Improving 10k time at altitude

[TheEd]

Hi markco, that is quite a decent session .. well done

enjoy your running, don't get too stressed by it all

onwards TheEd

[TheEd]

Hi markco .. how are things your side?

TheEd

[MarkCo]

Hi markco .. how are things your side?

TheEd

Hi TheEd

Thanks for following up. Things have been slow on the running front more recently, the classic car project I mentioned was taking up a lot of time and we've now moved back to London and I'm doing work on the flat.

I have maintained a low level of mostly easy paced runs (15 runs since my last post so so around once a week), but can certainly feel the fitness level has dropped.

I have been planning for a while to restart the program, but first need to build up a base level for a few weeks to get the body used to it again. Then I'll restart the program at a conservative level and build things back up. If I can get back somewhere near where I was in may by the new year I'll be very happy!

Good to hear from you and I certainly haven't forgotten time to run, I will be back!!

Cheers

[TheEd]

great to hear from you markco

how were things settling in once you returned to the UK

TheEd
ps.. would you care to write about your car project .. we have a sister site where the article could be published

www.autonspire.com

[MarkCo]

great to hear from you markco

how were things settling in once you returned to the UK

TheEd
ps.. would you care to write about your car project .. we have a sister site where the article could be published

www.autonspire.com

Hi TheEd

We got settled back into the swing of things here very quickly on our return, other than the general weirdness of the Covid situation which has of course impacted everybody to some degree. We're back in London for a while now, but plan on moving to the Wiltshire / Gloucestershire area permanently next year, all things being well.

Re: the article, yes I'd like to do that, although I am a bit pushed for time at the moment refurbishing my property to go onto the market, so maybe around Xmas or new year depending on how things are going then. The project is stalled at the moment as the car remains in Wiltshire - sadly no space here in London for it!

In terms of running (almost forgot!), I managed 3 runs last week for the first time in a while...

13 Oct:

7.73km in 37:03

4:48/km

Av HR 164

15 Oct:

10.87km in 57:32

5:17/km

Av HR 154

Hilly route 156m elevation gain

17 Oct:

9.51km in 45:58

4:50/km

Av HR 158

Heart rate higher for the same perceived effort and estimated Vo2 max has come down from a peak of 59 in May, to 50. Quite a drop, but I feel confident I can turn it around again and get back where I was and beyond.

Aiming for another 3 runs again this week, with one longer one of about 12km and probably a tempo thrown in.

Would like to start a new cycle in November, although I'll probably drop back down to 4x2000 and 5x1000 out of caution for the first cycle.

Cheers

[TheEd]

Great stuff markco .. simply enjoy getting some running in again, it has certainly been a 'different' year

onwards

TheEd
ps.. thanks re: car article .. no rush in that area and whenever possible it would be grand

[MarkCo]

Hi TheEd

Quick update. The last week or so has gone reasonably well in terms of ramping things up a little with a view to restarting the program soon. Feeling fitter already and enjoying the running without overdoing it.

20 Oct

11.02 km in 54:34

4:57/km

AV HR 158

22 Oct

9km alternating 1km easy / 1km fast

Aim to try and get the legs used to a bit of speed whilst taking it easy and with long recoveries. Felt good.

Km splits:

5:48

4:31

5:23

4:23

5:12

4:18

5:07

4:09

5:07

25 Oct

Long run 16.4km in 1:22:11

5:01/km

AV HR 154

Was supposed to be 12-14km but I miscalculated the route beforehand. Felt a bit weary that evening and day after.

27 Oct

7.75 km in 39:14

5:04/km

AV HR 141

Kept the pace just slightly easier on this one as a recovery run and pleased to see average HR back where I usually like to see it on an easy run.

A few more varied runs this week and I think I'll be ready for a time trial and onto the program. Sound ok?

Cheers

[TheEd]

nice markco .. when ever you ready to go onto the program, is good for me

nice to have you back online

TheEd

[MarkCo]

Thanks TheEd, it's good to be back!

Here's the past few sessions including 4k time trial today...

29 Oct
10.80km in 52:54
4:54/km
AV HR 151

31 Oct
11.02km in 54:22
4:56/km
AV HR 155

2 Nov
4k time trial
3km WU and CD easy pace (5:00-5:05/km)

Km / time / Av HR
1 / 4:14 / 166
2 / 4:16 / 173
3 / 4:13 / 175
4 / 4:05 / 178

Total time: 16:48

Felt pretty good for the first race-pace run since June. Obviously on a different course but pretty flat, only issue was the strong wind. Quite a hard effort but I reckon I could have squeezed another km in at 4:15 pace if it was a race scenario. In June I ran 5k in 19:58 so looks like I've lost about 10-15 seconds per km of my 5k pace but I think that will be recoverable by the new year hopefully, then onwards!

I'll be starting a new cycle in the next few days, with 1000s at 4:15/km and 2000s at 4:25/km. The first cycle I'm going to keep it easy and probably start with 4x2000s and 5x1000s.

Cheers

[TheEd]

HI markco, not a bad return time for 4k .. this has certainly been a strange year so we have to take the enjoyment of being able to run and everything else is a bonus

good luck with the first 2000m session

TheEd