I had a good run today: 11.4km around the Isle of Dogs.  My pace was consistent, albeit slow: still around 4hr marathon pace, but I was satisfied with it.  My left ankle feels tender when I run, but nothing that would make me stop.  It just feels noticeably more tender than the right ankle.  I iced the ankle and it feels good.

In long distance runs, once you get to a certain distance, is it better to spend less time on your feet than being afraid of running too fast?  I am thinking that if I run at a pace where I can have a comfortable conversation, then that would be the best pace for a marathon.  Any slower than that, and I would just be spending more time on my feet for no reason and would be more likely to hit the wall in the later stages of the marathon.  Getting enough water and sugar shouldn't be an issue in these well-organised races where there are tables with food/drinks every 5km or so.