I kinda skipped the week 1 test since I was really, really out of shape. So, this was my first VDOT test of 2013. It could have gone worse. For some reason, I always have trouble between 2 kilometers and 4 kilometers. At the 4K mark, you only have 2.5 laps left, and it would seem pretty silly to stop. In test workouts, the temptation to stop, slow down, break up or outright fudge the test becomes a battle in my head in those 2 kilometers. Those voices are not so bad in a 5 or 10K race since stopping or postponing is not an option. While I dread those 8 or 9 minutes for days leading up to the test, I think that practicing the pain helps, mentally, in races.
Well, not a great test for me yesterday...I'm running a half this weekend (a c race), so Coach P had me rearrange the schedule. I had high hopes of a decent bump since I ran a 4 mile race on 2/10 with a 7:52 avg pace vs. my first 5k test pace of 7:56. Nope...didn't happen. I had a very high hr (180's for a lot of the 5k) and had four heart palpitations coupled with that high hr and HAD to back off paces, and even take a rest on the sides of the mill. Booooo. Very disappointed. My vdot went from 39 to 39.54. BUT...if I use the data from the 4 mile race it's 39.96. Should I just stick with the test number?
@Trish - Do you do a majority of your OS work on the treadmill? Or are you outside? If on the treadmill, then I would just use the numbers from your test.
Granted the difference in paces isn't huge, but on the TM it is what you tested to. Who knows, the TM's calibration could be off and you could have actually run farther than 3.1 miles. The point is that your TM is a consistent, replicable environment.
I am sorry you feel disappointed. Did you see Steve's post about bike testing? The same is true about run testing.....it is just one day among many. If you are doing the work, you ARE getting stronger/faster.
I'm doing my run test Sunday with a 10k race, plus I can use my half marathon #'s from this past Sun. Yesterday morning I ran wk 9 Wed Vo2 WKO of 2 x 200, 3 x 400, 3 x 200 @ 8.8 & 8.9 on the TM @ 1.5% incline. When I run @ 2% incline it seems a little too hard, compared to running 1% all the time in the past. Did a 2 mile WU with 30" strides during the 2nd mile. Great WKO, then worked from 6.0-7.9 for a couple miles, then an easy mile from 6.0-6.5. Did 8 miles total.
Great reading how well everybody is doing. I agree that there are good and bad test days, but the work we are doing is working. I definitely feel that I'm getting closer to my strength on the bike and my running will keep improving with EN training, and all the support and motivation we give each other is great. Thanks!
Run test on TM this morning did not go well at all. Was up a little later than I should have been (plotting test strategy nonetheless), but was excited to test. Apparently not excited enough - just wasn't ready to suffer on the 'mill today. Couldn't stay focused for some reason, a little bit of congestion, etc., etc. But as has been said here and other forums recently, while disappointed I couldn't tough it out, I'm going to take it with a grain of salt and realize this was my first truly bad workout of the OS so far. Hoping to get out on the road more these last 6 weeks and maybe as "punishment" I'll sign myself up for a race. On the bright side, I still got in a decent 2x1mi run with minimal rest as I tried to keep going with the test. Keep the faith, right?
Run test yesterday am went well I was hoping for a 15 sec bump but did a little better! 5k test Wk 1:8:32 pace Vdot 36 Wk 8: 25:24:20 8:12/mi. Avg HR 169. Max. 7:30/mi. HR 176
1-8:31:21. 163 2-8:09. 170 3-7:57. 174 Hoping to better my best of 2012 which was 7:58/mi. Haven't gotten over to the calculator to find out new Vdot. Congrats to all for some good testing!
I hate all of you young people and your great vdots. I am sort of following the out season bike program and a traditional run base build which works better with Tampa's climate. I am on day 88 of a run streak and this is my BIG RUN WEEK. I've run doubles every day so far this week and have 40 miles in the books plus 2 swims and 26 miles on the drainer this morning. Goal is at least 70 miles running this week. Any swimming and biking is gravy.
