Hi James, sorry i cant help you, your way too experienced for me with that time, but i am sure someone will offer some assistance.
I am having niggles.....cold is lingering, but not causing too much problem and my groin is sore all the time but not enough to cause me to stop, it just will not heal, but my times are good so i am just going to run with it. Hopefully a sports massage on Saturday morning may relieve some tension in my groin - that sounds so wrong but so right at the same time.
This week since my poor 24km run on Sunday (when my cold was worst), i had a rest on Monday, did 8km easy on Tuesday, 8.5km hills on Wednesday, just did 36 lengths of the pool at lunch all doing crawl apart from 6 of them and going to the gym after work for an hour for some lifting and a little rowing. Friday I have a 60 mins run at LSR pace increasing by 30 seconds each 20 minutes. The my taper starts (LSR anyway) for the Oulton Half on the 28th, so only 20km this Sunday. I wont be running long distances now until after the half, then i will do a couple of 32km LSRs or something.
Time wise i am still looking for 4:30 but probably 4:40 more realistic, but we will see, i am going for the 4:30 if i can.
+2 for eating loads, i have started to snack, i simply need the calories now i think, but i still need to try to lose 3/4 stone, but with doing weights that will not be easy as it turns to muscle - hopefully.
Overtraining syndrome, as it is referred to in the medical literature, is a serious problem marked most noticeably by a decrease in performance (strength, speed, endurance, or other), increased fatigue, persistent muscle soreness, mood disturbances, and feeling "burnt out" or "stale." It is also apparent in the form of increased fat mass (and inversely decreased lean mass) even in the presence of extreme exercise.