Blizzard outside and the windchill is -21. Needless to say, no school and we are all stuck in the house. After a doing a fair amount of cooking and cleaning, I walked 4 miles on the treadmill at 15:00 pace. My quads are still shot, but that is the only damage. As far as that shin/knee thing that had me so worried....gone. ? I really only need to maintain what I have fitness wise and stay un-injured between now and Eisenhower so in that vein of thought, no running until all soreness has dissipated--this may take all week. Then a week of easy miles only. Then the next week all easy miles with one test workout midweek. If all is well, resume regular marathon training for 6 weeks, taper one week, and go fight for my title. I am trying to decide on a training schedule--this last one worked well for me and left me in decent shape, but I want to work in some fartlek type stuff at some 5k/10k speeds--however, I don't want to sacrifice the tempo intervals because these prolonged efforts are what make my marathon pace feel smooth and comfortable. This marathon was definitely the strongest I have ever felt down the homestretch--the fact that I was able to bust out 6:27 pace for the last half mile tells me I had gas left in the tank. So, physically, this one didn't waste me. Mentally, I feel great and ready to roar--this one was not traumatic in the last 10k and I am willing to go do it again so I think I am definitely in a good position for a fast turnaround.
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