Started the morning with a 1 mile jog. Jogged another mile around 11 am. Then in the afternoon drove to the Provo River Trail and parked at the parking lot on Geneva Road.
My body told me this morning that a 5 mile marathon pace tempo run would be just perfect for recovery. I warmed up 3 miles, and then started the tempo run. From Geneva road to the end of the trail by the Utah Lake and then back. First mile in 5:46. It was way too easy. I knew something was up - probably tail wind. 14:26 at the turnaround, and 23:07 at 4 miles. Around 3 miles into the tempo run I asked my body what it thought about the threshhold pace for the last mile. It communicated it was looking forward to it. So as soon as I reached the 4 mile mark I shifted gears. I love this feeling - the breathing is intense, the heart is pumping, the blood is flowing, the face is twitching, but you feel nevertheless you could hold this for a long time. And I was right about the tail wind on the first mile. Except now it was a head wind.
Nevertheless, I was feeling strong. 5:26 for the last mile, with the last 600 in 1:59. 28:33 for 5 miles.
Then Sarah came and brought the kids. I ran with Benjamin and Jennifer, and then followed Benjamin as he rode his bike. Total length of the run was 12 miles.
Added another always on the run mile in the evening to bring the total to 15.
Legs feel very interesting. They are not sore in a traditional post-marathon sense, but nevertheless I can tell that something is up with them. So while I can move, I need to be careful not to do anything abrupt.