" I didn't drink nearly enough water so that could well explain it"
"I don't run high mileage especially (35-40"
"I teach 15 fitness classes a week and find it gets a bit much"
I want to get faster I need to stop being a bit lazy"
"loads of random questions"
Ok what I want you to do is go away and analyse those phrases. Each one gives an indication of what you are doing wrong. You are doing enough right to get where you are but not nearly enough to get 3:22 or 3:15 comfortably. You may get it but it will cause injury and not be the result of strong ability.
If you want to a clue when you get the right answer? It will be the one you don't want to believe.
When you train to run your conditioning your body to carry your weight over distance at speed. Not your weight plus. To become a better runner you vary distance, pace elevation and duration of rest. Even flat areas can provide enough elevation if the repetition is enough and at the right speed and with the right length of rest. You push back your lactate threshold. Adapt your body to burn fat before glycogen and other carb sources. The push you need is to increase your speed. Increase your distance. Increase you weekly milage. That takes time. Leave the rucksack at home and get a good running science book.
Then plugged in watch to put the run on Strava and its gone
It was a good run too. Steady no stressing. I did stop my watch and save it as I remember looking at the finish time and average pace and thinking while not spot on 8:34 pace it was still close. 8:27 i think.
Still above JR and have only 98 miles left in my shoes.
Only on here would that be seen as normal talk...."only 98 miles"