A Quest For My Best
Written By Zev Caiyem
Below, you will read a brief background on my running career, where I began and where I am today. My name is Zev Caiyem. I am 27 years old and have been training pretty seriously for over a decade, as a distance runner. I competed in Division 2 cross country and track at The University of Colorado in Colorado Springs, from 2015-2020. Beyond my own training, I have been coaching high school XC & Track in Colorado Springs, for over 5 years and I live and breathe running. Everything I write below should be taken with a grain of salt. I am not a medical professional. Each of us are different and need different training prescriptions, intensities, volumes and guidance.
Brief Background on My Career
I have had an interesting running career to say the least. I started off as a California high school freshman with really no understanding of the sport. I had a “strong” start running 17:55 for 5k XC as a freshman, fairly decent for a 15 year old just starting out. As such, I had a lot of belief in myself that I could get really good at this sport. At the time I was in a small private school and decided to transfer out to a large public school. I had thought this would be best for my running. It was not. It turned out to be extremely detrimental for my physical and mental health at the time. The coaches at this this new high school were aggressive, not only in their training approach but in the way they spoke to and treated the athletes. The bottom line is that these coaches were abusive. I could not see it at the time but they nearly ruined the sport for me and almost cost me my running career. I was basically injured from the end of sophomore year of high school till freshman year of college. I was fortunate enough to have incredible support at home from my parents, siblings and close family friends. They always believed in me and told me I could accomplish anything I set my mind to. I ended my high school career with PR’s from 10th grade, 4:50- Mile, 10:40- 2 mile, 17:10- XC 5k.
10th Grade XC - 2012
I knew I did not get to see what was possible for me in high school, and I was eager to find out what I could do. I was fortunate enough to be offered a roster spot at the University of Colorado in Colorado Springs, on the Men’s XC/Track teams in fall 2015. I suppose the coach saw something in me and was willing to see what I could do. Without boring you with the details, my college career was plagued by injuries on and off. I suspect I was still in a hole from high school and my body just was not adapting and my injury cycles continued. Although challenging, these injuries led me to be the runner/person I am today. If not for the numerous setbacks I had, my mindset would not be half of what it is now. I had seen a few “glimpses” of my “potential” but ultimately only improved by small margins with a mediocre college 5000m of 16:39. Most people at this stage, would just be done with the sport, hang up the spikes and move on to other things. However, I could not do this. Something had been planted in my mind that I had to see this sport through until I could no longer physically do it.
Fast forward to 2020, covid plagues the world. This happened to be my final semester on the UCCS team. Once schools were shut down and the world put on pause, my closest friends and I just went nuts with training. I would like to give a special shoutout to one of my closest friends, Willie Moore. Willie has been an incredible motivator and inspiration to me for a long time. We came onto the UCCS XC/Track teams in the same class and over the years we have become incredible friends, co-coaches, and brothers. I got to see Willie getting after his training everyday and learn from him in many ways. Training theory, workout design and running passion. We even got to coach high school XC & Track together for several years after college. I am forever grateful for the opportunities I have had to train and learn from great people.
Moving along, during these covid months I had uninterrupted and healthy training for the first time in years. Part of this was a mixture of cycling a lot, but I was able to run 65-75 miles a week with no issues. I stopped trying to hammer every workout and would actually take my recovery days EASY! Within 8 months of finishing my time at UCCS, I ran a 5000m race in 15:56 (a 43s PR). Now I was starting to see what I could do. The belief was coming back, that I had as a young freshman in high school, who believed in no limits. I kept on the gas pedal and started running PR’s at every distance from 2021-2023… in the 3k, 5k, 8k, 10k, and half marathon. Most notably in 2022 I ran a half marathon in 70:56, which is an average of 5:24.6 per mile or 16:49 per 5k, only 10s off what I ran for 5k in college. At this stage I was all in on myself to take this sport as far as I could.
