BOOM. Did the 5k TT on my treadmill at 1%. After much fretting about what to do, I decided to stop stressing and just go for it since chances are I would have to do the January test on the treadmill anyway. and if I waited for weather to clear and did the TT on Friday that would mean (1) 2 more days of stressing and (2) there is probably no way I could match October's TT when I ran in shorts and a T-shirt since I am now in full on winter running gear and its cold and dark. I probably should have done both an inside and outside 5kTT back at the start of the OS. Something to keep in mind for next year! Jealous of all you EN'ers who have consistent weather year round!
Anyway I started off conservatively and built up steadily and put in what I felt was a solid result. Could have gone a little harder at the beginning probably, but not much left at the end. Slower than outside for sure as measured on the treadmill, but a good benchmark under controlled conditions that I can compare myself to in the future. Felt like it redeemed an otherwise disappointing test week so far!
Glad I read everyone's posts today! Looks like I am not the only one having probems scheduling the run test! Had a minor surgery Monday (Coblation) and if you've had it, you truly understand not feeling 100% two days later!
Tomorrow is 18-20mph winds and the next day is high 20's. With variables like that - my run test may not make a lot of sense. So, like Satish said, missing two days is missing a training opportunity, so I'll do the regular bike workout tomorrow and then test Saturday and follow-up with the bike workout as a brick workout.
Nice results from everyone! I'm getting some good motivation from these posts! Keep up the hard work!
Felt pretty good through 2km, then started the internal debate about making it only a 3km test, or just a 15 minute test, or maybe just a really short workout, but held on despite wanting to quit/cry.
The improvement says more about my fitness seven weeks ago than it does about my fitness now!
Felt pretty good through 2km, then started the internal debate about making it only a 3km test, or just a 15 minute test, or maybe just a really short workout, but held on despite wanting to quit/cry.
The improvement says more about my fitness seven weeks ago than it does about my fitness now!
I think it says an awful lot about the improvement in your MENTAL fitness ... bringing it up with each passing km, despite the inner voices screaming, "NO!", is really what it's all about.
Today's run was just too much for me after the VO2max bike workout. I cut it short at 36 minutes but at least I put in the 5 hill segments. Instead of putting them all at the end I went up every other street off Wyoming Ave in Millburn until I got to 5. Then it was just try to hold EP. I kept doing it, Al, until I just couldn't.
5k VDOT test didn't go so well. Coming off a stomach bug and I still have a few lingering symptoms, so it's entirely possible that I would test better on another day. That said, here is my strategy to maximize my running results for the remainder of OS:
Nutrition: Due to the stomach bug I had to become much more restrictive (pain is a great motivator)..
Green tea not black tea or coffee, plain yogurt not milk, no junk food, no refined sugars, if it isn't for nutrition don't eat it, no giant portions, stop eating before full.
This is working for me, so I'm going to try to sick with this now through the end of OS. We'll see how I do. The last few days I've been on this plan and it's been helpful. No self-flagellation if I fall off the wagon, but I will do my best to stick to this plan and to climb right back on the wagon when I fall off.
Run paces: I'm going to stay where I am, VDOT 45. I think I'll know when it's really time to retest, but right now I'm thinking end of OS.
I'm not ready to increase right now.
Run volume: I'm going to take advantage of every bit of run volume in the plan. If it says, "extend up to 90m", I'm going to extend to 90m. If it says "run second 60m, 30m if bricking" I'm going to find a way to fit in a 60m run later in the day.
I think that the volume increase at current paces plus peripheral improvements in diet will leave me where I need to be at the end of OS. I don't plan to retest right now.
On the plus side, it was a good workout!
Thanks for all the great posts - and great work everyone.
I bricked the run this morning, no issues with the new paces (running in Z1 will help that), and I got in the strides. 3.7 miles in 30 minutes. Looking forward to some rest now!
Once again a day late on testing. 3 miles on the treadmill: 6:49, 6:35, 6:34 for total of 19:57 (rounding up each mile accounts for the difference), VDOT of 48.1 I have no real idea how it might equate to a race, but I know it's better than I could do all alone at the track - I'm terrible at pushing the max running by myself. No such problems on the treadmill, as slowing down means falling off.
I used the warm-up to fiddle with the Garmin foot pod calibration so the watch agreed with the treadmill readout. As far as RPE and HR, they were right on for a 5K, so I know this VDOT will work for training purposes on that treadmill.
I was all ready to play the lack of mental bandwidth card and tank tonights run: too tired, too cold, too dark, too slushy etc etc, but I eventually forced myself to pull on the gear and shuffle out the door and...it was awesome. I had forgotten how nice it is to just go out and have an easy run. Wow. 46 minutes (40 +5 30s uphill strides). Ready for a rest day, then if still alive on Saturday, on to the long bike!. Happy armageddon day everyone!
