sub 35min after marathon training

[derele]

Hi TheEd,

here is the race:

| Split | Time | Avg HR | Max HR |
| 1 | 00:03:28 | 156 | 167 |
| 2 | 00:03:26 | 167 | 170 |
| 3 | 00:03:26 | 170 | 174 |
| 4 | 00:03:28 | 174 | 176 |
| 5 | 00:03:20 | 176 | 178 |
| 6 | 00:03:28 | 177 | 179 |
| 7 | 00:03:36 | 179 | 180 |
| 8 | 00:03:40 | 178 | 179 |
| 9 | 00:03:40 | 179 | 180 |
| 10 | 00:03:29 | 179 | 180 |
| Summary | 00:35:01 | 174 | 180 |


2nd place. The winner ran the time I was hoping for myself: 34:20. He
dropped me on the 5th km. For the next km I thought I could maybe come
back, but than after realizing that I would'nt I somehow lost
motivation and ran slower than my HM-pace.

Not very happy about the race! Still not sub 35, a notable decrease
of Vdot from my January 15k and March HM.

I am sure I lost a considerable amount of aerobic fitness during the
last two 50k/week-months! I was very surprised about the Heart rates,
5-10BPM higher than during the January 15k!

Time for an off-period! The good thing is I did feel completely
healthy during the race. Still feel prefectly well today: no traces of
shin splints left, no other issues luring.

Do you think one week off would be enough? Could I start build up next week?

derele