Finally getting back into shape after quite a break, just wondering how long it takes to get competitive again.
About 2 years ago I was running a 4:00 in the 1500, 1:57 800, and although I didn't run any 5k's, I was doing double 20 minutes tempos hitting around 15:30's at the 3 mile each time (8 min rest), so I was in decent distance shape, averaging 50-70 mpw. I have probably done about 50 thirty minute runs in the past 2 years, and if anything, am a couple pounds lighter than I used to be, so I'm not terribly out of shape or anything. However—
I've been doing 30 minute runs daily the past 2.5 weeks and its taken me that long to be able to finally hold sub 8 minute pace for my runs. Basically I just wanna get back into being able to run 8-10 mile runs at 6:30-7:00 pace and have it feel somewhat relaxing.
I am also doing strides (like 15 or so a few times a week) because I love running fast, and figure I gotta get my leg speed back somehow without doing workouts. I also have the advantage of living at 5000 feet elevation. Some basic questions:
-Around how many months before a big change starts to show
-Should I improve pace or distance first? I want to start doing 8 milers but I don't want to get into a habit of running them slower than 7:15 pace.
-Are 45 minute runs useful to help increase milage? My last coach would say there are hardly any physiological benefits of running 45 minutes. Either go 30 or 60+.