It's a long way from last year's 7:08 pace and 44 vDot, but quit running completely in July due to a nagging injury (plantar fasciitis) that is finally at about 95%. Have only been doing some easy (12min/mi) running over the last month, so I was a little tentative about how hard to push for fear of re-injury. Based on my splits I obviously erred on the cautious side!
But hey, it's a starting point and just happy to be running injury free again!
Looking forward to following everyone's progress through the forum and generating lots of good mojo off of the excitement!
This mornings test went as planned (after taking the last 7 weeks off from running, prior test in late August was a vDot of 49). Overall, not too disappointed...I know by the next test, I'll be back in form.
We escaped NJ to stay with some friends in Ohio and I made it over to the local track to bang out the 5k. The warm-up was a bit longer and tougher than expected due to a major hill on the way to the track, but I let myself recover from the climb before starting the test.
Time: 19:06
vDot = 53
Mile 1 = 5:49
Mile 2 = 6:10
Mile 3 = 6:25
3.0-3.1 = 6:29 pace
I obviously started out way too fast (at one point in the second lap I spotted 5:22 pace) and held on for dear life thru mile 3.1. Pretty satisfied with the results of my solo effort, as I ran an 18:41 earlier this year in a race and haven't focused on speed in the meantime -- don't think that will be an issue for the next 14 weeks!
I was so pumped to do this test after seeing everyone else's results. Way to go, all!
All right wasn't going to share but Roy goaded me out nasty lonely wet, cold 5:30a 5K 23:38 HR Avg 154 not like back when I was a young pup. But my first 5k test and post hip resurfacing 2010 and a young 58 I'll take it as a foundation to build on Thinkiing the preseason EN work I got in has already helped a bit. Good to join all you goblins
Gonna have to bail on this test today, head cold can't breathe. It wasn't gonna be pretty anyways, but I would like it to be the best I can do. Hopefully Friday.
If VDot is based on the 5K time only , where does heart rate come into play?
You can have fun watching your HR/pace come down during the course of the OS, demonstrating improved fitness. Then, when it comes time to race ,there may be a use for HR. Check back then to avoid info overload.
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
@Ryan - I have never seen a MHR of 201! Didn't know that was possible! Awesome! I need to brag that I know someone (at least in cyberland) that can do that!
I am posting for Rich Miani, of Hoboken, NJ. If you've seen the news, Hoboken go hit hard by Sandy and Rich is still without power. I emailed this week's workouts to him and he got at them with his phone. He passed his run test results on to me today for posting - 22:20 for a Vdot of 44. Nice job hanging tough Rich under difficult circumstances! Pace was slowed slightly due to dodging piles of driftwood along River Road.
Had to run on a 600m OAB course b/c Sandy closed my normal course. One direction was uphill into headwind and the other was the reverse. Trainingpeaks says I would have run 20:02 on a flat course (not sure whether to believe that), and I think I lost 3-4 seconds at each turnaround b/c I had to stop, turn around and re-accelerate.
pace
Mile 1 6:13
Mile 2 6:40
Mile 3 6:30
I slowed down a bit more than I wanted to, but not that bad given that the terrain prevented me from using pace to measure effort.
So the time says a vdot of 49, but the TP adjusted number puts me at 50. I'm leaning toward using 50 since I hit 52 last season and did a 4x1mile workout on 6:05s three weeks ago (that almost killed me, but I made them), whereas the suggested intervals for a 49 vdot would be 6:23s. I don't want to get injured, but also don't want to sandbag the front end of my OS because I tested in bad conditions... can any of the WSMs tell me if this is a horrible idea?
Big big ups to Rich Miani for not only getting it done under very trying conditions, but making sure the results and mojo got added to the mix. Bonus points!
Not a good start to the OS... another stressful week after a series of stressful months and caught a bug so missed both tests as a result. Somehow I'm not too worried about it because I always knew I'd have to retest during week 2 anyway as I get my bikes back and train with power instead of HR on a gym bike.
Hopefully I'll feel better tomorrow and will be able to do the planned workout. Though the main focus is to be able to relax, get into the right mindset and start getting focused in about two weeks from now. Don't wanne be digging a hole for myself right now. Then again, a disappointing start nevertheless.
Great running weather and made use of Duke University's outstanding track. Was dreading this since my running has been very limited lately. But, I was pleasantly surprised. Time-25:41 Vdot-37 Weight 180 LTHR-161
Plenty of upward opportunity to get back to my best Vdot of 44
Glad the YMCA has an indoor track to keep me off the "dreadmill".
Time: 27:34
Mile 1: 8.47
Mile 2: 9:17
Mile 3: 9:01
Avg HR: 177
Max HR: 181
vDot: 34
Just a little over two years ago before my pregnancy with my 2nd child I was sub 21-23 (depending on the course). I am hoping this OS can set me back up with those low 20's numbers. Lots of room for improvement! So that part should be hard (improving that is ). And note to self and all you pumpkin seed eaters and bakers; not the best idea to eat them an hour before the run. Ugh!
