Through some recent events, I am living at just over 5000 feet altitude for at least the year. Not ultra-high, but since I've lived right at sea level my whole life, it's new to me.
TWO QUESTIONS:
1. How much slower per mile should I expect to run up here?
2. If I plan to come down for some races (10k to marathon), how far in advance is best to leave altitude?
Your training shouldn't be slower at altitude.
Trollist wrote:
Your training shouldn't be slower at altitude.
Not true. It might ultimately be close, but your body has to work harder at significantly higher altitudes, and 5000ft higher than what you're used to training at is too significant to ignore.
Most ppl don´t know, but being acurate it´s even easier to run "fast" in high altitude (less oxygen)on the other hand we have to work harder concerning endurance sessions
That´s no contradiction because 10x2:30(1000m) is a frequent workout whereas stuff like 4x10:40 (4000m) should be done closer to sea level
As far as I am concerned Kenyans leave high altitude to practise for example a hard 35km run (am not talking about the every day run of marathoners)
Canova advises to leave altitude 4-7 days prior to the important race
Trollist wrote:
Your training shouldn't be slower at altitude.
OK, so everything but this has been helpful. Keep it coming!
Neighborhoodz wrote:
Trollist wrote:Your training shouldn't be slower at altitude.
Not true. It might ultimately be close, but your body has to work harder at significantly higher altitudes, and 5000ft higher than what you're used to training at is too significant to ignore.
I agree. It's much harder effort than sea level or when the difference is at least 5000ft. The first couple days is the hardest and the first couple miles running, I feel like my lungs are about to burst. I do find, if you're in good shape over all, you won't have too much time adjusting or it doesn't feel like you're sucking in wind all the time. Effort wise, it does take some time (few weeks) before you feel like you're doing close to the efforts at lower altitude/sea level. If I'm going to stay up at altitude for a length of time, I like to do few doubles or start off slowly in mileage (6-7 in am and maybe 3-4mi in pm) to help ease into the change. I won't hesitate to take quick breaks if I have to when running on hilly routes. Drink plenty of water.
~2 seconds a minute for 5000'-5500'.
10-15s per mile sounds about right given how I've been running here.
It's interesting that Canova says to come down 4-7 days before the race. I always assumed that the Kenyans running marathons in Europe and the states flew out on Friday and back on Sunday so that hotels (or managers didn't have to cover a week of hotel costs).
Is there a reason you need to get to racing level that soon?
getting high wrote:
Trollist wrote:Your training shouldn't be slower at altitude.
OK, so everything but this has been helpful. Keep it coming!
I stand by it. You need more recovery between intervals and hard workouts, not to go slower. If your easy days at sea-level are at 7:00 pace then that pace will still be easy at altitude. If you do mile repeats at 5:00 pace with 2 mins rest at sea-level then you should do mile repeats at 5:00 pace with 2:30 or 3 mins rest at altitude. If you've never trained at altitude before you'll need some time to adjust and of course you might have to go slower during that period. This is coming from a guy who lived and trained in Boulder, CO. for 5+ years.