NovOS Week 1 VDOT Test and Run Workouts
Alright gang, here's the week 1 run workout thread. Let's hear about that VDOT test and the first few OS runs. Good luck everyone!
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Alright gang, here's the week 1 run workout thread. Let's hear about that VDOT test and the first few OS runs. Good luck everyone!
Comments
Well seeing as I had to switch things up I get to post here first. I just got my data downloaded:
30:00 5K.
30.8 vdot.
I like that the calculator rounds up. Lots of work to do here, especially in the speed department. I have not been doing any TP/z4 running and it showed as I tried to ramp up the speed in the last 5 minutes of the test.
Gordon
I'm at 42.97 (7:19/mi), which is better than when I started the '10 and '11 OSs. Now time to kick back and relax and hope the bike is back tomorrow for Wednesday's test!
Hi All - been in Asia for last 10 days so no bike so did run test first today while still overseas. Pretty much exactly where i thought I'd be at 23:30, with 7:34/ mile splits, 166 avg heart rate, 41 VDOT...whatever that means. Really want to focus on body comp to get faster, and also lookin forward to the structured workouts
Anson - WAY TO GO!!!!
Anyhooo, my 5km came in at 24:20/VDOT = 39.5. Progress to come!!
Nice to see the run test VDots rolling in.
@John L - It is was it is. Heck I'm 40 and 230lbs so I'm in a worse position. Don't focus on the number or even others scores. Focus on the OS workouts and body comp, which has been my down fall for the last several years. The latter will definitely get you faster run times 2-3 seconds/lbs is the conventional wisdom. It's also much easier on the joints. The program will also make you faster but that is an unknown variable right now.
@Anson - Get caoch P to make a prediction in the 'Heads we win..." thread.
@Kori - If you think pushing it will cause injury better to stick with the test results.
Keep em coming, I get to circle back and do the bike test tomorrow.
Gordon
vdot: 47
HR avg, max: 169, 181 (didn't know it went that high)
almost felt like passing out and falling off treadmill. much harder than running outside, so boring.
5k=22:41
vDOT 42.9
Avg HR 177
Having worked on run speed for the past few months, this is already a big improvement for me but am excited to see this climb further. Now I need some bike speed... Excited to do the OS work.
Alright, I had a malfunction with my watch and need guidance. Another newbie making mistakes!
Went out for my run. Had a great warm-up, reset my Garmin for the 5K and took off.Once I started I did not look at my watch until a certain checkpoint on the course that I knew would bring me close to the last .5 mile of the run. When I reached that point in my run I looked at my watch and it read .38 miles. It had stopped recording for some reason during my run. I turned it back on and ran until I hit 1 mile. So my one mile readout is the first .38 of my run and the last .6 of my run. Am I able to use this to figure out my 5K pace or do I have to do it again? I will be honest in that my fitness is not at a point where I can turn around and run this the way I did this morning. If I do have to run it again, when should I do so?
Any advice would be welcome. Thanks
5k - 21:46
Vdot - 45
Avg HR - 180
That is pretty fast for me, I look forward to killing it later. Happy Holloween everyone!
Do you estimate you were able to keep the same pace during the entire 5k as during the 1 mile you did have the garmin on? Afterall, you have an average of the pace from the beginning portion and from the end - perhaps that is enough to extrapolate a time for the entire distance
Do you have a recent 5k race time to go with?
Another idea might be to bail on one of the workouts later on in the week and redo the test - it's just one workout that would be sacrificed, and one could make the argument that today's test would make up for that workout anyway
I'm thinking that since it's all a swag anyway (lets be realistic - very hard to get a true effort from a solo test vs the results you'd get from a real race) - as long as you get a decently close estimate, it will probably be enough.
Although I'll defer to someone else who has gone through an OS and may have run across someone else who was in a similar situation.
Great work Greg, time for you and I to get at it.
My numbers are in and given I have been focused on re-building my running from scratch; ran a very consistent 5K with almost precisely paced (and yes slow) miles; and my time was slightly faster than the beginning of last OS ... ... I'll take it. The numbers are what they are:
5K time = 33:14
vDOT = 27.2
LTHR = 166
Weight = 278 (up from 274 at IM CDA)
I did not have any structural pain, hamstring issues, back issues, or severe soreness on completion.
Re-building and body comp improvements are the name of my game this OS.
Just did my very first 5k run test on the treadmill (2%):
Time: 20:20
Weight: 182 lbs
vDot: 48.9
Avg HR = 147 (Max HR = 158)
Faded a little bit in the last .5 mile. I was surprised my Avg HR was not higher. It seemed like my limiter to go faster was my ability to turn over my legs quick enough to keep up with the treadmill. I suspect this will get better over time as i focus on cadence and LFS.
