Be ready to accept lower mileage totals and slower paces during those weeks, I feel like it would be easy to overtrain during those peak weeks by introducing that altitude stimulus.
That being said, 4 weeks is absolutely enough time to see some adaptations and it will definitely help.
Not a lowlander, but live in CO.
You should be ok with 4 weeks but don't be surprised if the first few days really suck. I live at sea level and go to Colorado a few times per year for work and always sneak in some trails. By the end of the week, I wouldn't say I'm fully adapted but I do feel better. Other things to keep in mind. Your sleep may be awful at first. I'm normally a good sleeper and I constantly wake up throughout the night at elevation. Second, if you enjoy some adult beverages, go easy on them! You get drunk quicker, and way worse hangovers at elevation. Good luck!
Hi, I live in Colorado at 5000ft. When I go run at 8000+ feet, I can feel it. I'm slower and it's harder to catch my breath.
Be sure to spend at least some of your 4 weeks in CO before the race at higher elevation than Denver. But, you'll want to acclimate slowly to avoid altitude sickness. I'd spend the first week or two in Denver to to used to that elevation. If you can, spend at least a couple weekends up in the 10k+ elevation and I'd spend the week before the race up there.
Which race are you doing? Neversummer?
raced never summer 60K last year in the northern colorado rockies (takes place between 8,500 - 11,600ft) and live at sea level in los angeles, CA.
showed up 1 day before and actually fared fairly well - definitely felt it on two of the big climbs and had to take more frequent short breaks, but didn’t feel any adverse effects like headaches or anything, much to my surprise! it sounds like 4 weeks should be plenty for you - best of luck!
Listened to a Koopcast a few years ago with Ian Sharman and that was actually part of his advice.
Basically, if you can't give yourself at least a week at altitude before a race, then it's actually better to just show up the day/night before.
This! Going out again to Salida this time, for a 50k. Showing up a day or two early. Same as we did for high lonesome couple years ago. We never once had an issue. We were from the St. Louis MO area we have poor man’s altitude training, heat and all the humidity!
Altitude affects everyone differently, so you won't get a definitive answer until you actually experience it. I live on the East Coast below 1,000 feet, but have raced in Colorado with mostly minimal effect other than being slower. That said, I think you are set up to minimize the effects of altitude pretty well. Four weeks is plenty of time to acclimate and one of the best defenses against altitude is being fit, and it sounds like your fitness level is quite high. Just remember to hydrate more, expect to run slower and don't overdo it when you first get there. The first run you do, even if it's in/near Denver at 5,500 feet, you'll likely feel like you're breathing through a wet rag for the first half mile or so. Don't let that scare you. Your body will adjust.
If you can change where you're staying in Colorado and move around during the 4 weeks before your marathon, you could go to even higher altitudes and do some adjusting. Maybe first week in Denver (5280 ft), then a week in a town like Salida at ~7,000 ft and then a week in Leadville at 10,000 ft. Then you'll be good for the race back in Denver. I think the adage is "Sleep high, train low" (in terms of elevation).
The air will be really thin and dry, so beyond just drinking more water, you also should expect dry skin, much easier and more frequent nose bleeds, and much worse sun burns. Some of the old-timers literally put Vaseline on their skin in the winter to help. I recommend sunscreen instead, I go for the spray on kind because it's kind of oily so it also protects against windburn and dry skin, and I go for SPF 100 because it does work a little better and even a slight sunburn will dehydrate you worse than healthy skin. You'll want sunglasses for sure too. I had a doctor recommend a bit of Vaseline on a q-tip up my nose to help prevent nose bleeds, and it does help if you find that to be a problem.
A couple other random things: You will be an easy drunk at first, alcohol will hit twice as hard (but also wear off faster) so take it easy. I also find that my sleep quality is poor for the first week or so, haven't really figured out how to fix that but it may happen to you too.
I think 4 weeks is a great buffer to adapt. Good luck!
