Improving 10k time at altitude

[MarkCo]

Hi TheEd

Completed the 10k race yesterday - a relatively flat course along a very nice linear park / former railway line and through some long tunnels. My main goal was to beat my PB of 45:06 set back in 2012, with the hope I would finish somewhere around 43:30 - 44:00. Very pleased therefore to set a new PB of 43:13

I set off quite quickly and the first km was around 4:15. Felt a bit heavy legged at first and it took me a couple of kilometres to get into a rhythm, however the tunnels were really nice and cool (and very dark!) to run in, with classical music being played - very conducive to relaxing at speed! Obviously no signal for the GPS watch during the tunnel sections and so I'm not sure how accurate my GPS watch splits were, but I know I went past the 5km marker at 21:20 (only 5 secs slower than my 5k race a couple of weeks ago) and 8km in just under 35:00. There was a short, steepish hill in the last km leading up to a flat, fast 100-150m sprint finish. Last km was 3:57.

Hoping to squeeze in 1 more race before I return to Colombia in just over a week's time. Based on the new 10k time I reckon I can go under 21 mins for the 5k, so maybe a park run, or I'll find a 10k and aim for under 43 mins.

Cheers

[TheEd]

Hi mark, congrats on the PB .. nice to see the time

and a 5k Park Run should be good before the next 10k

have I shown you this article - Race your best 10km

https://www.time-to-run.com/training/10k/race-your-best-10km.htm

it provides details on how to apply your training to your racing

and again .. nice going

TheEd

[MarkCo]

Hi TheEd

Thanks for the articles - I did have a read through a while back but always good to refresh the memory.

I did the Parkrun on Saturday and set another new PB, knocking almost a minute off the time I did in the same Parkrun 3 weeks previously. My official time 20:17

My plan for the race this time was different in that I wanted to go harder from the start - to test myself and get a better feel for my limits. So I set off at approx. 4:00/km pace and maintained this for the first 3km. After that my pace slowed slightly in the 4km but picked up again for the last one. Overall very pleased at the PB and I gained confidence that I could hold a faster pace than I thought possible for a longer period, and not fade too much! Next time I'll know to be slightly more conservative from the start, but not as much as I was being for previous races.

Here's the splits according to my GPS watch:

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

Max heart rate was 187 at the finish, I haven't seen it that high for quite a few years so it was an all-out effort. Data from the same race 3 weeks ago below for comparison...

KM / pace / Av HR
1 / 4:19 / 155
2 / 4:17 / 163
3 / 4:17 / 166
4 / 4:10 / 170
5 / 3:55 / 171
Official time 21:15

[TheEd]

Wow mark, that is quite a whack to take off

augers well for a decent 10k race

what training do you have planned before your next race

TheEd

[MarkCo]

Hi TheEd

Back in Colombia now and will be travelling soon, so I'm not quite sure when my next 10k race will be. I'll have a look at options soon and report back, but given the general lack of races here I doubt it will be for a couple of months.

I was thinking of starting the "off-period" schedule now, followed by the build up. I was on the 10k training plans from March to July, with races (generally with the adjusted last week of the program in between) in August. Does that sound sensible or would you advise something else? The only concern I had was that I've built up the speed quite well while at sea level so I'm not sure if no speed training now I'm back at altitude might set me back.

Look forward to hearing from you.

cheers

[TheEd]

Great stuff mark, have some ice cream and enjoy the relaxed attitude towards training

congrats on past results

onwards

TheEd

[MarkCo]

Thanks TheEd.

4 days into the off period now, progress update below. It's been a little tougher than I suspect the off-period is supposed to be due to having to get used to the altitude again. I'm enjoying the laid back pace, but also building up some desire to start running faster again!

I had a quick look at upcoming races, not expecting to find anything, however there is a 10k race on Sept 29th (so about 3.5 weeks time) which I could do. Wanted to get your thoughts on this, as on current plans I'd be in the build-up period at that time. Is it OK to race during that, or would it be best to do another cycle? I'm fairly keen to do the race, but would also be happy not to if you think it would be far more beneficial to stick with the plan and not race.

Day 1
7.34km in 40:20
5:30/km
Av HR 142

Day 2
5.75km in 30:02
5:13/km
Av HR 144 (however monitor was over-reading for first 4 mins, probably ~140)

Day 3
7.87km in 42:08
5:21/km
Av HR 143

Day 4
rest

Day 5
9.34km in50:47
5:25/km
Av HR 145

cheers

[TheEd]

Hi markco, if you run the race I would recommend you only do it for the 'fun'

it is always nice to be at events and in your current plan you not in shape to race for a time

so if you wanted to put in a hard paced run without any expectations then all good

TheEd

[MarkCo]

Hi TheEd

Thanks for that, still thinking about the race but if I do it, I wouldn't be expecting a time - just run for fun and see what happens.

I finished the off-period on Saturday and have now started the build-up period. I had to change a couple of the rest days due to travelling etc. Here's the latest since my last update:

OFF PERIOD

Day 6
5.45km in 29:47
5:27/km
Av HR 143

Day 7
Rested

Day 8
9.32km in 50:25
5.24/km
Av HR 143
Started feeling a cold coming after the run.

Day 9
Rested as not feeling well

Day 10
Feeling fine again.
9.15km in 50:31
5:31/km
Av HR 143

Day 11
11.29km in 1:00:14
5:20/km
Av HR 146

Day 12
7.26km in 40:02
5:31/km
Av HR 140

Day 13
Rested as travelling. Up to now all the above runs at 2,600m. From now on at 1,200m (I will be here approx. 1 month).

Day 14
10.01km in 54:09
5:24/km
Av HR 153
It's much warmer here (28-30 deg C), so I'm having to run in the morning, although it's still quite warm then. Also the only route I can take is quite hilly and so every run for the next month will be hill training! You'll notice the average HRs are higher, due to the heat and hills!

Day 15
11:06km in 1:01:08
5:32/km
Av HR 152
(end of off period)

BUILD UP PERIOD

Day 1 (today)
10.97km in 1:00:02
5:28/km
Av HR 149

Cheers

[TheEd]

HI markco, your runs are looking pretty decent when comparing pace and heart rate

you should build on nicely from this

on we go

TheEd