Golfer - don't despair! I did my first sub 3 at 54 and my second and fastest at 56. For me it was nothing fancy just lots of training miles at a fastish pace and one track session per week. I started running at 49 and my only marathon has been VLM.
What does your training look like at the moment - how many miles for the week and average pace?
Malcs - not really improving, more stuck in a groove. Don't want to give up running all together but the pain/discomfort means can't really do much longer than 12 or 13 otherwise I struggle to walk afterwards.
Thomas - hope your weekend running goes to plan .If you have a niggle don't bother with the park run - it will do nothing for your marathon training. Have a rest day and then hit the long run on Sunday.