Fred - nice picture, btw That'll work, but I know that there is **no way** I could finish a 1/2-marathon after a good 5k test. At best, I can knock out a mile or so cooldown at EP+ A LOT. And that is after taking a few minutes to try and get oxygen back in my body.
If I were doing that, I think my body would "know" that I still had a lot of running to do and would thereby limit me on the 5k portion of the run.
I would run the race for fun...maybe see what you can do with your current VDOT paces (similar to my experience this past weekend)...and then get ready for the bike and run tests separately.
Fred- can you just run the half marathon as your Vdot test? You have been running a lot of miles and you are likely ready for a strong half- right? Then I would push off the bike test to the week after( week 9). Just an idea.
I am seeing it upside down on both your profile page and next to the posts......
On the subject of testing for VDOT via a longer distance: we are encouraged to do a 10k or 1/2-mary for the final test of the OS. My understanding is that will help us get (1) a comparison of any improvements for the OS, and (2) give you your 'longer course' VDOT for HIM and IM training. Some, like Matt A., have higher VDOTs over longer distances. Others, like myself, find the opposite. And I am sure there are some that perfectly fit the Jack Daniels VDOT curve.
Also, I think for a longer distance VDOT test, if you want a representative test, one should be training to the longer distance. I don't recommend doing what I did and *racing* for 13.1 miles when the longest you have run at something faster than EP was two 2-mile intervals. The DOMS for the next two-three days was pretty bad. [Delayed Onset Muscle Soreness]
I'm with Joe and Carrie. I would strongly recommend racting the half-marathon as a race and using the result to calculate your new VDOT. I would skip your Saturday bike the day before the race, and then I'd do the bike test on Tuesday or Wedensday depending on how you recover from the HM.
I didn't realize it, but a longer VDOT test at some point makes a lot of sense. I do a race every other weekend currently. My wk 1 test calculator online gave me VDOT of 42.19. I have a 42.55 from a half 2 wks ago. I'm projecting a 44-44.5 with a new 5k test if done next week. In the next 4 weeks I have a half, 15k & another half. Running is my weakness, and especially longer distances. I'm supposed to transition to HIM plan after wk 8. I'd rather finish the 14 wks. I need to start swimming a bit soon though.
I was going to do the Sat bike tonight. I rested Thurs so I'm ready to bike tonight and rest Sat. I have a 15k March 9, and another half March 17 also. The 15k two bridges though, and so does the Mary. This Sun Mary is pretty much flat but will be warm and usually windy. I pretty much race all my events, but training does hamper a best effort at times as expected. I'll race Sun and should know early on what my chances of a good outcome. Thanks all for feedback.
Did an easy 3 mile run this morning after the Sat bike last night. I should be good for Gasparilla half mary tomorrow. Conditions for the half will be too warm and humid for a really good time. It will probably end up being a training run. It was very warm and humid this morning and while running the first mile today was already sweating quite a bit just barely past warming up.
Yup. Good advice. You're racing a lot. May as well use the data. And may as well use the data that are closest to being race-specific for your triathlon goals, i.e., the longer ones.
I know today is supposed to be a rest day, but had half marathon in Tampa today. Overall okay, but 3 min slower than 2 weeks ago in St Pete. Very humid today, so I knew a quick pace would be harder than St Pete. Happy that I negative split today. Took in a peanut butter Gu, 2 salt tabs, 2 Endurance tabs and water during mile 6, so it was a slower mile. No room to run during mile 1, so extra warmup time. Very happy with miles 8-13 considering the humidity.
Congrats on your race Fred. I think running it the way you did instead of trying to do the 5K in the middle of it was smart. You got a VERY solid hard long run in.
Fred - Nice race. Excellent race execution when you negative split it. I bet you passed many folks in the last 3 miles.
I'm not testing next week so I ran this morning with my Boston marathon training friends (they ran 16). I did 8 miles in 66:05, or 8:15 pace. Did 2 x 1 mile @ 7:24 pace, HR 152 which is low Z3 for me. Then swam 1300m, and did a 90' spin class.
I'm racing an indoor sprint tri (10'swim, 30' bike on trainer and 20' run on treadmill...see how far you go in the allotted time) in 2 weeks so I'll use that as a race test. Also racing a 10k in 4 weeks as my real run test since it is a stand alone race.
I'm part of the "not testing next week" club so ran today. It was just beautiful running weather out there. Unreal – sun, somewhat warm…nice!! I ran after brunch at my folks' place and the lakefront path was jammed. I was a bit worried that my stomach was not going to do too well running 90' after a ~900 calorie brunch but it was fine. In terms of workout, I elected to repeat last week's run which was the killer 2x2mile. But with the nice weather I just settled into a good pace and got it done.
