<p>I'm sorry your race was a disaster. <span id="user_yui_3_3_0_8_131048484143414"><img alt="sad.gif" id="user_yui_3_3_0_8_131048484143413" src="http://files.kickrunners.com/smilies/sad.gif" style="width:15px;height:15px;"></span> Did you finish it anyway? Are your legs trashed now from the effort? I'm assuming you finished based on your post (legs were fine, nutrition was fine), so here's what I'd do.</p>
<p> </p>
<p>(But I'm in no way an expert! So take it for what it's worth. Which is not much.)</p>
<p> </p>
<p>I'd do this week really easy as a recovery week. Some light bike rides and runs. Easy paces. An endurance swim or two. No bricks.</p>
<p> </p>
<p>Then I'd repeat the last three weeks of your original training plan with any tweaks you deem necessary. Then I'd taper for a week. </p>
<p> </p>
<p>Then I'd race the hell outta that course on August 13 and get a shiny new PR! </p>
<p> </p>
<p>(But I'm in no way an expert! So take it for what it's worth. Which is not much.)</p>
<p> </p>
<p>I'd do this week really easy as a recovery week. Some light bike rides and runs. Easy paces. An endurance swim or two. No bricks.</p>
<p> </p>
<p>Then I'd repeat the last three weeks of your original training plan with any tweaks you deem necessary. Then I'd taper for a week. </p>
<p> </p>
<p>Then I'd race the hell outta that course on August 13 and get a shiny new PR! </p>