Motherf......I'll spare you guys what those grabbing lunch at the Old Chicago's heard as I felt the stabbing pain in my left calf during the run test. Can't believe this, but it turns out the tightness I felt in my calf was the early stage of the stress fracture in my left tibia that I exacerbated in the run test today.
I am totally bummed out. This is the best I've ever run and I was killing it today (6:45 avg till everything went to hell). Had a painful mile walk home and really thought I had just strained my calf, but chose to get an appt this afternoon just in case. My PCP was one of the docs at Kona this year and totally gets it. I really expected the x-ray to just be a rule out and was totally floored when she called me back and told me to come get my crutches.
On the bright side I've got months and months before IMSG 70.3 and IMLP AND since it isn't soft tissue I'll be able to ride once the swelling in my calf goes down.
I'll be hanging out in the pool and the medical help forum for the next few weeks. Hope to still see you in the NOS bike forum. Fingers crossed my ortho appt goes well.
Oh crap!! Joe, that's so disappointing! get thee to the deep end of the pool and do some water running. You'll be surprised at how it can help maintain your fitness.
Well really was fighting inertia today....too cold in the AM...work was a drag...really nothing going on as we slide into almost 2 weeks off...I finally got my workout in outside (as hoped...i really wanted to avoid the TT on the TM)...and was tired..but generally pleased with the TT & workout overall...1.5 mile warmup with Strides....5k TT 20:01 (6:27/mi) straight out...then felt soooo good I ran 4 miles back @ 7:12 avg...finishing 7:27,7:10,7:03,7:00....thats like 9 miles at sub7 (HM race pace heheh)..
that was a 8sec/mi improvement from 6 weeks ago...+ the fact that a felt so good after...I feel its goood stuff...its tough to TT on your own...I was feeling so good after I wonder if I left some on the table in the TT?....I felt really good most of the way...but titghtened the last mile...I think as much do to due to the cold temp..anyway..wine & pasta time now!
Very good tt today. Ran the first mile in 6:20 and felt strong enough to pick up the pace. Ran the second mile in 6:02 and still felt like I had some left in the tank and ran mile three in 5:47 (the last .1 was at 5:59) for a 5k time of 18:44. My VDot went from 51.9 to 53.8.
@ Joe M. - sorry to hear. You should be fine for IMLP as long as there are no set backs. Play it safe and focus on recovery, x 3 onthe pool.
Well, got the 5K in tonight. Was waiting for some reasonable weather and at least it wasn't raining or snowing. Plan was to run up to the HS track and do it there. Silly me, I didn't expect to see 3" of snow on the track - darn! Not sure what to do I headed back then decided to go for it on the road and thru town. Not too much crusty snow and ice but I did have to be careful. It was 30* so most wet surfaces had a glaze.
Started to hot @ 6:37 but it did include a downhill section. Next 2 miles were @ 7:05 & 7:07. Total for the 3.11 was 21:41 @ 6:58.
Not quite the bump I had been expecting but given the less than ideal conditions and not on the track, I am still pleased with the result. If I get a good opportunity during the run challenge, I may try again. Not likely but, hey who knows.....
I finally got to do my 5k test this morning. Had to switch around some days this week due to work travel - VO2 work on Wednesday, day off yesterday, test today. My vDot only went up by 0.5 points - 30.0 to 30.5 (yeah, I'm slow!). But... considering I was running in 15-20mph winds, I am fairly pleased. Not sure what the conversion factor for wind is, but it sure felt like no matter which direction I was running, the wind was in my face! I also feel like I left some on the table as I was so concerned about not blowing up at the end. I started out easier than I think I should have b/c I definitely had some left in the tank at the end. Oh well - chalk it up to a good learning experience on how to execute a proper test, I suppose.
Congrats to so many of you who either tested well with crappy conditions or banged out a kickin new vDot number!
Cut 1:33 off test #1 and bumped up my Vdot by 2 points...test #1 was artifically low, had just come off 8 months of plantar fasciitis and was a little scared to really push it. But happy to see improvement and foot is holding up to the training so...
"VDOT testing" 5k turned into a "race who shows up" 5k today. Weather (cold and windy) was just brutal and I knew there was not going to be consistent pacing opportunities. So I went with the group, ended up with a 18:40 time, good for 5th OA and 2nd in my AG. I really like running like that because the first half is usually an effort to sit on someone's shoulder and the second half turns into holding on for dear life and not letting anyone pass you. I was in sight of the winner (probably ~1 minute + off) so that was a first for me.
