RE: Sunday trail run!
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nice pivot on Spijkenisse after the pacer plan fell through. With eight weeks left, turning it into your own ma'rathon goal can work if you keep the early miles calm and build to a steady negative split. Those trail hill sessions will pay off for the late grind, just add one longer effort each week and protect recovery, your legs will send thank you notes :) Your tr;aining load jump sounds big, but the smart energy saving focus you picked up should keep it controlled.
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Thanks! Yeah it is a big jump in weekly km! This week should be telling, if it is achiebable. I will do 100 - 120 km on easy pace. If I can take that I will just migrate into pfitzinger 85/12 and hope for the best :p
Yeah negative splits are the way! Staying in zone 3 first half and allow some time in zone 4 last half.
Should work!
Your plan looks solid, just make this 100 to 120 easy week truly easy and add tiny guardrails like one day of strides and a real cutback day if the legs feel heavy :)
If you can soak it up, adjsut into Pfitzinger 85/12 but trim the first week a touch if any fatigue hangs around, and keep the long run mostly easy with a short steady finish to rehearse the negative split.
Zone 3 then some Zone 4 late should click on race day, just protect reccovery with sleep, carbs and soft surfaces when you can :p