I am pleased with this, last week my knee/quads really flared up and hadn't run in a week to give a chance to heal up. I did 21min something on Jan 1st this year but I have been doing too much slow running for IM training.
For the OS, it would be awesome if I -
a) did not get injured b) could achieve my goal of running 5k in under 20 mins.
Before I post my results, I have just got to comment on some of these awesome posts:
@Rachel - yes, running is hard and my goal also is to get some of my speed back! I'd rather chew tinfoil than run intervals.
@Ray - run over by a race marshall? Injuries that bad? Now that must be a story! Start a thread and tell us.
@Steve - impressive graph. I would ask how you did that, but I am too busy playing with my power results and my own graphs with my new Garmin/powertap toy. I suspect you are correct, your distance vDot increase is a reflection of your age. Good analysis!
@Roy - impressive PT test! I am glad they are more "operational" now. I took a PT test with the Marines back in '03 and all I remember is that I had to do a 3mi run (vs. 2mi for Army) and pull-ups in addtion to sit-ups I think. Way to go!
Took my run test and nothing made sense. Weather was 78 degrees, drizzling with 100% humidity, and I just melted. My course is two neighborhood loops in my sub-division of 1.6mi each. First loop - 13:00 (8:08/mi) and although it was slower than I expected, I thought I could bring it home the second lap. Not so, did a 13:24 (8:23/mi). My AVHR was 173 and my max was 187, so I was certainly working way, way hard.
So, rather than re-test and get out of "sync", I decided to manually load in a LTHR of 8:00/mi and 164, which make a lot more sense based on where I probably really am based on some other runs I have done on this course the last few weeks.
So - as a self-coached athlete, it's time to move on and get this moving! RnP give some advice on this in the OS guidance as well as the Wiki if you are in the same situation. If you need some more one-on-one with them to work out your run test results, just post your question to them in the micro thread in the "Training Forum" and they'll get back with you.
WOW!! All these AMAZING test number! talk about speed!!
Well I did my 5k test on Sunday because I had a race that day....PR for me @ 25:19. Not super fast, but room for improvement! Seeing as my 5k time in March was 32:46, I am happy with the progress, BUT I am SUPER PSYCHED to follow my new plan and work HARD to get faster!
Decided to run this test at the gym as there are too many hills around my usual running spots. Running 3 mi on a 1/16 mi track was interesting, but much better than a treadmill. Beat my last 5k PR in July by 12 min.
Got my alternate WKO in tonight..... bbbrrrrrr! 27* and breezy!
1.5 mile warmup to the HS track then 2x1600 (400) and 1.5 mile cool down. 6 miles overall @ 7:46 (MP - 3 secs).
Intervals at 7:00 which was a little over cooked - should have been 7:15 for TP but it just felt right. Not so hard it hurt and could have gone several more but didn't want to bugger tomorrows bike session.
Did my test this morning at the gym. 3.1 mi in 24:20. Coach instructed me to take it easy as I have been off since IMLou and would hate to injure myself. I probably could have pushed for a sub-21 but I held off. Still faster than my first test from last NovOS!
Did my test this morning at the gym. 3.1 mi in 24:20. Coach instructed me to take it easy as I have been off since IMLou and would hate to injure myself. I probably could have pushed for a sub-21 but I held off. Still faster than my first test from last NovOS!
I'm still trying to figure out how to properly "pace" the 5k test on a dreadmill. I do quite a lot of running on the mill year-round, both short and long runs.
It was either Red Sox or 5k test....sorry EN, I may not live another 95 years to see this happen again!!! YEAH SOX!!!! Will cram 5k in on Friday so I have a reason to be slow.
So I guess my eyes got a little too big for my fitness this week after Tuesday's FTP test and Wednesday's fitness test at work. My grand plan of running my VDOT 5k this morning blew up about halfway through. Didn't have it in me and I pulled the plug rather than try to force something on the tired legs. I'm going to hit tomorrow's bike work as assigned, run for time (no intensity) on Sunday, rest Monday and then try to recock on Tuesday.
