Thank the running heavens for the blessings of sports science and technology to enable the best distance runners to truly max out their great ability. Otherwise, we’d be stuck back in the dark ploddy days of the 1980s when the best that a British male – or pretty much anyone else, from anywhere at sea level – could muster over 5000m metres was 13.00.41 (1982 – imagine that, 13 flat for 5000 being seen as a great benchmark!), 27.23 at 10,000 (1988) or a clanky 2.07.13 marathon (1985).

Hey; hold on a minute; aren’t those times pretty tasty, around 35 years later? Where does this fit with all the reams of academic papers, books and now digital information on what we usually call ‘cutting edge’ or ‘state of the art’ advances?

Cast your eye down the IAAF All Time lists, and look away from the many altitude reared athletes who have sensibly and lucratively turned their tremendous natural and environmental advantages to long distance running. You’ll notice that the numbers of sea level runners, from the whole planet, over 4 decades, who have surpassed these landmark performances (Dave Moorcroft, Eamonn Martin, and Steve Jones, for the uninitiated) is truly tiny, as are the margins by which they have improved what were all pre-Mo UK records.

Strip out those runners who in all likelihood had the benefits of some clandestine ‘Mediterranean red wine’ and the pool of progression is even tinier. (If you wish to play Aerobic Sherlock, EPO tests came into play from 2000/01)

So barely 1% of progress, by my maths. Which is interesting given how many different one per centers we must have been offered over the years. This brings to mind one of the many gems in Alex Hutchinson’s tremendous book Endure, where he quotes leading Canadian coach Dr Trent Stellingwerff’s reference to “ 1% + 1% + 1% +1% = 1%”.

That is, put facetiously by yours truly, with all these one per centers popping up yearly, we should surely be down to about 25 minutes for 10,000m or 1 hour 55 for the marathon. And that’s for the U20 women…. .

Mike Gratton victorious in London in ’83 – he spoke Shaun on a recent Let’s Get Running Podcast

Eamonn Martin and Jon Brown, the two UK 10,000m record holders before Mo Farah, have both gone on record stating bemusement and disappointment in the GB context but the relative stasis applies to 99% of the world’s nations – the world that isn’t the Rift Valley.

Makes you wonder – are there really 200-plus nations where youngsters have been subjected to too much TV or screen time, too many fry ups and takeaways, or local councils selling off playing fields for a mock Tudor housing estate?

Put it another way; set aside the sports medicine advances which thankfully keep runners’ careers going for longer than was often the case 35 years ago; and the more meticulous use of altitude training, and look just at what running the very best current runners do. Go through the detail of volume/intensity/pace/recovery/periodization. Then go and look at what their counterparts did more than a generation ago, and then flag up what you see as the relevant advances.

Even if we treat the marathon as a special case for training advances over the decades (in 1985 sub 2.10 was still a benchmark of world class in a way that it really isn’t anymore), the Steve Jones legend (interestingly achieved with a half way split of 61.50) has moved on barely 1% by barely a dozen athletes.

What has changed significantly from the 1980s is that the sport (coaches, managers, sponsors primarily) has become much more adept at identifying, nurturing and retaining the best endurance running talent in the species and incentivising and rewarding performance.

Any coaching points? Perhaps, twofold. Firstly, ‘wood for the trees’ – don’t get blindsided by tiny marginal aspects before fully embracing the fundamentals. Well you can, but if you are training 25 mpw and angsting over the concentration of your beetroot juice maybe step back for a moment.

Secondly, just because it happened 35 years ago and in many ways the world has moved on hugely, that doesn’t mean it may not still be best practice, at least for the specific individual concerned. So, Dave Moorcroft’s West Midlands canal networks or Jacob Ingebritsen’s Sandnes small town idyll; Steve Jones’s RAF St Athan flexi day job or Sondre Moen splitting his peak training between Sestriere and Kenya?

David Chalfen  supports beetroot juice, designer mattresses and Nike Next%; and also just heading out the effing door with your kit on, frequently.

