How do people keep the training tempo up?
I headed out for a quick 5M run this morning and just found it hard. The time wasn't terrible - roughly what I'm doing for this route regularly but it just felt slow, felt like I was slogging around, and after it I feel more tired and worn than usual.
I don't think I did anything particularly differently, had same breakfast and same routine until I headed out. Only difference was that I wore tracksuit pants instead of shorts and I won't be doing that again - felt that they were touching my leg all the time if that makes sense.
I think the key is to take a more relaxed approach and move on to the next session, don't dwell on a single day where you ran slower than normal, it happens everyone. if it occurs a few days in a row, maybe back off for a bit until you feel the appetite to push on again but you shouldn't expect that your body will feel the same every day.
I always try to keep my eye on the long run, and that includes decades ahead into old age. the goal is to be as fit and as active and as healthy as you can be for as long as possible. Sustained periods of regular training will serve you much better in the long run than sporadic periods where you ramp up the training super fast and are then forced to ramp it back down just as fast through exhaustion / injury.
I don't know your training background before your log started, but it feels like you have increased your training load significantly over the last few weeks and now you are running out of steam a little. my gut instinct would be to rein it in a little, consolidate the good work you have already done and then try to build on that by increasing the training load at a steadier pace.
I'm not a nutrition expert, but I don't think you need gels for a training run of 1hr 15 mins. You should already have more than enough energy on board to cope with that. If you are running out of steam towards the end, it's most likely you are running too fast and need to slow down.