Fellow NOS warrior John K was out there with me nipping at my heels and fighting the elements as well. Thanks to you John because I would not have cranked the car this morning if you had not also signed up for the race.
Definitely not looking forward to the bike this afternoon. Got to get my mojo on. Keep after it everyone!
"VDOT testing" 5k turned into a "race who shows up" 5k today. Weather (cold and windy) was just brutal and I knew there was not going to be consistent pacing opportunities. So I went with the group, ended up with a 18:40 time, good for 5th OA and 2nd in my AG. I really like running like that because the first half is usually an effort to sit on someone's shoulder and the second half turns into holding on for dear life and not letting anyone pass you. I was in sight of the winner (probably ~1 minute + off) so that was a first for me.
Fellow NOS warrior John K was out there with me nipping at my heels and fighting the elements as well. Thanks to you John because I would not have cranked the car this morning if you had not also signed up for the race.
Definitely not looking forward to the bike this afternoon. Got to get my mojo on. Keep after it everyone!
Strong, Roy, very strong. If you can do that, I can go get on my bike right now. Thanks.
@Joe M - Sorry to read about your injury. Best wishes for easy and speedy recovery!
It has been a busy week work/family wise so I didn't get the run test done until yesterday. 15' wu then set my treadmill to my z4 pace, cranked up the music, and started. 1st mile at z4 pace then for miles 2 and 3 cranked up the pace every 2 laps or so and held on for dear life. cd with a 15 walk.
5k time: 30:27 (avg 9:50 pace) an improvement from 31:53 (avg 10:17 pace) week 1 test. vdot 30.3 up from 28.6 week 1
I'm exhausted today. School vacation is finally here so I've got a week to relax and get back in the groove. Teaching the week before a holiday break is chaotic at best and we were all pretty down about the tragedy in CT.
Repeated my run test after flailing on mile 1. Much better pacing (done on TM). Went from 20:53 to 20:26 but definitely left a ton on the table as I felt very comfortable at the end. Oh well!!
Did my run today instead of tomorrow...it was a 'cookie run'. I am so pleased with my run. Ran 6.25 miles and avg 9:33. For me that is fast...well I guess it's now it's my 1/2 mary pace after my run test this week. It was just exciting to keep with the 'big kids' .
Got in my Vdot run test in today. Actually slowed from 7:18/mi to 7:41mi. Not sure if the weather today at 38 degrees vs 52 when I did the first test was a big factor. I'll take it and see how the next few weeks turn out and re-look where I am at. Oh well - it is what it is today and there you have it! I am sure someone else out there has the same issue - happened to me last year as well. The final test is where it shakes out for me in the end!
Run done! Nice and easy pace, did the strides. It is fun to see that even at an easy pace I am much faster than I was just a month and a half ago. On to next week!
Run done today, ran outside enjoying the beautiful views of a snowy northeast Ohio. It was refreshing to have a run with no intervals, just run at an easy pace (which seemed to have gotten much easier compared to the beginning of the OS). Ran for a total of 1.5h or 10.6 miles, almost forgot my strides but still got them in before the 1h mark.
Ran after dark today (about 5:00PM), just up the street and back with The Boy
Deposited The Boy at home and hit the strides on a nearby hill-d-sac. (The Boy has no interest in strides, and I'm just thrilled to pieces that he has interest in running, so I don't push it)
Doing the Tue AM FTP-bike on Monday morning before the kidz are up, then we're off to Vermont for a few days, back on Friday. Tuesday is a rest day, and Wed, Thu will be dictated by what works for the family. We're never particularly sedentary, but snowshoeing to Little Rock Pond is not an EN workout.
Have a great Christmas / great holiday, and I'll be back online on Friday.
Doesn't look like much but riding them PowerCranks sure does suck when you're tired. Spent the whole day doing choir/church calisthenics and then working a soup kitchen in Elizabeth with folks from our church. I was in a crummy mood but doing that this afternoon really helped get me out of my funk. Also got to talk to the Pastor's daughter, back home for Christmas break in her freshman year at GWU, as we spent an hour cooking something like 18 boxes of penne pasta in a tiny kitchen. I cracked her up when I told her what I used to tell all my students. "If you haven't already started, college is where you better begin developing your inner bad ass."
Not sure what I'm going to do for tomorrow's hack.
