Running at Altitude

Florida173 · Mar 24, 2015

Any suggestions on quickly acclimating? Coming from sea level to 5,000 feet is royally kicking my ass. Needing to do the two miler in at least 17:42, and coming off about a year in a half of not doing much running because of back issues.. I should have anticipated that running comfortably again in the 16s would not cut it when jumping 5,000 feet.

Spoke with the Master Fitness Trainer here today and he suggested doing sprint intervals. Sprinting the long stretch and jog the curves for two miles every day till about two days before.. then just some light jogging.

Ranger Psych · Mar 24, 2015

Sounds about right. Sprints is what got me "back to normal" when I did PT on leave, probably helped as well since I had christmas exodus to NV from GA back in ubermilnoob days.

SkrewzLoose · Mar 25, 2015

Fartlek (running straights, jogging curves) is good. 1/4 mile, 1/2 mile, 1 mile repeats are also good too. I try to keep my run/rest ratio under 1:1. If I sprint an 80 second 1/4 mile, I rest for 50-60 seconds, and so on...

pardus · Mar 25, 2015

I don't have my notes on hand, but off the top of my head, hydrate lots, exercise lots, with a brief (couple of days, (2-3) acclimatization period beforehand). Basically, no mercy, suck it up.

This is for fit (Military) people.

Brill · Mar 25, 2015

pardus said:
I don't have my notes on hand, but off the top of my head, hydrate lots, exercise lots, with a brief (couple of days, (2-3) acclimatization period beforehand). Basically, no mercy, suck it up.

This is for fit (Military) people.

X2. Drink tea vice caffeine. Go run "The Incline".

LibraryLady · Mar 25, 2015

Hydrate, hydrate, hydrate. If you're not accustomed to elevation changes, this is the one thing that is ignored and yet easily combatted.

lindy said:
X2. Drink tea vice caffeine. Go run "The Incline".

Uh... an 11 year old test with 13 test subjects at 5345 meters? Uh... 5000 feet only equals about 1500 meters. And to boot if you look around, you'll see that studies show if your body is used to caffeine, changing your consumption will give you caffeine withdrawal symptoms which are extremely similiar to mild altitude sickness.

LL

Brill · Mar 26, 2015

LibraryLady said:
Uh... an 11 year old test with 13 test subjects at 5345 meters? Uh... 5000 feet only equals about 1500 meters.

So he can expect 3.5 times better results!

amorris127289 · Mar 26, 2015

Colorado is full of out door trails, but there is an extremely short version of the incline close to the PREP school if you know where that is. It is about 200 yards of stairs rather than a million. You could use that for sprint repeats. We just went to all the park trails and ran them on our weekends. From a non-military perspective, but my major is Exercise Science with one of my minors being in Wellness, I second the previous comments and say do Fartleks. And stay off of a track and treadmill as much as possible.

amorris127289 · Mar 26, 2015

amorris127289 · Mar 26, 2015

Gradually increase the duration of your sprints as you become acclimated, it will allow you to maintain a faster pace (closer to your VO2 Max) for a longer duration.

Florida173 · Mar 27, 2015

Been doing sprints... but holy fuck my calves are giving me trouble..

I've been pretty much trying to sprint the straights and jog the curves, but honestly can only get through a couple of laps before I end up having to walk the curves..

I knew I was a little out of shape, but didn't think that the altitude here in Utah would give me this much issue just passing a 2mile run. ugh I'm getting old.

Viper1 · Mar 27, 2015

Hydrate and run daily. Sprints, long runs, short runs, hills. Hills is what will break you through. Nothing but water though, especially the first couple weeks.

pardus · Mar 27, 2015

Viper1 said:
Nothing but water though, especially the first couple weeks.

Important point here that Viper reminded me of.
Gatorade (etc...) Yes it can be beneficial in certain circumstances, particularly in high sweat scenarios. However, in it's bottled form it's too strong for the body to effectively utilize.
It should always be diluted to 50% of it's strength with water.

This information comes from Dr Mike Stroud.

Florida173 · Mar 27, 2015

Mostly been doing either just water or water with a little chia seed in it.

Doesn't really seem like hydration is my issue though, but rather that there is a fucking elephant on my chest

pardus · Mar 27, 2015

Try some coca leaves

amorris127289 · Mar 27, 2015

I am assuming the pain in your calves is caused by a build up of lactic acid, which commonly occured through out the body when it is not used to a typw of physical exertion. Try foam rolling or massaging of them and add some kind of bicarbonate to your diet (baking soda). The bicarbonate will help filter out the extra hydrogen molecule that is produced during exercise...which is what causes the pain.

Florida173 · Mar 28, 2015

Spoke to my unit doc. He said to also get Combivent, 40mg Prednisone, and followed up by asmanex.

I've done a Pulmonary Functions Test before and have reduced lung capacity and various other asthmatic issues. Seems like I may actually have some issues from my trips to the sandbox. I'm guessing I should start the VA process... ugh.

Meanwhile.. gotta keep up with these sprints.

8654Maine · Mar 28, 2015

amorris127289 said:
I am assuming the pain in your calves is caused by a build up of lactic acid, which commonly occured through out the body when it is not used to a typw of physical exertion. Try foam rolling or massaging of them and add some kind of bicarbonate to your diet (baking soda). The bicarbonate will help filter out the extra hydrogen molecule that is produced during exercise...which is what causes the pain.

Where did you get this idea that drinking baking soda "filters" out extra hydrogen molecule that is produced during exercise?

Lactate buildup is only one part of a complex interaction between circulation, oxygenation, cellular respiration (aerobic and anaerobic), and metabolic clearance that goes into the process of muscle cramps.

There's a big difference between oral consumption of baking soda and IV infusion of sodium bicarbonate.

@Florida173, it sounds like your doc thinks you may have obstructive or restrictive lung dz or a component of bronchospasm. That sucks.

amorris127289 · Mar 28, 2015

8654Maine said:
Where did you get this idea that drinking baking soda "filters" out extra hydrogen molecule that is produced during exercise?

Lactate buildup is only one part of a complex interaction between circulation, oxygenation, cellular respiration (aerobic and anaerobic), and metabolic clearance that goes into the process of muscle cramps.

There's a big difference between oral consumption of baking soda and IV infusion of sodium bicarbonate.

@Florida173, it sounds like your doc thinks you may have obstructive or restrictive lung dz or a component of bronchospasm. That sucks.

My Advanced Exercise Physiology teacher, who is also a world class marathoner. Their are negatives to taking baking soda orally, specifically bloating.

http://www.theglobeandmail.com/life...e---if-it-doesnt-make-you-sick/article623582/

I just picked a random web article, a common expression on this forum is applicable here, "a simple Google search would provide the answers you seek." But if that is not enough this next link will lead you to a very well renowned Journal for sport related studies. http://www.jissn.com/content/7/1/7

amorris127289 · Mar 28, 2015

*There

Running at Altitude

Florida173

Ranger Psych

Ranger

SkrewzLoose

Something Clever

pardus

Brill

LibraryLady

Brill

amorris127289

amorris127289

amorris127289

Florida173

Viper1

Special Forces

pardus

Florida173

pardus

amorris127289

Florida173

8654Maine

Recon Marine

amorris127289

amorris127289

Similar threads