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Marathon Recovery Time

It has been 3 weeks since the Coastal Delaware Marathon.  I thought I could accelerate recovery, but that didn't happen.  Week 1 was bad from a soreness perspective.  In week 2, pain started in one calf muscle.  It felt like a cramp but not full-on pain.  This slowly resolved itself in week 3.  I am back to 15+ miles long and tempo runs at target marathon paces.  I am still at 2 off days a week so plan on getting back to normal training weeks starting next week (40-50 miles a week, 2 tempo/hill/internal workouts a week).  I have continued to reduce paces to target zone 2 heart rates for non-aggressive workouts.  Over the summer, this will be the approach to see if I can increase endurance at marathon race pace.  If I can maintain marathon pace of 8:15 minute miles from mile 20 to 26.2, based on  the Coastal Delaware Marathon, I can recover 4.5 minutes.  This would put me on track for the goal time of 3:30 minutes.

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