Overall 10.91 miles in 1:15:02, 6:53 pace. Current VDOT 48.5 (z4 – 7:01, z3 – 7:10, z2 – 7:26)
Thanks Bruce! The indoor tri sounds like some fun. I did pass a lot of people. Even a particular young guy who has passed me at prior races passed me again today about mile 6-7, and I kept him in my sights. I passed him about mile 10-11 as he might not have paced correctly for the 95-100% humidity we had today. I'm going to do a 10k test on the 3rd coming up. I can use my shorter distance tests VDOT for repeat WKO's and my last half marathon race in a month for my HIM and IM training VDOT.
My legs should be fine Tues for the Bike test, but since I ran a half mary today and I'm going to do a 10k this coming Sun morning, what should I replace my run test with on Wed? I'm guessing I'll rest Monday, bike test Tues morning with the short run Tues night (maybe reverse this with bike test Tues night?), some kind of run on Wed instead of the run test, rest Thurs, bike on Fri, easy run Sat morning, then 10k plus possible jog home after for 5.5 miles Sun morning. Just guessing right now and need to look at the week closer.
Comments
If I were doing that, I think my body would "know" that I still had a lot of running to do and would thereby limit me on the 5k portion of the run.
I would run the race for fun...maybe see what you can do with your current VDOT paces (similar to my experience this past weekend)...and then get ready for the bike and run tests separately.
Carrie, the temp is going to be 68-72, so I guess I should stick to the 5k test, plus I'm better at shorter distances.
Thanks for feedback.
On the subject of testing for VDOT via a longer distance: we are encouraged to do a 10k or 1/2-mary for the final test of the OS. My understanding is that will help us get (1) a comparison of any improvements for the OS, and (2) give you your 'longer course' VDOT for HIM and IM training. Some, like Matt A., have higher VDOTs over longer distances. Others, like myself, find the opposite. And I am sure there are some that perfectly fit the Jack Daniels VDOT curve.
Also, I think for a longer distance VDOT test, if you want a representative test, one should be training to the longer distance. I don't recommend doing what I did and *racing* for 13.1 miles when the longest you have run at something faster than EP was two 2-mile intervals. The DOMS for the next two-three days was pretty bad. [Delayed Onset Muscle Soreness]
Gasparilla Half Marathon
Mile 1 & 8 = 9:17 / 8:10 (- 1:07)
Mile 2 & 9 = 7:45 / 8:16 (-:36)
Mile 3 & 10 = 8:03 / 8:19 (-20)
Mile 4 & 11 = 8:15 / 8:12 (-:23)
Mile 5 & 12 = 8:11 / 8:15 (-:19)
Mile 6 & 13 = 8:46 / 7:59 (-1:06)
Mile 6-6.5 & 6.5-7 = 4:18 ea split
(Mile 7 was 8:36)
.16 @ 1:08 / 6:59 pace.
54:35 1st
53:29 2nd
01:08 finish
-------- total
1:49:12 Garmin. Official race time 1:49:10
Fred - Nice race. Excellent race execution when you negative split it. I bet you passed many folks in the last 3 miles.
I'm not testing next week so I ran this morning with my Boston marathon training friends (they ran 16). I did 8 miles in 66:05, or 8:15 pace. Did 2 x 1 mile @ 7:24 pace, HR 152 which is low Z3 for me. Then swam 1300m, and did a 90' spin class.
I'm racing an indoor sprint tri (10'swim, 30' bike on trainer and 20' run on treadmill...see how far you go in the allotted time) in 2 weeks so I'll use that as a race test. Also racing a 10k in 4 weeks as my real run test since it is a stand alone race.
Overall 10.91 miles in 1:15:02, 6:53 pace. Current VDOT 48.5 (z4 – 7:01, z3 – 7:10, z2 – 7:26)
Warmup: 9' @ 7:18
2x 14'(4') – 6:26, 6:24)
(2x 4' recoveries 7:44, 7:54)
Remainder time
- 20'(2') @ 6:54, recovery @ 7:38
- 8' @ 6:52
http://connect.garmin.com/activity/277283974
My legs should be fine Tues for the Bike test, but since I ran a half mary today and I'm going to do a 10k this coming Sun morning, what should I replace my run test with on Wed? I'm guessing I'll rest Monday, bike test Tues morning with the short run Tues night (maybe reverse this with bike test Tues night?), some kind of run on Wed instead of the run test, rest Thurs, bike on Fri, easy run Sat morning, then 10k plus possible jog home after for 5.5 miles Sun morning. Just guessing right now and need to look at the week closer.