Maybe you just ran a marathon a couple months ago like I did and felt fitter than ever – but now, you’re feeling slow. What’s going on?
I’m Slower Right Now — And I’m OK With It
The thing I want to talk about today is: I’m slower right now, and why I’m ok with it.
From Marathon Goals to Strength Focus
Last weekend I ran the Cardiff Kook 5K – I have raced the 10K many times, but I chose the 5K this year. In December, I ran my 12th marathon. Last year was a tumultuous year for me personally, and when I originally signed up for the marathon my goal was to try to qualify for Boston again (I’ve qualified twice but never had the chance to actually run it). But with the way things unfolded, I changed my goal to run the race strong – which I did. And I had minimal soreness after – I didn’t even have to brace myself going down the stairs the day after the race.!
Why I Shifted to Heavy Strength Training
After the marathon, I recovered (one week fully off) and then entered an off season. If I’m honest, I was feeling a bit disenchanted with my running goals and when the new year came, I lacked my normal motivation to set any big running goals. Instead, I kept thinking about how I wanted to get stronger. My neighbor invited me to start her weight lifting program, which is called Booty by Bret – the program is designed to quite literally grow your booty.
Lifting Heavy as a Female Runner Over 35
Admittedly, my ass is pretty flat (ever heard of Runners butt?! Its a thing) & my neighbor’s peer pressure (she also peer-pressured me to buy the below matching leggings from Lululemon clearance rack) led me to doing my first barbell deadlift in December. I was intimidated by the barbell and cautious at first, but with my friend’s coaching and encouragement, I’ve started lifting pretty freaking heavy! (for me!).
I’m weight lifting 4x/week so I feel fatigue in my legs and glutes most days. Because I’m not Super Woman or a professional runner, I’ve reduced my running by about 50% – although I’m still running frequently, I am running less and with less speed work.
Why Strength Training Can Make You Run Slower
As a result of all of this – a post marathon off season, reduced mileage, and more frequently heavy lifting – I am running slower. And that’s EXPECTED.
When I signed up for the 5K, I knew I wanted to use it to get an honest look at my current fitness, so that my coach could give me the right paces for my speed workouts and long runs. See, as a coach myself I know that training at an OLD fitness level or your DESIRED fitness level is counterproductive – if you run your speed workouts too fast or your easy days too fast – you actually don’t get faster! You get tired, burnt out, plateaued and possibly injured.
Why Training at the Wrong Paces Backfires
So as humbling as it was to see my 5K pace was the same pace that I ran the 10K last year (although getting 3rd masters woman helped boost my ego), I know it doesn’t mean I’m not making progress.
You Can’t PR and Build Muscle at the Same Time
Because sometimes you have to go backward in order to move forward.
You can’t run your fastest times year round. And you can’t expect to build muscle, get super lean AND run a PR at the same time either. Right now I’m in my strength and base building season.
The Mental Benefits of a Performance Reset
And you know what this little step back from running goals is doing for me mentally? It’s reigniting a fire in me.
Seeing major gains in the weight room is reminding me of my power and strength.
Because when you’ve been running for 15 years straight like I have, you aren’t going to see massive improvements in your running pace in 6 weeks.
But in weight lifting, I went from hip thrusting 85 pounds to 175 pounds in that time.
And the fun part is… I’m going to race another 5K in March and I’m excited to see if I can run it even a few seconds per mile faster than I ran last weekend.
If You Feel Slow Right Now, Ask Yourself This
If you’re getting caught up in your pace and feeling “slow” – ask yourself – are you in a season of training where you’re MEANT to be fast? Or is this a season of intentional rest, rebuilding or focus on another area?
On the flip side -if you feel like you’re doing everything, yet not seeing the results you want – it may mean you need to be more patient, or it may mean you need to change your strategy (a fun puzzle a run coach can help you decode).
Happy running,
Nicole Dobransky
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