The Qwer Old Fella's Marathon Method

10:00 a.m. 8 miles easy. Legs felt tired - in a good way. Tonight's 6 miles will complete the first micro cycle (8 days) in a macro cycle that includes 12 micro cycles. In the cycle I will have run 117 miles (103 for 7 days);  done 1 egg shell session; 3 sessions of Power of Threes (next week, when I do 3 sets of each exercise 3 times in the micro cycle, then these will be true Power of Threes - anybody conversant with Shakespeare and the techniques involved in speech writing will get this; this is also a term used in certain underground boxing circles to mean  left, right, headbutt: the cumulative power stems from the nut being dropped in after the left and right. So, the true power of these workouts comes from the third session in the micro cycle - remember, these are done before workouts; they are one of the cardinal pillars:); one session of Crazy Cubans; one session of Benjamin Buttons; one session of Forever Youngs; one session of 8x8 sec's hill blasts.

This is the best block of training I've done since I started. I've felt tired but in a good way. I've recovered well and I had plenty of pep in my stride on days 5 and 6, which enabled me to do the Forever Youngs without destroying myself. I've exceeded my own very high expectations with this micro cycle. Just 11 more of them to go - and they still have to be developed. Should be fun to see how it goes.

9:30 a.m. 14 miles, incl. 5 miles easy, 4 miles technical hill climb @ L.T. effort, 4 miles moderate downhill (enough speed to gain some eccentric strength benefits), jog home.

Clarification on some Points of Order

1. I am not a coach - qualified or otherwise.

2. I am not an elite runner - whatever that is. Mind you...

3. I am 47 years years old. I will be 48 on 7th Jan; birthday wishes are not necessary at my age - in fact, they are rude.

4. My approach to running and how I train is based on what I've learnt from reading and talking to many of the so called gurus of the running world and adapting their methods to my methodology, which I'm currently formulating - for this reason, and many others, you shouldn't copy how I train: my system hasn't been tried and tested. I have, however, been fortunate enough to have worked with some of greatest sports people to have graced the planet. My main role was as a Physical Therapist. I've also been involved in advisory capacities in aspects of training (running and strength/power stuff - eg the circuits system used by many of the British rowers was devised by yours truly - but don't copy these circuits unless you intend to run in a boat.) and nutrition. Many of the athletes I've worked with are/were Olympians from around the globe. And yes, many were runners - distance runners too. I hasten to add - I no longer work in this field nor have I for sometime now, nor do I intend to launch into a career as a coach.

5. From now on, I'll be dropping in on Sundays. I intend to do a quick summary of my week's training, read the race reports and catch up with some folk - that's it. When I race, I'll do a race report. I'm holding myself to the mad goals I've set. I know that my early races will be well short of where I want to end up, but that's half the fun. Hopefully, there should be no worries about people being misled by my quackery. I hope this clarifies things. My reasons for limiting myself to Sundays has nothing to do with my recent spat; it's about time and commitments.

6. See you on Sunday...:)

9:30 a.m. 8 miles easy.

6:00 p.m. 6 miles easy

9:30 a.m. 8 miles easy.

6:00 p.m. 4.5 miles easy (3.5 with Tom)>

9:30 8 miles easy.

6:00 p.m. 6 miles easy.

9:30 p.m. 8 miles easy.

6:00 p.m. 4.5 miles (3.5 with Tom - a bit swift).

8:00 a.m. 15 miles over rolling hills. - first 5 miles AP 7:30; next 6 miles AP 7:10; final 4 miles AP 6:40.