Modifying the Norwegian approach to lower mileage

After the marathon, I did two easy days on the rowing machine (30 minutes each).
On the third day, I went for a 30-minute easy run.
Starting from the fourth day, I slowly got back into quality work, doing 4x5 minutes at a pace between marathon pace and half marathon pace, slightly increasing the pace with each rep. Recovery was 1'15" of very easy jogging.
On Friday, I ran 45 minutes easy.
On Saturday, I did 8x3 minutes: the first 4 at half marathon pace, then gradually picked up the pace until I was running at threshold pace and slightly faster on the last rep.
On Sunday, I ran 90 minutes easy.
From the following week on, it felt like I had never even run a marathon. I was fully recovered and back into normal training! crazy

What's the deal with Sirpoc using Tymewear on his latest run?

Just playing around with new tech, or some sort of commercial sponsorship?

If there’s a “rule” for post-marathon, isn’t it to err on the side of caution to recover (which isn’t to say you have to be over the top conservative and take a ton of time off)?

Simply put: your body needs to recover from the race so that you can avoid injury and benefit the most from your training.

I know there are plans and suggestions for doing a quick turnaround after a marathon to take advantage of your fitness, but you can’t get away with that for very long.
Aren’t there many stresses on your legs from racing that distance and isn’t there a significant stress on your system overall ?

That’s due at least as much to the race itself as to the ongoing stress of a training cycle.
I know this NSM is generally lower stress training, but in standard 4 to 5 week recovery plans from marathons, it’s not as though the suggestion is to resume workouts at a low level a week or so after a marathon. It is to go with additional rest days, lower volume, and then mostly easy running for a period before resuming workouts of any sort.

I mean, it’s obviously the kind of thing that could be baked in to a plan, but not stated explicitly, but when you see general guidelines for the number of days of recovery following each type of race, depending on the distance and the exertion, those are predicated on the distance and the exertion, not on how hard you trained in the days leading up to it. (“Exertion” here would differ, say, between ways you might go through a tuneup race versus really going to the well in an A race.)

And I think that would be true, generally, and especially true for runners under, say, 80 miles a week.

Anyone who has ran a marathon, what kind of reduction in fitness score did you see in that final week? Also the fatigue?

Hopefully he does a write-up on this at some point.

Did my 1st workout on this today.

According to lactrace pace was 4:31-39 per km,and ideally HR about 151.

Averaged 4:34 with no drop off in pace,HR was 143,148,149.

All well in control,surely you shouldn't have much HR drift in these sessions,

Are these max HRs? HR drift is to be expected.

in my next marathon, I want to run 2h26'xx''.
What training paces would you suggest I follow?
For 1 km, 1600 m, 2 km, 3200 m, 5 km intervals… and for easy running?
Thank you very much!