Marathon coaches - how many miles should I do today? (past 4 week history attached)?

Question

Hi - I'm doing Grandma's Marathon on June 21 and am following Hal Higdon's Novice 2 schedule.

It was going well, but I had a sore ankle tendon a few weeks ago and took almost a week off. It kind of threw a wrench in my mileage.

Here's my weekend long run history in the past few weeks:

4/5 14

4/12 15

4/19 13.1 (half marathon race, tweaked tendon around mile 10, not painful, ran through it)

4/26 Took the week off, ran a 10K on 4/26 so 6.2

5/3 17.4 (felt fine)

5/10 18.75

During the week, I have three more runs totaling around 18 miles, so my weeks are around 35 miles.

I think I need to dip today to around 12 or 13. My last long run, a 20 miler, is scheduled for 5/31 before a 3 week taper before the race on 6/21.

Lots of numbers here, I know - but if you're a serious runner, I'm sure you can relate!

Any advice on what I should do today and the next couple of weekends?

(the ankle is 100% fine now)

Answer 1

Your obviously dedicated. I did my first last year. My schedule was simular to yours. I was so give out from the long runs that I almost gave up a time or two.The best advice i recieved was to get one 21 miler in before the marathon. You want to feel that feeling that you get when your reaching exhaustion in training so your brain will not freak out when you hit the same mark on race day.So I would run that one 21 miler this weekend or next and then taper. I like a strong taper ,maybe a 17 and then a 15or 16.  If you havent got it by the time you get to two weeks to go, you aint gonna get it. and believe me you already have what it takes or you wouldnt have made it this far.Rest and eat healthy the last couple weeks. You want your body to recuperate from all that training . On race day  your body will remember what to do.What ever your goal pace is just stick with it. Congrats I can tell that your already there .

Answer 2

Just run as planned, doing the Hal Higdon's Novice plan.  No point changing now.  Your ankle is fine, so go ahead.  Don't forget to ice your  foot after a run, this will cut down on the inflammation and take 2 advils(if sore after run)  Do some ankle strengthening exercise.  (I ran and rolled in my ankle and couldn't run for 2 weeks and was able to resume as scheduled, all the advil, ice and exercises really helped.)  Cross training can help prevent injuries as well.

here is a link for those exercises:

http://www.runnersworld.com/article/0,71...

Good luck on your Marathon!