I did a 10k run last night (Weds) after having raced 10k on Sunday. I thought I had fully recovered, but obviously not as I ran like a complete donkey. The problem was that I didn't realise I wasn't on form until nearly halfway when I started to tire much more than usual.
How do I know if I am on form before I start running and how long does it take to get back to normal after a race? I know about tapering the week before a race but is there something similar for the week after?