i'm in track and i have a meet tomorrow, so i'm just wondering if there are any mile runners living at over 6000 feet above sea level. i ask because there are a bunch of people at lower altitudes who say they run miles in like 6:15 but end up running 8 or 9 minute miles when they go to a high altitude place. personally, my mile is 7:40, and i'm one of the fastest on my middle school track team (sad, i know).
but i live in Colorado Springs, which is i think 6008 feet above sea level. what's an average mile time up here, and if you live in a high place, what's your mile time?
and how do i improve mine before tomorrow?? hah. i actually want to place this time.
Do you run with a group or partner?
Running at 6000 feet is harder than at sea level. There is less oxygen which negatively affects performances. Surprisingly, running economy improves at altitude which partially offsets the reduced oxygen. The net affect unfortunately is still negative.
Once a runner is aclimatized to 6000 ft of altitude, mile performance will be 10 to 20 seconds slower per mile than at sea level. Your 7:40 mile is probably good for 7:20 at sea level. Those sea level 6:15 milers should be able to run between 6:25 and 6:45 after spending a month in Colorado Springs adjusting to altitude.
Training is the same whether at sea level or altitude. Training speeds needs to be adjusted but that's about it. There is nothing you can do with only one day to prepare for a race besides resting and relaxing. It takes 2 to 3 weeks for the affects of a workout to show up in improved race performance.
The mile is a pretty fast race. Go out fast then relax. Generally, the rule in racing is to be at or near your final position 2/3 to 3/4 the way into the race. I don't believe in pushing the 3rd lap. The 3rd lap is hard so you need to run it relaxed so that you have something left for the final lap. Unless you are heads and shoulders above the competition, it is usually good to have something left for the final 200m.
Good luck with your race.
Websites for finding running routes?
I run a very relaxed pace, and I'm at only 5,000 feet. Sorry I can't be of more help.
Im a Girl,15. My PR is 2:34 in the 800 after running a mile. how can i get down to 2:27, w/ fresh legs?
I have no idea, i live on the coast of California: sea level.
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I dont live in a high altitude but i have been a runner for 5 years and im 15. For a person at altitudes it shouldnt affect you if you have lived there for a while. But if you go to low altitude you time will decrease by a lot. That is why olympians go to high altitudes to train so there lungs get build up and when they go to low, they can breath much easier and not get short of breath.
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The reason that Kenyans make natural long distance runners is that they live and train at over 10,000 feet. The advantage you gain from altitude is not when you run at altitude, but when you return to sea level. What happens is there is lower air pressure at altitude which means less oxygen for a given amount of air. Your body compensates by increasing the number of red blood cells to more efficently transport the little oxygen you get. When you return to sea level your high number of red blood cells stay for about a week or two which allows you to run faster because you do not get fatigued as quickly. Oxygen is moved to the muscles faster and it limits anaerobic reactions (ones w/out oxygen and that produce the bane of all runners - Lactic Acid). This is temporary, however, and so runners who train at high altitude only come down right before their races. It is hard for people to go from sea level to altitude because they have not built up an increased level of blood cells and so thir oxygen transportation is diminished.
If you live at altitude and are used to it your mile times should be about the same as those of other altitudes. I live around sea level (near Seattle) and my mile time is 4:35, but the fastest in WA this year was Nectaly Barbosa at 4:08. Improving in one day is impossible, but you just need to start working hard, go for long runs to build endurance and alternate that with intervals on a track to improve your speed. You will soon see improvement, but it takes time.
I Quit! hi iam a 17 years old runner,?
Good NEWS! Your times at sea level will probably be improved. I live in Pueblo and used to live in Ridgway (7000 feet). I went to state in cross Country (in Colorado). I could run the high 5s in middle school and the low 5s in high school. My son placed 7th in the state (CO) at 4:32 or so. You need to get down near 6. You can get better by training and listening to your coach, and if you go to sea level enjoy the run of your life :-)
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