1/2 Marathoners: After First 10 Mile Run - Horrible Recovery

I have been 1/2 marathon training for 4 months now, and finally worked up to a 10 mile run last saturday. Doing miles between 8:15 and 9:00, taking a daily vitamin, eating according schedule, getting enough sleep, running gradually on a schedule, not increasing over the 10% limit per week, cross trainging very lightly, and always having good recoveries. I ran the 10 mile on Saturday, then today, 2 days later, I attempted my usual Tuesday 10K. I could barely get to 2 miles, and had to stop at 3.4 completely exhausted, 10:22 mile time. Out of breath, mentally fatigued, legs like quicksand, stomach acid, and sweating badly. This has never happened before- it's like I'm back at day 1. Does anyone have any clue what I did wrong? The 1/2 marathon is less than one month away and I'm freaking out that I have to start all over again. The cold/bad weather isn't helping my progress either. Any help??

When you run long or fast, it's important to start your recovery as soon as possible after the run. You need to eat carbohydrates and protein within an hour, the recommended ratio of 4 to 1. Try peanut/almond butter on a bagel, turkey on wholewheat bread, or even eggs on toast. Chocolate milk is also very good recovery drink. Do make sure you re-hydrate adequately. Even if it's cold you will still lose a lot of fluid. I wouldn't worry about one poor workout, everyone has them, and it shouldn't upset your training. Make sure you rest on the days off and run easy on your easy days, so you are ready to work hard on the days you need to. and believe in that training you have already done - it will get you through. Good luck with the race!