Training & nutrition, what am I doing wrong?
HiHi dear runners-world forumers!
3-4 weeks really isn't very long to start seeing improvements in fitness, so the first thing I'd suggest is to have a bit of patience! Regarding the 10k, it was probably a simple matter of setting out too quick for your current fitness level. You're obviously well motivated and maybe a little frustrated not to be at some former level.
On the subject of patience, I'd also suggest that you're trying to do too much intense running. Again, maybe you're use to a certain routine from previous times but if you're beginning to build up after months out, virtually all your running should be at an easy pace until you've had a few weeks to get used to a decent volume, then add the quality back in. I'd suggest one quality session max, for the foreseeable future, preferably based around tempo/threshold type sessions, before easing back into intervals. Hopefully this will get your legs feeling strong, rather than tired all the time.
The diet plan looks sensible so stick with and if you can build up the training sensibly over 2-3 months hopefully the weight will look after itself.
Straight back into 30-40K. You're asking for an injury.
And why are your legs tired? Surely it's obvious!
Patience Nicolas! Honestly, you'll likely be burnt out/injured within another month if you don't give your body chance to adapt.
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