Returning after 3 months off--- Can i get back to the times i was running before?

Bump

Run your slow runs slower. Your fats runs faster. Your a pace freak. One workout and one long run tempo for middle half first and last quarter slow. since you are doing 20% of your weekly mileage of 60 at this then your long run is 12 miles. 3 slow (21 min or slower) 6 fast (33 to 34 min) 3 slow (21 min or slower). Then a fartlek or intervals on another day. and slow in between. Slow is good.

If not, you are destined for:

1) Injury

2) Burn out

Can i get back in college shape again? Yes, if you are willing to do the work.

Should i aspire to run Sub 15:30? If that is your goal, then yes.

Should i move up to the 10k and Half marathon? Not necessarily, what do you enjoy racing?

Should i can my training plan? If you have to ask, maybe this isn't for you.

Some Background:

My PR's (4:10-1500 15:34-5k and 9:22 steeple) are slow compared to all the "elite" athletes that post on LetsRun. I seem to break down when i run more than 60MPW(so please don't suggest running 100MPW). My basic training plan involves a long run of 20% of my weekly mileage and one other workout (either a threshold/tempo OR intervals/fartlek.)

Thanks -- B.H.[/quote]

Do more strength work. Add in some hills and stop worrying so much. Also, focus on consistency. Unless you're superbly talented you will need to work hard and consistently for a while before you run anything close to 15:30. Get ready to run mid 17's for a year before you can handle that pace in a 5K or 10K.

I ran 16:08 in a road race 5k last august when i was just doing the mileage-- i know there is another thread related to running well and base training.

What did you mean by:

"Should i can my training plan? If you have to ask, maybe this isn't for you. "

I like racing the 5k but i was referring to not doing the speed training involved that seems to be related to "fast" 5k's.

Thanks for all the responses so far.

From what you were doing, just add a day of faster intervals each week and start running some races. You will see a big improvement in a short time.

Different strokes for different folks, but I still think that, if your base training is 40-55 mpw, the most reliable way of improving performance in long-distance running is by boosting training volume. You may have broken down at 60 mpw in the past -- for a long time, I did, too -- but there are lots of ways to play around with training surfaces, shoes, and paces that can build up your tolerance to higher mileage.

"Whether you believe you can or you can't, you're right"

Henry Ford

Avocados Number wrote:

Different strokes for different folks, but I still think that, if your base training is 40-55 mpw, the most reliable way of improving performance in long-distance running is by boosting training volume. You may have broken down at 60 mpw in the past -- for a long time, I did, too -- but there are lots of ways to play around with training surfaces, shoes, and paces that can build up your tolerance to higher mileage.

If you are breaking down at a certain mileage then mix in another 4-5 hours of crosstraining a week. This will give you the aerobic workload of an extra 30-40 mpw. You can then try to slowly increase your distance of running 4 or 5 miles every year and you may eventually be able to run a lot more than you thought possible.

So i don't want to make this an "Eddy Lee" thread but i figured i would update and journal whats going on. I have had a couple of people say they are going through the same thing so this might help motivate others and feel free to post your "Comeback" mileage.

Saturday 4/18 - 5 mile run

Sunday 4/19 - Rainy and didn't run (this is the motivation thing i am worried about. I used to be a "have to run no matter what" kind of runner and now its a give or take thing.

Monday 4/20 - 4 mile run 28:11 (felt good and relaxed... see i am not a pace freak) ran a couple of 7:10's and some 6:50's *Proud of myself for getting my butt out the door it was 48 degrees and threatening with rain, similar to sunday but this time i went out!

I guess i will continue this if it helps people-- otherwise people can just make fun of my grammar or tell me how slow i am.