I know I am very slow compared to most of you, but I have a problem hoping someone other can help me with.
I've been putting in some decent training for a Memorial Day 10k and a couple mid June 5ks (70-90 mpw, VO2 and Tempo work each week; some speed enhancement work as well); up until recently, I've been making lots of solid improvement.
However, I have been doing a lot of racing of late--too much as I'm coming to realize: I've raced 4 straight weeks; dumb, I know, and won't happen again. However, my times went as follows:
15K 57:20 (on a an insanely hilly course--more like 55:30 on a flat course)
5k 17:30
10k: 37:33
5k: 18:05
In the last two races, I start out comfortably and then things proceed to head south.
During this early race season, I dropped my volume by about 15% and focused in on some final speed touches. Perhaps another mistake.
So, here's my question: I realize my errors and won't repeat them. HOWEVER, is there anything, anything I can do to get my legs back by end of May/early June (even just easy running @ higher mileage)? Or do I simply need to take the usual recovery and start all over again?
Thanks for any ideas.