Slower from base phase

The recovery from your extra mileage takes time. Be patient. Rome wasn't built in a day.

last bump

Have same PR and the same thing is happening to me...starting to get worried because I'm trying to go sub 17 but am beginning to doubt because 7:30 pace is almost a struggle and notice no signs of improvement from base. Good luck!

You forgot to run fast. Base is everything, not just aerobic strength.

A nobody on LR wrote:

Have same PR and the same thing is happening to me...starting to get worried because I'm trying to go sub 17 but am beginning to doubt because 7:30 pace is almost a struggle and notice no signs of improvement from base. Good luck!

Let us hope we finish with flying colors by the season's end... because this is ridiculous :/

Confused as hell wrote:

Pre-summer 5k PR (11th grade): 17:33

Post summer 5k time with a 12 week base (senior): 18:15

What on earth is going on?

Junior year base was 30-40 mpw for about 8 weeks,

and base leading up to this year was 40-50 mpw for 3 months.

A greater aerobic base and a noticeably slower time...and worst of it all, people who have barely done 25 mpw over the summer flew past me today.

Again what is going on?

You should be in good shape to start doing harder workouts. It could be that you'll be the one flying by in late October.

A nobody on LR wrote:

Have same PR and the same thing is happening to me...starting to get worried because I'm trying to go sub 17 but am beginning to doubt because 7:30 pace is almost a struggle and notice no signs of improvement from base. Good luck!

Get your iron and serum ferritin levels tested

mileage means nothing, it's what you do in the miles that count. just because you ran "X more miles than last base phase" means jack.

you have no idea if you have a "greater aerobic base" without some sort of measuring stick - if you were doing say, 4 miles tempos 5-10s per mile faster than after your base phase last summer, then you would have hard data saying you are in better shape. you don't have that.

Exactly, if mileage were everything, ultra runners would be dominating the local 5km races. Some ultra runners who run 3000 miles a year can barely break 25 minutes.

For 'base', you don't just run a heap of slow miles. You need fartlek runs incorporating bursts of fast running, accompanied by sessions of strides and sprints to keep the IIb fibres happy; and strong 'effort' or 'subthreshold' runs to bump up the anaerobic threshold safely from below. Then, you will be going quicker for any given heart rate/level of exertion.

Lydiard used his hill-bounding phase to prime the IIb fibres further, before entering into the harder anaerobic work.

long slow distance == slow run wrote:

Exactly, if mileage were everything, ultra runners would be dominating the local 5km races. Some ultra runners who run 3000 miles a year can barely break 25 minutes.

3000 miles a year and cant break 25 min for the 5k.

Back in 9th grade when I literally played computer games all day during the summer, I ran 24 min, and you're saying a person who has that much endurance runs slower than me?