Improving 10k time at altitude

[TheEd]

Markco .. please, send me an email .. editor @ time-to-run .com

[MarkCo]

Markco .. please, send me an email .. editor @ time-to-run .com

Hi TheEd

I've sent the email. Cheers

[MarkCo]

Hi TheEd

Quick update now I've finished the off period. I think it's gone generally well and I've got back into the more relaxed groove of running without stress at an easy pace. The Achilles has improved quite a bit over the past week or so, it's less stiff in the morning and the tenderness is reduced slightly. I have changed several things so I'm not entirely sure which was the main problem, however I noticed my running form seemed easier when I went back to an older pair of trainers, so plan to introduce a couple of new pairs and rotate through all pairs more. Also I think the eccentric exercises may be having some effect. I realise it won't just go away tomorrow and will likely need a concerted effort over time, but still pleased things are improving rather than going further downhill at the moment!

I'm planning to have 1 day off before starting the build up period, does that sound ok or is it best to take a few days like before the off period?

11 March
10.17km in 50:01
Av pace 4:55/km
Av HR 137

12 March
Tested

13 March
12.39km in 1:00:01
AV pace 4:51/km
Av HR 144

14 March
8.13km in 40:01
Av pace 4:55/km
Av HR 146

15 March
Ended up a rest day due to work, moved session to day after.

16 March
12.37km in 1:00:02
Av pace 4:51/km
Av HR 144

17 March
12.34km in 1:00:01
Av pace 4:52/km
Av HR 140.

Cheers

[TheEd]

HI markco .. great to hear .. you can roll straight into the build-up

do note, the achilles may flare-up when you begin faster running .. keeping your calf muscles loose should be an aim

onwards and forwards

TheEd

[MarkCo]

Hi TheEd

Quick update. All seems to be going well with the build up so far. The Achilles seems to have improved a bit more, still a little tender after running but less so than previously. Feeling as though the easy running is doing me good and allowing things to settle, fingers crossed!

18 march
Rest

19 march
12.02km in 1:00:05
Av pace 5:00/km
Av HR 138

20 march
11.18km in 56:46
Av pace 5:05/km
Av HR 141

21 march
12.11km in 1:00:03
AV pace 4:58/km
Av HR 142

22 march
Rest

23 march
"Run the hills"
10.52km in 51:04
Av pace 4:51/km
Av HR 150
Total elevation gain 195m

24 march
15.05km in 1:15:02
Av pace 4:59/km
Av HR 142.

Cheers

[TheEd]

good to hear markco .. unfortunately the achilles becomes irritated once you begin to do quality running. If it doesn't then the worse will be behind you

keep icing and tending to the area

onwards TheEd

[MarkCo]

Quick update...

25 March
Rest

26 March
12.85 km in 1:03:20
Av pace 4:56/km
Av HR 140

27 March
12.17km in 1:00:01
Av pace 4:56/km
Av HR 141
Last 15 mins at 65% (av pace 4:40/km, Av HR 150).

28 March
12.20km in 1:00:03
Av pace 4:55/km
Av HR 140

29 March
5x 8 mins Fartlek
2km WU and 1km CD @ easy pace
2 min recoveries @ easy pace

Interval / Av pace / dist / Av HR / Max HR
1 / 4:23 / 1.83 / 156 / 163
2 / 4:23 / 1.82 / 160 / 167
3 / 4:23 / 1.82 / 162 / 169
4 / 4:25 / 1.81 / 162 / 170
5 / 4:22 / 1.83 / 164 / 173

Pleased with the consistency on this session. Felt strong throughout but perhaps in hindsight looking at the HR data it was a bit more than 75% effort, although I had plenty left in the tank.

Achilles doesn't feel particularly aggravated by the faster work fortunately, however the left peroneal tendon is sore today, something I've had in the past. New trainers are on their way in the post so fingers crossed those may help with the niggles.

Rest day today. I have a very busy day tomorrow and so am unlikely to fit a run in. I'm thinking two days rest might not be a bad thing, especially as the next part of the build up has 6 consecutive days running. I was thinking as the next session is "work the hills" (which I want to do), I'll just shift everything back a day if I can't squeeze a run in tomorrow.

Cheers

[TheEd]

nice markco .. if you able to continue without restrictions it is a blessing .. focus on keeping the calf muscles loose .. if the calves become tight it normally leads to other problems

onwards TheEd

[MarkCo]

Hi TheEd

Coming towards the end of the build up period, and as last time wondering whether to go back onto th 10k program or cycle through the build up again. As there are some races coming back during April and May I would like to take part in one soonish (I suppose end of May at the latest). Could I do that whilst still on the build up period, or would it be best to get at least one 10k program cycle completed first?

30 & 31 March
Rested

1 April
"Work the hills"
10.46km in 48:19
Av pace 4:37/km
Av HR 150, Max HR 175
Elevation gain 194m
Felt great on this session, really motoring up the hills and feeling strong.

2 April
16.29km in 1:20:35
Av pace 4:57/km
Av HR 141

3 April
12.01km in 1:01:00
Av pace 5:05/km
Av HR 138

4 April
12.01km in 1:00:39
Av pace 5:03/km
Av HR 143
Last 15 mins at 65% (Av pace 4:44/km, Av HR 152)
Very busy day so 6:30am run which is unusual for me. Definitely felt tougher than running at my preferred time of day in the afternoon.

5 April
12.05km in 59:45
Av pace 4:58/km
Av HR 137

Will be out for 5 X 8 mins later today.

Cheers

[TheEd]

Hi markco, to be on the safe side, do the build-up again and race off that, this should give the achilles longer to recover

keeping icing and massage the area

and good luck

TheEd