5 weeks into my Chicago Marathon training, and now I'm starting over

Turned my 16 week marathon plan into a 21 week marathon plan.
Training to run sub 3 at the Chicago Marathon
See plan via link
docs.google.com/spreadsheets/...

[@timtrenholm3698]

As someone who's gone from 4:06 to 3:30 to 3:26 to 3:16...Mileage is KING, until it's not. That's where I found myself after going 3:16. My Chicago block is dropping my mileage, but increasing the percentage of intensity per week.
It sounds like you have the raw speed, you just need to build the adaptations to be efficient at the marathon. Lots of mileage, lots of Z1, low Z2 HR to force the body to learn to burn fats at a higher ratio compared to carbs.
I'm 51 now, and have ran 7 days a week for the last 2 blocks, since I basically have 4 recovery run days. Those 4 days are 90% of why I've progressed as fast I as have. Mix up the long runs, try one purely at low Z2 HR, and then week after try inserting some goal pace, and keep alternating. Till you get closer to the race, when you can start dialing things in.

[@BrandonCPack1]

@@timtrenholm3698 that’s an awesome progression from 4:06->3:16. I think I also struggle with nutrition as well. I feel I might be under fueling. The plan I’m currently doing is 6 days of running, 1 track workout and 1 long run. The other 4 days are some easier runs around 145-155HR. I’m 28 so trying to be closer to that 145 number.

[@timtrenholm3698]

@@BrandonCPack1 I took a look at your last marathon, and that drop off on the back end was clearly fuel. You didn't bonk, but my guess is you burned through your internal glycogen and didn't take on enough to help offset.
My favourite weekly formula deep into a block is Monday recovery run, Tuesday easy with strides at the end, Wed double with shorter intervals in the morning and a Tempo in the evening, Thurs is recovery run, Friday is another easy with strides at the end, Sat is another double day with longer intervals in the morning and Tempo at night. By time you get to Sunday the legs are tired for the long run, which is perfect marathon simulation. Get the body used to running on tired legs. I hit nearly 100miles in my peak week last block with that formula. I wish 4-5 yrs ago I knew what I know now about running. But the journey is what makes you appreciate the results.
I eagerly await your Chicago block content, and maybe we'll cross paths during Chicago 2024!

[@BrandonCPack1]

@@timtrenholm3698I was pretty underprepared and over confident going into that one 😅 let’s hope Chicago is different 😂