Improving 10k time at altitude

[MarkCo]

Hi TheEd - OK great, thanks. That is encouraging.

Do you think I should go for the 5x2k next cycle? Not sure yet whether I'll be able to go straight into a new cycle, or whether I'll have to wait until the second week of the new year, as I'll be away over Christmas in a place with just hilly gravel tracks - no other place to run there and might make speed sessions difficult!

My easy run yesterday went really well, pace naturally quicker whilst keeping the HR around 140, so bodes well also. Estimated VO2 max, having dropped from 57 down to 53 when I had the cold a few weeks ago, has gradually increased back to 56.

17 Dec
11.39km in 1:00:08
5:16/km
Av HR 141.

cheers

[MarkCo]

18 Dec - 3 x 5 mins

Felt quite good and faster than last time, but maybe too hard an effort. I couldn't keep that pace up for 10k here (doubtful I could for 5k either). Legs/body coping very easily with the pace, just the lungs lagging behind! I'm confident I could do 10k faster than that pace at sea level now though, so it's difficult to know where the balance is when training here... My instinct is that doing these sessions a bit faster is OK because hopefully I'll be back as sea level soon!

Interval / dist / pace / Av HR / Max HR / Min HR after rest
1 / 1.14km / 4:21 / 160 / 164 / 154
2 / 1.13km / 4:24 / 164 / 170 / 157
3 / 1.14km / 4:21 / 168 / 174 / 160
Av pace during intervals: 4:22/km.

Previous 3x5 mins (30 Nov):
Interval / dist / pace / Av HR / Max HR / Min HR after rest
1 / 1.11km / 4:29 / 155 / 162 / 148
2 / 1.12km / 4:27 / 158 / 165 / 151
3 / 1.11km / 4:29 / 161 / 170 / 158
Av pace during intervals: 4:28/km.

[TheEd]

Hi markco, you can do the 5 x 2k at altitude if you want to but make sure to start off slower. The idea is to complete the session. the 5 x 2k session is the real deal

don't get too carried away at the end of this cycle

onwards TheEd

[MarkCo]

Hi TheEd

Thanks - let's see how I'm feeling next cycle, probably in the new year now. Will likely just do some aerobic 1 hour runs or similar when I get out over the festive season.

Here's the latest including the 4km time trial I did today...

19 Dec
Felt a bit tired so rested.

20 Dec
10.62km in 1:00:05
5:38/km
Av HR 140

21 Dec
Rested

22 Dec - 4km time trial
Definitely an all out effort, gasping at the end! Legs felt very strong. Felt the pace was also pretty consistent. 26 seconds quicker than my 4k time trial 2 cycles ago so I'd say that is a pretty good improvement, HR data looks quite similar for the two. Pleased with that and bodes well for the new year, especially when I get back to sea level, I can feel a sub-20 minute 5k coming on!!

km / pace / Av HR
1 / 4:18 / 157
2 / 4:16 / 163
3 / 4:20 / 169
4 / 4:20 / 171
Total time: 17:19 (4:19/km).

Previous 4km time trial on 3 Nov:
km / pace / Av HR
1 / 4:23 / 161
2 / 4:22 / 167
3 / 4:32 / 167
4 / 4:21 / 170
Total time: 17:45 (4:25/km).

A very Merry Christmas to you and everyone on the forum!

Cheers

[TheEd]

nice markco, you look to understand and have everything under control

have a great festive season and here's looking forward to 2020

TheEd

[MarkCo]

Quick update with activities over the festive period (not including drinking and over-eating ones, haven't got time/space to list all those )

Everything during this period is at lower altitude and warmer temperatures than normal (approx. 1,200m instead of 2,600m; and approx. 25-28 deg C instead of 18-22 deg C), also the route has some steep but short hills.

23 Dec
9.0km in 49:17
5:28/km
Av HR 140
Elev gain 132m

24, 25 & 26 Dec
Resting, eating and drinking!

27 Dec
10.01km in 53:10
5:18/km
Av HR 146
Elev gain 140m

28 Dec
12:01km in 1:07:20
5:35/km
Av HR 144
Elev gain 170m

29 Dec
15:01km in 1:22:54
5:31/km
Av HR 146
Elev gain 204m

Basically all easy paced runs and I'm not planning to start a new cycle until back in about a week. I'll probably do a 5k pace run or time trial tomorrow to vary it up a bit.

Cheers

[MarkCo]

30 Dec
6k easy @ 5:24/km pace
Av HR 138
Elev gain 87m

31 Dec
4k time trial. Was planning on 5km but it was pretty warm, and with the hills as well I was very uncomfortable by 4k so decided to stop there! Quite pleased as it was 32 seconds faster than the 4k time trial I did just over a week ago, and 58 seconds quicker than the one in November. Difficult to compare really though, the lower altitude definitely helped whereas the heats and hills definitely didn't! Quite pleased with the pace consistency. Interestingly, Strava says that my grade-adjusted average pace was 3:50/km so I'm feeling positive about some PBs falling when I'm finally back at sea level.

km / pace / Av HR
1 / 4:09 / 151
2 / 4:11 / 163
3 / 4:11 / 170
4 / 4:12 / 174
Total time: 16:47 (4:11/km). Altitude 1,200m. Elev gain 58m.

Previous 4k time trial on 22/12/19:

km / pace / Av HR
1 / 4:18 / 157
2 / 4:16 / 163
3 / 4:20 / 169
4 / 4:20 / 171
Total time: 17:19 (4:19/km). Altitude 2,600m. Elev gain 1m.

P.S just checked back at the last time I did a fast run in this location on the same tracks - back in late February just before I started the program, I did a 5k as fast as I could and went through 4k in 19:30 - so a better comparison. I think knocking 40 seconds PER KM off a 4k time trail ain't bad and is further evidence (not that we needed any!) that the program really is working

Cheers for all your help so far TheEd, wishing you a happy & speedy New year. Looking forward to what 2020 has to bring.

Best,
MarkCo

[shadydaz]

Strava - Add me up - Darren Taylor, meldreth.

[TheEd]

Hi marco, all the best for 2020

that is quite a big speed increase for the 4k

hope you getting back to routine again

TheEd

[MarkCo]

Strava - Add me up - Darren Taylor, meldreth.

Done!

---

Hi TheEd

It's been a fairly slow start to the new year, I've basically been doing a mini off-period over the Xmas/NY season with quite a few rest days. I got back to 2,600m a couple of days ago and have had the usual headache / slight malaise I always get for the first two days and didn't do any running until I felt my body had readjusted enough, went out for an easy 40 mins today. I plan to do a few more easy runs building back up to 60 mins over the next few days, then start a new cycle next week.

Here's the running since the NY...

1,200m:

3 Jan
10k easy in 53:47
5:22/km
Av HR 154 (Very hot and sunny!)
Elev gain 133m

4 Jan
Easy 11.53km in 1:03:11
5:28/km
Av HR 140 (much cooler evening run!)
Elev gain 169m

7 Jan
12.01km in 1:03:36
First 9k at easy 5:21/km pace, followed by final 3k at 5:04/km 65% pace
Av HR 144 (1st 9k av. 140, last 3k av. 154)
Elev gain 174m

2,600m:

10 Jan
7.43km in 40:05
5:23/km
Av HR 141
Elev gain 17m (back in the city!).

cheers