ANSWER

Thanks for all your advice. I was mulling it over and was going to sign up for the 5K this afternoon but first I wanted to run this course and see how I felt afterward.

Well this morning I set off all rugged up on a cold and windy day, the rain spiting intermittently. There are a couple of long gradual hills on this course but I was running them at pace nevertheless still breathing normally.

Coming into the end of 5K and feeling so good, I decided to do it again. Even though I was running on sore legs, with no carbs, to speak of the last couple of days, I still managed the 10K in just over 38 mins.

After that effort, and feeling like I could have done another 10K I went to the post office and paid for the 10K. While I maybe making a mistake I think that my training and diet have enabled me to jump a level and I just have to take advantage of it. With my current level of fitness, I reckon I can run a 10K PB and still not overdo it for the marathon the week after.

As you guys are always saying, we are an experiment of one, and I do have to try a few things to see how I react. One thing is for sure, like Rob said, I would have sprinted that 5K and could very well of hurt myself.

Anyway, don't get me wrong I, unlike my wife, don't ask for advice, like she does mine, simply thinking that doing the opposite is a sure way to success ;)

QUESTION?

Things are fine here getting through the training, the last 2 weeks 117 and 121K respectively. I have been running everyday since January 10th and seem to be holding up well. I plan to peak at 140K the week after next but keep above 100k until two weeks before my next full marathon on March 22nd.

I have a question. On March 15th there is a race, 5K and a 10K being held at the sports ground I've been training at. Do you remember the post I made about it and me having it to myself in the mornings? Well it is there and I want to run it but it is a week before my goal marathon. Do you think it would be alright to race the 5K then?

I figure I'll be pretty fit and I will be able to get a 5K PB, but I don't want to jeopardise my full the following week.

Anyway I'd like to know what you think about this? I'll post again soon.

Oh and happy Australia Day to the #*~*en Aussies.



Scott

DETAILS

So you want some details concerning my pie graph do you Clairie?

Details,　details, always with the details. I'm a bit like old George Bush when it comes to details Clairie. When He was asked in a recent interview about his experience with being the President he said. "I liked it" full stop!

Anyway the following article is a great overview of training methodology by the Great Mr. A Lydiard.

http://lydiardfoundation.org/pdfs/al_lecture.pdf

It's certainly better than anything I could come up with. I really don't know much about this stuff. You know,Ewen, Speedygeoff, Robert Song, Steve Lacey, Eagle, Rob the runner and just about all the other regular bloggers know more than me on this subject.

I'm good for the occasional joke or a bit of support but still trying to work this out for myself, with the help of others. What I do know is to break 3 hours you need to either be young, or if you're not you would be better to have started pretty recently. I mean you won't see too many 50 year old sub 3 marathoners that have been running almost without a break since they were in their teens.

I've noticed that runners peak at about 8 years after starting running so in my case if I do what is in my last pie graph after a steady base of training progression, say 4 or 5 years,having not run since my high school days and having started in earnest at age 39, I should be able to go sub or below when I'm 47 or before. I'm not saying it can't be done after that age but you would have to quit work and train up at another level.

While I think that most people have the ability to run sub 3,any faster and your genes start coming into play, I think few of us have the natural talent to go sub 2:30.

Anyway, I hope you enjoy the article it shows that if you have the patience and plan well you will be able to reach your full potential and you can't ask more than that.

After all that I will give you something concrete.

That is, run 100 to 140k weeks for at least 12 weeks, and go on a weight lifters diet, with a focus on getting your body fat under 12%, Eat plenty of protein during the week and high carbs only on the days you run long. One or two short speedwork sessions to really get your heart rate up and take as many hot baths as you can. These things help me but I'd also say that consistency in training is the key and even a bad plan done week in and week out is better than a brilliant one done on the occasion. I think Ewen gave me that advice.

MYSELF

First post for 2009, again Happy New Year. Clairie made a comment on my last post asking me what I reckoned were the most important factors in achieving a sub 3 marathon. You may be wondering why she wouldn't ask someone who had run one or someone who knew better. But who knows the workings of the female mind, all I know is when a woman asks you don't say no ;)

So here is the Gospel according to Scott. (click to enlarge)





These are all pretty self-explanatory but if one can do these things in a 3 to 6 month training period then one can dip under 3 hours. From my experience it takes a few years of running to build up but once you can handle the high mileage without getting injured and you are at least 3 kgs under your best weight/height ratio then not much else can stop you from achieving this goal. Of course it is easier said than done but the art of running well is putting it all together.

All the best with your build up Clairie and your PB attempt. We will be following with interest.

Did you like the above graph? Well you might also like the one below. It was made with the following song, the Divinyls and Chrissy in mind.



The song



Now don't get any ideas! Like thinking that I touch myself when I think about you lot. Well I do when I think about Ewen. But that is simply scratching my head wondering what the hell he is blogging about ;)