Thanks Phil. I have started back on the track again which is helping me focus the speed sessions. However this is only once a week at the moment so i will try and get down there twice, perhaps the other time in the morning so it's my first session of the day and therefore i'll be fresher.
Will try my long run a bit slower then and maybe as DT19 said, go a bit further.
I hadn't ignored it, in fact i was planning on replying to everyone and thanking them but my phone battery died and i haven't had chance to reply until i returned to work today!
I have taken everyone's comments on board and had begun to think that i had been overtraining. It's difficult though when training for distance running events and triathlons to juggle the training for both, hence the double sessions on some days.
Thank you to everyone who has replied and apologies if i offended anyone. If anyone has any suggestions for training plans it would be helpful (e.g what a typical week should look like).
I wouldn't want to be too specific as you may have a different problem to me but basically my problem was weakness in the glute vs. too much strength in the quads and very tight hipflexors. It's very important as a runner to keep a strength balance between your glutes and your quads and hamstrings and i was given a specific strength building regime to get my glutes back on form. I would recommend that you seek advice from a physio though as they will be able to give you exercises specific to you. I wouldn't want to suggest anything as it might be wrong for you.
I actually continued to run through it but mainly because i'm stubborn! Good luck and i hope this helps a little.
For most of last year I struggled with a hip flexor issue which had seen me in a lot of discomfort during and after my runs (not pain just serious tightness and lack of movement). After being mis-diagnosed several times by the physio who told me it was my pelvis and hamstrings I finally went to an Osteopath who discovered it was my Psoas muscle and my hipflexor. Long story short, after time with a personal trainer to work on my core strength and glute muscle building I am now a changed runner and have no (or very little) tightness during or post run and know how to manage the strength work.
Anyway the reason for my post is that prior to this issue I was running a regular 67/68 min 10 miler, a sub 1hr 30 half and a 41min 10k and had huge confidence in my running.
However since this issue struck my pace has slowed to probably a 72 min 10 miler (haven't raced it as I don't have much confidence in my abiliilty) and a 1.35 half. I did manage a 1.32 flat road half in November last year but not sure I can do that again.
During the injury time I avoided any speedwork as this aggravated it but am now doing a weekly track speed session.
I guess what I need to know is do you think I can get my edge back again or is it too late?
By the way, I also cycle lots and do Time trials. My weekly schedule looks a bit like this:
Mon - rest day, Tues - cross train, run, core work & weights then TT in the evening, Wed - run (8 miles ish), Thurs - gym core work or turbo sesh & then track speed reps in the evening, Friday - cross train, run, core & weights, Sat - long cycle (30 miles), Sun - long run (10-12 miles) 7,20-30 pace