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I’m sure I’m not the only runner who occasionally dreams of being a full time athlete; when my alarm goes off in the morning, when I’m sat in a traffic ridden commute, or when I scroll past another Instagram photo of a runner in an exotic destination.

So when the opportunity arose to go to Albuquerque for a training camp supported by Welsh Athletics, I jumped at the chance. Three weeks of thin air, like minded company and the opportunity to focus 100% of my energies on training. Would I even want to come home?

Just the right time

I’d have loved to have started the camp in really great fitness, use the time to try to push my fitness to another level, but that wasn’t quite where I was at. Whilst I was still managing my Achilles, the camp arrived at just the right time; I’d built up both my mileage and faster running to a level which, whilst not quite where I wanted to be, gave me confidence that I’d be able to make the most of the trip.

Time was mainly spent training and relaxing after training; a nice life if you can manage it. Running felt hard at first, the altitude making even easy runs difficult, but after a few days, and one monster run up a mountain, everything started to feel more normal. My heart rate remained higher than I’d have expected the whole time I was out there so I can see how it helps you build fitness but I’m also sure that the focus gained from building your day around your training was huge.

I not only gained fitness over the three weeks but I came home relaxed and with a bucket load of motivation.

I’ll probably still have the same dreams of being a full time athlete, who wouldn’t love to spend their life doing something they love doing? But, I don’t think I’m missing out too much.

Photo: Kris Jones

Living the dream?

Sure, it was nice to sleep until I wanted, to spend spare hours relaxing and recovering and, more generally, to be able to fit my life around my training, instead of the other way around. Would these things make a difference in the long term? Maybe.

Maybe that extra time would see me take better care of myself and reduce the likelihood of a niggle developing into something more serious. Maybe the extra recovery would see me add that extra session I never have time for, or the stretching and strengthening I too often neglect. However, I also believe that consistently doing the basics gets you most of the way there.

If something is worth doing, it is worth finding the time for so, rather than dream of greener grass, it’s probably better to consider how I can introduce the full time outlook into my day to day.

Instead of an extra training session, can I make better use of the training time I already have? Instead of a lie in or an afternoon nap, can I go to bed a bit earlier? Instead of collapsing on the sofa at the end of the day, can I find a spare twenty minutes to do that stretching and rehab? Being honest with myself, time is rarely the limiting factor.

Photo: Kris Jones

Happy with life as it is

Fitting training around a full time job requires sacrifice but I’m happy with that. Whatever your circumstances, training requires sacrifice. A three week training camp gave me a glimpse of what it might be to be full time but provided me little experiences of the sacrifices required to make it a long term option.

At the end of the camp I was happy enough to return to the security and routine of the nine-to-five routine; armed with a bit of extra fitness and experience.

Kris Jones features in the ‘Fast 10: class of 2019’ and over the course of the year will share his running journey. You can follow Kris on Instagram and Twitter, while further information about the ‘class of 2019’ can be found here.

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The post Are full time athletes really living the dream? appeared first on Fast Running.

 Two-time Olympic finalist Laura Weightman provides an insight into her experiences of training at altitude in various locations around the world, as well as her preparation before and after camp.

Altitude training is now an ever-present part of my yearly training programs. As a training method, time at altitude has been well researched, and the evidence suggests a range of physiological benefits ideal for endurance performance.

In addition, there are also psychological benefits of being away on a training camp, such as focusing and preparing for the coming season. Overall, I always look forward to going away, mixing with other athletes and putting in a hard block.

I started including altitude training in my program back in January 2012. It was my second year of university and I had a few weeks off to prepare for exams. What better way to prepare than by going to Kenya for 3 weeks to train and revise. This was one of the best trips that I have been on, and I was able to learn a lot from the older, more experienced athletes, and little did I know that I would be making my first Olympic final later that summer.

Where?

I have been to many altitude locations all over the world at many different heights and in many different climates. These include; Kenya (2400m), Flagstaff, USA (2100m), Park City, USA (2100m), Font-Romeu (1800m), Gifu, Japan (1800m) and Potchefstroom, South Africa (1400m).