5K done at the local HS track tonight in a light drizzle, no lights.
Started a little too hot and suffered the last mile trying to hold on. Garmin reports 3.17 miles but knowing it would be off I hit my mile splits @ 1600 meters.
5K = 22.14 resulting in a VDot of 44
LTHR @ 181 (2 pts above my typical threshold over the past 5 years) MaxHR @ 190 RPM @ 89
1600 @ 6:54 1600 @ 7:14 1600 @ 7:15 200 @ 0:52
I had expectations of being able to run 20 to 30 seconds faster overall but clearly I not prepared for that. Looking at recent results show I am in the ball park and that the solo test was nearly identical to race events.
Actually quite pleased with the results given that I was 20 seconds faster than my last test, and that the end of my season this year was very bike focused and minimized running. But on the flip side I don't know how that happened!
Would like to squeeze my way under a sub 7min/mi average again.
Failed the run test, wind was so strong it was blowing me back, thought I was running all out but my pace does not reflect that at all, it looks like I was out for an easy jog.
I am going to use my last 5K of two weeks ago until we retest. 5K 26:12 VDot 36
You guys who can do a 5k test on a treadmill, MUCH respect!
My result, outside, 20:58, ran it by myself. Pretty sure I started out too hard.
vdot 47
70kg
not what I was hoping for but probably fairly realistic and something to build on! Would like to get down under 20 for sure. Race weight for me is around 67 kg.
Comments
5K outside 26:29 for a 8:33 pace
LTHR = 160 w/ max of 171
vDot = 36
Splits = 8:49, 8:34, 8:24
It's a long way from last year's 7:08 pace and 44 vDot, but quit running completely in July due to a nagging injury (plantar fasciitis) that is finally at about 95%. Have only been doing some easy (12min/mi) running over the last month, so I was a little tentative about how hard to push for fear of re-injury. Based on my splits I obviously erred on the cautious side!
But hey, it's a starting point and just happy to be running injury free again!
Looking forward to following everyone's progress through the forum and generating lots of good mojo off of the excitement!
5K - 22:19
vDot - 44
LTHR - 170
Weight - 175
We escaped NJ to stay with some friends in Ohio and I made it over to the local track to bang out the 5k. The warm-up was a bit longer and tougher than expected due to a major hill on the way to the track, but I let myself recover from the climb before starting the test.
Time: 19:06
vDot = 53
Mile 1 = 5:49
Mile 2 = 6:10
Mile 3 = 6:25
3.0-3.1 = 6:29 pace
I obviously started out way too fast (at one point in the second lap I spotted 5:22 pace) and held on for dear life thru mile 3.1. Pretty satisfied with the results of my solo effort, as I ran an 18:41 earlier this year in a race and haven't focused on speed in the meantime -- don't think that will be an issue for the next 14 weeks!
I was so pumped to do this test after seeing everyone else's results. Way to go, all!
not like back when I was a young pup.
But my first 5k test and post hip resurfacing 2010 and a young 58 I'll take it as a foundation to build on
Thinkiing the preseason EN work I got in has already helped a bit. Good to join all you goblins
Gonna have to bail on this test today, head cold can't breathe. It wasn't gonna be pretty anyways, but I would like it to be the best I can do. Hopefully Friday.
Outside..in the Seattle foothill rain...
Time: 27:43
vDot = 34
Mile 1 = 8:50
Mile 2 = 9:10 (little elevation gain/loss)
Mile 3 = 8:50
3.0-3.1 = 8:33 pace
Looking forward to bumping that pace up but happy with it for today.
You can have fun watching your HR/pace come down during the course of the OS, demonstrating improved fitness. Then, when it comes time to race ,there may be a use for HR. Check back then to avoid info overload.
Using run test from September 9, 2012 due to leg injury. Won't run until this weekend.
Sept 9th Test results (30 minute TT on track):
2013 EN OS goal: Vdot = 56
@Ryan - I have never seen a MHR of 201! Didn't know that was possible! Awesome! I need to brag that I know someone (at least in cyberland) that can do that!
Nice job everyone.
I am posting for Rich Miani, of Hoboken, NJ. If you've seen the news, Hoboken go hit hard by Sandy and Rich is still without power. I emailed this week's workouts to him and he got at them with his phone. He passed his run test results on to me today for posting - 22:20 for a Vdot of 44. Nice job hanging tough Rich under difficult circumstances! Pace was slowed slightly due to dodging piles of driftwood along River Road.
5k time 20:13, Avg HR = 174, Max HR = 179.
