Improving 10k time at altitude

[TheEd]

wow markco, some of your sessions look pretty decent .. the pulse on the 21k training run was pretty low so that looked good. Your pace for the last few 1k's was quite incredible, the altitude factor is massive.

I take it there no park runs or other currently, so you may need to do your own 5k somewhere to get a time for yourself at the end of the cycle

looking impressive

TheEd

[MarkCo]

Hi TheEd

Thanks for the feedback, yes pleased with the 1k session in particular. The 5k paced also went well yesterday. I'm not yet sure whether I'm going to try the 400s this cycle... I'll probably err on the side of caution and do the 3x5min session but will see how I feel on the day.

27 May
Easy recovery 6.27k in 31:52
5:05/km
Av HR 140

29 May
10k easy in 49:58
4:59/km
Av HR 144

30 May
5k pace run. Was aiming for 4:15 pace increasing if possible for overall time under 21 mins, so turned out well. Felt good for kms 1-3.5, however the last 1.5kms did become a bit tough (not all out but probably 85-90%). I think partly due to the warm weather (went out at lunchtime) draining me a bit, but I also think my "speed stamina" is the factor that has suffered most from the lack of running during lockdown - as evident in the 2k session, but didn't show so much in the 1k session. Hopefully this will return with another cycle or two as I get more 2k sessions under my belt.

2k easy warm up and cool down.
km / pace / Av HR
1 / 4:12 / 151
2 / 4:10 / 163
3 / 4:07 / 167
4 / 4:09 / 169
5 / 4:05 / 170
Total time: 20:45 (4:09/km)

Previous 5k pace effort at altitude on 16 Feb:

km / pace / Av HR
1 / 4:30 / 150
2 / 4:25 / 162
3 / 4:27 / 162
4 / 4:21 / 164
5 / 4:15 / 166
Total time: 22:06 (4:25/km)

cheers

[shadydaz]

Looking very strong Mark, great to see the hard work paying off for you.

[MarkCo]

Quick update...

1 June
10.7km in 54:35
5:06/km
Av HR 144

3 June
Opted to try the 400s for the first time, but decided to restrict the session to 8 intervals instead of 10. Was quite surprised by the times I was able to run! Felt in control pretty much throughout and had enough left on the last interval for a quicker one, which felt close to max effort for the last 100m. Recoveries were 60 seconds walking. Hopefully looking good for a 5k time trial at the end of this cycle - will be aiming for sub 20.

2km easy WU and CD

Interval / time / pace / av HR / Max HR / Min HR (after recovery)
1 / 1:30 / 3:45 / 148 / 165 / 130
2 / 1:29 / 3:42 / 153 / 163 / 129
3 / 1:29 / 3:42 / 154 / 165 / 135
4 / 1:26 / 3:35 / 156 / 167 / 135
5 / 1:26 / 3:35 / 157 / 171 / 136
6 / 1:26 / 3:35 / 158 / 172 / 142
7 / 1:27 / 3:37 / 163 / 174 / 145
8 / 1:21 / 3:23 / 165 / 177 / 143

cheers

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Looking very strong Mark, great to see the hard work paying off for you.

Thanks Daz. Yes, quite happy with progress at the moment, hopefully can maintain momentum!

Hope all well with you mate.

cheers

[TheEd]

HI markco, the 5k time augers well for future progress. nice

how did the calf muscles feel after the 400m session .. I am always concerned with that factor and the 400m session

looking pretty decent all of this

TheEd

[MarkCo]

Hi TheEd

Calf muscles have been fine. I have noticed that my shins have been slightly sore after the faster sessions this cycle, I think I may need some new running shoes as I've done over 1,000kms in my current pair. Planning to buy two new ones - an everyday pair (Brooks Adrenaline GTS is what I've had the last few pairs and been very good), and been looking at Brooks Ravenna for the speed session ones.

