190. Always, take day after long run easy, say 30-45 minutes, and some stride outs. Be gentle on your body the first couple of cycles.
189. In training for the marathon, consider a three week plan on long runs: 90 minutes one week, 115 minutes second week, 125 minutes third week and then repeat.
188. Long run is your most important session of the week. Build up to 90 minutes for your typical Sunday long run, but starting at 60 minutes and adding five minutes every two weeks. Keep it at conversational pace.
187. Running is not just good for your heart, but for your soul. Enjoying the quiet allows your brain to gently solve the problems of the day. It is one of the benefits of running, so enjoy it.