First attempt at a workout since the marathon. Workout was 4 mile tempo, 4:00 jog, then 6x200 w/ 200 jog recovery. Wasn't really expecting much, but I knew I would probably feel out of shape, which seems to happen after a marathon. Started off and went by effort. First mile 5:45, not bad. Then the pace dropped to 5:35 and a little under for the next three miles. Didn't feel like I sped up after the first mile, so I guess it was muscle memory that got me down to that pace. However, my fitness isn't good enough right now to keep up, so the last mile was quite difficult and was definitely beyond threshold by the end of it. Jogged half a mile after, then did the 6x200s. Hard to get exact timing for these when done on the road, but it looked like 4:30-4:40 pace for them.
4 mile tempo: 22:22 (5:45, 5:35, 5:32, 5:30)
200s: 33s-35s (Approximate)
Always a surprise to how I did 26 at 5:48 pace just 2 weeks ago but now a little 4 mile tempo at a slightly faster pace is tough.