ja5on ive looked at your training and you are not spending enough time on the bike...
you should also be doing lots of heavy weights , secret is high weight and low reps to get better at running. focus on your upper body especially biceps .....get yourself in front of a mirror and select the heaviest dumbbell you can possibly lift and give everything you've got to bash out 3 curls on each arm ( you should be making really loud involuntary noises almost like you are straining on the toilet ) .
follow the heavy stuff with a 30 second all out sprint on the tread mill.
try that for a few weeks and enter a Half Mara ....watch the difference
yes you are right KFC its why im posting on here despite having no right to be hanging around with the achievements and performances of folk on here ....its something to aim towards for me and making each small step worthwhile while I try and kick start the engine again.
bagged another 5 tonight and I can feel some major changes after just 3 weeks to be honest ....im considering 5 runs per wk now !!