After a disappointing race, I find myself wavering between these opposing conclusions about my training.
My first reaction is to think I didn't train appropriately for the distance - in this case a 5k - by not doing enough fast-paced work. But, then I note that my body was kind of sore and lacking spring prior to the race. In fact, most days (and I wonder how others on this board feel), I can barely sprint or do anything but jog from a cold start. I call it the rush for the bus/train test. If you had to dash for it while walking to the stop/station could you do it well and without pain?
Along these lines of thinking, perhaps my best performances result when I am well-rested and not over-training. By that, I don't just mean the blah, sleepless feeling one gets during that syndrome, but what I describe above.
So, I consider two prescriptions: run faster by doing more threshold, or slightly faster, runs of 15-20 minutes in length. Or, going easier by slowing the overall pace and cutting up the mileage into shorter runs, twice daily. In both cases, I'd keep the weekly mileage the same (for me, this would be 60-80 miles per week).
Any input regarding these conclusions is welcome.