Okay, I'm getting desperate here.. I don't know what to do any more! It's almost been 3 months since I started rebuilding, and here's an overview of the races I have run since:
15/04: 3000m - 09:13
30/04: 5000m - 15:46
14/05: 3000m - 09:11
21/05: 5000m - 16:02
25/05: 1500m - 04:01
06/06: 3000m - 09:11
I just can't understand how this can be possible. I'm now at 120-130 km for the last 2 weeks, almost always running slow. Last week for example, I ran 11 times, of which only the 1500m and a road race over 12km (27/05 - 40:30) were faster. All other running was done at HR's of about 130 (11-12 km/h).
How could it be that I'm able to run a decent 1500m off of this, but 3000/5000 just won't improve?
I also did a lab-test on 18/05, and they said I should do my easy running at HR 140-150; but I don't find that very easy running. It's not hard either (HR150 = about 14km/h), but if I'm not paying attention, I just slow down and my HR (and the pace) drops. Would it be better to stick at 130-135?
This week I tried to do 2 track workouts, and my speed is almost nihil right now: my coach had me doing 3x 300m w/1min recovery, and I couldn't get the times below 45", where 41-42" shouldn't be that hard for me.
I'm not really sure what I'm trying to ask right now, but I just don't know what training I should be doing? I got a scheme from my coach, but I don't know if it's that good. It has workouts like 3x (4x 200m) in 28" with 1' and 10' recovery, or 10x 300m in 48"-50" with 30" recovery, .. Is this really the stuff I should be doing right now?
To conclude: I've been running pretty high mileage (for me, at least) for the last 3 months, but it hurts to see that my 3k time only dropped by 3 secs in the last 2 months. Lactate testing says that I'm more of a 5000-10000m type, but still everything over 1500m has never worked for me. To prove this, these are my PR's:
400m: 51.85 (2002)
800m: 1:54.37 (2004)
1000m: 2:28.10 (2003)
1500m: 3:53.30 (2003)
3000m: 9:04 (2003)
5000m: 15:46 (2006, never ran before)
I think my 800-1500m times are pretty good (would've liked to go sub 3:50 though..), and given the test-results (I can give details if anyone is interested?), I'd think it should be "no problem" to get to this level at 3k-5k? (Actually, this calculator (http://run-down.com/statistics/calc.php) lists 3:53 as equivalent to 8:26/14:38, I should be very happy to start with 8:45/15:00...)
Sorry for the long post, and thanks for reading all through it. I hope someone can steer me in the right direction considering my training.. Any other observations/remarks are welcome!