NOS 2014 Week 1, Run Workouts (LTHR - Test)
Okay - time to get this thread started! 
If you have read all the stuff Brenda has sent out in this "http://members.endurancenation.us/R...er#TESTING". then you should be ready to go this week. 
If you haven't, no worries. The training plan for this week says it all. The big idea is to get a run benchmark to set your training zones. You get a chance to re-test in week #8 to re-set them. 
Roy put out some great guidance about what to post in another thread in this NOV OS forum, so I won't repeat all of that. But I will say that we are all in this together, so post way and tell us how you are doing this week. 
0
Comments
As I haven't run with any purpose for almost 2 years there will be no test for me this go 'round. Gonna focus the next 30 days on simple frequency running. No time, pace, HR, etc. Just gonna get started. Have to test my left knee out before I try anything hard.
So . . . .
I did 1 x 2 miles at very easy run pace on flat out and back. Couple of 15" walk sections included. I have a hill to climb to get back to my prior glory but I will get there. I always do.
Who's next?
54 vDot
18:30 5K
181 HR
6:18 mile 1
5:57 mile 2
5:44 mile 3
5k - 18:41
vDOT - 53
Each mile was within 5 seconds of each other, but got faster each mile.
Resting tomorrow to get ready for the bike test on Wednesday...........well, as much as I can as a 1st grade teacher!
Have a good night.
5k test done at an indoor 400 meter track. I tested on an indoor track because I despise treadmills and run testing outdoors in the winter is very unreliable (traction on snow & ice, sudden cold snaps, etc.)
Added bonus of 400 meter track running is you get a time split after every quarter mile.
20:05 for a vDOT of 49.
Here are my splits. Lap 1 was 1.5 laps.
I started off a little too fast in laps 1 & 2. Settled in to a good pace laps 3-8. Still feeling good by lap 9 so kicked my effort up a notch. Barely hanging on in laps 11 & 12 through the finish.
Big thanks for Brenda & Steve Ross for joining me at the track. It made a big difference having you guys there.
5K in 34:21 average pace 11:04.
I tried inputting the data into the run pace calculator and something is wacky there as my z5 training pace was listed as 4:05 and my predicted Half Marathon time was 57:xx. Hopefully the tech support folks can figure that one out...
Beth
I raced on Saturday as well, and my take away from Coach Patrick's video is that can I use my results in lieu of a test today. I can simulate the course for the retest so I am psyched about that.
That said, here are my results:
7:53, 8.25 and 8.20 for a total time of 25.22 / 3.09 miles / 8.12 pace.
Vdot=37 and the calculated zone paces look about right.
I guessed on the HR (121) based on Monday's test.
The predicted 1/2 time of 1:58:34 is pretty close to my PR from last year of 1:59.
So cool!
1st mile at 6:51 pace (hit my Z4 on the button)
2nd mile at 6:50 pace (forum accountability helped on this one as I needed a little extra kick during the last quarter mile)
excited to see everyone's test results throughout the day
My results:
temp 45F
dist 5k (3.1 mi)
total time 20:05
avg pace 6:27/mi (lap1 6:28, lap2 6:18, lap3 6:33)
avg HR 170bpm
VDOT = 49
The last mile was a sufferfest for me, but I am very happy with a VDOT bump over my best test last year - 1 point, but I'll take it!
Onward and Upwards!
Time = 25:25. I was definitely tired but was so worried about blowing up that I think I held back a bit too much. Oh well, I have a lot of room for improvement.
Revised Goal for the OS (Run): Be back at my more normal 5k time of ~22:00 by the end of the OS.
Decided not to do the 5K test today and will use my most recent results from 9/24 @ 46.5. Mostly because I am still recovering from running a PR marathon last week. Instead of the test I will do some 1600m repeats at the track tonight.
Interesting (to me anyway) is a chart of all my race VDots since 2004 when I started running. While the data points are discrete values, having them displayed as a line helps to visualize changes in time. Each series represents a different distance.
One thing that stands out to me is that while my marathon and HM VDots continue to climb slightly, my 5K times are flat to decreasing.... Is that an indication of age related slowing for higher intensity efforts, whereas slower endurance efforts continue?
Pretty satisfied with the result of 18:24 and a vDOT of 54
I was expecting a lot slower time so this is an amazing point to start at!
I interpret this graph not so much as your 5k times flat-lining. I see a trend where your vDots across all distances are converging.
Perhaps it's a reflection of the type of training you're doing. Yes, OutSeason training is meant to boost our 5k time, but the majority of the training year is dedicated to getting us faster at LRP, MP and HMP. I think the chart also indicates your marathon and half marathon performances are getting closer and closer to what your potential is on race day (better execution).
Very cool stuff!Just ran an almost completely flat 5K without much wind in 25:41 for a vDot of 37. Plenty of room for improvement (I am pretty crazily detrained at the moment), so looking forward to significantly boosting this during the OS!
Ok, i didn't really enjoy that to much. Its been a long time since I tried to run anything thing that fast or that short. Now I remember why I hated running the 440, or yah its called the 400 now, LOL.
Mile 1 - 6:33
Mile 2 - 6:12
Mile 3 plus the .1 - 6:47
total 19:30
On my schedule today was a semi-annual fitness test required for work. Bottom line 300/300 points, BOOM! First time in 22 years I've max'ed a test.
Combat Fitness Test (CFT)
1/2 mile in boots/utilities - 2:45
90 30lb ammo can lifts in 2 minutes.
Short obstacle course that includes running, crawling, dragging then carrying a buddy, ammo can transport and throwing a training grenade - 2:17.
Absolutely smoked right now, but feels good. Now trying to rest to have a good 5k on Friday. Keep on the gas everyone!
VDOT: 37
avg HR: 177
my pace splits were 8:34, 8:20, 7:56, avg 8:16, so I guess I started off a little slower than necessary, but I'm happy with results as I have always been slow and 5k time was decent for me. Not sure what to expect for improvement over OS, as this is my first OS, but I'll take any increase in speed I can get.