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+--- Thread: Improving 10k time at altitude (/Thread-Improving-10k-time-at-altitude)
RE: Improving 10k time at altitude - MarkCo - 25-09-2019
Hi TheEd
Just a quick update with the past week's activity. The build up period seems to be going well. I've had a couple of days where I've felt slightly tired but I think probably more due to some runs being done in warm temperatures than fatigue. Most runs being done in the morning which usually I don't like but is decent practice for races of course. I'll monitor waking HR (I've taken it a couple of times and it's been normal).
Day 2
11.12km in 1:00:04
5:23/km
Av HR 143
Day 3
10:89km in 1:00:15
5:32/km
Av HR 142
Day 4
Rested
Day 5
9.31km in 50:05
5.22/km
Av HR 144
Same lap route as other runs but ran every hilly section twice each lap!
Day 6
13.66km in 1:14:59
5:28/km
Av HR 145
Day 7
Rested
Day 8
11.34km in 1:00:07
5:18/km
Av HR 143
Day 9
11.30km in 1:00:09
5:19/km
Av HR 142
Last 15 mins at 5:00 - 5:10/km pace, HR 148-153.
RE: Improving 10k time at altitude - TheEd - 25-09-2019
nice Mark, getting some consistent steady training under the belt
when you return to the cycle, the 2k session will feel tough but once the body boots on you should see the change when comparing to when you first started
on we go
TheEd
RE: Improving 10k time at altitude - MarkCo - 30-09-2019
Hi TheEd
Yes, definitely expecting to feel it for the first 2k session! I noticed even the 5x8 min and "work the hills" session on the build up felt a bit tough. I think it's partly down to not running above easy pace for a few weeks, the hotter climate here and the hilly route I have to follow here. Probably also went above the 75% perceived effort at times but will try to refine this next time.
Just wondering whether to go through another 3 week loop on the build-up, or start again on the 10k programme when the first 3 week build up comes to an end. I will be going back to 2,600m in around 2 weeks so will probably need an easier week or two when I first get there to reacclimatise.
I didn't do the race yesterday by the way - ended up going to a bbq instead, but still got the training in. Got some funny looks when I said halfway through I was popping out for a 75 minute run
Here's the last few days...
Day 10
11.32km in 1:00:04
5:18/km
Av HR 143
Day 11
(5 x 8 mins)
Lap / dist / pace / Av HR / Max HR / Min HR (at end of rest)
1 / 1.68km / 4:45 / 148 / 154 / 138
2 / 1.69km / 4:43 / 153 / 160 / 139
3 / 1.64km / 4:51 / 156 / 161 / 147
4 / 1.60km / 4:58 / 158 / 168 / 147
5 / 1.60km / 4:59 / 156 / 161 / 146
(warm up and cool down 5 mins easy, rests were 2 mins easy)
Difficult to compare intervals due to hilly course and sun coming in and out! Probably went out too fast looking at HR data.
Day 12
(Work the hills)
9.07km in 46:06
5:04/km
Av HR 151
Ran all hilly parts of the lap twice each time, at a higher pace. Found this session tiring as very sunny and hot.
Day 13
14.21km in 1:15:38
5:19/km
Av HR 141
Ran in different area, quite a bit cooler and felt much easier.
cheers
RE: Improving 10k time at altitude - TheEd - 01-10-2019
Hi mark, if you do another 3 week build-up you can only benefit
TheEd
ps.. nice to see the good running being put in
RE: Improving 10k time at altitude - MarkCo - 08-10-2019
Hi TheEd
OK, sounds good - I'll repeat the build up (probably with a slightly easier week when I get back to altitude). I finished the first 3 week period today, slightly later than planned as I have taken a couple of extra rest days over the past week as I could feel myself getting a bit tired. Waking heart rate has been consistently fine, in fact my usual resting HR now seems to be 46-50 which is 2-4 bpm slower than it was a couple of months back.
Here's the last week update:
Day 14
11.11km in 59:48
5:22/km
Av HR 139
Day 15
11.56km in 1:00:04
5:11/km
Av HR 142
Last 15 mins at approx. 5:00/km, Av HR 151
Day 16
9.19km in 50:19
5:27/km
Av HR 139
Stopped early on this run as felt a bit dizzy - think maybe a bit dehydrated.
Day 17
Rested
Day 18
(5 x 8 mins)
Lap / dist / pace / Av HR / Max HR / Min HR (at end of rest)
1 / 1.70km / 4:41 / 148 / 154 / 136
2 / 1.71km / 4:39 / 151 / 158 / 139
3 / 1.67km / 4:46 / 154 / 159 / 141
4 / 1.65km / 4:50 / 154 / 163 / 141
5 / 1.65km / 4:50 / 153 / 160 / 138
(warm up and cool down 5 mins easy, rests were 2 mins easy)
Compares well with my previous 5x8min session - slightly quicker on all intervals and with lower HRs.
