Good advice IC.. Got through the 10 mile fine. Very tight from the start so I just eased into it and stuck to a comfortable enough effort. Came in just under 63 minutes. Given the state I've been in this week I'm very happy with that.
I've had 2 days off now and taking today off too. I'm signed up for a 10 mile race tomorrow and I'm feeling like I'll be alright to have a crack at it. I have a half marathon coming up that I want to break 1:20 in so I'm going to take the 10 mile at that pace. That will leave me about a minute short of breaking an hour so I know I'll be tempted to pick up the pace if I feel well half way round!
Funny that you mentioned feeling like that this week TE.. out of the blue on Tuesday evening I just got hit really hard by exhaustion. Felt like a bad flu.. Had to take a day off work and curl up in bed feeling sorry for myself! From a google of flu symptoms from overtraining it looks like a pretty normal thing to happen when you push too hard. Not a nice feeling especially when you bring it on yourself! Live and learn.
I think its normal to feel like that when you've overcooked it a bit. Short term gains don't happen in this sport and I think that leaves me wondering why I bothered training so hard for the last couple of months for no major improvement. Looking back to where I was 6 months - 1 year ago I see a big difference and that keeps me going. A week of rest, lots of stretching, lots of water and just a couple of easy sessions might be on the cards?
I'd start with changing to the smallest ring on the front and largest on the back. Lift the rear wheel and turn the pedals.
If there's any rub from the front derailer on the chain you'll need to fix that. You want about 1-2mm of clearance there. If the gear cable has a lot of slack tighten it by hand then use the barrel adjuster to fine tune it. If there is no slack in the cable then one of the limit screws needs to be adjusted to move the derailer towards the bike.
After adjusting this you'll need to switch to the big ring on the front and small ring at the back and adjust the other limit screw.
If there's no rub on the chain then the chain is probably just too long or stretched and needs replaced.
Could also be that the rear mech is sitting too far forward and you might be able to just push it backwards to stretch out the chain..