Chad
5K - 22:11 [1 mile split: 6:50, 2nd mile split 7:28, 3rd mile split 7:14]
vDOT - 44
LTHR - 121 (probably erroneous - Garmin did not record HR the first 1mile.
Wt - 166 lbs
46 degrees on the Dismal Swamp Canal run out and back.
Finished my run test this morning in the rain.
Mile1- 6:51
mile 2- 6:53
mile 3- 7:14
AVHR- 169
MaxHR- 180
Vdot- 45
Time: 22:20
VDot: 44
Weight: 183
Paced it well, last mile split about 10 seconds quicker than first two.Was weighing about 176 over summer, so goals would be to get back to that weight (or even a little less!) by end of OS, and shave about 1.5 minutes off (20:50 for a VDot of 47.5)
Time 24:00 / VDot: 40
Excellent work everyone! Good to see the results and personal assements coming in. This is exactly the mojo we need in the NovOS!
For me, great day to run (Overcast, very little wind, temps ~45-ish). Track 5k. Poorly paced (looked down at the 1st half mile mark and wanted to kick myself), ended up giving up some time on the last mile. Knowing this Thread was waiting for my results kept me running hard the last half mile. But overall, happy with the end result and looking forward to some hard work.
Time: 18:41
Mile 1: 5:49
Mile 2: 6:03
Mile 3: 6:14
0.1 @ 6:14 pace
VDOT 54
Weight: 193
Keep running everyone!
Edit: Link- http://app.strava.com/activities/26592947
@ Aaron...if you had pretty much the same pace for both segments, I say use that for your test. Meaning, multiply the avg pace per mile of those two segments times 3.1, and call it your five km time. It's hard to imagine you might be off by more than 1-2% of what you *actually* ran, and that's within the range of effort called for in the OS running interval workouts.
I rarely do a running test in the OS unless I happen to have a handy 5K I can race. I don't do well reaching my max running by my self. So yesterday, I just started out with 4 x 0.5 miles @ 6:55>>6:45 pace. My HR was up a little, but I held on just fine with all intevals within 5 sec of each other, no fade in the last one... The best test of whether I picked the right pace.
5k time=23:40
Mile 1 = 7:22 pace
Mile 2 = 7:42 pace
Mile 3 = 7:43 pace
.12 = 7:22 pace
vdot= 41
Avg HR was 183
Weight = 121.5
Wowser...that 5K test is a special type of pain
. The sustained 15-20mph winds left from Sandy coming off Lake Michigan did not do any favors for the pace but I was not going to put it off for some wind. Did a 3x1 mile loop of my hood.
Time: 19:43
Mile1: 6:13
Mile2: 6:28
Mile 3: 6:25
VDOT: 50.6
AHR: 184
MHR: 201
I haven't tested or raced in a while so I really had no idea what to expect. Tested on a treadmill. The goal was to see if I could hold 8.5 mph. Shortened warmup to 10'. During the warmup, I did the four pickups @ 8.2 - 8.5 mph. At this point I was feeling confident of holding 8.5 mph.
Cleared the workout and started new. Started at 8.5 mph. At 5' I was thinking about what speed I was going to adjust UP to after 1.55 miles. I figured I would increase the speed to 8.7 mph. At 10' I began re-evaluating that thought. By 14', I was decided to push the last quarter mile, if I could. At 15' I started counting my steps. At 20' I changed NOTHING. I'm not sure if I could've gone faster. This is good for now. That hurt.
5K in 21:55
vDot = 45
Weight = 230 lbs
Alltime PB is 19:45 @ 205 lbs (vDot = 50). Those are two of my OS goals. Weight around 200 lbs and vDot >= 50.
Based on the mishap of my watch this morning: http://coffeeforthebrain.blogspot.c...ng-me.html I have figured out my VDOT based on the best situation.
I based my 5K time on the 7:03 mile pace that was recorded. I know I was probably around 7:15 the first mile, but I know I cranked the pace to around 7:00 the second mile and the last mile I was between 6:30 - 6:45.
I calculated my 5K time as 21:30.
VDOT is 47.46
AVG HR: 159(but I think this would have been higher around mid 160's)
217 lbs and goals of getting back to race weight of 200-203lbs.
In April I ran a 5k and ran 19:14 so I have lost ground due to long break since August and not pushing hard. Hoping the OS puts me ahead of a faster 5K of perhaps sub 19. Time will tell.
In the meantime, I hope this data works out for after my watch not working for most of the run.