Having used altitude as part of my program since 2012, me and my coach (Steve Cram) have developed an understanding of what best works with for me. Things such as; what time of year to go, where to go, how long to go for and what training to do whilst I am out there.

Altitude tent

When I am at home I use an altitude tent pre and post camps. Typically, I will aim to sleep in the altitude tent for 4-5 weeks at 2300m before heading away and doing this beforehand helps me acclimatise sooner when I arrive at camp.

When I return following a January trip, I then stay in the tent until I go away again in April/May and this helps maintain the benefits gained from my time training in the clouds.

Not everyone adjusts to sleeping in the tent because it can get hot and noisy, but luckily I haven’t really experienced any issues and sleep quite well.

What do I do?

January – Potchefstroom, 4-5 weeks: I first visited Potch in January 2017 for four weeks and loved it. Before this, I had been to Kenya for five years in a row, and it was nice to have a change of stimulus. Despite it being a lower altitude in Potch compared to other locations, I feel like the complete package it provides is great.

The lower altitude allows me to maintain a good pace for my sessions and runs, which is sometimes lost at the higher camps. However, because it is lower, we need to sleep in altitude tents at around 2300m to make up the lag.

In addition, the heat adds an extra stimulus to training and makes your sessions that little bit harder. It is often 30 degrees + (hotter than the North East) so I think the heat makes up for the slight lack of altitude. Overall, it’s a great facility with some lovely coffee spots and restaurants nearby, which helps the location feel a bit like home.

April/May – USA based, Flagstaff, 4-5 weeks: I have been to a few different altitude locations around April/May and I reckon Flagstaff is my favourite place at that time of year. I have previously stayed at Park City in Salt Lake City and for several reasons, I didn’t enjoy it as much.

Another place I have been several times is Font-Romeu. However, it can be a risky trip around that time of year – and sometimes its better suited to building snowmen.

Like Potch, Flagstaff is a busy little town with everything I need and at a good height. Also, it has a track nearby at a lower altitude (1300m), which is perfect for those key track sessions. Sleeping high and dropping down low for track sessions, is something that I find beneficial, and I found this helped a lot just before my 5000m debut in 2017.

Pre-championship altitude

A lot of athletes in the summer head to Font-Romeu to prepare for championships, and this is something I did in 2015 and 2016. From these trips, I realised that I prefer to prepare before a big competition down at sea level, and when possible, at home in Leeds.

RELATED: Laura Weightman’s independent training environment

The only downside with camps is that you can’t always simulate the environment you have at home, as you can’t take your whole team away with you. Even though I manage fine away from home, having those comforts and your usual routine is sometimes we all enjoy.

In 2017, I was in Leeds up until a few days before my first round at the World Championships and I found having my team around me kept me relaxed right up to the competition.

Preparation camps can be an intense environment, and for me being relaxed in the build-up is an important part to delivering the best on the track. That’s why camps/general preparation can vary massively from athlete to athlete.

Have fun

I am extremely lucky with some of the locations I get to visit. In January 2017 (South Africa), we took a day trip away from the camp and did a sunrise safari. I had pestered Steve to do weeks before the camp and it was an incredible experience. Later that year in Flagstaff, there was even a visit to the Grand Canyon one evening.

Over the years, I have learnt to appreciate the places that running takes me, and I am grateful for this.

Sometimes the best form of training you can do is to briefly take your mind away from the sport and just take a moment to relax and refresh.

RELATED: Can club athletes raise their game with altitude?

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The post Laura Weightman: how I train at altitude appeared first on Fast Running.

Let’s start by looking at the basic science behind altitude training. As the oxygen level at around 2500m altitude or above is significantly less than at sea level, the body adapts by producing greater amounts of the hormone erythropoietin (EPO) and thus the production of red blood cells that are vital for carrying oxygen around the body.

For a short period after returning to sea level, the body should in theory still be more efficient at doing this – and the availability of oxygen is, of course, crucial for exercise performance.

However, most elite runners training trips last at least three weeks in order to reap the most benefit – beyond the amount of time that is possible for most runners with full-time occupations. So is it worthwhile going for less time – perhaps even just for a week?

