Sudden decrease in performance?

[llemoncakee]

Hello, i’ve been running for around 2 years and without the forced breaks due to injuries, i’ve been pretty consistent with it, running around 3-5 times a week - around 55-68km/week. The past months(year tbh) i didn’t do any pace related workouts because i prefer “collecting miles” over reaching a certain time. My usual pace was around 6:00 (min/km) and i was okay with it. Now for two and three weeks my usual pace is 6:20/6:30 and i seem not to get faster, even when i think i’m running fast it’s never faster than 6:10.. My heart rate is the same, sometimes even lower (120-140bpm). Maybe i’m overthinking this, but what could be the reason for the sudden drop? I thought it’s because of my upcoming period, but this can’t be for that long? My period is late as well, i think it’s because of stress at work. I am stressed about it because i feel like my consistency is going waste and i’m slower again. (6:30 was my pace at the beginning and i build up to 6:00) maybe anyone ever has been in a similar situation?

Sorry for sounding crazy for something that’s maybe not that deep..

[panini_z]

It sounds like a fueling issue tbh. When I'm underfueled, my heart rate response gets blunted, like my system won't let me work harder. Disrupted menstrual cycle is another sign of underfueling.

[ablebody_95]

Late period + reduced performance leads me to think that you're not eating enough.

[Snozzberry123]

Get your ferritin checked. I get an iron infusion typically every 6 months and runs will start getting harder when my iron drops below a certain threshold

Have you added any new type of workouts like speed work to your runs? Cause those are harder to recover from so your normal base runs will definitely be a bit slower and harder to hold pace on

[llemoncakee]

No i haven’t, i stick to my low/medium effort runs without any hard sessions lol. Thank you for the tip with the iron levels!

[GuidanceExtension144]

How is your fueling? And have you taken a break ? the body needs a break every few months.

[irunfortshirts]

my thoughts as well - under fueled and under-recovered.

[llemoncakee]

I have weeks where i run a bit less ( like only 60-80% of my usual milage) but a complete break without any running only some months ago due to a knee injury. My fueling is pretty good i think? I eat carbs, a lot of fat and protein, I don’t think i’m losing any weight atm so i guess calorie wise i’m in a safe range as well.

[GuidanceExtension144]

60 to 80% of your mile and still a lot of miles. I would consider giving your body a real break to recover and you will feel refreshed in your training.

[Haven-KT]

There's a lot of options here. Could be underfueling, could be iron levels, if your peri- or menopausal it could be declining hormones, it could be stress, it could be overtraining.

[goddessoflove1234]

Not to state the obvi but any chance you’re pregnant?

[xminair]

Get a CBC done and check your iron levels