10x200 30 second rec wrote:
10x 600 at 2:08-2:02, with a minute recovery. I have done 3 sessions like this and a fartlek workout of 10x2min on, one off; same pace. I did 16x200 too, 38-35 same recovery(30 seconds). I did a session of 14x400s 86-79, with a one minute recovery jog. I can't remember if it was 86 or 85 on my slowest. Right now l feel real tired on my runs; today l was extremely tired on an easy 8 mile run. I don't know if it's lack of sleep, do to life or what. The last week my sleep scheduled has been off.
Well, two hard days a week is still the max I would do, even when young.
The metabolism slows down, so recovery takes longer by your age, but shouldn't be too noticeable. I'm not young anymore...and at some point working out just wasn't the same.
I think about iron deficiency or lack of B vitamins, or other, when I get tired too easily. Probably you've already thought about the medical possibilities.
Lack of sleep is tough on the body, and the older, the harder it can be.
A little depression over health or running or anything seems to drain energy.
Your workouts are solid, and your latest workout is your greatest that is listed.
I would focus on some speed work for a while, not the longer intervals, and do some power runs (that's what we called them in HS, which is near race effort for 5-6 miles, but not quite race effort).
We usually did a 60 minute float on Sundays in HS (LSD), and in college at least one 10 miler per week. When I got older, I trained a little more for road races because I wasn't international and so there were only a few track races available.
The slow runs are to rebuild the body without having a rest day, and maybe you would benefit with two slow and longer runs back-to-back after one of your tough interval sessions, and a rest day after the next tough interval session. That might increase your energy, even if you are only doing one tough interval session per week.
Just a thought.