UCCS Rust Buster 8k- Fall 2021
Training Experiment Spring 2024:
Below, is the training that I followed in the lead up to a big 2024 spring track season. The primary focus was on the 5000m. One of my main goals was to improve my overall speed, in order to assist me in my true race distances (half marathon/marathon). I had two primary target races for the 5000m. The first being March 2nd at The Armory indoor facility, and the second on April 12th, an outdoor 5000m in Long Beach, California. I styled my training off of the Norwegian model, with emphasis on double threshold, utilizing a heart rate monitor and periodic blood lactate testing. Coming into this track block, I had run PR’s in the 1500m- 4:09.1~ and 5000m- 15:33.7 in the 2023 track season. In the summer of 2023 I had my first stress reaction in my third metatarsal. This came on for various reasons, but only had me out of running for 8 weeks (in which I trained on the bike and rode 2,080 miles in 60 days). In the fall of 2023, I just got myself back to full strength, did a few races for fun and was able to gain some nice strength for the real test, the 2024 track season.
Block Overview:
Moving on to the bulk of my training leading to these races. One of my focuses with this block was to see how much volume I could handle while maintaining “decent” speed. With this training approach, one could look at it as an over/under approach. Where a vast majority of the workouts and mileage is either threshold or easy/relaxed running, but the “under” is faster than race pace. For example, 10x100m in 15s or 2x250m/150m/50m that is very fast (around 400m-600m race pace) or 10x200m hills. I also never did what I would consider a “long run” in this training style, more on that later on.
I split this training block into two segments. The first block was 11 weeks, December 18th-March 2nd, the day of my first attempt at the 5000m race for this track season. During the first 11 week block I averaged 86.5 miles per week, with two weeks at 100.0 miles. I had a 6 week average in the middle of 92.5 miles per week. I stayed healthy and strong for this block, with normal aches and what not. I had three cross training days for a mild calf strain. The second and final section of the block was 5.5 weeks from March 4th-April 12th. This would get me to the end of the entire 16 week training block with a grand total of 1,284 miles, 80.2 miles per week.
The Training:
As I said, the main style for this block was the double threshold training. Training session examples would be, morning- 10x1k on 60s rest and evening- 25x400m on 45s rest.
This training design has been made famous by the Norwegians and created by Marius Bakken. Most notably, Jakob Ingebrigtsen is the poster child of this training style along with his brothers Henrik and Filip. If you are unfamiliar with the Ingebrigtsen brothers, I would stop reading here and look at the historic career Jakob Ingebrigtsen is having at such a young age, already holding world records and olympic/world champion titles, to name a few accolades.
Ingebrigtsen breaks OLYMPIC RECORD! | Men's 1500m final at Tokyo 2020
EPIC FINAL LAP decides Ingebrigtsen's repeat attempt in men's 5K at Worlds | NBC Sports
Ingebrigtsen DEMOLISHES 2 mile world record at Paris Diamond League | NBC Sports
Jakob Ingebrigtsen obliterates 2000m world record in Brussels - Wanda Diamond League 2023
Metrics:
One of the key components to this training style is keeping the paces and intensity controlled and disciplined. Running the threshold reps faster is not advantageous in this training style, control is key. All of the science and training theory on this approach can be found here Norwegian Threshold Model. I primarily used heart rate data with a chest strap, and I used a blood lactate monitor to measure the accumulation of blood lactate in a given session. The goal is to be in the realm of 2.5-4.0 mmol during a threshold session, ideally close to 2.5-3.0mmol. It is important to note that I do all my training between 6000-7000 feet altitude. Why use the lactate monitor and not just heart rate? Here is a quote from Marius Bakken that sums it up.
“ The heart rate at your LT varies from day to day, time a day, sleep, energy etc. etc., but the level of lactic acid at your LT is normally the same day after day – and year after year. In that way, if your athlete feels tired one day, you let him run according to the lactic meter, and you won’t overwork him that day”(Bakken).
A Typical Week For Me Would Look Something Like This.
