Hehehe~ it's often the little things that end up making a big difference after months of training....some useful little things include...
1) keeping a training diary/log....it's difficult to exaggerate the importance of having a training log with your mileage...speed...route ran....time...how the run "felt"...mistakes you made on the route (started to fast....ran too slowly [lotsa energy left at the end] etc.) recorded down ....it helps motivate you...helps warn you of undertraining/overtraining....helps fix bad habits that are hurting the trainee (e.g. a runner who tends to constantly start fast is probably relying on his/her fast twitch muscles to run instead of the slow twitch ones....so no matter how much he/she trains, his/her long distance ability may see little improvement...)...if you don't have a record of what's going on it's really hard to know what training methods suit your current state best... =\
2) Try to eat something within a half hour or hour after the run even if you don't feel like it... ;)
3) Learn to watch your breathing and pace in the early stages of the run....if you start panting really soon, it's quite possibly that your start is far to quick + your respritory muscles aren't fit yet....so the combination of the two results in the muscles not having enough time to "notice" or "adapt" to the demand quickly enough....so lactic acid builds up really quick....resulting in a prematurely deflated runner.... :P....start out really really slow if you have to....let your heart and lungs get into "running mode" so to speak before you start working the miles....
4) run your own race....everyone has their current level of fitness...and important ability to learn is how to ignore how other runners are running and run at the pace that you know is your best.....that hot shot speedster might collapse on the next lap....or he/she might be a world class marathon runner....match another runner only if you're confident in your ability to keep pace and eventually (if it's a real run) overtake... :)
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