Well, not a great test for me yesterday...I'm running a half this weekend (a c race), so Coach P had me rearrange the schedule. I had high hopes of a decent bump since I ran a 4 mile race on 2/10 with a 7:52 avg pace vs. my first 5k test pace of 7:56. Nope...didn't happen. I had a very high hr (180's for a lot of the 5k) and had four heart palpitations coupled with that high hr and HAD to back off paces, and even take a rest on the sides of the mill. Booooo. Very disappointed. My vdot went from 39 to 39.54. BUT...if I use the data from the 4 mile race it's 39.96. Should I just stick with the test number?
@Trish - Do you do a majority of your OS work on the treadmill? Or are you outside? If on the treadmill, then I would just use the numbers from your test.
Granted the difference in paces isn't huge, but on the TM it is what you tested to. Who knows, the TM's calibration could be off and you could have actually run farther than 3.1 miles. The point is that your TM is a consistent, replicable environment.
I am sorry you feel disappointed. Did you see Steve's post about bike testing? The same is true about run testing.....it is just one day among many. If you are doing the work, you ARE getting stronger/faster.
Joe, I run outdoors if I can. Not a big fan of the mill. I did choose to test on it for the repeatability though, so to the mill at my health club I went. Running is my weak link so I was disappointed not to have "proof" of improvement, but clearly I am improving as I had that nice PR on the 10th.
I had myself a nice bike test today with a good bump in vo2max and FTP, so at least there's that.
Yesterday biked in the morning ran in the evening. On the run just felt really fresh and almost turned into a test run whether good or bad. Wasnt trying to use as test since running 10k this coming Sunday. Just felt good. Gradually warmed up, but quicker pace than normal. Mile 1 @ 8:02 best pace 7:22, 2 @ 7:41 best pace 7:11, 3 @ 7:17 best pace 6:55, 3.5 ( .5 mile) 3:30 best pace 6:38. Again, it just felt good. Time to do a little swimming this morning for the first time during the OS. I swim just fine, but dislike fitting swim WKO's into my week. Probably switching to HIM plan starting Monday? FL70.3 in May, plus I have the swim and bike portions in New Oleans with my wife doing the run in April. Gotta get wet!
@Joe = Point well taken. I'll be honest with you... the reason I haven't shut it down is that other than the cough and low grade lung discomfort, symptoms are pretty minor day to day. I don't walk around feeling sick other than the cough and congestion. In my "neighborhood" here, people (like me) have been going around with something like this for weeks on end. I know of at least three that have gotten diagnosed as a mild pneumonia...but the solution is always the same - tincture of time. I have cut back some - pretty much just keeping to proscribed times, even on the weekends, to ensure I don't overstress. But whatever this is, people are all (me included) just kind of getting on with their lives and living with it until it goes away. Which could be 2017..... :-)
Your point about HR is right. I was being (unsuccessfully) ironic about the 200 - age thing.
Tested last week, but there was a 5k on Army base I work on, so couple friends and I signed up . Did 3 mile warmup, ran the race, 3 mile cooldown.
I know last week my test didn't go as well as it hoped, but I do feel stronger. Even on tired legs I was able to average a couple ticks under 6:00/mile. Course came up short, but it was a fun way to kill some time before work
So I'm hopeful for my half marathon in a month. Hopefully my endurance is still there and my legs semi-recover
Wow, gorgeous day for a run today in ChiTown. Not a cloud in the sky and cold but not super-freezing. A bit of a breeze from the north but not brutal (enough that my second interval southbound was a lot faster than the first one going northbound, however). I ran a MS of 2x1.5 mile intervals at z4 – a slight modification from the plan that called for 1 mile repeats, but I did not do a 5k test this week. Good run.
Overall 11.09 miles in 1:16:02, 6:51 pace. Current VDOT 48.5 (z4 – 7:01, z3 – 7:10, z2 – 7:26)
Warmup - 10' @ 6:58 - 7' @ 7:21
2x 10.5'(4') – 6:31, 6:16 (2x 4' recoveries 7:43, 7:22…however, took and did not count a short inactive recovery after each to let a buddy of mine catch up)
Used one of the videos on my treadmill and ran the Road to Hana in Hawaii this morning! Pretty cool. 2 x 1 mi at targeted z4 pace then another mile at z2-ish. The treadmill automatically adjusts incline so there was more up and down as usual so I varied the speed based on the incline. I really liked it and will try this type of wko more often. My treadmill has all kinds of features I need to try out! Usually I'm just on and go. Hawaii is more interesting than my basement though!