M- AM easy run- 8-9 miles | PM 4-5miles easy + fast 100m strides
T- Double Thresh WO, AM- 5x2k at 5:35-5:40 mile pace (3.0-3.9mmol)| PM 20-25x400m at 5:10-5:20 mile pace (3.0-4.0mmol)
W- 1 or 2 easy runs depending on feel ( AM 8miles | PM 5miles)
Th- AM easy run- 8miles | PM 5-6miles w/ sprint variations (4x75m or 3x150m, or 8x100m)
Fri- Double Thresh WO, AM 10x1k at 5:28-5:35 mile pace (3.0-3.9mmol)| PM 20-25x400m at 5:10-5:20 mile pace (3.0-4.0mmol)
Sat- 1 or 2 easy runs depending on feel ( AM 8-9miles | PM 5miles)
Sun- Typically one easy run of 8-9miles and finishing with some speed (2x250/150m/50m “sprints”or 8x200m)
On a week like the one above, I would run somewhere between 90-100 miles. I did have several weeks that were in the 80 mile range. I brought the mileage down on those weeks to freshen the legs for a mile race and a couple of 1500m races. You may look at this training and ask yourself, “no long run?”. This is intentional and if you are really curious about this entire training style check out this link Practical Guide To Training. In a nutshell, the work done in this training is designed to allow you to be as economical with your stride and efficiency during the sessions. Allowing the muscle tension to recover well and to not break down the muscles too much. This would keep me ready for the next day's work. A double threshold day for me could eclipse about 19 miles, so really no need or desire for a long run.
Final 5.5 Week Approach:
During the first 11 weeks of this block, I completed over 25 workouts, with 18 of those being double threshold days. Marius Bakken, the creator of this double threshold style, has said that it could be possible to do up to three sessions in a day. With the freedom of coaching myself and willingness, I decided I would attempt this “triple session” concept. I did my first triple session day exactly 35 days out from the final 5000m attempt. And here is how I did it.
7am - 2mi WU | 2 x (10x200m hills/jog down)| 1.2mi CD
12:45- 2mi WU | 6x400m @ 10k, 8x200m @ 5k, 6x400m @ 10k - ( 90s rest)| 1k CD
6:00pm- 1.5mi WU| 32x100m @ Mile (30s rest)| 1mi CD
On this triple session day, I ran 20 miles. I actually felt pretty strong on the day itself, however 36 hours later I would come down with a pretty gnarly anterior tibialis calf strain. I was willing to take the risk of attempting three run workout sessions in one day, clearly it was too much on my body. I now have a better understanding of what I can handle in a day. I cross trained on the bike for 2 days, saw the GOAT of PT’s and was back to running in 3 days, completing a double threshold session within a week of the triple.
Over the final 4 weeks of this block I would complete 4 more double threshold days and a two 1500m races. I spent one of the final weeks in Flagstaff, Arizona, training with some absolute studs. I would complete one of my last hard sessions there. My two final hard sessions were, 16x300m at VO2 on 60s rest, averaging 51s per rep, with the last rep in 46s, and a 1500m race at 5300 ft, where I ran a 1s PR of 4:08.13~.
The average mileage over the final 5.5 weeks was 73.0miles, highlighted with a one second 1500m PR mixed in. I felt ready to tackle this 5000m in California.
The Races
Armory 5000m: Saturday, March 2nd.
The gun went off and we began. An underwhelming start, running 3:07/3:08 1k splits (15:35-15:40 5k pace). I sat in 5th place for most of the first half of the race. I felt like I had some faster turnover I could access so I just leaned in and started accelerating after 3k. I took the lead and then really started hammering the pace, closing the final Mile in 4:50. I ended up running a 3.7sec PR of 15:30.1 and I won the race. Getting a win is always exciting at this stage, and as my good friend reminded me, we do not always get to win races, so you have to be stoked when you get a win! Although excited from the race, I still felt that I had not maximized my fitness. Some splits from the race below.
Stats from the last half of The Armory 5k:
Final 2500m = 7:40 = 15:20 5k Pace
Final Mile - 4:50 = 15:01 5k pace
Final 1200m- 3:34 = 14:53 5k pace
Final 1000m- 2:58 = 14:50 5k pace
Final 800m- 2:19 = 14:33 5k pace
Final 400m- 67.4 = 14:03 5k pace
Final 200m- 32.3 = 13:28 5k pace
With the way I closed this race, I still believed that I could run a bit faster. As such, I had my eyes on another attempt at the 5000m in California, 6 weeks later on April 12th.
