Going Old School: Need help in training plan rescue
Here is an old school post where a question is posed....and then people answer. Remember those days?
OK, I fell off the training wagon two weeks ago. Got dinged up in the hip, work went nuts, truck broke, had visitors in the home, etc. etc. I could barely do anything. So, I essentially said screw it and threw my running shoes in the closet for one week. I was in the final weeks of marathon training. Oops. So I know any goal I had is out the window, but I am interested in seeing what I can salvage. So I'd like some help in figuring out the final weeks of training and how to modify my taper.
Race: Des Moines 10/19, so four weeks from now.
Training to date, will go in reverse order, assuming race is week 1, and will only go back about 20 weeks
Week 1: Race, Taper is about 3-4 miles every other day
Week 2: Taper, need help, had 20 miles planned
Week 3: Need help, had 33 miles planned with 14 long run
Week 4: Need help, had 47 planned, including 23 mile long run
Week 5: 3 miles (was relaxing not caring about training)
Week 6: 34 miles, with a 20 miler turned into 16, which is when the break started
Week 7: 17 miles (visitors, wheels starting coming off)
Week 8: 39 miles, with a 20 miler
Week 9: 41 miles
Week 10: 44 miles, with a 20 miler
Week 11: 37 miles
Week 12: 41 miles, with a 18 miler
Week 13: 24 miles (was in Iceland!!)
Week 14: 24 miles
Week 15: 34 miles, with a 17 miler
Week 16: 33 miles
Week 17: 29 miles, with a half (1:37)
Week 18: 18 miles (baby taper)
Week 19: 33 miles
Week 20: 31 miles
Before that I was running 25-30 miles for a couple months.
So, in theory, this coming week would be my last long week. But given the last couple weeks, I am leaning towards skipping the long run and working back to getting some quality 6-7 milers during the week and then only doing 12-14 on the weekend.
Any thoughts? Do I push a little deeper with hard workouts into the taper time? Do I just jump right back into my plan and ignore the last couple weeks?
I ran this race last year in 3:26 at a similar level of training and had planned on trying to get into the 3:22 range. I don't think that is possible now, so leaning right now towards going out with the 3:30 pace group and enjoying the day.
In pondering all that has happened in the last couple weeks, my ability to recover is really becoming my limiter. Will have to figure that out later.
Thanks for your thoughts.