5k Run test in and it went great. Old Vdot 42.19(EN 42.3), New # 45.6. Wk 1 = 22:59, today 21:31, with miles at 6:57, 6:57, 6:57, and :39 @ 6:34 pace finish. Very, very happy with this! I did yesterday's bike wko as planned and was going to run a 10k race today, but slept in and got some extra rest and used my normal training run and wk 1 test location. Right off the bat during WU, my legs just felt great. My legs felt great Thursday night when I almost turned a wko into a run test as I was running really good then also. Been a great first ever OS for me and sorry I am off to the HIM plan to get ready for FL70.3 in May. Probably going to do an OLY as a C race in 3 weeks - Gator Triathlon, then a relay with me swimming and biking, and my wife running at the NO70.3. So now is the time I have to start swimming. I haven't missed swimming during the OS, and only swam a few times all of last year. Did a swim on Fri and the fitness is there, so now just get back the muscle memory and watch the swim times come down quickly.
Wow....... I forgot the effect of altitude when you aren't acclimated!!! That was some serious work.
Main Set done: 2x1@Z4 with 1mi @Z1 recoveries.....normal 15' w/u, and then 15' extra as 2minZ3, 1min walk. I found it interesting just how much higher my HR was. The Z4 intervals had highZ4/lowZ5 heartrate.
Now to rest and get ready for the interview tomorrow!
Bob, Keep up the hard work! I get the weight thing, absolutely. I've lost 12-15 lbs during this (my first) OS, by doing the work and cutting out soda and sweet tea. Quit both for 21 days, and just have some about every 8-12 days during just one meal. Gained 4 pairs of pants I can now wear again, that I had no chance of wearing at the start of the OS.
Fred- It is an Epic A42T. I did quite a bit of research and it was rated best overall new treadmill for 2012 (or was it 2013?) I do really like it but prob don't need all the fancy electronics but that is pretty much how they come. I had a ProForm before and had to replace the motor 3x in less than 3 years. (I don't think the motor was enough to handle running, even though I'm pretty slow and only about 150 lbs!)
@ Matt- you are ready to break thru VDOT of 50 with the times you are running.
Since I didn't test this week, I went a little longer today. Did 9 miles in 75' on the mill. EZ 2 mile warm up @ 9:13 pace, Then ran 3 x 1 mile @ 7:20 with 1 mile in between @ 9:00 pace. Then did 1/2 mile @ 7:05 pace. Finished with 1/2 mile cool down. I finally feel like my running is coming around again as my HR was in Z3 (144-149 bpm) during the intervals. My heel also was fine today.
5k test completed in terrible weather. Chicago wacky 5k was an icy mess at thestart, accounts for a slow first mile!
Hey Steve, I was wondering what was going on out there on the Path this morning. I started running just after 9am and figured whatever race was out there I must have missed, then I ran into a wall of people near the end of my run and realized it was a late morning start. Sorry to hear about the bad footing although once you got onto the Path the pavement was clean for sure. What a great morning for a run although it was breezier than it looked and the folks heading north for the 10k were probably hurting a bit.
@ Matt- you are ready to break thru VDOT of 50 with the times you are running.
I think so too. That would be a 1:31:31 half marathon...I should be able to do that. The real question is if I can knock out a sub-1:30 in DC in 2 weeks. That would be a 51 VDOT...possible but far from guaranteed!!
Sunday fun run done. Felt tired but able to hit targets. Getting ready for what looks like on paper a monster week. I did the 3x15 FTPS like 4 weeks ago during one of the Saturday garage rides and that was when we were somewhat fresh. hmmmmmmmmm and run after....can't wait.
Comments
@Trish - Do you do a majority of your OS work on the treadmill? Or are you outside? If on the treadmill, then I would just use the numbers from your test.
Granted the difference in paces isn't huge, but on the TM it is what you tested to. Who knows, the TM's calibration could be off and you could have actually run farther than 3.1 miles. The point is that your TM is a consistent, replicable environment.
I am sorry you feel disappointed. Did you see Steve's post about bike testing? The same is true about run testing.....it is just one day among many. If you are doing the work, you ARE getting stronger/faster.
Great reading how well everybody is doing. I agree that there are good and bad test days, but the work we are doing is working. I definitely feel that I'm getting closer to my strength on the bike and my running will keep improving with EN training, and all the support and motivation we give each other is great. Thanks!
