Yesterday ran a 2:49 at 1045m (3300 feet) elevation in Calgary, essentially on my own for most as few runners at that pace. Will be running NYC in 7 weeks. Want to go sub 2:45 there. Hoping a bit more training, sea level course, and more runners at my goal pace will help me take 5 minutes off.
Feeling pretty good today, muscles sore but no noticeable injuries. Have "fun" Half Marathons planned for 3 weeks and 5 weeks from now that I'm planning to run a bit below goal marathon pace as part of my training.
My draft plan for next 7 weeks:
1: 80k, w/ 20km easy long
2: 90k, w/ 2 x 5k at 3:50/km and 25km easy long
3: 100k , w/ 5 x 1k at 3:20/km, and Half Marathon race at approx. 3:42/km (1:18)
4: 110k, w/ 5 x 1k at 3:20/km, 2 x 5k at 3:50/km, and 35k progression long with 10k at 3:50/km
5: 120k, w/ 5 x 1k at 5KP, and Half Marathon race at approx. 3:42/km (1:18)
6: 100k w/ 5 x 1k, 2 x 5k, and 25k progression long with 10km at 3:50/km
7: 80k w/ 3 x 1k at 3:50, 5 x 200m at 3:00 pace, and goal marathon.
Looking for advice on how to improve this plan and tips on NYC strategy.