Folks, what I have here is my ENTIRE base training log from Late March to Last week of this year (2016).
For reference's sake: I'm a male, 21 years old, community college junior.
My max HR is 200.
I'll warn you, it's a very long read, and you'll find a lot of interesting things and patterns with pace/HR but for those who don't have a lot of time to read ALL my commentary;
Yes, I've had a late bedtime problem. It has eaten away at my training, which is why some days you see 4 runs instead of 6. My training has been inconsistent throughout this year although my fitness improved a lot regardless. My late bedtime is still an issue though. If you read through, you'll see how it's affected my training and HR. Heck, It's 2:45 AM and I stayed up right now to type all this out because I have no time today, between work and classes. Normally though I COULD go to bed around 9-10 but I just can't get my butt to bed early.
For those who read my training log, I want to get into more 5K type training (HADD would call this "Phase 2A") Where I do speed sessions. For example, this week:
Mon - Off
Tue - 45 Min Work Day (Complete)
Wed - Off (Went to bed late, not sure if I should run today)
Thu - 60 Min Easy
Fri - 15 x 300m @5K pace with 200mj between reps
Sat - 60 Min Easy
Sun - 90 Min Long Run
And build up, to where my workday becomes more of a tempo (40 Min, 35 Min, 30 min, ultimately 20 Min) and My Friday speed builds to 12 x 400, 8 x 600, 6 x 800. and 4-5 x 1000 each week, over the next 8 weeks. I have a 5K race at the end of November (my local Turkey trot) where the weather will be nice and I want to PR there, peak, and break 16 if possible. A lot of my training has been experimental, hence why I do things in certain ways in my training. I want to show first hand how improvements actually happen, in time, by pace and HR.
A lot of my training this year is based off HADD's philosophies, Malmo and Jack Daniel's, kind of like a hybrid of them. I'll go more into detail about that later, since I seriously need to go to bed right now, I have class in the morning.
Thank you for reading this. I will need all the help I can get to make it under 16. Please share your thoughts about...all this, it is highly appreciated. (no you don't have to read everything either, I know it's a lot of info)
Background info about me, for those who are interested/have the time:
If anyone here may have known me, I have tried HADD's training in 2014 and actually had success with it. Life got in the way and despite several training cycles in 2015 I was inconsistent, didn't race or PR. This year, I have decided to make it my goal to do whatever it takes to finally break 16 in the 5K. A goal that has eluded me since High School 10th grade, when I took up running seriously.
This isn't exactly my whole journey, since technically it started 5 years ago. I'm a junior at a community college with no XC or track team hoping to run for a larger college next year. This is more like the last leg of my Sub 16 5K journey.
I am currently 21 years old, turned 21 two weeks ago. I live in Southwest Florida. I always had a life long passion for running but didn't take it seriously until I was a sophomore in HS, in 2011. (16 years old). From there, I was hooked and I ran seriously. However, I had several obstacles that set me back. First off, iron anemia, which I didn't know I had. It kept me from running well 11th grade and then coming into XC 11th grade, an injury. My 2012 Junior XC season was ruined. My track season in 2013 (11th grade) was much better, until on the district track meet, I had my iPhone stolen and my names got messed up in the system so I couldn't race after waiting all day. My season was over.
It was summer of 2013 when I discovered HADD's training (Look up the "HADD are you serious"? thread) I trained by heart rate and found it really helped, but I wasn't improving. Last straw was when I took a few days off and came back only to run MUCH worse than before. Turns out I had low iron, but with supplements, had immediate improvements, and took a minute off my 5K. However, I had another obstacle I had to face; an issue I had since 8th grade. SVT (Supraventricular Tachycardia). I was diagnosed around July 2013, since I continued having episodes during practice. I was put on beta blockers, (Atenolol, 25 mg, once daily) rendering my HR training completely useless. I couldn't train by HR anymore, but nonetheless, I went on to have a great senior year XC 2013 season as the #2 guy on my team. Unfortunately though, I can't say the same about track 2014. An injury took me out, came back in time for county meet, ran like utter crap as I was out of shape for a few meets, but had a huge breakthrough in districts. Didn't make it further. I had a successful catheter ablation 2 weeks later, (May 2014) and I was cured of my SVT. I was also off beta blockers so I could start HR training. The next two years, I learned so much about my body and heart rates, as well as several weird but interesting things as well. I was horribly out of shape in May 2014 but by October, I was able to PR in the 5K. 2015 was inconsistent. Life got in the way.
This year however, not so much.
200m - 28.0 (February 2015)
400m - 59.6 (November 2013 with trainers)
1600m - 4:53 (April 2014 Districts, on beta blockers)
3200m - 11:06 (April Districts, beat it later that year in 5K race)
5K - 16:43 (October 2014)
Half Marathon: 1:25:20 (January 2015)
For anyone interested, My best 1600/5K PR each year, over the years:
2010: 7:30/26:41 (I ran some but I didn't take it seriously)
2011: 5:30/19:11 (This is the year I first become a dedicated runner!)
2013: 4:57/16:50 (on beta blockers)
2016: N/A/17:38 (haven't run a timed all-out mile April 2014)
Fun fact: My fastest P.E. Mile in 8th grade was "blazing" 8:30...
More info to come later!