Today I ran a poorly paced half marathon, first 7k at 3:39 per kilomite (no racing experience so foolishly went for glory) then jogged the rest of the way home at 4:10 per kilomitre for a 1:24 finish time (think I would have run about 1:21 if evenly paced) heart rate averaged 200bpm most of the start which is close to my max, so it was still extremely painful to jog this one in, what do you guys think I could have run? My milage has been highish but workouts have all been around v02max and lactate threshold. Havent done marathon pace tempos or moderate long runs for months. Here is my last 8 weeks. I have been doing 2 workouts a week around threshold and one around vo2max for this period but was pretty much only doing long tempos before this (but in returning to fitness so they were slow, i was building myself back up from a 2 hour half marathon to the performance I ran today). I picked this race last minute because my other one was cancelled so my taper was short and hard and it is very likely that I went into this event overtrained with 3 hard workouts a week and this milage and no downweeks to only run a 1:24, potential for 1:21 half. It may be worth noting that I ran a 3:46 marathon LSD long run in training 5 weeks ago, the day after a threshold session when I was busy so decided to merge my 30km long run with the next day's 12km easy (see below, I'm a stickler for getting a round number of milage in for the week). So I can do distance, it just concerns me I havent done steady or marathon pace for a while but I have done good milage and LSD's.
120km
120km
120km
120km
120km
120km
100km
70km including race today.
My main concern is how well can I run a marathon two weeks after a half marathon that I red lined from the start and feel pretty pooped from, I was lactic from start to finish due to the poor pacing. I am hoping that I have around 2:50 fitness and that I can atleast run 2:59 with poor preparation.
The reason I am last minute wanting to do a marathon is for experience for a marathon A-race in 6months before starting that training block.
So what should training look like the next 2 weeks to be best prepared for this last minute marathon. Has anyone jumped in a marathon off 10k/half marathon training before? Weather looks like it will 15-20 degrees celcius and sunny during the event. And the courses are similar with rolling hills at 6m of ascent per kilomitre. I'm 21, 5'll and 73kg. Cheers for advice.