The rest of 2010 - between marathons

[Sweder]

... so you'd be on target for about a 3h30 marathon, yes? Maybe better?!

I'm far happier to sit in the "competent fun runner" category.

I think you're comfortably out of the 'fun runner' zone MD (although there's no reason not to have fun at your level). Sub 45 10K is entering a different realm. I've run the Dorney course and can attest to the brutality of ther headwind. How is it that headwinds hit us like someone thwapping us with a sheet of thin plywood yet we can't ever feel the (undeniable) benefit of the tailwind? Curious.

The rising temperature gauge on the turn-around resonates with me. You can be almost numb with col running into the win yet if the sun's out as soon as you turn 'whoosh!' up to regulo 3 and Lord, here comes the flood.

Terrific work Dan. I'm convinced you can achieve 3:30 (ish) for the big one without an unduly punitive/ socially crippling training schedule. The key is the intensity of the long runs - I reckon 2 or 3 good sessions in the week, Fartlek, hill reps and a recovery run - plus improving time/ distance work on the long runs will get you there. Rest (and minimal muscle injury) is as important as tough sessions.