I could not proceed with previous plan because it was based on "FIRST"(http://www.furman.edu/first/fmtp.htm)concept which substitute base runs with x-training. 3 key workout only could not improve my performance further, especially after I checked with a few veterans. Most of them recorded weekly milage no less than 80km. 3 key workout could hardly achieve weekly milage over 60km. 2 more base run are needed to compensate.
I have been sluggish in shoulder, back, quads, hamstrings during long run. To avoid to muscle balance, I feel compulsory to introduce x-training into the plan.
So beside previous 3 key runs, 2 base run will be run on Wednesday and Friday, x-training will be on Sunday, Monday take rest. Total 5 run + 1 x-training a week, looks more reasonable for marathon training.
I also adjust my target for the coming SD marathon: complete with a even pace of ~6:00 throughout the course, timing ~4:15.
https://spreadsheets.google.com/lv?key=0AkMRT5IA53NjdDVPWVMyVms0dUwzODJlekRsUVgzV3c&authkey=CPDQ6OwE&hl=en
