Yesterday, I ran 5.82 recovery miles. All I remember is that it was slow.
I wouldn't normally run long on a Monday, but since it's a holiday, I ran a long run of 13.5. I didn't fuel particularly well. I had a boiled egg, coffee and a piece of corn bread for breakfast. Right before I left, I drank 4 oz. of water with a scoop of UCAN. I carried 10 oz. of tailwind in a handheld. I was aiming for a pace of 8:55-8:59. I ran non-stop for 8.5. At 8.5, I went to the bathroom, refilled my water bottle and took an endurolyte pill. I stopped a few other times at lights. Each of the times I stopped I milked it for a little more than I actually needed to. I did 13 miles at 8:57 pace.
My pace was pretty even throughout. I stopped my watch at 13 and then did a 1/2 mile recovery. By the time I got home, I was feeling both nauseous and dizzy. I had some milk and whey protein which evened me out.