Several non-elite runners are doing so, going to places like St Moritz (Italy), Font Romeu (France), or even further afield to Ethiopia and Kenya, and often report positive results.

While studies generally conclude that three to four weeks at altitude is the optimum, your body is in fact adapting as soon as you get there before you even start training.

How long it takes before this is translated into performance changes is another matter entirely and studies are still ongoing into this. Some studies suggest altitude training may have muscular benefit too – but the jury is still out on that too.

More gains than just altitude

However, what is beyond question is that, aside from any possible improvements linked to the altitude, runners do benefit – either mentally or from training like an elite runner for a week or two. It could be a placebo effect – you’re at altitude, therefore you think you should come back quicker.

Liz Egan, a runner from Liverpool Harriers whose book Notes From Higher Grounds offers advice on training at altitude, is in no doubt that runners can benefit from short trips to lofty locations.

“With regards to [two-week trips], I have seen some people do it quite successfully at a lower altitude where they’re not so much focused on the lower altitude response, but more so you’re running on trails in nice places,” said the 84-minute half-marathoner. “From my own experience, I find it nicer than warm-weather training for two weeks where the temptation to do too much is a little bit more.

“I have definitely found a benefit particularly from pre-season type work when you’re not trying to get sessions in or worried about the speed of the sessions.

“You’re getting the benefit of essentially being a full-time athlete for a couple of weeks and get to run on really nice trails, which makes such a difference when you’re running around the roads all the time.”

Gavin Smith, whose company Run in Kenya arranges altitude training trips lasting 13 days, has also seen positive results.

“I couldn’t back it up with scientific evidence, but our experience over a number of years is that non-elite runners can absolutely benefit from short term altitude exposure both for immediate performance enhancement and long term motivation and inspiration,” said Smith.

He added: “It is partially the training camp effect, whereby you are away from work, focused on your training and surrounded by like-minded people. With more time to rest and no daily chores to worry about you can train a little harder than you might otherwise do at home.

There is also the motivational and inspirational aspect, especially here in Kenya, where you are surrounded by great runners and it’s impossible not to pick up some good habits or to go back home with refreshed enthusiasm for your own running.”

Mark Kirk, a coach who has led several trips to Potchefstroom, South Africa, which is at an altitude of 1300m, agrees. Some of his athletes have been over for just one week, while many stay for three weeks.

“It’s just the fact that you’re in another environment,” he said. “It’s just like going to any other warm-weather training with a group. It’s good – but if you’re looking to get major benefits from being at altitude, if you’re only there for a week you’re not getting any really.

“If you go to Potchefstroom it’s lower so it’s more beneficial for 800m-1500m type. With Potchefstroom being lower there’s no period of adaption so you get straight into your training.”

Cautious with your training

However, Kirk adds: With Font Romeu, if you go there and try to follow your normal plan in the first week, you’ll probably just wipe yourself out.”

Indeed, Egan sounds a similar note of caution. The temptation, if you’re going on just a short altitude trip, is to train too hard before you’ve acclimatised.

She said: “I’ve come across a lot, particularly with somewhere like Kenya, where people go for like a week or 10 days and the big problem with that is they train too hard when they’re there.”

So if you’re convinced you want to give elevation training a go, to where should you head?

Egan, whose book includes guides to 15 popular venues around the world, gives her view with regards to UK and Ireland runners looking for a cheaper option: “My favourite one is St Moritz. The simple advantage over Font Romeu is that you can step out of the door and you’re on really nice trails – you’ve got mountains, you’ve got flat trails, forest trails – whereas essentially in Font Romeu you have to drive.

“But if there’s someone who just wants to experience altitude if they’re going on their own then St Moritz or Font Romeu can be a little bit boring, where somewhere like Kenya where you’re getting that whole running culture experience and there’s other people there staying in a camp, I would recommend either Kenya or Ethiopia.”

So it’s clear – if you’re keen to reap the most from your training and are already doing all you can in your everyday training, you can gain the rewards from just a short trip to the mountains. Don’t expect wonders, but go there to enjoy the experience and sample the life of an elite athlete.

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