6am 32km marathon workout to beat the Greek heat (10 weeks out)

A knee scare, three days off, and Claude telling me all week not to run - then a 32km long run with 3x6km sub-threshold, 10 weeks out from my sub-3 Berlin Marathon attempt. Plus an easy 10K in 34°C Greek heat and why "your easy pace should match your race pace" advice is rubbish. Suss out my strava, socials and more: https://tomgoesraw.com Last week's 30km marathon workout: • 30km marathon workout in brutal 32°C Greek... 0:00 - 72 days to Berlin Marathon (10 weeks out) 0:26 - Racing shoe plans: Western & Chinese Market 2:16 - Knee scare after the 30km long run 3:00 - Building back: bike cross-training + Norwegian Singles (NSA) session in 32°C 4:43 - Breaky & Weight cut update 6:03 - Stainless steel pan shenanigans 8:59 - Easy run in 34°C heat (Dynafish Xiaonian) 9:42 - Easy pace vs race pace: stop overworking your easy runs 12:48 - Early night for the 5am long run wakeup 13:32 - 5:50am: toast, coffee and electrolytes before 32km 15:22 - The workout plan: 3x6km sub-threshold with 90-second floats 15:59 - 32km long run recap: 4:35-4:38/km reps at 160bpm 18:40 - Fuelling the long run: 8 gels, 360g of carbs 20:51 - Shoe talk: Megablast for long runs 22:05 - Comeback mindset + wrap-up norwegian singles method, sub threshold training, sub 3 marathon training, berlin marathon training, marathon long run, 32km long run, marathon workout, easy pace vs race pace, running in heat, marathon fueling, dynafish xiaonian, asics megablast, li ning feidian 6 elite, hoka cielo x1, taobao running shoes, marathon training vlog, break 3 hours marathon