Comments
BOOM. Did the 5k TT on my treadmill at 1%. After much fretting about what to do, I decided to stop stressing and just go for it since chances are I would have to do the January test on the treadmill anyway. and if I waited for weather to clear and did the TT on Friday that would mean (1) 2 more days of stressing and (2) there is probably no way I could match October's TT when I ran in shorts and a T-shirt since I am now in full on winter running gear and its cold and dark. I probably should have done both an inside and outside 5kTT back at the start of the OS. Something to keep in mind for next year! Jealous of all you EN'ers who have consistent weather year round!
Anyway I started off conservatively and built up steadily and put in what I felt was a solid result. Could have gone a little harder at the beginning probably, but not much left at the end. Slower than outside for sure as measured on the treadmill, but a good benchmark under controlled conditions that I can compare myself to in the future. Felt like it redeemed an otherwise disappointing test week so far!
Onward to the V02 bike wko tomorrow!
Tomorrow is 18-20mph winds and the next day is high 20's. With variables like that - my run test may not make a lot of sense. So, like Satish said, missing two days is missing a training opportunity, so I'll do the regular bike workout tomorrow and then test Saturday and follow-up with the bike workout as a brick workout.
Nice results from everyone! I'm getting some good motivation from these posts! Keep up the hard work!
Great work everyone!
Just finished the 5km run test.
Last test: 22:06, AHR 176, vDot 44.3
Today: 19:50, AHR 175, vDot 50.3
Kilo 1- 4:02
Kilo 2- 4:00
Kilo 3- 3:58
Kilo 4- 3:58
Kilo 5- 3:52
Felt pretty good through 2km, then started the internal debate about making it only a 3km test, or just a 15 minute test, or maybe just a really short workout, but held on despite wanting to quit/cry.
The improvement says more about my fitness seven weeks ago than it does about my fitness now!
I think it says an awful lot about the improvement in your MENTAL fitness ... bringing it up with each passing km, despite the inner voices screaming, "NO!", is really what it's all about.
Hi all
5k VDOT test didn't go so well. Coming off a stomach bug and I still have a few lingering symptoms, so it's entirely possible that I would test better on another day. That said, here is my strategy to maximize my running results for the remainder of OS:
Once again a day late on testing. 3 miles on the treadmill: 6:49, 6:35, 6:34 for total of 19:57 (rounding up each mile accounts for the difference), VDOT of 48.1 I have no real idea how it might equate to a race, but I know it's better than I could do all alone at the track - I'm terrible at pushing the max running by myself. No such problems on the treadmill, as slowing down means falling off.
I used the warm-up to fiddle with the Garmin foot pod calibration so the watch agreed with the treadmill readout. As far as RPE and HR, they were right on for a 5K, so I know this VDOT will work for training purposes on that treadmill.
I was all ready to play the lack of mental bandwidth card and tank tonights run: too tired, too cold, too dark, too slushy etc etc, but I eventually forced myself to pull on the gear and shuffle out the door and...it was awesome. I had forgotten how nice it is to just go out and have an easy run. Wow. 46 minutes (40 +5 30s uphill strides). Ready for a rest day, then if still alive on Saturday, on to the long bike!. Happy armageddon day everyone!
Motherf......I'll spare you guys what those grabbing lunch at the Old Chicago's heard as I felt the stabbing pain in my left calf during the run test. Can't believe this, but it turns out the tightness I felt in my calf was the early stage of the stress fracture in my left tibia that I exacerbated in the run test today.
I am totally bummed out. This is the best I've ever run and I was killing it today (6:45 avg till everything went to hell). Had a painful mile walk home and really thought I had just strained my calf, but chose to get an appt this afternoon just in case. My PCP was one of the docs at Kona this year and totally gets it. I really expected the x-ray to just be a rule out and was totally floored when she called me back and told me to come get my crutches.
On the bright side I've got months and months before IMSG 70.3 and IMLP AND since it isn't soft tissue I'll be able to ride once the swelling in my calf goes down.
I'll be hanging out in the pool and the medical help forum for the next few weeks. Hope to still see you in the NOS bike forum. Fingers crossed my ortho appt goes well.
Jeesh. Get better soon! x2 on the pool running.
Well really was fighting inertia today....too cold in the AM...work was a drag...really nothing going on as we slide into almost 2 weeks off...I finally got my workout in outside (as hoped...i really wanted to avoid the TT on the TM)...and was tired..but generally pleased with the TT & workout overall...1.5 mile warmup with Strides....5k TT 20:01 (6:27/mi) straight out...then felt soooo good I ran 4 miles back @ 7:12 avg...finishing 7:27,7:10,7:03,7:00....thats like 9 miles at sub7 (HM race pace heheh)..
that was a 8sec/mi improvement from 6 weeks ago...+ the fact that a felt so good after...I feel its goood stuff...its tough to TT on your own...I was feeling so good after I wonder if I left some on the table in the TT?....I felt really good most of the way...but titghtened the last mile...I think as much do to due to the cold temp..anyway..wine & pasta time now!
