I don't think any image has ever captured my post-run exhaustion as accurately as the one above.
This was taken at the end of intense yet fulfilling two days of altitude training with the Reto Running Club in Sugadaira, a renowned "mecca" for runners in the Nagano highlands. This high-altitude region, with its mix of road-running and hilly cross-country courses, draws elite runners from across Japan. Spending a couple of days there was both eye-opening and lung-busting, providing a unique environment to push our limits.
Training session details
Date: Saturday, June 8th
Place: Mine-no-Hara Plateau Cross-Country Course (Altitude: 1500m)
Session: 2km & 1km x2 (@4:00-4:10 pace)
5 x 200-meter hill sprints
1 x 1km all-out (@3:39)
Date: Sunday, June 9th
Place: Sugadaira Plateau Road Running Course (Altitude: 1240m)
Session: 25km long run (@4:47)
Reflections on first-time cross-country training at altitude
I hadn't run a cross-country session in about 30 years (!), so I was relieved to find that the course in Nagano was nothing like the hellish mud baths we used to tackle at Little Heath School.
However, the challenge became apparent right from the warm-up. A light jog at a 6:00 per km pace felt much harder than usual. My lungs felt tight, my legs heavy, and my heart rate climbed faster than I would have liked.
As we lined up to start the interval session, the biggest challenge was keeping my mind calm. Yes, it was going to be hard — that's why we were there. But I didn't need my mind adding anxiety to the mix and pushing my heart rate even higher.
As with any run, the first couple of kilometers were tough before my body stopped complaining and decided to go along for the ride. Running in a group of about 4-6, we pushed each other onward.
One distinct memory is approaching the bottom of a steep incline, feeling like I was on a roller coaster, clicking up to the highest point. That same sense of dread hit me, but I chose to tackle it head-on, pumping the arms and driving the legs up the hill with determination. I was pleased that my body responded, allowing me to finish the interval session strong.
The rest of the session took care of itself. The hill sprints were grueling — after all, they’re hill sprints! —but the Ekiden relay race at the end was a fun way to wrap up, and I was pleased with my time of 3:49 for the 1km loop.
Stronger together on an altitude long run
The next morning, we embarked on another challenge: a 20km-30km run on the roads. This experience was incredibly challenging but equally rewarding. Running in a small group, we supported each other through every step of the journey.
The first 10km was relatively manageable, especially with the company of my teammates, keeping a solid pace on the undulating course. However, as the kilometers ticked by, the pain began to build, and my mind started working against me, trying to convince me that the task was impossible. I pushed past the 21km mark — the furthest I’ve ever run — and continued for a few more kilometers before calling it at the end of the fourth loop at 25 kilometers.
That run was not something I could have accomplished alone, and I’m immensely grateful for the camaraderie and encouragement from the team. As a bonus, my VO2 max saw a boost!
Running at such high altitudes, tackling uphill sprints, and enduring long distances would have been nearly impossible without the team’s collective spirit and mutual support. This experience has given me the confidence I need as I prepare for my first-ever full marathon challenge at the Kobe Marathon in November.
This adventure also reaffirmed that running is fundamentally a personal battle. Alongside me, I saw incredibly fast Kenyan runners training with their corporate teams and determined cross-country runners tirelessly circling the course. Each of us has our own strengths and challenges, but we all share a deep love for running and the sense of fulfillment it brings.
Challenging yourself is vital, and I’m very thankful to the Reto Running Club for giving me this opportunity. It’s through these experiences that we grow stronger, both physically and mentally.
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