Recently I ran a 3-leg relay race of 8 miles / leg in the middle of an aerobic buildup and raced it all out (which turned out not to be so wise). I came away from it fine, but sore for literally 2 weeks. 3 Weeks after that (and trying to slowly recover) I still feel like I'm no closer to pre-race shape, and many of my runs end up feeling very flat and my heartrate does not come close to corresponding with pre-race paces.
Anyone have any good suggestions as to how I should proceed with aerobic training? I have a detailed training log online here if you're interested in helping:
Lines 109-111 are when the race occured.
Again - I'm not a professional runner by any means, just a dude looking to get back on top of his game. Thanks so much,
-Karl