the cycle so far: 31.4 km in 3h15 at 6:14/km, completed with normal legs, no pain, and a nutrition strategy that worked well.

The run was bigger than a normal long run. It stayed close to, and often faster than, the current sub-4:30 marathon direction for more than three hours, so it should be counted as a major marathon-specific benchmark.

The late heart-rate rise and the brief sensation of a possible cramp are useful warnings rather than problems. For long runs beyond three hours, hydration, carbs, and sodium are part of the workout, not optional extras.

Takeaway. The sub-4:30 direction remains justified, but the priority now is recovery. Do not try to prove fitness again before the official half marathon on August 23.

Next step. W12D2 Easy Run. Controlled easy run to absorb the 31 km benchmark. Keep it relaxed and restorative, not another validation run.