The plan has a recovery run today or cross-training with core exercises. Instead I did a 45 minute Body Pump Express class, then a 60 minute long run. It’s hot. I had my lumber reservoir with me, but still. Electrolyte drink and stretches on return, and a makeshift peanut butter smoothie (add a couple of teaspoons of peanut butter to just under a pint of milk – shake in bottle).