Day 19
Rested
Day 20
(Work the hills)
9.72km in 50:12
5:09/km
Av HR 152
Same as last time, was sunny and hot so quite tiring!
Day 21
Rested
Day 22
13.13km in 1:09:31
5:17/km
Av HR 142
Felt much better today, unfortunately had to stop 5 mins early due to a big thunderstorm overhead!!
cheers
RE: Improving 10k time at altitude - TheEd - 09-10-2019
Hi mark, good to see the sessions being put in. During this period it is meant to be a more relaxed approach, whereby distances and speed take place on their own, so missing 5 minutes here and there should not be a stress. I am sure you feel that way, but wanted to reassure you
enjoy
TheEd
RE: Improving 10k time at altitude - MarkCo - 19-10-2019
Hi TheEd
Yes, definitely not worried about the five minutes - even if I was, I would have been more worried about the lightning directly overhead as was running in quite an exposed area so wanted to get inside ASAP! :O
All has been going well. I've been back home a few days now, it's been really nice running in the cooler weather conditions again even though I'm back at higher altitude. I started the second cycle of the build up period on 13th Oct. Here's the update since my last post...
9 Oct
11.5km in 1:00:37
5:16/km pace
Av HR 139
Evening run, quite cool
This was going to be the start of the new cycle but I ended up having a few days off after this!
13 Oct (day 1)
11.98km in 1:02:43
5:14/km pace
Av HR 147
Morning run, hot/sunny for most
14 Oct
12:01km in 1:03:17
5:16/km
Av HR 146
Morning run, hot/sunny for most
15 Oct
11.25km in 1:00:41
5:23/km
Av HR 147
Morning run, hot/sunny for all. Felt a bit tired afterwards.
16 Oct
Rested
17 Oct
9.10km in 50:06 easy hills
5:30/km pace
Av HR 145
Elevation gain 157m
First run back at 2,600m, feeling OK!
18 Oct
Feeling a bit tired so decided to rest
19 Oct
15.01km in 1:17:53
5:11/km
Av HR 145
Felt pretty good. My GPS watch tells me this is my fastest 8-15 miler since I got the watch in 2017 by 5 secs per km.
Have a great weekend!
cheers
RE: Improving 10k time at altitude - TheEd - 20-10-2019
Hi mark, you seem to be putting in some nice training
interesting to see your heart rate remains steady for most runs, do you run looking to keep it at that pulse?
on we go
TheEd
RE: Improving 10k time at altitude - MarkCo - 20-10-2019
Hi TheEd
Thanks. For easy runs I look at the heart rate every now and then with the aim of trying to keep it around 140, however unless it gets up over 150 I tend not to back off unless it's not feeling easy. I go more on how I'm feeling than the HR, trying to keep the level of exertion "relaxed" on easy runs. The figure I post up is the average the watch gives me for the whole run, I tend not to post up max and min figures unless it's a speed session.
Cheers
RE: Improving 10k time at altitude - MarkCo - 24-10-2019
Hi TheEd
Latest update below. About halfway through the second 3 week build up cycle now.
20 Oct
Rest day
21 Oct - 1 hour easy
11.73km in 1:00:04
5:06/km
Av HR 146
Felt pretty good.
22 Oct - 1 hour easy with last 15 mins at 65%
8.39km in 44:20 (5:17/km) Av HR 139
then:
3.1km in 15:00 (4:51/km) Av HR 152
Got caught in very heavy rain but still feeling good!
23 Oct - 1 hour easy
11.37km in 1:00:23
5:18/km
Av HR 146
Massive rainstorm again. Feeling slightly heavy but not too bad.
24 Oct - 5 x 8 mins
Lap / dist / pace / Av HR / Max HR / Min HR (at end of rest)
1 / 1.76km / 4:32 / 155 / 160 / 142
2 / 1.71km / 4:40 / 157 / 166 / 145
3 / 1.68km / 4:44 / 158 / 165 / 145
4 / 1.70km / 4:42 / 159 / 164 / 142
5 / 1.71km / 4:40 / 158 / 170 / 147
(warm up and cool down 5 mins easy, rests were 2 mins easy)
Quite pleased with this session. Went out slightly too eagerly on the first rep, but pretty consistent after that. The higher max heart rate on the last rep was only because I couldn't resist a quick sprint finish. Probably slight over 75% effort if I'm honest on the intervals, but a bit under 10k pace. Interestingly, Strava tells me the run included 10k in 48:09 which is 50 seconds quicker than my 10k race here in May, so my speed at altitude has definitely improved even though I'm not fully re-acclimatised. Promising signs (hopefully!) and looking forward to doing the 4k time trial in just over a week.
cheers