Looking for some feedback! I'm a 1:15:30 HM, 15:50 5K, but have never run a equivalent marathon (2:48 PB..I didn't run mileage, so I split 1:18 at half and then got what was coming to me)
I'm fairly low mileage (40-50 miles/week) in general with some decent hard cycling in there. The plan all along was to safely up the mileage this summer to set myself to a slightly less insane positive split, but my legs couldn't do it.
I threw down some big long runs (for me) over the last 8 week including: 30K with 12K @ 3:45/K, 35K with 15 @ 3:45/K and a 40K steady at 4:10/K.
My question: my shins, plantar fascia and Achilles are fried. Like not injured yet, but on the verge. Limping down stairs, altering my gait on easy runs. I know I can't run a lot now, but ideally with 2 weeks to go I'd like to do:
- 1 more long run primer (maybe 25K) with a marathon pace tempo
- 2 more solid speed work sessions at or above marathon pace
- 1 more marathon pace run 7 days out (maybe 16L with 10K at marathon pace).
BUT if I do this, there's a good chance my shins etc will have be hobbling to the start line. However, if I forget this plan and just cross train, my borderline injuries will be fresh and recovered.
If the goal is to run a 2:3-mid (not just run another 2:48 which I know I can do), so I risk the injury because I NEED those runs to have a chance at that 2:30-mid? Or do I have enough running economy in the bank that I can shut down the running for 2 weeks?