Apologies guys. I'm seriously distracted at the moment. Lots of sh*t going down at work.
After a quick scan thought I better pop in to say huge congrats to Nayan, Andi and StewartC, and best of luck to DrDan in the VLM (not that you'll need it with those sub-LT numbers!). Not sure what mara Chick is doing but all the best!
I have run (very slowly) every day this week, having spent last week sunning myself in Lanzarote. So things on the up running wise.
Thanks for the thoughts and name checks, it seems the knee is finally getting better!
Hi RED, relax now you are almost there. 2 runs of ~ 30mins sounds pretty good to me. Plenty of stretching, drink, carbs and sleep. You might find that you feel a little lethargic. This is normal as the muscles are recovering and taking on fuel/fluid.
The general concensus on marathon tapers is for the last 3 weeks to go something like 80%, 60% and 33% of your normal weekly volume. But try and keep the effort/intensity the same. So for instance where you might normally run 4M @ 9m/m, keep the pace the same but decrease the volume - so this run might become 3M @ 9m/m.
The secret to Saturday is that it shouldn't feel too hard, and it certainly shouldn't wipe you out. So maybe don't be too hard and fast with the target miles, probably better to run to a time that is reasonably comfortable to you, mentally as well as physically. I think what I'm trying to say is that you have completed the hard work, Saturdays run should be more enjoyable than your other long runs. If this means that you run for 2 hours and this amounts to 12 miles, so be it.
What I try to do in the last 1 or 2 long runs is build in some "errands". Go visit people that you haven't seen for a while. This takes the pressure off of miles, pace etc etc. I've visited aunties, had a cup of tea, run to the swimming baths had a swim and then continued. I've also purposefully dropped the car off somewhere and then run to pick it up! Another good one is getting dropped off, or get the train out and run back. Try and do something a little different to your other long runs. A lot to be said for novelty value.
RED, Rest if you can tonight. You have deserved it. Nothing wrong with your progressive 5.5M on Wed, that was a really good tempo run!
Your plan for this week sounds good. Cut volume slightly only this week, (should be down to 80% of your normal average weekly mileage). Combining parkrun with long run is fine. But make sure your long run is no further than 16miles.
I go on holiday for a week on Saturday, so won't be on-line. So next week cut volume again. Try and keep the faster stuff in but just less miles. 2nd week out should be down to 60% of your normal mileage. So if you've been averaging 34 miles per week, next week should be down to about 21. Long run of about 9 or 10miles.
So could be something like Mon 3M, Tues 4M, Thurs 4M, Sat 10M incl. parkrun
You will start to feel pretty good within next week, but don't make the BIG mistake of running further and/or faster. Allow the muscles to recover.