4 June
6 x 1 min at race (5k) pace with 1 min easy inbetween.
Total 9.28km in 45:52.
Av HR 147
Pace of 1 min intervals: 4:14, 4:06, 4:13, 4:00, 3:58, 3:57.
First 3 were into strong headwind and last 3 with tail wind!

6 June
Race day! 5k hard effort aiming for 20 mins. 2km easy WU & CD.
Went according to plan and set new 5k PB of 19:58 (19 second improvement on previous 5k PB back in August last year). Chuffed with that. It was a hard effort. As I went past the 3km mark the heavens opened and I turned into a strong headwind driving the rain into my face... it was hard from then on and the last 1/2 km was a real struggle but I wanted that sub-20! Similar effort looking at HR compared to previous PB below, although I had more in the tank for a strong finish that time - I still feel my speed stamina will come back further after a couple more cycles.

km / time / Av HR
1 / 4:02 / 155
2 / 4:00 / 165
3 / 3:58 / 169
4 / 4:01 / 173
5 / 3:57 / 177 (finishing HR 182)
Total time: 19:58

Previous 5k PB from August 2019:

KM / pace / Av HR
1 / 3:58 / 159
2 / 4:00 / 169
3 / 4:02 / 172
4 / 4:12 / 174
5 / 3:53 / 177 (finishing HR 187)
Official time 20:17

[TheEd]

Hi markco, this is really great .. congrats

do focus on shin recovery and good luck with the shoes. It is often good to alternate two pairs of training shoes, as it gives the shoes a chance to recover, especially if they have become wet

how is your new environment for running training?

TheEd

[shadydaz]

STRONG Mark, congrats!!

[TheEd]

hi markco .. how things been going? hope all moving n the right direction

TheEd

[MarkCo]

STRONG Mark, congrats!!

Cheers Daz. My legs didn't feel it for the last km I can tell you!  " alt="" title="">

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hi markco .. how things been going? hope all moving n the right direction

TheEd

Hi TheEd

Sorry for the slow reply. I've been running a bit less often over the past couple of weeks, mainly due to a new classic car project which I've probably been spending too much time on! I did a 2000s session today which wasn't too bad, albeit a tough one. Here's a quick summary update since my last post...

14 June

10k easy in 50:22

5:02/km

Av HR 143

17 June

12k easy in 59:24 (quicker last km in 4:21)

4:57/km

Av HR 149

19 June

12k in 1:00:02 (quicker last km in 4:31)

5:00/km

Av HR 146

24 June

12.44km in 1:05:02

5:14/km

Av HR 151

Very warm - felt tired on this one towards the end!

29 June - 2000s

Very windy today. Used the same linear course as last cycle, so intervals 1, 3 & 5 were with a tail wind and 2 & 4 were into a head wind which was pretty strong for the first km of the interval. Very nearly gave up after 4 intervals but managed to convince myself to finish the 5th as punishment for not doing enough running recently! Couldn't quite keep the pace up for the last two intervals and as you can see from the HRs I was maxing out, 187 is the equal highest I've seen in recent years during races. Still, reasonable consistent pace and slightly quicker than last time, despite the extra interval and so not too bad.

Interval / time / pace / av HR / max HR / min HR after rest (90 secs walking)
1 / 8:27 / 4:14 / 162 / 173 / 128
2 / 8:25 / 4:13 / 170 / 179 / 135
3 / 8:24 / 4:12 / 173 / 180 / 142
4 / 8:30 / 4:15 / 177 / 183 / 142

5 / 8:30 / 4:15 / 177 / 187 / 142
Av pace during intervals: 4:14/km

Previous 2k session from 21 May (4 intervals):

Interval / time / pace / av HR / max HR / min HR after rest (90 secs walking)
1 / 8:34 / 4:17 / 162 / 169 / 127
2 / 8:26 / 4:13 / 167 / 173 / 131
3 / 8:35 / 4:17 / 169 / 174 / 134
4 / 8:36 / 4:18 / 169 / 176 / 127
Av pace during intervals: 4:16/km

Hope all well with you.

cheers