My point in this thread was, that once you have huge aerobic base (possibility to run at desired speed ) you just need to build a muscles which is question of time. But if your base is limiting you, any kind of muscles building will not remove this limit.
Of course, to have huge base it does not mean that you will run fast and long, you still have to teach your body run at fast pace (muscles building) necessary race time (speed endurance building). With huge base now I have:
1) LT intervals at 03:23min/km pace/next week 03:20, but pulse only 160 instead of 173+-1, 2 beats.
2) 5K pace intervals at 03:07min/km/next week 03:05, with still low pulse for 5K effort.
But generally 02:30:00 marathon shape, due to limit by muscles and not by heart.
This dis-balance JS Coach will remove after few months by increasing pace more and effective training system, because my heart system has capacity to hold faster pace, but muscles should adapt, I hope that I will not cracked.... :-)))) before reaching balance point between heart and muscles, or injured... Of course, JS, like other good coaches should see this and try to prevent in order to be everything develop smoothly. :-)))) For him now is very interesting and exciting to coach me, I understand him, it is like of "Art" and when you apply your principles and vision of training and runner (me) reacts in good way, you have some good filling that you are doing everything well and simply become happy :)))) And the runner is happy :))))) This is nice feeling. All right, for sure will be some moments when something will not go like you wanted... but when you will pass such moments and will solve the problem by some solutions, you will be double happy :))))
Good bless us all! There is no limits.
"Do you not know that we will judge angels?"