As a Flames fan this displeased me . <| sep |> At 6065 miles per week , you should have been way faster than 157 over a half . Obviously that training was not effective . Some things to change When something isn ' t feeling right , or when you ' re injured , listen to your body . Especially , don ' t try to work out through injury . Even after you have fully recovered from the injury , have a rest day each week . If you ' re working out tired constantly , your workouts will not do you much good . Also , reduce your mileage somewhat . Like , do cycles of 405060 miles per week , so that in the 40 mile weeks you get additional recovery . Possibly even fewer miles than that . Make sure that your easy pace runs are at easy pace , and not at medium pace , and not extremely slow either . Make sure you get enough sleep . With respect to the weight , drink something first , then eat , especially after a run . With all that running , you ' re sweating a lot , and you need to stay well hydrated . Stay away from bad calories such sugared soft drinks . Keep detailed notes of your workouts so that you can review whether you are improving , or stagnating .