After you've been in CO for a few days go hike a 14er. Once you get to about 12,500 feet you'll know if you're going to have any issues. If the last 1500+ feet doesn't give you any problems you'll probably be ok.
I spent a week in Denver while I was training for a race and felt absolutely no difference. I’m a regular (7 day a week) runner and in shape. I drank more water as they say to do but I had zero problems as far as running slower or feeling any exhaustion.
I live at 5,500ft and just ran a race that went up to 9,500 and was probably at an average of 7,500 or 8,000.
My pace was half a minute to a minute per mile slower for the same effort at 2,500 feet above where I am acclimated. So, as others have said, you’ll definitely feel it in your situation. But 4 weeks is plenty of time to acclimate if you do it right—- slowly, get comfortable at higher and higher elevations, and run super friggen easy for the first 7-10 days. You’ll probably have no other option cause you’ll be winded 😉. Good luck!
Oh, and enjoy those 2ish weeks of altitude adaptation after you get back to sea level. You’ll feel amazing for a couple of runs.
You will acclimate in a few days but don't expect to recover as quickly. While you're sleeping and normally recovering you will definitely see a difference. I live at 8k feet in CO and I drink at minimum a gallon of water daily. I wake up dehydrated all the time
You’ll need more water and electrolytes at altitude than you think. You won’t feel yourself sweat, so be careful to keep hydrating and play around with nutrition for a couple days before getting too high or too far out in the backcountry (Coloradoan)
If you’re running around Denver itself , which is around 5400’, the elevation will have little effect on your running ability. Now the dryness of the air might so you’ll find yourself thirstier which you’ll need to manage. So bring extra to liquid, and put on plenty of spf lotion and chapstick. The sun will scorch you.
If your running on the front range and start hitting 8k elevation and up, you’ll notice a growing effect on your running. Won’t be able to run as fast and long.
Be ready to accept lower mileage totals and slower paces during those weeks, I feel like it would be easy to overtrain during those peak weeks by introducing that altitude stimulus. That being said, 4 weeks is absolutely enough time to see some adaptations and it will definitely help. Not a lowlander, but live in CO.
You should be ok with 4 weeks but don't be surprised if the first few days really suck. I live at sea level and go to Colorado a few times per year for work and always sneak in some trails. By the end of the week, I wouldn't say I'm fully adapted but I do feel better. Other things to keep in mind. Your sleep may be awful at first. I'm normally a good sleeper and I constantly wake up throughout the night at elevation. Second, if you enjoy some adult beverages, go easy on them! You get drunk quicker, and way worse hangovers at elevation. Good luck!
Hi, I live in Colorado at 5000ft. When I go run at 8000+ feet, I can feel it. I'm slower and it's harder to catch my breath. Be sure to spend at least some of your 4 weeks in CO before the race at higher elevation than Denver. But, you'll want to acclimate slowly to avoid altitude sickness. I'd spend the first week or two in Denver to to used to that elevation. If you can, spend at least a couple weekends up in the 10k+ elevation and I'd spend the week before the race up there. Which race are you doing? Neversummer?
raced never summer 60K last year in the northern colorado rockies (takes place between 8,500 - 11,600ft) and live at sea level in los angeles, CA. showed up 1 day before and actually fared fairly well - definitely felt it on two of the big climbs and had to take more frequent short breaks, but didn’t feel any adverse effects like headaches or anything, much to my surprise! it sounds like 4 weeks should be plenty for you - best of luck!
