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+--- Thread: Improving 10k time at altitude (/Thread-Improving-10k-time-at-altitude)
Sub 50 min 10k at altitude - MarkCo - 31-05-2019
Thanks TheEd.
Quick question about the 5k paced in a few days... What would be your recommended pace for this please? The program says under 25 mins but not below 24 mins for sub-50, but I thought I could aim for a bit quicker maybe? The 5k paced on the last cycle was 23:40 and the cycle before 24:12. Would aiming for 23:00 (or about 4:40/km) be OK or is that pushing too much?
Many thanks. Have a great weekend too!
Sub 50 min 10k at altitude - TheEd - 31-05-2019
Hi mark, start out at 23:30 pace for the first 2 to 3k and then pick it up from then
enjoy
TheEd
Sub 50 min 10k at altitude - MarkCo - 03-06-2019
Day 9
Feeling tired so skipped the 30 mins easy, fell asleep in the afternoon which is rare for me so needed it!
Day 10
Feeling good again. 5.54km in 30:02 (5:24/km).
Av HR 138.
Day 11
Resisted the temptation to make up the easy run and rested.
Day 12
5k paced run. You were spot on re: starting pace. I tried to start at 4:42/km but ended up going slightly quicker and it got tough for the last couple of km. Splits look worse than they were, Kms 3 & 4 I had to keep turning to repeat the same section of road (to avoid crossing busy roads) and this section had a slight incline one way. Grade-adjusted pace on Strava for kms 3 & 4 was roughly the same as 1 & 2, with 5 slightly quicker. Overall, I'm pleased with the run as it's 20 odd seconds faster than last time out.
km / pace / Av HR
1 / 4:37 / 146
2 / 4:39 / 159
3 / 4:47 / 162
4 / 4:42 / 165
5 / 4:25 / 171
Total time: 23:18
Sub 50 min 10k at altitude - TheEd - 04-06-2019
Hi mark, monitor your am pulse to see if there are any spikes in the morning
how did you recover after the 5k paced?
TheEd
RE: Sub 50 min 10k at altitude - MarkCo - 06-06-2019
Hi TheEd
Waking HR was a bit high yesterday at 58, however I think that was more to do with a nice bottle of Pinot Noir we had over dinner the night before than the running (day before was 10k easy)! The day after the 5k paced it was 54, and this morning 48. Normal seems to be 48-54 for me now.
Day 13
10k easy in 55:47
(5:34/km)
Av HR 143
Day 14
30 mins easy - 5.63km
(5:19/km)
Av HR 141
Generally feeling good and looking forward to stepping things up a bit next cycle. No race for this weekend, planning to do a 6-8km time trial to see how I get on. Also considering doing some weight training on easy days (not days 3-8 as I've seen advised before). I used to do a fair bit previously, focussing on body weight exercises such as press ups, pull up, dips, squats, lunges etc. I felt it used to help with my running - will take it easy at first and build up slowly of course.
RE: Sub 50 min 10k at altitude - timeadmin - 07-06-2019
Nice to hear Mark .. strength training can only be beneficial to your running
looks like everything is under control and moving in the right direction
have a grand weekend
TheEd
ps.. as can be seen, new forum software, hope to be enhancing the layout as we progress
RE: Sub 50 min 10k at altitude - MarkCo - 08-06-2019
Day 15
3 x 5 min fartlek. Was aiming for 4:40- 4:45 pace but turned out a bit quicker. Was feeling good so squeezed the accelerator a bit for the last minute or so of the last rep. Rests were 1 min @ easy pace.
Interval / dist / pace / Av HR / Max HR / Min HR after rest
1 / 1.06km / 4:41 / 152 / 161 / 144
2 / 1.07km / 4:39 / 156 / 164 / 149
3 / 1.11km / 4:29 / 161 / 170 / 155
Av pace during intervals: 4:36/km.
Day 16
Busy day so no run
Day 17
5.75km in 31:41 (5:31/km)
Have a great weekend too! I'll report back after the time trial which I'm planning to do on Monday.
RE: Sub 50 min 10k at altitude - MarkCo - 10-06-2019
Day 18
6.01km easy in 32:32 (5:24/km).
Av HR 137.
Felt this was my best short easy run to date - pace very consistent and found a very easy, bouncy rhythm!
Day 19
Went to a local park to do 8km time trial. Was more trail running ground as lots of broken paths, tree roots etc so had to be fully concentrated and it took up a bit more energy swerving around etc. Next time I'll go to a different park where the ground is more even! My aim was 4:45/km pace to finish in 38 mins. Typically I set off slightly faster at 4:40/km and felt good, so thought I'd try and maintain that, which I did for the first half but had to slow slightly to 4:45/km for the second half and managed to hold on. Still averaged out at under 4:45/km altogether though so mission accomplished and it is a definite improvement over the 10k race I did at the end of the last cycle, was averaged 4:52/km (and in that race I went through 8km at 39:04). Here's the splits:
Km / pace / Av HR
1 / 4:39 / 145
2 / 4:40 / 160
3 / 4:42 / 161
4 / 4:37 / 165
5 / 4:44 / 166
6 / 4:44 / 168
7 / 4:44 / 169
8 / 4:45 / 170
Total time: 37:45 (Av pace 4:43/km).
RE: Sub 50 min 10k at altitude - TheEd - 11-06-2019
Hi markco, you achieved the sub 38 .. so congrats on that
you will need to learn to get the pacing right
on we go
TheEd
RE: Sub 50 min 10k at altitude - MarkCo - 11-06-2019
Thanks TheEd.
Completely agree re: the pacing, I'm going to be focussing more on that. I think whereas at sea level (where I've lived most of my life) I need to be slightly conservative in pace when setting off, at altitude I need to be much more so, as it's a lot easier to "gas out" if you're a little over enthusiastic!
So, what are your thoughts on next steps? I'm feeling good (waking HR over the past few days has been consistently 48-52). I've completed four cycles of the sub 50 min plan since late March (although had a 2 week break between the 1st and 2nd cycles due to a virus). I would like to step things up a bit, however also thinking in the back of my mind I should at some point go through the off period and build up. Can I still race when going through those, or is this not recommended? The reason I ask is that I will be back in the UK late July / August for around 4-5 weeks and plan to do 1 or 2 races then. Ideally I'd like to do at least another cycle now but not sure how many more would be recommended - could I keep going until August on cycles and then go onto the off period?
Off for a recovery 30 mins now!