The intention entering July had been to get the final six weeks of 800m training done, using JackD’s schedule as a basis, then run a 800m time trial. It didn’t work out like that.
I did the first week and was a bit sluggish on a 3-mile tempo – aiming for 6:40/mile, I ended up averaging 6:54. Not great given I was running 6:48/mile average on similar session in mid-June but I had done sprints two days before so figured that might have left some fatigue in the legs. Two days on, I did 3x600m and only ran 2:05, 2:05, 2:12 where I’d been hitting as fast as 1:58 in training last year and was expecting to go faster – closer to 1:50.
The following Tuesday I did some 200s that came in around 5:20/mile whereas I’d been hitting as quick as 4:50 in April and then immediately went into a couple of individual miles. It was one of the hottest days of the year but I didn’t feel bothered by it. The first mile came in at 7:02 then a 2-minute standing recovery and my legs were like lead and I could only hit 7:28 in the second mile. I’d overcooked it. Peaked too soon this summer.
So that’s it, since mid-July I’ve gone back to recovery work and hour-long tempo runs to rebuild my endurance. The first run I did I covered 7½ miles at 7:46/mile pace. The fastest individual mile was 7:18 even though that was predominantly downhill. This really highlighted how much aerobic fitness I’ve lost. At the end of March, just before my half marathon, I was running 9 miles at 7min/mile, now I couldn’t even run one mile at that pace.
This has been the focus for the rest of July and will be through August – rebuild endurance. By month end, I’d reached the stage where I could average 7:25/mile and my legs were begin to run better but I’m still finding it a struggle to run faster aerobically.
But the focus of the last few months has been to recruit more running muscle and build my speed, I think I achieved and now I have to train some of that muscle to be more enduring. It’s somewhat frustrating to see myself go backwards like this but it’s what all elites go through. It’s difficult to build and maintain a peak for any longer than twelve weeks, I’d say I got 8-10 weeks.
The other thing I’ve been working on is strengthening with various exercises, including one legged chair squats, and my glutes seem to be firing and my core stabilising better during runs. I feel like I’m gliding over the ground more than I used to. In the short term this may also be a source of my problems – using muscles that have never been used before and needing to train them more aerobically. Hopefully as the body adapts to their introduction I will speed back up. Whatever it is, I’ve learned that the only way through this is to up the aerobic work.