sub 35min after marathon training

[TheEd]

Derele, don't despair .. you could still consider running the marathon .. from what I see you have some talent and if you don't kill it with training, you could get to achieving what you want.

keep the marathon in mind as you have put some good training in already

some years ago, one of my top athletes prepared to run his debut Marathon. He was a 30:30 10km runner when looking to race the marathon. He started training and in the last 6 weeks his training was totally disrupted, his father died. Instead of abandoning all hope he simply ran when he could and was logging 40 km per week. No aim at the long run towards the marathon and nothing specific. On race day he ran 2:21

I shall never forget this, as it pointed out one aspect, he could run a marathon and in a way was made for the marathon. He worked a nine to 5 job and was not a professional athlete.

So, the marathon race may still be there waiting to be done. Recover, fix the body and get running again and in 2 weeks time reconsider about racing a marathon. For me you will run a PB, it is there, just don't over bite it and look for miracles.

Maybe we could chat about that marathon 'guinea pig' program I wanted to run

Recover quickly and don't let it affect you mentally

TheEd

[derele]

Hi TheEd,

I am surprised by your answer, always thought you are advocating rather the shorter distances. I talked to some others and they (including my new physio-therapist) recommended racing shorter for at least a year to get to my marathon potential more healthy and at least as quickly.

I have no time for another marathon if I cancel Paris (see pm). I will consider running it only if the shins feel 100% fine during the next few days (which is unlikely).
I would be afraid of picking the wrong pace and suffering badly at the end... or even turning my small problems to a stress fracture.

I completed my planning for summer 10ks and I would hate to jeopardize it. Shouldn't I think long term? Or at least medium long?

derele

[TheEd]

excellent and now you can be happy with the decision you have made without any regrets

have replied to your PM as well

have a good weekend

TheEd

[derele]

Just came back from a hard gym workout. 60min on the cross-trainier: I manage to get my HR up to 171 (90%) on these things (if the measurments of these machines are right).
Hope doing this twice a week will conserve my fitness.

I wonder if I should try to run 3 or 4k tomorrow. I still can feel the shin-problem but it is far from being the pain it has been two weeks ago. Maybe I rather give it another couple of days.

04/17 would be a great 5k or 10k
04/23 a 10k or a Half

two or three Interval-workouts and I would feel very well prepared... but I will stay cautious and patient.

derele

[TheEd]

in truth, the shin splints may be from 'over use' and the best thing you can do is let go of the BIT BETWEEN THE TEETH (horse racing term)

so do exercise that doesn't put stress on your shins

you won't lose as much fitness as you think you will BUT you will lose far more long-term if you try to come back and test yourself too soon

you have to let it go for now

TheEd

[derele]

Hi TheEd,

I am returnig slowly to a normal training.
Did less ~7k for each of the last 3 days and the shin splints are almost gone. I believe the therapeutic measure bringing success was using Kinesio Tape...

I think I start one cycle of the sub 35 schedule but probably with a 5k race in place of the 5k paced run, before I will have a well deserved off-period and built-up!:yes:

Then I will probably start a new thread called "towards 16-33-73" :mmm:

derele

[TheEd]

sounds good derele

how are the legs holding out?

Cheers

TheEd

[derele]

Hi TheEd,


I could not resist to run a race this weekend (it would normally have
been the day of my goal marathon). I decided to do a Half-Marathon on
a very hilly course on trails and unpaved-roads, to avoid the
concrete...
Sorry, coach, for not discussing with you before

I hoped to still benefit from my truncated marathon-training from 4 weeks ago.

| Elevation Gain | Elevation Loss | Avg Pace | Avg HR | Max HR |
| 25 | 0 | 03:43 | 156 | 165 |
| 20 | 16 | 03:43 | 162 | 167 |
| 26 | 0 | 03:58 | 164 | 167 |
| 28 | 5 | 03:48 | 167 | 170 |
| 12 | 15 | 03:39 | 166 | 170 |
| 45 | 0 | 04:10 | 168 | 170 |
| 15 | 0 | 03:52 | 166 | 169 |
| 0 | 24 | 03:26 | 158 | 160 |
| 12 | 16 | 03:38 | 162 | 170 |
| 20 | 23 | 03:46 | 162 | 170 |
| 23 | 5 | 03:46 | 165 | 169 |
| 0 | 27 | 03:34 | 157 | 163 |
| 0 | 20 | 03:26 | 157 | 162 |
| 0 | 46 | 03:32 | 157 | 167 |
| 34 | 0 | 03:56 | 166 | 169 |
| 21 | 5 | 03:45 | 167 | 171 |
| 41 | 0 | 04:01 | 167 | 171 |
| 7 | 13 | 03:39 | 162 | 169 |
| 0 | 19 | 03:39 | 162 | 169 |
| 0 | 52 | 03:31 | 155 | 161 |
| 0 | 37 | 03:30 | 164 | 168 |
| 0 | 0 | 03:25 | 165 | 167 |

total
| 328 | 323 | 03:43 | 163 | 171 |


Final time was 1:18:33. First place with ~4min distance on the
second... According to some calculators the 1:18:33 would equate to
~1:14 on a flat course.

Felt incredibly cofortable during the whole run. Chatted all the time
with the guy on leading bike (Avg HR was only 163/85% and Max HR only 171/90%).

Don't feel beaten up today and shins are almost in prefect condition.
Nice lesson learned: 4 weeks of cross training and low volume of
running can lead to a leap in performane!


Time for a little race period?!
I suppose I still have to have an eye on my shins...

derele

[TheEd]

D .. I was actually hoping you would find a race to run

congrats on this and I take it this was your first win?

seeing you mention it, do look through some of what I have typed earlier about ability and performance and why I seek to provide a 6 week marathon program that can provide results as well .. something to look forward to

congrats again and do be careful in planning the amount of events you race

Chat soon

TheEd

[derele]

Thanks!

Yes, my first win!

It is a bit easier now that most of the Triathlets are back on their bikes...
Hope I will be fast enough when they come back next winter

Next weekend would be a 5k, 10k or Half.
In 3 weeks a 10k.
Wonder if I should do a regular cycle, with no racing next weekend or maybe an altered cycle with a 5k...

If I opt for a regular cycle would you advise the 5x2k on day 4 after a Half?