Had to run on a 600m OAB course b/c Sandy closed my normal course. One direction was uphill into headwind and the other was the reverse. Trainingpeaks says I would have run 20:02 on a flat course (not sure whether to believe that), and I think I lost 3-4 seconds at each turnaround b/c I had to stop, turn around and re-accelerate.
pace
Mile 1 6:13
Mile 2 6:40
Mile 3 6:30
I slowed down a bit more than I wanted to, but not that bad given that the terrain prevented me from using pace to measure effort.
So the time says a vdot of 49, but the TP adjusted number puts me at 50. I'm leaning toward using 50 since I hit 52 last season and did a 4x1mile workout on 6:05s three weeks ago (that almost killed me, but I made them), whereas the suggested intervals for a 49 vdot would be 6:23s. I don't want to get injured, but also don't want to sandbag the front end of my OS because I tested in bad conditions... can any of the WSMs tell me if this is a horrible idea?
Not a good start to the OS... another stressful week after a series of stressful months and caught a bug so missed both tests as a result. Somehow I'm not too worried about it because I always knew I'd have to retest during week 2 anyway as I get my bikes back and train with power instead of HR on a gym bike.
Hopefully I'll feel better tomorrow and will be able to do the planned workout. Though the main focus is to be able to relax, get into the right mindset and start getting focused in about two weeks from now. Don't wanne be digging a hole for myself right now. Then again, a disappointing start nevertheless.
A gorgeous evening track run with John. Ran around high school football practice. Windy!-- enjoyed running with the wind much more!
Pleased with 25:05, LTHR 176, VDOT 38.
Time-25:41
Vdot-37
Weight 180
LTHR-161
Plenty of upward opportunity to get back to my best Vdot of 44
Glad the YMCA has an indoor track to keep me off the "dreadmill".
Time: 27:34
Mile 1: 8.47
Mile 2: 9:17
Mile 3: 9:01
Avg HR: 177
Max HR: 181
vDot: 34
Just a little over two years ago before my pregnancy with my 2nd child I was sub 21-23 (depending on the course). I am hoping this OS can set me back up with those low 20's numbers. Lots of room for improvement! So that part should be hard (improving that is
). And note to self and all you pumpkin seed eaters and bakers; not the best idea to eat them an hour before the run. Ugh!
Cory
Didn't get on the treadmill until 7:30pm but I got it done.
Time: 31:53
vDot: 29
HR: 168
Weight: 180
I like having this baseline data. It reinforces that I have a lot of room for improvement.
Started a little too hot and suffered the last mile trying to hold on. Garmin reports 3.17 miles but knowing it would be off I hit my mile splits @ 1600 meters.
5K = 22.14 resulting in a VDot of 44
LTHR @ 181 (2 pts above my typical threshold over the past 5 years)
MaxHR @ 190
RPM @ 89
1600 @ 6:54
1600 @ 7:14
1600 @ 7:15
200 @ 0:52
I had expectations of being able to run 20 to 30 seconds faster overall but clearly I not prepared for that. Looking at recent results show I am in the ball park and that the solo test was nearly identical to race events.
9/16 5K race @ 21:58 > Vdot = 44.62
9/23 HM race @ 1:42:28 > Vdot = 43.83
10/14 Marathon @ 3:37:04 > Vdot = 42.78
time: 21:48
mile 1: 7:25
mile 2: 7:11
mile 3: 7:09
avg HR 177
vDot: 43
Actually quite pleased with the results given that I was 20 seconds faster than my last test, and that the end of my season this year was very bike focused and minimized running. But on the flip side I don't know how that happened!
Would like to squeeze my way under a sub 7min/mi average again.
22:24 min - 7:13 min/mi
vDot - 44 (it rounded up!)
Avg HR - 190bpm, max 195bpm
1st mile - 6:51
mile 1-2 - 7:19
mile 2-3.1 - 7:28
Run = Done
24:20--7:51 Pace
VDOT--39.4
The good news is it can only get better from here. I forgot how much more the offseason training hurts.
I am going to use my last 5K of two weeks ago until we retest.
5K 26:12
VDot 36
5K 39:51
VDot 21.8
My average heart rate for all of that - 173. I was seriously ready to fall over at the end of it.
You guys who can do a 5k test on a treadmill, MUCH respect!
My result, outside, 20:58, ran it by myself. Pretty sure I started out too hard.
vdot 47
70kg
not what I was hoping for but probably fairly realistic and something to build on! Would like to get down under 20 for sure. Race weight for me is around 67 kg.
Back to it!
First 5k of the OS: 28:40
VDOT of 32
Nowhere to go but up!
Treadmill test
I use a foot pod and HR monitor with a Suunto watch to properly capture data.
VDOT: 51.9
5 k: 19'18
Splits: 6'18.3 / 6'22.4 / 6'02.4 / '34.9
Avg HR: 175
Max HR: 189
Avg cadence: 88.6
I would like to get under 18 and give some of the young guys a scare.