10 mpw to maintain some fitness?

GO TO THE DOCTOR

There is something wrong if you can't handle 10mpw. Obviously you're not overweight or a C25Ker if you're running those times.

well that's concerning! i went to the doctor in March actually and all of my blood tests were in normal range and i feel really good daily when i don't exceed 24 km/week

maybe they were in the normally range for a non runner but runners need a higher ferritin level. also check your protein/calorie levels. are you vegan? bump up the calories and mileage, start lifting. 100-150g of protein a day. 2 scoops of protein powder and 2 cups of choc milk can get you to 24x2 + 8x2 64g of protein that you can drink in 30 seconds. if you get prescribed iron take it with juice and dont have any calcium for 2 hours before or after (it inhibits iron absorption)

also it could be hormone/ thyroid problums or blood cancer or smth

I was having the same problem could only run 2 ish miles before shins hurting really bad. Now im up to 25 miles a week after a year of very consistent training. 1st- make sure you're wearing appropriate footwear. I have to have max duty cushion. I go with the Hoka Bondi line. was getting new shoes every 200 miles now about 400 miles. 2nd- RUN ON GRASS, fr makes a huge difference. 3rd - dont be a sissy, its easy to forget but running is a hard impact sport, its going to hurt you have to get re adjusted to the pain and aches and tiredness. It was different when we were kids and had unlimited testosterone ahaha. 4th- add some strength training...squats, lunges, calf raises. 5th- you might need to hit the foam roller, could have built up scar tissues from years of running. You'll be sore from rolling but it'll losin up the muscles and break away that scarring. Keep running bro you got amazing talent just take it easy cross train if need be

In addition to your ten miles go an hour on an elliptical at a moderate resistance a couple of days. It won't simulate running but it will help your aerobic system and limbs from atrophying less rather than nothing at all.

thanks for the help everyone! already doing strength + lifting but i'll definitely work on eating more, rolling, and maybe cross training

Did you actually get a copy of your bloodwork or did your doctor just tell you it was “normal”? Because your Ferritin could be 11 and the doctor will say that is normal because the lab won’t flag it until it’s 10. Different labs flag at different levels too. In reality your Ferritin should be 100. Same for Vit D, if you don’t know what your actual numbers are get copies of your bloodwork and read it yourself. Then find a sports medicine doctor or at least have InsideTracker testing done.

Blood test won't show anything. It's neuropathic. Your CNS is shot from doing so much intervals and speed.