5k test
Wk 1:8:32 pace Vdot 36
Wk 8:
25:24:20
8:12/mi. Avg HR 169.
Max. 7:30/mi. HR 176
1-8:31:21. 163
2-8:09. 170
3-7:57. 174
Hoping to better my best of 2012 which was 7:58/mi. Haven't gotten over to the calculator to find out new Vdot.
Congrats to all for some good testing!
Joe, I run outdoors if I can. Not a big fan of the mill. I did choose to test on it for the repeatability though, so to the mill at my health club I went. Running is my weak link so I was disappointed not to have "proof" of improvement, but clearly I am improving as I had that nice PR on the 10th.
I had myself a nice bike test today with a good bump in vo2max and FTP, so at least there's that.
Your point about HR is right. I was being (unsuccessfully) ironic about the 200 - age thing.
I know last week my test didn't go as well as it hoped, but I do feel stronger. Even on tired legs I was able to average a couple ticks under 6:00/mile. Course came up short, but it was a fun way to kill some time before work
So I'm hopeful for my half marathon in a month. Hopefully my endurance is still there and my legs semi-recover
Overall 11.09 miles in 1:16:02, 6:51 pace. Current VDOT 48.5 (z4 – 7:01, z3 – 7:10, z2 – 7:26)
Warmup
- 10' @ 6:58
- 7' @ 7:21
2x 10.5'(4') – 6:31, 6:16
(2x 4' recoveries 7:43, 7:22…however, took and did not count a short inactive recovery after each to let a buddy of mine catch up)
Remainder time
- 13'(2') @ 6:49, recovery @ 7:10
- 5'(2') @ 6:48, recovery @ 7:21
- 8' @ 6:53
http://connect.garmin.com/activity/279840447
9:28
8:59
8:30
Not the test i wanted but it will do for now
http://connect.garmin.com/activity/279889393#.UTOO_60t700.email
Wow....... I forgot the effect of altitude when you aren't acclimated!!! That was some serious work.
Main Set done: 2x1@Z4 with 1mi @Z1 recoveries.....normal 15' w/u, and then 15' extra as 2minZ3, 1min walk. I found it interesting just how much higher my HR was. The Z4 intervals had highZ4/lowZ5 heartrate.
Now to rest and get ready for the interview tomorrow!
Hope everyone has a wonderful Sunday.
Joe, have a great interview! You will do great!
Steve, WTG picking up the pace each mile!
Kim, sounds like a really nice treadmill. What kind is it? I know my wife and I will be getting one within a year or so.
Matt, looks like a great wko for you today. Great work!
Bob, Keep up the hard work! I get the weight thing, absolutely. I've lost 12-15 lbs during this (my first) OS, by doing the work and cutting out soda and sweet tea. Quit both for 21 days, and just have some about every 8-12 days during just one meal. Gained 4 pairs of pants I can now wear again, that I had no chance of wearing at the start of the OS.
Paul, what did your run total end up this week? I'm sure you got your 70 miles - impressive!!!
Good luck!
@ Fred - Congrats on the new VDOT.
@ Matt- you are ready to break thru VDOT of 50 with the times you are running.
Since I didn't test this week, I went a little longer today. Did 9 miles in 75' on the mill. EZ 2 mile warm up @ 9:13 pace, Then ran 3 x 1 mile @ 7:20 with 1 mile in between @ 9:00 pace. Then did 1/2 mile @ 7:05 pace. Finished with 1/2 mile cool down. I finally feel like my running is coming around again as my HR was in Z3 (144-149 bpm) during the intervals. My heel also was fine today.
Hey Steve, I was wondering what was going on out there on the Path this morning. I started running just after 9am and figured whatever race was out there I must have missed, then I ran into a wall of people near the end of my run and realized it was a late morning start. Sorry to hear about the bad footing although once you got onto the Path the pavement was clean for sure. What a great morning for a run although it was breezier than it looked and the folks heading north for the 10k were probably hurting a bit.
Cheers!
I think so too. That would be a 1:31:31 half marathon...I should be able to do that. The real question is if I can knock out a sub-1:30 in DC in 2 weeks. That would be a 51 VDOT...possible but far from guaranteed!!