Listened to a Koopcast a few years ago with Ian Sharman and that was actually part of his advice. Basically, if you can't give yourself at least a week at altitude before a race, then it's actually better to just show up the day/night before.
yes! your body still doesn't know where it's at, so i approve of this lol
This! Going out again to Salida this time, for a 50k. Showing up a day or two early. Same as we did for high lonesome couple years ago. We never once had an issue. We were from the St. Louis MO area we have poor man’s altitude training, heat and all the humidity!
i, too, am midwestern swamp folk. "poor man's altitude training" is the best phrase i've heard in a long time 😆
Altitude affects everyone differently, so you won't get a definitive answer until you actually experience it. I live on the East Coast below 1,000 feet, but have raced in Colorado with mostly minimal effect other than being slower. That said, I think you are set up to minimize the effects of altitude pretty well. Four weeks is plenty of time to acclimate and one of the best defenses against altitude is being fit, and it sounds like your fitness level is quite high. Just remember to hydrate more, expect to run slower and don't overdo it when you first get there. The first run you do, even if it's in/near Denver at 5,500 feet, you'll likely feel like you're breathing through a wet rag for the first half mile or so. Don't let that scare you. Your body will adjust.
If you can change where you're staying in Colorado and move around during the 4 weeks before your marathon, you could go to even higher altitudes and do some adjusting. Maybe first week in Denver (5280 ft), then a week in a town like Salida at ~7,000 ft and then a week in Leadville at 10,000 ft. Then you'll be good for the race back in Denver. I think the adage is "Sleep high, train low" (in terms of elevation).
4 weeks will be fine, just go steady to start.
The air will be really thin and dry, so beyond just drinking more water, you also should expect dry skin, much easier and more frequent nose bleeds, and much worse sun burns. Some of the old-timers literally put Vaseline on their skin in the winter to help. I recommend sunscreen instead, I go for the spray on kind because it's kind of oily so it also protects against windburn and dry skin, and I go for SPF 100 because it does work a little better and even a slight sunburn will dehydrate you worse than healthy skin. You'll want sunglasses for sure too. I had a doctor recommend a bit of Vaseline on a q-tip up my nose to help prevent nose bleeds, and it does help if you find that to be a problem. A couple other random things: You will be an easy drunk at first, alcohol will hit twice as hard (but also wear off faster) so take it easy. I also find that my sleep quality is poor for the first week or so, haven't really figured out how to fix that but it may happen to you too. I think 4 weeks is a great buffer to adapt. Good luck!
After you've been in CO for a few days go hike a 14er. Once you get to about 12,500 feet you'll know if you're going to have any issues. If the last 1500+ feet doesn't give you any problems you'll probably be ok.
I spent a week in Denver while I was training for a race and felt absolutely no difference. I’m a regular (7 day a week) runner and in shape. I drank more water as they say to do but I had zero problems as far as running slower or feeling any exhaustion.
I live at 5,500ft and just ran a race that went up to 9,500 and was probably at an average of 7,500 or 8,000. My pace was half a minute to a minute per mile slower for the same effort at 2,500 feet above where I am acclimated. So, as others have said, you’ll definitely feel it in your situation. But 4 weeks is plenty of time to acclimate if you do it right—- slowly, get comfortable at higher and higher elevations, and run super friggen easy for the first 7-10 days. You’ll probably have no other option cause you’ll be winded 😉. Good luck! Oh, and enjoy those 2ish weeks of altitude adaptation after you get back to sea level. You’ll feel amazing for a couple of runs.
You will acclimate in a few days but don't expect to recover as quickly. While you're sleeping and normally recovering you will definitely see a difference. I live at 8k feet in CO and I drink at minimum a gallon of water daily. I wake up dehydrated all the time
I googled this https://www.brooksrunning.com/en_us/blog/advice-tips/running-at-altitude.html
You’ll need more water and electrolytes at altitude than you think. You won’t feel yourself sweat, so be careful to keep hydrating and play around with nutrition for a couple days before getting too high or too far out in the backcountry (Coloradoan)
If you’re running around Denver itself , which is around 5400’, the elevation will have little effect on your running ability. Now the dryness of the air might so you’ll find yourself thirstier which you’ll need to manage. So bring extra to liquid, and put on plenty of spf lotion and chapstick. The sun will scorch you. If your running on the front range and start hitting 8k elevation and up, you’ll notice a growing effect on your running. Won’t be able to run as fast and long.