Long Beach 5000m: Friday, April 12th.
A nice overcast morning in southern California. I was very calm and relaxed as we approached the start line. I was ready. This race was more evenly paced throughout, as my 1k splits were: 3:04.1, 3:06.1, 3:06.1, 3:06.1, 3:01.0. Culminating in a 15:23.4, another PR! This time a 7 second improvement. Similar to the race on March 2nd, I sat in 5th place through 3k, at which point I took the lead and started pressing. One other guy came with me and we battled it out to the line, closing the final mile in 4:52. I finished in a close 2nd, 3 seconds from the win. I was very pleased with this race and effort, I pushed hard when the pain came in and did not back down. You cannot be displeased when you run a lifetime best.
Naturally, there is an aspect to our human nature that leaves us wanting more, or asking the question ‘what if?’
Of course I want to run even faster in my life than I already have, and I suppose that is an active driver of my motivation, because I do believe I can still get faster. I am 27 years old and I am the fastest I have ever been in my life. Let that be a lesson to the young athlete pursuing their best. You have no idea how far you can go if you stay committed to your goals and dreams. Never let up and never settle.
Long Beach 5000m - En Route to a PR - 15:23.4
Special Shoutouts
Before I close out this article, I want to give out a much needed thank you to those who have been key players in my journey as runner, coach, and the person I am today. Thank you to my family, my siblings and especially my parents. My mother, who got me into the fitness arena at thirteen years old and introduced me to this lifestyle. My father, who by his actions, showed me what it means to work hard and grind day in and day out for something bigger than yourself.
Each of the following people have left lasting impacts on me that I will carry for a lifetime. To my coaches and mentors over the years, Coach Ferdman, Coach Stein, Phil Crock, Coach Mark Misch, Coach Jeff Wilson, David Marino, and Coach Lisa Rainsberger. To my role models, training mates and closest friends Willie Moore, Afewerki Zeru, Luke Rodriguez, Jessica Watychowicz, Alex Fernandez, Josh Rogerson, the Elmwood gents, the UCCS XC teams and countless others. A special shoutout to Abby Leaf, who provided me the opportunity to coach at Discovery Canyon and paved the way for me. Thank you to all the Discovery Canyon athletes and families for allowing me to play a role in your lives. Lastly, thank you to the higher power, who has granted me the ability to move my body and enabled me to push my limits.
Closing Thoughts
Currently, as of April 2024, I have run PR’s of the following: 1500m- 4:08.1~, 5000m - 15:23.4, Road 10k- 32:33, Half Marathon- 70:56. I have several racing goals in the months and years ahead. I have my eyes set on the bigger races in the half and full marathon. I will still race on the track, but I will use this new found speed and apply it to these bigger long distance races in the months/years to come. Overall, the times are not what drive me. It is the mindset of trying to be the best I can be and to utilize this body I have been given, to truly embrace the gift.
“It’s a constant quest to try to be better today than you were yesterday.” - Mamba Mentality- Kobe Bryant
All this to be said, I have my eyes set on trying to qualify for the 2028 US Olympic Trials Marathon. A life long running dream I have always had, to run and compete against this nation's best runners.
Final Message
What is the overarching theme of my running and the message of this article? The answer to this is ever evolving. I am on a quest to be my best, and that is something I want to encourage everyone else to pursue. Believe in your ability to work, push your limits, and go beyond your comfort zone. There are no magical prerequisites. You just need to want it and chase it! To the athletes I coach, dream bigger than you are now, be your own inspiration. You are all far more capable than you know.
Each of the younger athletes I coach inspire me everyday and motivate me. I see reflections of myself in a lot of them and I strive to be the coach that I wish I had at their age. A coach that cares and believes in them as people and athletes. A coach that embraces the mindset of no limits, whatever it takes and finds a way!
BELIEVE IN YOURSELF, NEVER GIVE UP, & KEEP GOING.
