Hi TheEd
Yes, I'm keeping the HR around 140 for all easy runs, which seems to now be translating into 5:20-5:30/km, compared with 5:45-6:00/km when I started on the programs in March. My estimated VO2 max on my sportswatch has also gone from 50/51 to 56/57 - appreciate it's only an estimate but still demonstrates an improvement in aerobic fitness and that the program is definitely working!
Quick question - I'll be back in the UK in August and will be doing 1 or 2 races. I want to take full advantage of the "altitude training" I've had here and translate it into the best 10k time possible. I think with progress since my last 10k race in May (48:59 although I think that was gun time, actual time 48:36), I could currently run circa 47:30 here at altitude. My all time PB is 45:06, so my aim is to break this in a race at sea level in August. I know it's quite a tough challenge, but I believe I could do it.
The question is, can I add a faster speed session or two (maybe 400s) and some strides into my programme over the next month? The reason for this is to try and put a touch more speed and strength into my legs, which I can't do at altitude with the longer 1000 and 2000 intervals as the altitude / lack of oxygen is what prevents me from going faster in those.
Look forward to hearing your thoughts.
cheers
Yes, I'm keeping the HR around 140 for all easy runs, which seems to now be translating into 5:20-5:30/km, compared with 5:45-6:00/km when I started on the programs in March. My estimated VO2 max on my sportswatch has also gone from 50/51 to 56/57 - appreciate it's only an estimate but still demonstrates an improvement in aerobic fitness and that the program is definitely working!
Quick question - I'll be back in the UK in August and will be doing 1 or 2 races. I want to take full advantage of the "altitude training" I've had here and translate it into the best 10k time possible. I think with progress since my last 10k race in May (48:59 although I think that was gun time, actual time 48:36), I could currently run circa 47:30 here at altitude. My all time PB is 45:06, so my aim is to break this in a race at sea level in August. I know it's quite a tough challenge, but I believe I could do it.
The question is, can I add a faster speed session or two (maybe 400s) and some strides into my programme over the next month? The reason for this is to try and put a touch more speed and strength into my legs, which I can't do at altitude with the longer 1000 and 2000 intervals as the altitude / lack of oxygen is what prevents me from going faster in those.
Look forward to hearing your thoughts.
cheers