Back of my neck getting dirty and gritty

Here is a video of the July 17 workout where we did an hour run followed by an hour of tempo and a short cool-down.  We don’t actually start the tempo until Gillis has his shirt off…

It was 25C that day (32C with humidity) and we averaged 3:12 for the hour.  This past weekend we split up the tempo into two 30 minute sections and our average was quite a bit quicker in the much cooler temps.  I’m very pleased with the past week of training as I had two solid workouts and got in 227km (140miles), my highest week ever. 

A great compilation of Olympic Marathons (saw this on Mzungo Blog).