Tested today... 21:45 for 5K (which is not that bad 11 days after a marathon PR and the day after having done VOmax intervals workout on the bike...) My PR 18 months ago was 19:28
Breakdown as follows: Mile 1 : 6:39 Mile 2: 7:00 Mile 3: 7:23 HR Avg : 186 so...started too fast but avg pace 7:01 at this point I can live with (1 month ago did a 5miler in 35:06)
Week all screwed up due to travel. Did my Sunday 2x 1 mi today on hotel treadmill. Hot as hell in there. Hit pace on first but had to take a break midway thru 2nd mile. Whatta lame ass! Well at least I did something.
Test results from earlier this week. 22:27.59 5K; vDOT 43; 167 Ave. HR; 7:25.54 mi1; 7:14.40 mi2; 7:05.72 mi3; :41.92 .1mi.
Can't get a feel for the treadmill, so i'm sure the pacing was too conservative. Not too far off the outdoor times though so still lots of room for improvement.
Did my test earlier this week, 29:22 (9:27 pace), 169bpm average. splits were 9:48, 9:38, 9:01, 0:52. Wasn't quite sure how to pace it, only mlldly botched it, likely leaving 30 seconds or so on the table. was shocked to look at my historical training data to realize i ran a training 5k at an 8:22 pace back in '11. I look forward to being that "fast" again.
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?
Steve- I think it is an emphasis you may have placed on endurance v speed lately? have you trained for 5k vdot improvement or have you been training for marathon,halfmarathon,IM?...probably a training emphasis effect? as you see the vdots coming together...if it were age related or detraining realated decline...probably see both lines flatteningout.
I did this run as a brick after the morning ride. I got my zones off so I was a little after for each of the 15 minutes than I should have been. Ended up with 3.68 miles at an 8:14 pace. Should have been 15 @ 8:35 and 15 @ 8:17. Onwards to tomorrows run!
Never go into a test wishy-washy...fail today..but ok...
2.25mile warmup with strides....it was warmer than I anticipated and I overcooked the first mile @ 6:05pace...mentally was not into the solo 5k test on the road and aborted...ended up running a total of 8.5 miles with a mix of hard 1200's and 400 breaks/jogs...don't know why I turned it into that run...but I did....felt good to kick up the legs....but I didn't have it in me today to test.
c'est la vie....I will use my last road 5k ...which was about 8 weeks ago...20:05 for 49 vdot..yes there was a Marathon and recovery in between but I think that will work for now.
Well, after spending a hard 2.5 hours on the bike (on and off) at my friend's cycle studio, came home and ran 1.89 miles in 20:06 - paced improved to 10:38, cut a minute off my pace from Wednesday, VDot went from 26.2 to 26.6.
Went to the track for OS Sunday run...... Saw my first snowflake as well......hit my numbers in both 800's (3:11/3:15) and the mile was at 6:33. Felt better than I thought I would after yesterday's brick and tired legs when I woke up. Have a good Sunday everyone and use that extra hour of sleep to get your recovery/sleep in order!
Well that long run 2day was pretty nice even though it was raining all the way and my clothes weight about 5kg not including the shoes Did the prescribed repeats and extended the run to 16km as I have to prepare a little for HM in 2 weeks ... long run next week should then be around 18-19km
Comments
http://runkeeper.com/user/davyp/activity/264231242?&tripIdBase36=4dbe4q
Time : 22:14
Pace 7:10
HR: 163
vDot: 44
I am pleased with this, last week my knee/quads really flared up and hadn't run in a week to give a chance to heal up. I did 21min something on Jan 1st this year but I have been doing too much slow running for IM training.
For the OS, it would be awesome if I -
a) did not get injured
b) could achieve my goal of running 5k in under 20 mins.
Skipped the 5k test and opted for a tempo run...need a few more runs to ensure IT band is all set...
@Rachel - yes, running is hard and my goal also is to get some of my speed back! I'd rather chew tinfoil than run intervals.
@Ray - run over by a race marshall? Injuries that bad? Now that must be a story! Start a thread and tell us.
@Steve - impressive graph. I would ask how you did that, but I am too busy playing with my power results and my own graphs with my new Garmin/powertap toy. I suspect you are correct, your distance vDot increase is a reflection of your age. Good analysis!
@Roy - impressive PT test! I am glad they are more "operational" now. I took a PT test with the Marines back in '03 and all I remember is that I had to do a 3mi run (vs. 2mi for Army) and pull-ups in addtion to sit-ups I think. Way to go!
