WEEK 1 - RUN (VDOT) TESTING THREAD
Well I jumped the gun and did my VDOT test today during the Chicago New Year's 5k. I always use a race for a VDOT test since I always seem to be able to squeeze out a little more effort in a race situation compared with a solo time trial.
Short version:
- 5k in 20:27 (6:32 pace per Garmin), probably could have done a little better given an icy/snowy course but I'm not in top shape and the result reflects that
- Resulting VDOT of 48.5, which is exactly where I started the OS last year…not great but could be worse!!
- Garmin link: http://connect.garmin.com/activity/256798534
Mile 1 – 6:26 pace (mostly tailwind and crosswind)
Mile 2 – 6:41 pace (mostly headwind)
Mile 3.1 – 6:30 pace (mostly tailwind)
Wind was a factor at 12-14mph
I managed to get a halfway decent workout out of the race since I also ran 9' to the race at 6:56 pace as a warmup then 10' back home from the race at 7:16 pace.
So my training paces will get a little easier and hopefully I'll enjoy some quick improvements as I start the OS workouts next week.
Happy testing everyone!!
Long version: http://members.endurancenation.us/T...fault.aspx
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Comments
Good Post !
There is an 8k run here next sunday.
Upside: like others I race better than TT.
Downside: Impact of Sat bike. Not really repeatable for testing down the road.
Thoughts out there on delaying my run test to do that race?
@Matt, the 8k race is next Sunday last day of week 1.
like i do EVERY winter...blew my calf out on the last workout (target 5k pace intervals, z5) before the exit vdot test.
so, i'm gonna shelf the running for a couple of weeks. will be pool running for the next month. won't even try running on land for at least 2 weeks.
had a great run block, so I'm bummed but not too bad. been thru this before, know what it takes to minimize NoRunning time. Vdot is better than at the end of last year already.
It's taken 3 years of this stuff to learn that I can get away with a little overachieving on the TP work but when it comes to z5 paces, I've got to be more disciplined and....conservative. Happens EVERY time. It's like I toe that line and if I speed up by 3 sec on the pacing then, POW.
Hello, Aquajogging belt.
@ Chris -- sorry to hear about your calf injury. Sounds like some rest is in order, but you have a good foundation already so I don't think you'll lose much fitness while you heal. 2x on the wisdom of being disciplined when doing Z5 stuff. I see Z5 in the running plans and bells & flashing lights go off for me ... Danger, Danger. That is how I hurt my heel last OS and it still isn't 110%. I will be only doing Z4 stuff, no Z5, this OS. I'll gladly giving up a little top end speed for no injuries.
But, yeah, I'll look at z5 work and add a couple of seconds to it for the rest of the year. Wasn't overachieving on the z4 work, just found that it was very sustainable. So, when it called for upcoming 5k target pace work, I went too far. Lesson learned.
Progress comes best to me when I FORCE myself to stick to baby steps. As soon as I try to to take anything larger, this happens.
'preciate the support. wishing you a great OS and 2013 season.
Was very steady throughout pace-wise but about 1:40 slower then end of last year's OS - ouch.
And left calf felt like hard rock when done! Oh well - it is what it is.
But I really need to move the 5k vDot up this year - since I'm focusing on SC.
5k done today for run test. Actually only my second "real" 5k ever. Hard to compare apples to apples with my last 2 tests, but here is the summary:
12/30/11- Treadmill (I think 0% incline), 173bpm avg- 29:39
5/12/12- 5k, Hot, humid and hilly! 172bpm avg (1st real 5k)- 31:59
1/6/13- 5k, perfect conditions, 43 degrees, 1 hill - 172bpm avg- 30:36 official time but Garmin showed 3.16mi in 30:24.... Which is right??
Pretty pleased with the results. Would have loved to hit under 30, but this is still good! The clock started when the horn went off, so you could probably take 15 secs off as I started in the back so had to shuffle a bit before I got started....
Lowers my training paces a bit but I always felt my z2/z3 was too hard to hit, esp. after any z4 efforts so this is probably more doable than the paces I had been working off of from the treadmill test.
I finished my run focus plan last week and tested. I improved from a Vdot of 50.8 to 51.3. I am excited about the improvement and can't wait to get to use it.
I am going to enjoy tomorrow (Tuesday - rest day). Just gonna soak it in. I don't enjoy run time trials. I am eager to put Wednesday in my rear view mirror!!!
At the same time, I'm looking forward to getting that first VDot data point established.
Great #'s Jimmy! Only gonna get better again!
Thanks! Now, I just hope I can hit my interval times. I struggled a little during my run focus plan hitting the times during long run sessions with hard runs mixed in. Despite the struggles, it obviously worked.
Overall 6.56 miles in 46:19, 7:03 pace. Very minimal stops for traffic. Since it was dark I ran 3 laps up and down a nearby street that is exactly 0.75 miles long between traffic stops. Good run.
Current VDOT 48.5 (z4 – 7:01, z3 – 7:10, z2 – 7:26)
Warmup ~10.5' @ 6:49
3x 1 mile – 6:37, 6:35, 6:38
(3x half mile recoveries 7:57, 8:10, 8:11)
Remainder time ~4' @ 7:14
http://connect.garmin.com/activity/259873874
First ever 5k run test. Did an easy 15 min WU per training plan, then a 2 min rest before starting 5k. Started out very strong and ready, and gradually pulled back the 1st mile pace from being too quick.
22:59, avg pace 7:23, avg HR 176, max HR 182
VDOT = 42.30
mile 1 @ 7:04 HR 171/177
mile 2 @ 7:33 HR 177/179
mile 3 @ 7:35 HR 178/182
.11 mile @ :47 HR 180/181
hoped to do 21 anything and did 21:27 very happy. not sure when I do that again. dont think I want to know. glad to have it done. would love to go under 20:00 before dead. vdot went up. nothing to do with fitness and everything to do with group motivation. knew i would post result. Better not slow down half way.
6 weeks ago my vdot was 28, and my test was around 31 minutes for the 5k I think.
Goal was to run a sub 30 5k and hit a 30 vdot.
1% incline to keep myself honest.
29:39 total time for 5k TT
9:33 pace at 1% incline... total 5k PR AND I hit a new vDot over my goal:
vDot: 31
3 point improvement on the vdot and a 2 or so minute improvement on my 5k time since I joined EN 6 weeks ago!
HAPPY SMILES!
Run test complete and with a 5k time of 19:33. Lands me an all time high vDOT of 51. Last test was a 19:53 and a vDOT of 50.
I warmed up for one mile and then did 6x30 sec strides with the treadmill set at 10.3 and a 2% grade. Felt very light on my feet and smooth so I was sure this was going to be a good run.
Just some light reading and what has worked for me.
The Badger