Quote Originally Posted by egor View Post
thats partly what prompted me to ask, no not getting any faster, feel have more stamina and can recover quicker from a longer run, but i seem to be getting a bit slower and wasnt sure if this was due to being tired or overdoing the mileage
Egor your not recovering from the training your doing.For a race of this distance, your training should be mostly aerobic.Over a period of time your minute miling over a longish distance should come down.

Lets say you do a 15 mile run three times a week.At the start of training you are doing 7mins per mile, aerobically.As time passes your steady state(aerobic capacity)should increase, allowing you to run faster, say 6.50 per mile.

If you don't take advantage of your higher steady state, by continuing to run at 7mins per mile, you won't improve much.Additionally if you run too much, you'll get slower.Try to reduce the amount of work you do on hills as well, to the minimum required.

One other possibility for slower speeds is a deficiency of sugar(carbohydrate).If you think this is the cause, just take one spoonful of glucose to each glass of squash, after your runs.