JOS Week 14 Run Test and Exit
Hey all-
I got a note that Carrie has got some stuff she's got to take care of that will keep her away for the next little while, so I'm starting up the run thread.
How are you going to finish out your run OS? Test on Sunday with an identical 5K for bookending purposes? Race a 5K, 10K, or Half?
Notice that the workouts this week have some of the same intensity we have been up to, but in smaller doses. This is cassic Taper to give you a decent chance for a nice test. You'll want to schedule some transition time to your next plan...a bit of rest-tup time so you don't burn out before your race. Catch the webinar Monday evening or the download when it comes out on this.
Some of us will hack this week and next, depending on your goals or when your close-out races are. So keep watching this thread for a week or two , and if you're run-racing in the week or two after the close of OS, tell us here how you did!
Good luck everyone!
Comments
Bill,
I did the bike workout on Saturday(outside YAY!) and bricked the run. But Sunday I did a hilly 15k race - Indian Trails in Locust, NJ.- Should I use that for my run test? I felt ok, but think my legs were a little tired from the ride on Saturday, we did almost 60.
Thanks
I think the bottom line is that if you think you ran well enough on Sunday that you are satisfied with the result, you are good to go, especially if the result was in line with what you expected. The vDOT may be as much as a point lower than you would get from a 5K test. In theory, it's not supposed to be, but in practice MOST people can run a 5 K at about 1 VDOT higher than a half marathon and about 2.5 higher than a full marathon.
However, you imply that maybe you think you could do better on an "ideal" race. If so, and it doesn't mess up the rest of your life, no harm in racing or TT'ing again this coming weekend. If you think you could run it 5 minutes faster, that would be about a 30 second/mile change in your TP.
Play with the numbers here: http://www.attackpoint.org/trainingpaces.jsp
Thanks Bill, I think I'll bank this as my run test and rest up to crush the bike test.
Made it to week 14 in my very first OS. Wooo hoooo!!!!
I am racing a half marathon this weekend to see how it goes. Sort of bummed that I am not doing a 5k test as I have all others, but it is time to let these legs fly and see what they can do.
The first mile felt good. The second mile I almost stopped and walked home. Left achilles really smarted but I have been noticing that after some of my long hard bikes and then it is gone. Mile 3 on felt great so I picked it up a little. I am swimming tomorrow and doing my bike test Thursday morning before heading into the fire station for 24 hours of love.
Lets knock this last week smartly out of the park!!!
http://connect.garmin.com/activity/295793119
1- 9:43
2- 9:39
3- 10:01
Target pace inflated due to run course I tested on so I'm happy to get as close as I did. Last one was tough. Had to jump onto the treadmill rails several times so I think cooked myself on the 1st 2. All good training to get me faster, right?
Same here I am doing the Drake half and might use that as my final vDOT test. We see how I am feeling when the time gets closer. Are you doing Drake?
I'm running next weekend (April 21) at some race in Ft. Dodge. It's a local fund raiser. My guess is that there will only be a couple hundred runners or something like that and it will be pretty sparse running my pace. I'm sure there will be some real rabbits, and probably a lot of 1:45+ people. We'll see. Anyway, I'm looking forward to it, no matter what.
Run test today and will do bike tomorrow so I can also swim today. Realized an almost two point move on the VDOT since last test. Pre OS = 30, After OS = 34. Loading up the GF to continue the incremental and iterative success until the HIM plan. Work does work.
So excited it's going to hit 70 this Sunday in Deutschland and looking forward to biking outside. Have a great weekend folks.
Tony
The good news is I eeked out a 9 second pr! I ran as I felt, picked it up in the last 5k which is a bit rolling, and really pushed through the LONG shoot! I was SHOCKED to see that tiny pr! Shocked and smiling! I felt pretty good through out, and *maybe* could have done better if I could learn to suffer for longer.
EN is making me much more comfy going hard, moved my "happy pace" up and I feel MUCH more durable on the run, my limiter! It was awesome to race with lots of my local teammates and EN'rs! Pr's were dropping all over the place, and my run buddy , fellow EN'r (my hero!) Cathleen White won our ag! AWESOME!
January 2013 vDot was 31 (5k on treadmill, 1% incline)
February vDot was 33 (5k on treadmill, 1% incline)
April 2013 vDot is 31 (half marathon - outside on the same course as Trish Marshall above)
While my vDot went back a bit I was expecting this as I have not been able to hit my latest run paces outside in the real world - only inside on the treadmill. I think that I somehow cheated my last 5k test and the pace was a little too aggressive for me in any workout outside since.
I did not particularly train for this half marathon - meaning that I did not put in any additional bonus mileage over the prescribed runs, so this was actually a stellar race given.
My last half marathon PR was in 2011 a month out from my marathon. I ran the hilly and windy course yesterday 4+ minutes FASTER than the half in 2011 for a new PR without even trying!
Work works!!!!!
Did 2 x 1 mi + 2 x 1/2 mile run today. My Garmin was off a bit on a few but close to targets on all. And dog is tired so life is good.
Good luck to everyone transitioning into other plans! Have a great season! I'm moving on the SC plan ramping up for Quassy Oly. I don't think a SC forum has been set up et but I'll be there as soon as it is!
Old vdot: 37.9
New vdot: 39.9
Can I get a hell yes! Now onto transition week and then HIM plan.
Did my End of OS run test this morning.....
VDOT unchanged from week 8 test...but I am very happy with it (ran solo so no rabbit to chase). Temps are 20deg higher and the humidity was a nice, pleasant 100%. After transition, I expect to go SC plan until IMWI prep....maybe then I can get back to the elusive 50.....
It was great training with everyone -- thanks for all the motivation, mojo, and accountability.
And again a shout out to our OS Captains: that was a very positive change from previous years. Thanks William and Carrie!!!