Well, got the 5K in tonight. Was waiting for some reasonable weather and at least it wasn't raining or snowing. Plan was to run up to the HS track and do it there. Silly me, I didn't expect to see 3" of snow on the track - darn! Not sure what to do I headed back then decided to go for it on the road and thru town. Not too much crusty snow and ice but I did have to be careful. It was 30* so most wet surfaces had a glaze.
Started to hot @ 6:37 but it did include a downhill section. Next 2 miles were @ 7:05 & 7:07. Total for the 3.11 was 21:41 @ 6:58.
10/31 - 22:14 VDOT 44.0 @ HS track
12/20 - 21:41 VDOT 45.3 @ Rte 2 thru town
Not quite the bump I had been expecting but given the less than ideal conditions and not on the track, I am still pleased with the result. If I get a good opportunity during the run challenge, I may try again. Not likely but, hey who knows.....
I finally got to do my 5k test this morning. Had to switch around some days this week due to work travel - VO2 work on Wednesday, day off yesterday, test today. My vDot only went up by 0.5 points - 30.0 to 30.5 (yeah, I'm slow!). But... considering I was running in 15-20mph winds, I am fairly pleased. Not sure what the conversion factor for wind is, but it sure felt like no matter which direction I was running, the wind was in my face! I also feel like I left some on the table as I was so concerned about not blowing up at the end. I started out easier than I think I should have b/c I definitely had some left in the tank at the end. Oh well - chalk it up to a good learning experience on how to execute a proper test, I suppose.
Congrats to so many of you who either tested well with crappy conditions or banged out a kickin new vDot number!
Finally got my run test in today...
Cut 1:33 off test #1 and bumped up my Vdot by 2 points...test #1 was artifically low, had just come off 8 months of plantar fasciitis and was a little scared to really push it. But happy to see improvement and foot is holding up to the training so...
Fellow NOS warrior John K was out there with me nipping at my heels and fighting the elements as well. Thanks to you John because I would not have cranked the car this morning if you had not also signed up for the race.
Definitely not looking forward to the bike this afternoon. Got to get my mojo on. Keep after it everyone!
Strong, Roy, very strong. If you can do that, I can go get on my bike right now. Thanks.
It has been a busy week work/family wise so I didn't get the run test done until yesterday.
15' wu then set my treadmill to my z4 pace, cranked up the music, and started. 1st mile at z4 pace then for miles 2 and 3 cranked up the pace every 2 laps or so and held on for dear life. cd with a 15 walk.
5k time: 30:27 (avg 9:50 pace) an improvement from 31:53 (avg 10:17 pace) week 1 test.
vdot 30.3 up from 28.6 week 1
I'm exhausted today. School vacation is finally here so I've got a week to relax and get back in the groove. Teaching the week before a holiday break is chaotic at best and we were all pretty down about the tragedy in CT.
Sunday run in. Nice and simple. Now to enjoy xmas with the family. Back to reality on Wednesday ...
Thanks to everyone for the well wishes. MRI on Wed to see where I'm at with the tibia. I'll be heading over to the BF plan for the rest of the OS.
Just wanted to congratulate everyone on the great work this week. Congrats on all of your achievements so far. Keep up the hard work.
Ran after dark today (about 5:00PM), just up the street and back with The Boy
Deposited The Boy at home and hit the strides on a nearby hill-d-sac. (The Boy has no interest in strides, and I'm just thrilled to pieces that he has interest in running, so I don't push it)
Doing the Tue AM FTP-bike on Monday morning before the kidz are up, then we're off to Vermont for a few days, back on Friday. Tuesday is a rest day, and Wed, Thu will be dictated by what works for the family. We're never particularly sedentary, but snowshoeing to Little Rock Pond is not an EN workout.
Have a great Christmas / great holiday, and I'll be back online on Friday.
http://www.trainerroad.com/cycling/rides/135140
Doesn't look like much but riding them PowerCranks sure does suck when you're tired. Spent the whole day doing choir/church calisthenics and then working a soup kitchen in Elizabeth with folks from our church. I was in a crummy mood but doing that this afternoon really helped get me out of my funk. Also got to talk to the Pastor's daughter, back home for Christmas break in her freshman year at GWU, as we spent an hour cooking something like 18 boxes of penne pasta in a tiny kitchen. I cracked her up when I told her what I used to tell all my students. "If you haven't already started, college is where you better begin developing your inner bad ass."
Not sure what I'm going to do for tomorrow's hack.