Summary
I’ve just wrapped up the Garmin Coach 5K Time Goal plan with Amy.
It started strong, built beautifully, and ended exactly like my previous training cycles — in a crash.
I’ve seen this pattern three times now:
- The Adaptive Training Plan collapsed right after the peak (final reflection).
- Another plan in late 2024 ended with what felt like a victory — a few seconds faster, but paid for in exhaustion.
- And now, Amy’s 12-week plan peaked… then broke me again.
The Peak
Weeks 11–12 were the culmination (see the logs).
A new mile PR and a near-perfect execution — but at a steep cost.
Average HR for the final test: 187 bpm, max 195 bpm.
Pace 4:18/km, cadence hovering around 170 spm — still far from the efficient 180.
Yes, I set a record.
But that “success” came wrapped in fatigue, elevated resting HR, and fading sleep scores.
Sound familiar?
For almost two years, I’ve been circling around the same numbers — new 5K records by a few seconds, followed by recovery slumps.
Different cycle, same outcome.
It’s progress that looks like improvement, but feels like standing still.
The Crash
Just like before, after the final peak the system collapses:
HRV drops, recovery tanks, and what used to feel like Z2 becomes Z3.
Once again I stretched the plan instead of ending it right at the top — and paid the price.
“In 2024, I could run 5 K in 21:57 with an average HR of 187.
But I’d be wrecked.
My bloodwork would tank.
My sleep would collapse.
That wasn’t training — that was damage disguised as discipline.”
And here I am again. Déjà vu.
After these 12 weeks, I’m reading Jack Daniels’ Running Formula, and everything suddenly makes sense.
Increasing intensity gives a strong early boost — fitness rises fast, but then the curve flattens.
Meanwhile, the setbacks curve keeps climbing — slowly at first, then relentlessly.
And that’s exactly what I’ve just experienced empirically, again.
Lessons Learned
-
The plan works — until it doesn’t.
Twelve weeks is the physiological limit. Beyond that, the stress curve flips. -
Cadence is the bottleneck.
Most of my runs sit around 150 spm, even on race effort barely 170.
That’s too low for efficient leg turnover and probably why HR skyrockets under load. -
End the plan while you’re ahead.
Stop at the peak, not after the crash.
Recovery is not optional — it’s part of the plan.
Next Steps
Time for a true deload.
I’ll focus on cadence drills, short strides, and rebuilding the nervous system before another cycle.
This time, no “hero finish.” Just smart training.
Déjà vu is a teacher.
I finally intend to listen.