So here's the deal. I was doing really well in my marathon training for this sundays Munich marathon. 4wks ago I ran the half in 1.21.23 only 14secs from my pr from 3yrs ago. I didn't taper at all and did 10miles M pace run on tues, 9x800 on thu and then raced on sunday. This is all good and from the result I knew I could go 2.50-51 in the marathon. However, I had some problems with a tendon in the foot after the half. Had one big week to go before start of taper. Rested 1wk (missed the last big week), got well, but then ended up with a bad cold which led me to another week of rest. So 2wks rest. Last week I did all the runs (approx 50% of milage as it is taper), but felt out of pair. This tuesday I did 4mi at M-pace and it was the first run that felt good. Today I'll do a 3-5mi jog with some strides and then it's race on sunday.
So, I know I can't hit 2.50-51 anymore. But what should I aim for? 2.54? just sub3? any suggestions? I have done all my long runs and I have 6 of them as 22milers with last 10k at 6'27/mi but those are now 5wks back.
What do you guys think I should go for?