Overcoming injury and reduced volume deep into training block (first marathon)
Back in November I started training for my first Marathon which is scheduled for June 21st.
This was done exclusively on the treadmill, I started at 35km weeks running 4 days per week and gradually built up to ~60-65k weeks by early April (increasing volume by 1-2km per week).
Once the snow melted I began training outdoors to condition my legs to the pavement, and in mid-April I did my longest run of 28km (6:20 min/km pace). This resulted in a hip injury which forced me to take a week off and slowly return to running, but it has been bumpy with my legs still not used to pavement.
Last weekend I ran a half marathon race outdoors in 2:01 which I'm very happy with and felt no pain during, but I suspect I overdid it as there is still slight discomfort in my hip and knees now. I would rate the pain a 2-3/10 but it comes and goes, most of the time I feel 0 pain, and my mileage the past two weeks have been about 35k.
I have about 3 weeks left until my taper, where I am hoping to complete a 22k, 26km and then 30km long run, but at this stage I am hoping that the reduced mileage has helped my legs absorb some of the pavement conditioning so that I can arrive at the start line healthy.
My original goal time was 4:30, but I am wondering if maybe I should change my expectations and would like to understand just how compromised my training block is now with these setbacks. Should I keep trying to work towards this 30k long run or is it not worth the risk?
Thanks