Firstly Dave - Congratulations on your 10km PB - always nice to get one, what was the course like? Next step sub 49 minutes!
As for how you are feeling - its important to remember that each running workout you do places stress on the body. That’s what it’s designed to do. But the higher the intensity and the longer the workout, the greater the stress. If you run hard and long every day, the body will not have adequate time to adapt and recover before the next workout. Eventually, you will suffer an injury if you run hard and long every day. Nobody can sustain that much stress without breaking down.
I would recommend a couple of "EASY RECOVERY" runs, running @ 90 seconds slower per mile than your 10km pb pace (50 minutes equates to 8 minute miling, so run 9 minutes 30 seconds for each mile). This will help realign the muscles a little, plus it will help getting blood flowing to help heal any micro-damage done by the previous couple of day's training.
As Granty said "...do nothing out of your normal schedule". I would also recommend a couple of cold baths after the easy runs. I know its sounds crazy but it truly does help with repair and recovery.
Good Luck Dave
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