My week was light.  Almost recovered from the half, will get RR done soon.

I have a 5km race this Tuesday.  Forecast is looking good.  Aim is 19:15.

Weekly for period: From: 12/10/2020 To 18/10/2020

Total distance: 35.81km

Minor correction to my weekly:

Weekly for period: From: 12/10/2020 To 18/10/2020

Total distance: 35.81km

Watson i was going to pull your leg on Strava about your 3km long run yesterday  but I thought I better not.

Flavio yes I've tried coffee with no sugar when people make it wrong for me 

My reaction is ughh you forgot the sugar 

Flavio, Mark, and Watson congratulations on your 30km weeks 

Piwi - it was my lightest week in two and a half years!  But so it should be, post marathon.

Flavio - I can't drink coffee with sugar.  I like it bitter to remind me it's coffee.  I'm sure in Italy they beat you up if you put sugar in your coffee.

JMac - I'll probably lose a little but I'm not that worried.  I had 3-4 week lower mileage stretches at times last year and if anything it helped me recover and adjust from the harder training periods.  The guy who came 3rd in the marathon ran 80 miles last week which I thought was asking for trouble - admittedly he coasted the first half before picking it up at the end but still.  Mostly I just need to find some speed over the next couple of weeks.

I think one thing I've learned from the higher volume stretch of training is that I'm more suited to slightly lower volume and higher intensity.  Last year's results came off the back of 6-8 week periods of 3 workouts per week, mostly around 85-90km with the odd week around 100km.  I felt super strong then whereas after the higher mileage marathon training blocks of 100-120km with normally only 2 workouts, I'd generally just feel tired and glad to have got it done.  I'll be going back to more workouts, less mileage I think.

Watson - good luck for the 5km.  Actually a pretty good time of year for 5km races if the weather is OK.

Nice, Piwi - I like that 3x2K workout.
James D - hope your son is doing well
Marky_Mark - enjoy the recovery (I never did)
Watson - good luck in the 5K!
Flavio - good recovery week. And your point about the 1500 makes sense to me - that's what it's always felt like. Just too short for the HR to get up there. While a marathon gives the heart plenty of time to rise.

Steve - good week for you - I'm of the school that one does not need to suffer to have an effective workout.

+++

Me:

24 miles and 3 hours of pool-running
M: 70 minutes pool-running and upper body weights/core.
T: 8 miles, including a hill workout of 90 seconds up a 5% incline, with 3:00 jog back down. Followed with leg strengthwork and streaming yoga. PRP injections in the afternoon.
W: Off.
Th: Off.
F: Upper body weights/core, 20 minutes pool-running, and streaming yoga.
Sa: 4 miles easy (8:57), followed by streaming yoga and 50 minutes pool-running.
Su: 12 miles progressive, split as first 8 averaging 8:40, next 2 averaging 7:38, next 2 averaging 6:56. Followed with streaming yoga, leg strengthwork, and 40 minutes pool-running.

Got PRP injected this week in my ankle, so took a few days off then started building back.

There are many many different protocols for post-PRP recovery, and while a lot of doctors fall in the "no activity for 2-3 weeks" mine is more encouraging of resuming normal activity fairly quickly. I followed the same protocol I did last time I got PRP 7 years ago - 2 days completely off and trying to move minimally (i.e. no housecleaning, running errands, etc). Then a day of gentle non-impact activity, followed by a careful reintroduction of running.

Since everyone seems to want to know how it feels - it was pretty sore for the first 12 hours (I used crutches) and then tender but improving. Also fairly swollen for a while. But the soreness went away pretty quickly. It will take about 2.5 weeks for the PRP to actually start healing stuff (it's definitely not an instant fix).

Darkwave - I'm not sure about enjoying recovery, but I am getting really excited to run (and run fast!) again, which is a real positive.  I know I still need to be patient and give it a few days more but marathon training sapped my enthusiasm.  Hope the PRP does the trick for you.

Steve - positive signs mate.  I do think it'll help if you go into Queenstown with the mindset of having fun and not putting too much pressure on yourself.  It is a beautiful course but it is not the fastest flat course around.  I agree with Darkwave too re a good workout not necessarily involving suffering.

mark -  I agree, if I can somehow go into Queenstown without much pressure (self-inflicted) I think I'll do much better.  The slower course might help with that.  I should be in PB shape but if the course negates that I might feel relaxed about it.  Having said that, the course isn't THAT slow.  I think my least favourite part is the sharp downhill at about 3km when it leaves the road and joins the trails.  Glad that isn't late in the race on smashed quads.

It's definitely better than it used to be now they've chopped that nasty hill by the river out.  Still a lot of trail, though, and that slows things up.  And yes that early downhill is an absolute punisher.