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I have been very down about my running lately. I ran a half marathon September 2013 at a 9 minute mile pace. Then I took the fall and off with only a few sporadic runs until Jan. 2014 when I ran a 10miler also at a 9 minute mile pace. I signed up for a 1/2 at the end of April, so through Feb and March I was training. However running has been much harder. I am struggling to maintain a 9:45 minute mile pace. This has made me very frustrated. At first I thought it was becasue of the cold, but it has been very nice out for the past few weeks and I have not had improivement.
Any idea's on how I lost so much performance in such a short time? Any idea's on how I can get back to where I was?
More like loss of conditioning. You basically took 3 months off. You essentially started over after that 10 in January. Treat it like starting over, go back to basics, hard day/easy day, working in a longer run and some pace work once a week. You have to rebuild.
Endurance is a fickle thing - just because you were able to run a HM at a nice pace last fall doesn't mean that you will be able to step back into it after taking a bit of a break. And heads up: it gets harder the older you get.
You'll be able to get back into it just fine - just be careful not to over do it and hurt yourself. Push hard, but not too hard. Be conscious of your limits.
Going into the HM, if you are still off your desired pace from last fall, don't sweat it. Run comfortable, enjoy the event, and then plan the next one.
Thanks for the input. What I just don't get is, as you said Len, I did take 3 months off, and did a 10 mile race at the same pace, no sweat. Then I took two weeks off and it all went downhill. I would have expected the January race to be worse than it was.
I am trying to get into a state of mind where I run for the fun and love of it, and not for a pace. It is harder than it sounds.