Thank you very much! That is really helpful and I appreciate you taking the time to respond! I will definitely use this as a turning point in my overall training!
I have been keeping a record of my training and upon reflection I don't think I actually do any recovery\easier runs. I tend to do a tough "efforts session" once a week followed by several runs of the same distance (8 - 12k's)
I am running 10k's at 40mins now and 1/2M's at 1hr32 and I know I can take even more time off and go sub 40mins and sub 90 mins.
I also have to admit my diet needs attention and I am looking into this.
Does anybody else seem to get bouts of fatigue for no apparent reason? That probably soudn really vaigue and I am not referring to dizziness or anything like that. I mean, one week you are running well and feeling really good and then the following week you just feel like there is no spring in your step and your legs & arms feel weak?
I get this "dip in form" every now and then and have tried to analyse the reasons - am I just tired after races? did I over-train last week? did i have anything particularly stressful\time consuming to do etc etc but there never seems to be a pattern.
Last week I all of a sudden started to feel tired. The best way to explain it is that my legs and arms felt hollow and my feet werent springing off the road - they felt like they were flat and slapping the floor.
I dont know whether I need to rest or continue as normal and hope I reclaim my normal energy\strength levels. I have some races coming up so I want to overcome this tiredness.
Well...... I took 8 mins off my previous PB and finished in 1hr 32m 45! I was made up with the time - especially when you take the conditions into consideration. How cold was it....especially on that 2 mile climb at the end?
I positioned myself between the 1hr 20 and 1hr 40 starters which turned out to be spot on! Lace on left shoe came undone at mile 1!! But I was never going to stop!
I really enjoyed it though and have to say a big thanks to everyone who marshalled and supported the runners. Its a great idea to have your name on your number because random encouraging shouts are really encouraging!
I was sore today but back into training tomorrow and then the Salford 10k on Friday!
What I meant was...I positioned myself towards the back at the last one and we had to do 2 laps of a track so I was kind of stuck back there until we got onto the roads. I'll make sure I am positioned towards the front of the pack next time so I can proceed at my own pace.
At present I am doing a long run on Sundays (12 miles), Tuesday (3 miles at speed) Thursday (3 miles at speed) and then a Park Run 5k on Saturdays.
I guess I should look into doing some "Interval" training - quick bursts aswell as a weekly long run.