Hit the gym for a recovery run after yesterday's race and a quick little lifting session. One thing I realized in getting advice on my training over at the Hal Higdon forums is that I'm running my recovery runs way too fast. For a 3:10 marathoner (what I want to be), I should be doing my recovery runs between 8:45-9:15/mile. I've been doing them at like 7:30-7:45/mile. Way too fast. This is just another instance of me doing too many fast runs. I need to run a lot slower on many of my runs and make my fast runs more quality (i.e. run slower on the slow runs and faster on the tempo/intervals runs).

So, I did 45 minutes of running in the recovery zone, finishing 5.07 miles or an average pace of 8:52/mile. Right on target. ^

Then I did some nautilus stuff: chest press, shoulder press, etc. Fairly low key.

I also walked around a ton today. Probably did another 5 miles just in walking. Sweated a lot too; real humid in DC today.

Nutrition:

Breakfast: bowl of kashi cereal, two pieces of toast with butter

Lunch: grilled chicken cobb salad

Snack: raspberry tart from a local french bakery (excellent!!)

Planned dinner: grilled chicken kabobs, corn

Alcohol consumed last night: like 4-5 beers at a happy hour.. then after we got our buzz on we went to Fogo de Chao for some healthy meat.