W13D7 · LONG RUN

This was a major final marathon-specific long run: 28.6 km in 2h58 moving time at 6:18/km, completed with no discomfort, normal fatigue, and a very strong finish feeling.

The run worked well as a true simulation. You kept the watch running more honestly through stops, handled the distance calmly, and finished feeling confident rather than broken.

The main takeaway is that the engine is ready. This was faster than sub-4:30 marathon pace for almost three hours, so there is no need to prove fitness again before race day. The priority now becomes recovery, freshness, and controlled execution.

Takeaway. The final big long run is done. Sub-4:30 remains a realistic working target, but the next phase must protect freshness. Do not chase more confidence through extra volume or faster easy runs.

Next step. W14D2 Easy Run. Post-long-run easy run to absorb the final big marathon-specific session. Keep it relaxed, boring, and restorative.