So, rather than re-test and get out of "sync", I decided to manually load in a LTHR of 8:00/mi and 164, which make a lot more sense based on where I probably really am based on some other runs I have done on this course the last few weeks.
So - as a self-coached athlete, it's time to move on and get this moving! RnP give some advice on this in the OS guidance as well as the Wiki if you are in the same situation. If you need some more one-on-one with them to work out your run test results, just post your question to them in the micro thread in the "Training Forum" and they'll get back with you.
Well that was a disappointment. I guess I do better in a race when I am chasing a rabbit.
VDOT dropped to 41.
3.1 miles in 23:36.81 with an average heart rate of 170.
I was over a minute slower than a 5K I race in a month ago. Oh well. An opportunity to improve.
WOW!! All these AMAZING test number! talk about speed!!
Well I did my 5k test on Sunday because I had a race that day....PR for me @ 25:19. Not super fast, but room for improvement! Seeing as my 5k time in March was 32:46, I am happy with the progress, BUT I am SUPER PSYCHED to follow my new plan and work HARD to get faster!
Keep up the great work everyone!!!!
Decided to run this test at the gym as there are too many hills around my usual running spots. Running 3 mi on a 1/16 mi track was interesting, but much better than a treadmill. Beat my last 5k PR in July by 12 min.
22:57 for a Vdot of 42
Got my alternate WKO in tonight..... bbbrrrrrr! 27* and breezy!
1.5 mile warmup to the HS track then 2x1600 (400) and 1.5 mile cool down. 6 miles overall @ 7:46 (MP - 3 secs).
Intervals at 7:00 which was a little over cooked - should have been 7:15 for TP but it just felt right. Not so hard it hurt and could have gone several more but didn't want to bugger tomorrows bike session.
29:28 , 175 avg hr.
5K test this evening on an indoor track - rainy and really foggy here tonight, so no outside run.
34:20 for a blistering 11:04/mile pace.
VDot = 26.2 - fixed it
So I guess my eyes got a little too big for my fitness this week after Tuesday's FTP test and Wednesday's fitness test at work. My grand plan of running my VDOT 5k this morning blew up about halfway through. Didn't have it in me and I pulled the plug rather than try to force something on the tired legs. I'm going to hit tomorrow's bike work as assigned, run for time (no intensity) on Sunday, rest Monday and then try to recock on Tuesday.
Lots of great work going on. Keep it up everyone!
My PR 18 months ago was 19:28
Breakdown as follows:
Mile 1 : 6:39
Mile 2: 7:00
Mile 3: 7:23
HR Avg : 186
so...started too fast but avg pace 7:01 at this point I can live with (1 month ago did a 5miler in 35:06)
Lots of room for improvement !!!
Test results from earlier this week. 22:27.59 5K; vDOT 43; 167 Ave. HR; 7:25.54 mi1; 7:14.40 mi2; 7:05.72 mi3; :41.92 .1mi.
Can't get a feel for the treadmill, so i'm sure the pacing was too conservative. Not too far off the outdoor times though so still lots of room for improvement.
http://connect.garmin.com/splits/397458966
5K-21:10 with a pace of 6:52 = vdot 46
Hope to break 20 by the end of the OS ( never tried to do that before but better before I get to old )
Never go into a test wishy-washy...fail today..but ok...
2.25mile warmup with strides....it was warmer than I anticipated and I overcooked the first mile @ 6:05pace...mentally was not into the solo 5k test on the road and aborted...ended up running a total of 8.5 miles with a mix of hard 1200's and 400 breaks/jogs...don't know why I turned it into that run...but I did....felt good to kick up the legs....but I didn't have it in me today to test.
c'est la vie....I will use my last road 5k ...which was about 8 weeks ago...20:05 for 49 vdot..yes there was a Marathon and recovery in between but I think that will work for now.
Well, after spending a hard 2.5 hours on the bike (on and off) at my friend's cycle studio, came home and ran 1.89 miles in 20:06 - paced improved to 10:38, cut a minute off my pace from Wednesday, VDot went from 26.2 to 26.6.
Small steps, small steps...
Did the prescribed repeats and extended the run to 16km as I have to prepare a little for HM in 2 weeks ... long run next week should then be around 18-19km
http://tpks.ws/TcWV