Hi Jon, nice to be disciplined and to stick to plans.
After the cycle you can look to do a 4k time-trial and then you have a marker.
In talking about the Trail race, beware of not setting yourself up with regards to too high expectations, as yesterday you were running easy due to a leg strain
allow for the training to develop you naturally, even if the pace sessions are slower than what you would like, if you have natural ability (which you show you have
), then you will come on and should race above the sessions (pace) you are told to do, only though if you allow for your body to absorb the training and to become stronger.
you must give yourself a chance to come on naturally instead of pushing things due to expectations, don't read into everything, don't test yourself along the way, get to where you enjoying your running without pressure, doing the pace sessions as told, even if you consider it to be too slow and easy, and I guarantee you will bounce back and get to where you want to be and then work further forward in a way where you feel happy about your running
ps.. I shall use this reply for a further post on TheEd's Blog, as I do believe that 'expectations' can often have a more detrimental pressure aspect