4.25 mi: 0.75 w/u, 3.25 at 6.2 mph (9:40) with 7 sprints at 8 mph (7:30), 0.25 c/d. A little sore from yesterday, but I should feel better with a little stretching. Need to ice shins - first time in a while.
Follow-up from yesterday's Long Run: Legs feel mostly OK. Left calf/Achilles was sore last night but loosened up on today's run.
Weekly total: 27.15 miles, 80.39 MTD/YTD. 36 weeks to Wineglass Marathon.
Recovery tip: Coach Greg McMillan recommends 1 g of carbs and 1/4 g of protein per pound of body weight after a long run. Half of this should be consumed in liquid form within 30 minutes, and the rest in food in the next 90 minutes. For convenience, he recommends a nutritional drink like Boost or Ensure, which have approx. 40g/10g per 8 oz. bottle (so I drink two). I just picked up two 6-packs of CVS brand drinks on sale - not as good as Boost, but palatable despite the metal can.
Conclusion? With the two cans of recovery nutrition, plus some Gatorade or water, I feel fine after just a few minutes - no fatigue, soreness, cramps, anything. I really recommend trying this out after long runs, and would love to hear about other runners' experiences with it.