Hey guys,
I'm trying to evaluate if I am in 2:40 shape. Some personal background: male, 28, 158lbs, 5'11". Best marathon time of 2:42:34 back in Nov 2019 in good racing conditions (chilly, slightly windy, slightly net downhill). I basically took 2020 and most of 2021 off from running because of no races/motivation. Only got back into training 9 weeks out from Chicago.
Some background on my past 7 weeks of training:
- ran a 35:24 10k in a race 3 weeks out (Sept 18th) from Chicago
- averaging 71 mpw for the last 7 weeks (I have this week left to train, and next week is race week - entering taper this week)
- did 20 hard efforts during the 7 week training so far, average 2-3 efforts / week
Some of my key workouts:
- (Sept 27) planned for 12M at MRP 6:06/M —> actual of 12.7M @ 6:04 +7M warm up/cool down @ 7:22/M --> MRP effort felt manageable, but got a bad side stitch during the cool down
- (Sept 24) planned 6x1mile @ 5:28-5:35 with 2:30 recoveries —> actual of 6x1mile @ 5:35 avg. with 2:30 recoveries
- (Sept 21) planned 20M with first 10 @ 7:10 - 7:37/M, and last 10 @ MRP 6:06 —> actual: 10M @ 7:22 + 8.3M @ 6:04 + 2M cool down --> the MRP effort felt difficult so cut the planned 10M short
- (Sept 18) 10k race @ 35:24 --> felt hard and PBd by over 2.5min (never really raced 10ks that much before)
- (Sept 7) 3 x 11m @ 5:52/M with 2min breaks in between
- (Sept 5) 20M progression long run, progressing at every 5k. Averaged 7:03/M, and went from 7:26/M for the first 5k, down to 6:06/M for the last 5k --> felt good after this one and was a confidence boost as my previous long runs failed due to heat/humidity in the summer
- (Sept 2) 7 x 1k @ 3:31/km (5:39/M) avg. with 600m (~3:09min avg.) breaks in between
- (Aug 31) 2 x 20min tempo @ 6:02 avg. with a 5min break in between
As for the remaining 12 days before Chicago, I think I'll do another 1-2 hard efforts this week with reduced milage, and just tune up runs next week.
Any input helps. Thanks!!