Recovery week #5 went fine. I have not only finished my 41 miles with no issue, but I had a rather strong medium long run (12 miles) at an 8:00 min/mile average pace. Well, maybe not exactly entirely voluntarily: The group was very fast, and the slowest runners were still going a bit too fast. When I turned around at mile 6 (most people went on), I slowed a little but not that much. From mile 7.8 to 10.5 the course in constant uphill, which added to the challenge (fun).
I guess I am officially recovered. In fact after a bit of slacking (no running at all on the first week after the marathon), I did the 70-mile schedule recovery to build mileage faster and stronger. I got a bad cold on week #2, so I skipped 5 days, but then I continued the recovery without any adjustment.
I have a week before starting the schedule for the KDF, but if I really want to do the 18/70, even Pfitzinger says that I should have run at least 45 miles the week before, and a long run that is close to the first long run. (But then why does the recovery end at 41 MPW/12 miles?) So no workouts, but I'll need a longer week.
Transition week:
Keep it simple. ~6.5 miles/day for 5 days, plus a 14-mile long run. Since Saturday is forced rest, I'll run every day. Long run will happen based on vacation schedule, because we'll be in Maine.
The rest of the schedule:
12/22: Week -17
12/29: Week -16
1/5: Week -15
1/12: Week -14
1/19: Week -13
1/26: Week -12
2/2: Week -11
2/9: Week -10
2/16: Week -9
2/23: Week -8
3/2: Week -7
3/9: Week -6
3/16: Week -5
3/23: Week -4
3/30: Week -3
4/6: Week -2
4/13: Week -1
4/20: Race week
