Anyway, looking at at least two months from today before back at any volume, and that's at an absolute minimum.
On a positive note, I don't have tuberculosis as confirmed by the chest clinic.
So basically the plan is: build some decent strength, keep the endurance up with cycling, ramp up the running until I get back to the volume I want then hit November, December, January, February with solid base work, hopefully a couple of races in there with SMC and some track races, 1500m, 3000m, 5000m. Then start the pfitzinger plan 18 weeks out from Gold Coast which will encompass Canberra mid-April. The idea being that over summer I will get at least 8-12 Long runs of 30+km, and have 12 weeks over 100km.
Base training will look like this: (once I've built up to it)
1hr run (12km), EASY
1hr 30m STEADY
Light fartlek 1 hour incl 6-10 short sprints
1 hr 30m STEADY
1 hour EASY
1 hour ¾ effort marathon pace
2 hr 30m
Km's aren't going to be like that at first, but general structure will be the same - pretty much straight out of the Lydiard book.
Sounds great in theory, but so far the wheels have fallen off every time I've gotten near that mark. I do think that that is because I've hit the volume and intensity buttons at the same time - something I need to be very wary of.
And this is how I am going to approach strength work from now on: http://hitsystem.com.au/2009/10/06/incorporating-alactic-strength-training-into-a-middle-distance-training-programme/