DanA - difficult not to fall off the knife edge, sometimes a bit less (and staying healthy) is a better option I guess.
CW - quads get DOMS from running fast(er than you are used to) or downhill, calves dont. So delayed DOMS from Sundays 1/2.
I did the 20min/5x4min/20min BAC session on the turbo early doors (in a 90min total), dont think the aerobic engine noticed I was sitting down, but I bet my running legs did. Calf/shin/ankle is swollen again today, but I've had a hectic day and was working til 8pm again. So not much chance of taking it easy.
PMJ - I see, sounds ok then. But that was a tough effort so there's no reason why you cant bin any (or all) of those intended 14, 17, track session and race. You need to let your body soak up yesterdays effort, more than you need to tick boxes on a plan this week.
PMJ - I think I got the wrong end of the stick, were you telling me that you think you could have run 20 at faster than MP or that you did do 20 at faster than MP ?
Abbers - a flat out 1/2 was always going to be a big ask, you have been doing lots of new things and training hard. You also need an easy day the day before an endurance race if you want to nail it. 7:25s will be considerably easier than 6:40 to 6:50 pace too.
GM - the streak is the last 6 VLMs between 2:51 and 2:55, similar-ish training will return similar-ish results, and I'm usually happy with the ROI I get. I dont commit to marathons the way lots of folks do (or like I would need to do to go 2:45ish).