I finished track season four weeks ago. Took a week completley off then jogged 25 minutes slowly every other day for a week. Then I went 30 miles last week and am on the way to 45 this week. ( I was consistently doing 60-70 in the spring). Any way I am really struggling to be running 715 pace for 6-8 miles. Any thoughts on how long it take to get fitness back?
anything? I was in great shape 3-4 weeks ago, at least for me (424 mile and 6:30-6:45 for easy conversational pace on recover days) and now I have to focus to maintain 7:15 pace...any thoughts?
My first thought is that you've been overtraining. Your idol runs about the same "easy" pace as you do. And 4:24/mi is just a bit quicker than his half marathon pace.
What I do is just go out one day and run as long as I can. I think people assume they should just run 30min everyday for a few weeks then add slowly. I just go out and do a long run after a few days of easy 20-30min. Lets say I have been running about 30min average, I will go out and do an hour long run. Then I will bump that long run to an hour 15 or 20. Then 90min to 2 hours. Trust me this really helps and I get back into shape very quickly doing this. To me this is how I interrepted what Lydiard said about varying the distances everyday and he emphasizes the longer runs. Just go out as soon as you can and try to run double the longest you have run but go easy/steady. I usually just go out and after 30 mins I check how I feel. Like 35min I will decide whether I can keep going or not. Then I tell myself to try to make it to 35min, then 40, and so on. Trust me you will get back your form, mostly because this helps break that mentallity that your out of shape and lost your form.
Good luck
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