Running

No save the cash for bike bits....

Havent had my summer trainers on for quite some time. Saucony Paramounts, which fit well, and have a lovely heel to toe transition. But I've put a fair few km's on them, and seem to remember being suspect of the level of cushioning left.

Pace is a bit up and down, tend to start slow, speed up, slow down then speed up close to the end. All of the previous terms are of course relative.

Find your slowest pace and stick to it, and try to even things out.

Strength comes from distance, almost regardless of pace.

After strength, you can build pace with intervals, fartlek etc.

Sounds like your umintentionally doing things backwards ;)