There's been a break in my running, not in terms of how long since my last run (5 days, not great, not unprecedented) but in my lack of routine, only 4 runs since 26th November. OK, I had good reasons (and some pretty unconvincing ones too) for not running but when activity drops this far there's the worry that 'use it or lose it' will go too far in the wrong direction unless I do something decisive.
This has partly been triggered by reading Oldfloss 's recommendation 'Failure is an option' by Matt Whyman. The last few nights I have fallen asleep gripped by the ups and downs of ultrarunning. Some of it sounds so inviting, then the reality check - when did I last run for more than 30 minutes? So this morning, seeing a trace of sunshine in the grey skies, I decided that enough is enough.
The goal? Run for 30 minutes. To encourage me, Coach Bennett's 'Comeback Run'. It's only 15 minutes but I got some music and decided I'd just run very very gently for 30 minutes to prove I can still do it.
No muddy fields today, just the brick surface along the waterfront. Mr Y sped off ahead of me, I took Coach B's wise words to heart and ran easy. It felt good. At 15 minutes I slowed to a walk while he gave his little pep talk at the end of the run, then I pressed 'resume' and set off again. Steve Miller singing 'Take the Money and Run' played, I sang along (don't worry, nobody within earshot ).
I pressed stop once I reached 30 minutes. 3.45km covered but that wasn't the point. Yes I was slow but also yes, I was running. Coach B came back to tell me well done.
I didn't look at the numbers en route but checked my VO2 when I got home. It's dropped right down, still 'good' with a fitness age 9 years younger than the calendar says (top 40% for my age), but when I run regularly it's generally up on the 'good/excellent' borderline with an age in my 40s (top 20% for my age).
So today is a step in the right direction. The book is reminding me that I love to go beyond 5k but I need to work towards it. Spring is on its way, my winter mood is lifting and we have a new year coming to start afresh
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Yesletsgo
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Stick with it. I went through a patch of no running in the summer and I know I'm not as fit as I was this time last year. It's slowly coming back though, and a lot of that is due to following the advice that the majority of runs should be done at an easy pace.
I don't care that it's taking me 20 minutes longer to do 10km than it did two years ago. I'm still doing 10km runs and I'm enjoying doing it at an easier pace.
My current aim is to do four runs a week minimum, with at least one long slow run in the mix.
Weird how the loss of fitness creeps up! Over the summer the VO2 stayed pretty constant despite the irregular runs but obviously I've got complacent. All this talk of 'it takes 6 weeks* to lose your form' - hmm, maybe not for the older runner.
I'm thinking of changing my emphasis from distance run to time run in the new year, shake things up a bit Should be easier to do time management this way too.
*seems that this '6 weeks' that I'm throwing around is wrong, see my answer to Cmoi below. That explains why my VO2 is so much worse
Curious to know where you saw "it takes six weeks to lose your form" Yesletsgo ? For context, I almost never read running magazines etc as they just don't interest me. From memory, forum FAQs suggest that a fortnight off won't affect fitness that much, all other things being equal. So six weeks sounds like a loooong time to me!
I can empathise, though, as I've run far less than I'd hoped this year. Hope your 2025 will be better than your 2024.
I'm pretty sure I read the 6 weeks thing on here but on checking it seems I've either misremembered or repeated something incaccurate. Below is an article which sets out how fitness deteriorates over time, and by 6 weeks there's a definite loss of fitness. Thanks for pointing this out Cmoi , I'm posting the link for anyone who's interested and I'll put an asterisk on my comment to alert people that I'm repeating an urban myth.
Thanks for your good wishes Yesletsgo , and the useful link. Going by what I read on the forums some people seem to get concerned if they have to postpone a run by a day or two, while others apparently expect to pick up where they left off, even if it was months ago.
So far I've never had to take longer than a couple of weeks off running, so I can't speak from experience about longer breaks.
Great run there very inspiring and thought provoking. Sometimes we need to take stock of what’s going on and be kind to ourselves. Your run sounds just perfect for resetting your self for the spring. Happy New Year and happy running. 🏃♀️🏃♀️🏃♀️🏃♀️🏃♀️
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NRC Run Beyond: Week 1 Run 2 (long run)
My longest run so far