Improving 10k time at altitude

[MarkCo]

Great, many thanks. I was also leaning that way!

I'll let you know as and when I get a race booked in.

Cheers

[TheEd]

hope all goes well markco

[MarkCo]

Hi TheEd

I've entered a 10k race for next weekend on Sunday. Not much time to prepare I know, however I'm not looking at this as too serious a race, more for fun as I haven't entered a race for a couple of years, especially as I'm still in the build up period.

Having fairly recently set a new PB by 15 seconds with a 85-90% effort, my plan for this race is to set out at the same pace and see how it goes. If I can up the pace during the second half of the race, and/or in the last km, I'll do that and hope to set a new PB. If it doesn't work out then I won't be too worried and will look towards a harder effort after my first 10k cycle back.

In terms of running for this week, would you recommend just continuing with the build up, or should I follow week 3 of the 10k plan then restart the build up after the race?

Many thanks

[MarkCo]

Hi TheEd

Here's the final runs of the first build up cycle..

6 April
5 X 8 mins Fartlek
1km WU and 1km CD @ easy pace
2 min recoveries @ easy pace

Interval / Av pace / dist / Av HR / Max HR
1 / 4:23 / 1.82 / 155 / 161
2 / 4:18 / 1.86 / 159 / 167
3 / 4:14 / 1.89 / 162 / 169
4 / 4:14 / 1.89 / 164 / 170
5 / 4:13 / 1.90 / 164 / 171

Previous 5x8min session from 29 March:

Interval / Av pace / dist / Av HR / Max HR
1 / 4:23 / 1.83 / 156 / 163
2 / 4:23 / 1.82 / 160 / 167
3 / 4:23 / 1.82 / 162 / 169
4 / 4:25 / 1.81 / 162 / 170
5 / 4:22 / 1.83 / 164 / 173

As you can see, the heart rates are almost identical but pace naturally picked up with no more effort than last time, so hopefully a good sign.

7 April
Rest

8 April
"Work the hills"
10.37km in 50:02
Av pace 4:50/km
Av HR 151, Max HR 175
Elevation gain 238m
Different route this time with some steeper hills thrown in and more elevation gain. Tough session but felt strong up the hills.

9 April
Extra rest day as couldn't squeeze a run in.

10 April
15.27km in 1:15:03
Av pace 4:55/km
Av HR 140.

---

Here's my plan for this week before the race:

Today: 5k pace run @ anticipated race pace (4:10-4:15/km).

Tues: 60 mins easy.

Weds: 3 X 5 mins at race pace.

Thursday: 45-60 mins easy.

Friday: 6 X 1 min at race pace.

Saturday: rest.

Sunday: 10K RACE.

After that I'll cycle through the build up again, then move back onto the 10k program.

Let me know if ok or any tweaks.

Cheers

[TheEd]

may it all go well makco

have a good one

onwards TheEd

[MarkCo]

Thanks TheEd

Preparation seems to have gone well. I did the 6 X 1 minute session today and included in the run one lap of the race route for Sunday. It is very hilly with around 70 metres of elevation gain per lap, and there are 3 laps to complete the course so I'm not sure whether the PB will fall (I would be pretty confident that it would on a flat course!). Anyway, let's see what happens!

11 April
Rested

12 April
5k pace run
3k WU and 3k CD @ 4:50-5:04/km

km / pace / Av HR
1 / 4:12 / 153
2 / 4:05 / 164
3 / 3:59 / 167
4 / 3:59 / 169
5 / 3:55 / 169
Total time: 20:12 (4:02/km)

Looks good compared to my last 5k paced back on 25 Jan:

km / pace / Av HR
1 / 4:09 / 153
2 / 4:08 / 167
3 / 4:07 / 168
4 / 4:05 / 171
5 / 4:00 / 171
Total time: 20:33 (4:06/km)

13 April
12.66km in 1:00:02
Av pace 4:44/km
Av HR 142

14 April
No time to fit in a run so moved 3x5 min session to next day.

15 April
3 X 5 mins Fartlek
10.02km in 45:24
Pace of intervals 4:03, 3:58, 4:00.
Av HR 158, 163, 162.

16 April
6 X 1 min session
10.0km in 47:27
Av HR 147

Rest tomorrow and all set to go. Really looking forward to racing again even though I'm probably going to have nightmares about those hills!!

Will report back on Sunday.

Cheers

[TheEd]

Hi markco .. hope you enjoy the run today

TheEd

[MarkCo]

Thanks TheEd!

Final prep couldn't have been much worse unfortunately, for some reason I just could not sleep last night and was really tired this morning. I could really feel it during my warm up and at the start of the race. The course was also pretty tough, almost 200m of elevation gain including some steep sections. Again I could really notice the fatigue on and after the hills compared to my usual running, legs were like jelly for a while after each incline!

Anyway, I managed a new PB which to be honest I'm delighted with in the circumstances. Official chip time 42:30 which is 28 seconds quicker than my previous best in January. 14th place overall and 1st place in my age category (V40)! The splits were a bit all over the place due to the hills, so include the elevation gain/loss below...

Km / time / AV HR / elev gain / elev loss
1 / 4:33 / 155 / +45 / -8
2 / 4:10 / 164 / +15 / -6
3 / 3:56 / 163 / 0 / -49
4 / 4:26 / 171 / +41 / 0
5 / 4:20 / 172 / +14 / -7
6 / 4:05 / 164 / 0 / -47
7 / 4:35 / 172 / +38 / 0
8 / 4:30 / 172 / +17 / -7
9 / 4:03 / 165 / 0 / -50
10 / 4:00 / 173 / +27 / -12

Total / 42:30 / 167 / +197 / -186

I'll be looking to book a completely FLAT 5 or 10k race in the next few weeks. I don't want to see another hill in a race for a while now

Cheers

[TheEd]

HI markco ... so a good outcome despite

and yes, a fast flat route is always welcome  

TheEd
ps.. so it is a new PB or it is not?  

[MarkCo]

Hi TheEd

Sorry if it wasn't clear, yes it is a new PB (by 28 seconds).

I have now entered another race for 2 weeks time, another 10k but on the flat this time.

Cheers
MarkCo