Consistently running 6:30 - 7:15 pace now 8:00 - 9:30?

High School Running High School Training

6 years ago 02/21/2018 6:32pm EST

I’ve got a bit of a dilemma. In December I was running 6:30 - 7:15 like it was nothing and hit 30 - 45 mpw each week and then in January I had to take a week off for my IT band and then coming back I took it easy, 7:15 - 8:00 each day, some days a little faster, then the last two weeks of January I got Bronchitis and couldn’t run. Now after 3 weeks back, I haven’t been able to go under 8 minutes at all except for short surges.

Am I really that slow now, or am I recovering or something? Does anyone know what could possibly help? I can run 7 miles at 8:30 no sweat, but trying to go under 8:00 for 2 minutes kills me.

Background:

This summer my average pace was 6:45 - 7:30 with a 14 miler at 7:40 and PRs of 17:30, 11:00, 5:00

Is it still possible to have a good track season? My first day of official practice is Monday and my first meet is 3 weeks from this Saturday with districts in May.

I need help

6 years ago 02/21/2018 8:06pm EST

re: Um.. what’s up?

Why do you think you got an IT band injury? slow down chief

6 years ago 02/21/2018 8:20pm EST

re: Um.. what’s up?

Are you having any difficulty breathing? This could be a sign of some sort of asthma stemming from your bronchitis. You should also have a blood panel done to check your iron levels.

6 years ago 02/21/2018 8:20pm EST

re: Um.. what’s up?

Its probably the injury. I have PRs of very similar fashion, and before I got injured about 6 months back, I was running 7:45-7:15 on runs, but after it, I felt the same as you. Running easy warmups with the team became hard for a while and I ran about 1:30 slower in the 5k for month. I have hope for you, but it will take a while--took me two months. On the bright side, I came back stronger than ever. Honestly wouldn't push-it if you can, as it only gets worse before it gets better.

6 years ago 02/21/2018 8:25pm EST

re: Um.. what’s up?

6 years ago 02/21/2018 9:19pm EST

re: Um.. what’s up?

In December I was running 6:30 - 7:15 like it was nothing ... PRs of 17:30

did you even read what you said?

if you are running 17:30 for 5k, your easy run pace should be in the region of 7:45 - 8:15 per mile.

6:30 per mile is almost your 10k race pace.

you are over trained, and the only solution is rest.

cheers.

6 years ago 02/23/2018 8:55am EST

re: Um.. what’s up?

I believe you are going too fast when compared to your pr's, that is most likely the source of your injury. HOWEVER if you do want to get back to running faster again I have some advice. Last year I wanted to start running in the low 6's for an avg run, but couldn't. SO what I did was I took some miles of my aerobic runs and ran them faster, then I eventually got used to it. But after you get used to say 4 miles at 6:30, then you have to bring your milage back up to where it was. Now I can run my entire long run in the 6:20's with ease

6 years ago 02/23/2018 9:51am EST

re: Cottonshirt

Cottonshirt wrote:
if you are running 17:30 for 5k, your easy run pace should be in the region of 7:45 - 8:15 per mile.

8 to 9:30 pace sounds fine for now.

Run as you feel, and run more at 8 minutes as that pace gets easier but don't push it.

There is never any reason to run base training fast. Don't push it, and just run how you feel.

Save your efforts for your race pace training, and have plenty of recovery running in between.

6 years ago 02/23/2018 4:41pm EST

re: Um.. what’s up?

Ditch the watch and just run. You’ll be happier and won’t notice a thing

6 years ago 02/24/2018 7:06pm EST

re: Um.. what’s up?

I have Pr's substantially faster than all of yours, not bragging, and do not train anywhere near sub 7 pace on easy runs or mileage. You should not be training that fast. You are breaking your body down. Be patient and consistent. Average pace doesn't matter, being obsessed with it is an ego problem.

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