Improving 10k time at altitude

[MarkCo]

Hi TheEd

Felt fine after the 2000s, but the following day (yesterday) I started feeling terrible in the afternoon and have come down with a full on bug - fever, chills etc. Frustrating, but that's the way it goes sometimes. Focussing on rest and hydration now until fully recovered, no running until then!

cheers

[TheEd]

Hi markco, not unexpected

recover well and you should not lose much ground, make sure to be patient and we chat once you recover fully

TheEd

[MarkCo]

Hi TheEd

Seem to be fully recovered now. I was feeling OK again by Wednesday and usually would have gone back out running then, but exercising extra caution in the hope it will prevent relapse! Went out for a very easy 1 hour jog at 5:36/km pace today (Av HR 140) and felt fine. Waking HR consistently 52.

Planning to go out again tomorrow for another easy 40-60 mins and then continue where I left off with the 10k program on Sunday (so the 90 min long run).

Does that sound OK? Thought it made more sense than re-starting the cycle.

Cheers

[MarkCo]

Had another day off yesterday for precaution in the end. Long run today, felt generally good, legs barely got tired but had to keep the pace under usual easy pace because the heart rate was straying too easily into the 150's. Covered 16.09km in 1:29:41 (5:34/km).

Will post up the 1000s in a few days when done.

cheers

[TheEd]

How things going Markco, has the cold completely left your system? Are you logging your waking pulse for reference?

hope all fine

TheEd

[MarkCo]

Hi TheEd

I think I'm back to normal now. Felt slightly off the day after the long run so had another 3 days off - partly as precaution and partly due to crazy thunderstorms we've been having. Got back out yesterday for 50 mins easy at 5:30/km pace and felt good, and more importantly feeling fine today. Have been monitoring waking pulse and it's been consistently 48-50 as normal.

I'm going out for a 60 min easy today, and all being well plan to finally do the 1000s tomorrow. I'll start off conservatively and not push too hard - this cycle has been rather fragmented but hopefully by taking it a bit easier I'll set myself up for a better next cycle.

Cheers

[MarkCo]

Hi TheEd

Did the 1 hour easy yesterday - 10.82km @ 5:34/km, Av HR 147.

Just got back from the 1000s. So much for taking it easy, I started off feeling bouncy and a went a bit too fast. I kept telling myself it wasn't sustainable but for some reason I kept feeling the need to push on I managed to keep the pace for the first 3 intervals but had to back off very slightly for the last 3. Feeling good afterwards though and not like I overdid it, so hopefully all good. Felt good to be running hard again, even if the session was tough (I know it shouldn't be, but it was a bit harder than the 2000s). Data below with my last 1000s from July for comparison (recoveries for both sessions were the same - 75 seconds walking) - a little bit slower overall this time, but significantly higher heart rates. Hopefully will be able to improve on this next time out.

km / time / av HR / max HR / min HR after rest
1 / 4:21 / 161 / 169 / 130
2 / 4:18 / 164 / 173 / 133
3 / 4:24 / 166 / 175 / 140
4 / 4:30 / 169 / 176 / 149
5 / 4:33 / 170 / 177 / 147
6 / 4:35 / 170 / 181 / 146
Av. pace of intervals 4:26/km

Last 1000s session (17/07/19):
km / time / av HR / max HR / min HR after rest
1 / 4:22 / 153 / 162 / 119
2 / 4:28 / 156 / 165 / 121
3 / 4:14 / 159 / 169 / 129
4 / 4:27 / 162 / 173 / 134
5 / 4:29 / 162 / 171 / 137
6 / 4:20 / 164 / 177 / 132
Av. pace of intervals 4:23/km

cheers

[MarkCo]

Hi TheEd

Here's the last few days...

25 Nov:
1 Hour easy at 5:25/km pace. Av HR 144.

26 Nov:
Rest day with some resistance exercises.

27 Nov:
5k paced run. Was aiming to start at 4:40/km pace and gradually increase. Felt it was quite a conservative pace, however was breathing very heavily in the last km and really feeling the effect of the altitude, it is just bizarre how much of a difference it makes. I feel all the time like I could be going a lot quicker, but am gasping for breath! That said, it was 23 seconds quicker than the last 5k pace run I did back on 22nd July (which was just before I went back to sea level in August and did 5k race in 20:17), so there is improvement there despite it feeling difficult - and we always knew the first cycle back would be tough!

km / pace / Av HR
1 / 4:36 / 158
2 / 4:32 / 165
3 / 4:26 / 168
4 / 4:29 / 169
5 / 4:28 / 171
Total time: 22:39 (4:31/km)

Last 5k pace run on 22/07/19:
km / pace / Av HR
1 / 4:45 / 150
2 / 4:43 / 158
3 / 4:31 / 159
4 / 4:34 / 162
5 / 4:20 / 166
Total time: 23:02 (4:36/km)

[TheEd]

Hi markco, you have been putting some decent sessions in

re: 1000's .. consider lowering the Rest to 60 seconds now, without increasing the pace. When moving to a new level, the rest should come down to 60 seconds, before looking to go faster

look after yourself during the easy week, what have you planned for the end of this cycle. Maybe keep the powder dry after being sick

TheEd

[MarkCo]

Hi TheEd

OK, yes I had wondered about lowering the 1000s recoveries, but decided to keep at 75 secs for the first cycle to have a direct comparison with last time. Will drop those to 60 seconds next time and keep the pace roughly the same.

Had a day off yesterday as I had a friend visiting but will be out later for a 60 min easy.

I don't have any upcoming plans for races as I've not been able to find any in the area at all (other than a race up the stairs of a 42 storey tower block and back down again - decided no thanks to that!). I'll see how I'm feeling at the end of the easy week, I'll either just start a new cycle or maybe a 4-5km time trial.

cheers