Looking for some suggestions on where I can go for some advice on my current running performance issues. I don't think I really need a coach as I know what I should be doing, I am just after some science based, one-off advice and I'm happy to pay for it if appropriate.
I am a very keen runner, have been for many years, but I have been experiencing quite a significant fall-off in my performance in recent months.
As a bit of background:
53 years old
Running for about 30 years
PBs in past 2-ish years
5K: 23:11 (Jun-20) and more recently 24:00 (May-21)
10K: 47:57 (Jun-20)
HM: 1:51:40 (Apr-21)
Mara: 3:50:18 (Sep-18) (4 subsequent marathons which were all much slower for various reasons; my last one, just over a week ago was dreadful, my slowest ever (>5 hours) in spite of running to heart rate at least initially)
I run 40-60 miles per week over 4-5 sessions. Typically 1 day speedwork (reps), 1 fast 5K, 1 long run and others recovery pace.
In Jun 20 my average 'recovery' (HR 145 bpm) pace over 8-9 miles was 9:15 min/mile
I was injured in August and out a month but in Dec 20 my recovery pace was at around 9:40 min/mile
I had Covid (mild) at end of December so out for nearly 2 weeks
And then an ankle injury in March and out for another few weeks
In Apr 21 recovery pace was around 9:50 min/mile
No further injuries so I have been training consistently since then.
Recovery pace is now over 10:00 min/mile (and seems to be continuing to head in the wrong direction).
I have had a recent full blood test done for other reasons) and while some of the indicators are quite low they are generally OK and not different from my usual profile, I generally have rubbish blood ;-)
My sleeping and eating habits haven't changed. My resting heart rate is fairly steady (around 56bpm).
Does anyone know of a resource who sould be willing to take a look at the above and/or my stats (via Garmin connect or Strava) and offer some advice on where I might be going wrong.
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Comments
I've not had Covid to my knowledge although I had a gum infection this year and felt very poorly after I came off the antibiotics so that was another couple of weeks out.
Do you think it might be down to a run of injuries/health issues combined with a lack of racing, perhaps?
Started the year with an achilles issue which took a few weeks to resolve and my performance back then was very much a case of trying to build up confidence that the thing wouldn't go again. That was fine and although the pace of last year wasn't there at least I was doing up to 18K in preparation for a half. Then as above my fitness went. I struggled to do a couple of miles. As soon as I started to run I'd struggle for breath and my legs would ache.
As you did, Agnes, I went to the doctor and had blood tests which similarly showed nothing to be concerned about. A theory I put forward was that I was suffering some reaction to the vaccination. I had my second on the 6th of June and felt my performance dropped off shortly after that. Similarly my partner, who had hers two weeks after I did and was leaving me for dead in that period, also started to suffer with it. The doctor didn't shoot the theory down in flames and said there were still affects from it that we don't fully know about. I'm by no means of the 'anti-vaxxer' ilk and am pleased I've had it, but it was really the only explanation I could come up with.
I'm now getting back to somewhere near where I'd hope to be in terms of endurance, and speed is slowly getting there. The main issue has been one of confidence, knowing that a run is not going to leave you feeling awful and wondering if it's worth it.
In that instance I found it helpful thinking not what I'd lost, but that I'm still getting out there. And that as you've built back before you definitely can again.
Just ran my worst HM since 2015 (and mid 2015 as the ones I ran from September on were wall better than the one I did today) - just couldn't get my legs to turn over and got progressively slower. It was demoralising. I've gone from running a half in 1:52:56 (October 19 and then the exact same time in Jan 20) to 2:08.25. It feels like I've lost six years of progress in one hit.
Read about your HM experience on the other thread. Don't worry too much about it, just put it down to one of those experiences. I sometimes think the first HM of a season is a 'sighter' and you then start to improve. I know when I did the 12 in 12 a couple of years back the difference between my first HM and my last was 15 mins.
Did a long run this morning and still struggling to maintain anything like my previous 'easy' pace (about 1 min/mile slower actually), sigh. I realise it is a bit of a first world problem and I am absolutely grateful to be able to run but still can't help feeling a bit grumpy about it!
Best Wishes to all!