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.
60 degrees - overcast Singlet Vaporfly 1 Path Shorts 5 gels, used only 4 1 flask No fueling issues. No issues with water. Had over 1/4 left. Thought was on pace per the watch. In the end, was 6 secs off based on the watch (7:21 vs. 7:27). Felt good throughout the race. Manageable, not like the marathon in the fall. Hill was difficult, but manageable. Miles after the hill was significantly better than the prior run on this course. Think I could have paced at the actual target of 7:21. Reset watch from 1.041 to 1.0 calibration.
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