Actually sthg. is going wrong and I need some input.
Background: Final year as M40-45, ambitious again. Schedule since 10 weeks, all in hilly terrain:
M: pm 7-8m easy or rest
T: pm workout: short hill runs (25sec.), overall 7m (plus wu/wd)
W: pm 7-8m easy
TH: am 4m, pm 7,5m easy + striders
F: pm workout: interval, sthg. like 8x800m or 6x3min, short rest
SA: am 4m, pm 7,5m + striders
SU: am 13-14m long run
Results now: 3k race: sub 10 on a windy day, but the last 1k quite poor; 10k: 36min, windy, rainy day, not a fast course.
Especially my 10k is a little bit disappointing, considering that I am in trouble to maintain the speed.
My results in the past were way, way better, always on quite low mileage, no doubles, always singles, no regular schedule, run by feel, no long runs, just 45-60mins of running or some cycling, but very often with an all-out final of 1-2k.
I know, I am quite old now, but my higher training input doesn´t pay off (see schedule above).
So, what´s wrong?