Hello my fellow aficionados and LetsRun community, I would like to start a thread ( daily/weekly updated if possible) about my journey to a sub 14 5k this upcoming outdoor track season. To be straightforward with everyone, I accept any questions, comments , concerns, criticisms or critics. I have feelings too but that doesn't mean I will get butthurt. I will not take it personal but I sure will take into consideration. With that said, I will start off with my running background beginning with the first official competition.
Note: Played soccer in numerous teams from 3rd grade up until my Sophomore year in High School
8th grade: 100m 12.6, seconds ,5:07 mile. Training was just P.E and soccer practice. Lots of sprints.
9th grade: 4 x 100 relay, 4 x 400m relay, 400m 55 seconds, 800m 2:02. 4:58 mile. I did not run cross country in 9th grade. Club soccer was my thing.
10th grade: 4 x 100 relay, 4 x 400 relay, 400m 52 seconds, 800m 1:56, 4:38 mile, 5k xc 17:30. I finally ran cross country. Played the off season soccer games and I was done. I started counting mileage and ran about 10 miles per week for both xc and Track. The majority of the training was block starts and relay exchanges. Workouts were dual meets for track. Cross country was easy 3 mile jogs and workouts were dual meets.
11th grade: 4 x 400m relay, 400m 51 seconds, 800m 1:55, 4:34 mile, 5k xc 16:00. Mileage was 25 miles a week. Training changed with added fartleks and surges. Longest run was about 8 miles in which I ran sub 60 minutes. It was a big deal for me back in the day. Track training was flying 60's and repeats. Best workout I had was 3x1000 at 3:10 with about 3 minute rest. Sprint work was still the focus.
12th grade: 4x400m relay, 400m 50 seconds, 800m 1:55, mile in 4:24, 2 mile in 10:05, 5k xc was kept at 16 mins again. Training was longer runs and light hill training. The focus was on 800m and mile. Mileage was 30 miles a week with a max of 40 miles during the winter.
I received lots of letters from solid Division 1, 2, and 3 Universities including one from Willamette in Oregon that I was close to attending but life... you know how it is. I decided to take on Community Colleges but that too was a mistake. The mistake was that I took random classes just to run and the pressure was on as well. I don't blame nobody but I guess that is a lesson learned. I did earn some units but no major seemed right for me. I had no passion for anything but running. Sadly, I only have eligibility up until 2019 for both cross and track season. I would like to leave that to the side and it sure is a bummer. Lets move on!
Fast forward a year later, 2017. Unfortunately, I was alone with no coach and teammates, so I thought to myself "what else can go wrong?'' I decided to get a better job and just do what I know to the best of ability. All I had in mind was to break 4:00 in the 1500m. I ended up running a 3:57 with a basic training that included about 40 miles a week with 100 meter strides for every mile run below 8. For example,
M: 4 miles easy in 35 mins
T: 6 miles easy in 45 min + 6 x 100m strides
W: 8 miles easy in 1 hours + 8 x 100m strides
TH: 6 miles easy in 45 mins + 6 x 100m strides
F: 6 miles easy in 45 mins + 6x 100m strides
S: 1 mile in and out warm up, drills, 1500m race in 3:57, 1 mile cooldown
Su: 10 miles in 75 mins.
I kept this basic training with a little more mileage up until October ( 60 miles per week). It helped a lot and I was able to have some few solid PR's in the 3k- 8:50 and 5k. 15:40.
Finally, I would like to keep this new training confidential until further updates and in terms of who or how did you questions....
Of course, I will keep updating my performances but most importantly, how the 100 miles in a week were ran. I understand that I have not broken 15 in the 5k or even the 15:30 barrier but ''bear with me.'' That is an insider guys, nothing serious haha.
I hope this thread also inspires the young generation of runners who seek to improve or know that deep inside, the talent is there but can't unleash it. To the older runners as well and to everyone who has read this far. Thank You.
''The magic is in the man, not the 100 miles.''
- Bill Bowerman