The nearly 5 miles at just over 7:00 pace yesterday kicked my butt. No stiffness or soreness, or aggravation of injuries, but after feeling ok for about 1 1/2 miles today, I had a massive 'bonk' just a complete energy drain, light-headed, hard to move forward at any pace.
Nothing new, as it was happening nearly every other day when I started back in January. Even when I was running well, if I had two weeks active recovery after a major race, when I came back again, I could do a six mile run and go from feeling comfortable to 'bonk' in a matter of strides.
Not surprising that Thursday took a bit out of me as it was about 15 seconds per mile quicker than I've done that run of late.
Looking at the other recommendations, I try and pay attention to sleep and diet, but I have time limitations from my work, especially this time of year. I work for myself, and work from home, but at this time of year if I'm not out for a run, I'm at the computer most of the time from 7am to10pm , seven days a week.
Seem to be fortunate with health problems overall; do stretch a fair bit; get some upper body work in moving hay for the horses we have here; don't cross train, but do generally run every day (to burn calories if nothing else).
I don't do much slow running, very little over 7:40 pace, but if I'm going to try and pick up the distance and get a better aerobic base, I'm going have make myself try and slow to to 8:00 or so. I do find that very hard, as my turnover tends to be in the 195 pm range, and when I'm running as slow as that it seems like I have to make the stride about 6 inches.
I've probably hard-wired myself towards the faster end. I was always lower mileage/higher intensity, and I'd say a lot of the time when I was young, I would do a lot of steady running at around 6:00 min or so. I was still doing my long runs at close to 7:00 in my mid-50s. I'd have to admit though, that it was 8 miles at 7:15 in June that exposed the ankle weakness.
Still can barely hop on the left ankle, but I feel I'm fit enough to actually start to 'train' as opposed to the last three months of taking up residence in zone 2.
No serious goals in the near future, but (re)building an aerobic base seems like a good place to start.