I don’t know if I’m actually asking a question or just looking for commiseration. I started running 10 years ago (34yo) and took to it pretty well. I wasn’t the fastest but got better with miles and at my peak ran a 30:29 5k which was amazing! I got burnt out so I switched to spinning about 6 years ago and have kept up my fitness ever since working out 4-5 days a week and running on a treadmill sporadically. 6 weeks ago I signed up for a 10k (which I completed today). I figured since I kept my overall fitness and cardio up I could pick up on my low end which was 12-12:30 mm. I was so wrong. Training outside felt like I was trudging through mud and when I finished I felt like crap for the rest of the day. I started with 14-14:30mm and one run was great at 13:30mm. I feel so defeated. It’s not fun and it feels awful. I’m more mad because it’s not like I’ve sat on the couch for years! I’m so active. I feel a big part is, obviously, I’m older but I’m also in menopause and haven’t physically felt like myself lately. I just wonder has anyone else experienced this? I finished my 10k today but I was basically useless for the rest of the day. I’m older but I’m not that old yet!!!
I believe you might need to go a lot lighter and incorporate a lot more recovery into your routine until you adapt.
I’m older than you but I know some things to be true for me, and maybe you’ll recognize them as well.
If you’re having night sweats, your sleep is absolutely shit. I have to be on HRT or I can not sleep. If I’m having constant hot flashes all day I’m also cranky AF.
You may not have the same running fitness as you did, but that doesn’t mean you can’t get there. Run slower, take a walk pause every so often and walk 5-10 steps and then return to running. Your body may need a little more time to adapt to running outdoors.
Testify. HRT has saved me. I was miserable. Like, getting up in the middle of the night to change my clothes, miserable. This went on for a few years. I changed to my current DR and she suggested HRT.