well i run on empty and after my bad experience i shall continue to run on empty. although a teaspoon of coconut oil an hour before can go a long way.
over the next few weeks im going to work on my speed. i generally try and do the first 3k slow the next 3k medium and ramp it up towards the end so can finish the last 1k strongly. I find it better than burning out early on when doing a distance. I always get a buzz of adrenalin when i know theres just 1k to go and can push it harder then.
But the 2 weeks im going to try and improve on speed over 3k runs and then 6k. i wont run 10k again until 4 weeks time, a week before the next 10k race. then i hope to improve my time and do some serious work on speed and endurance leading upto the 10k in August. Thats the one i am aiming to do under an hour!!!