NOS 2014 Week 8, Run Test
Here we are - the week of Truth! Several things to keep in mind this week:
1. Coach Patrick's Podcast - need to listen to this especially if you are new in the da Haus. He talks about expectations, test protocols, and negative splits. The best example of how to pull off a good test is Dawn's test on 14 Dec in last week's thread - same course and negative splits - well done. 
2. Understanding your test results - go to our Wiki and put "test results" in the search and find this article from Coach Patrick. It is a "must read" especially if you don't meet your expectations on this test. 
3. Run Focus - as I planned my week, I re-read the "2014 OS Modification Flowchart", which contains the guidance to do a "run focus". For this test week, it says to do a light 30' run on Tues, run test on Wed, bike steady on Thurs, rest on Friday, bike test on Sat, and run easy on Sunday. 
Last point - keep the posts coming! From Mike in some Middle East five star hotel and Jason in the Frozen Canadian back 40 somewhere in the Yukon to Stefan in Austria- we are all setting the foundation to a Great 2014! Work Works!
Comments
My first run test was a 5K on 10/26. My time was 25.23 with splits at 7:53, 8:25 and and 8:20. This put my VDot at 37.
My second run test was a similar course 5K on 12/7, with a time of 25:18 with splits at 8:09, 8:12 and 7:55. According to the calculator, it doesn't change my VDot, and truth be told, I am kinda bummed I wasn't under 25 and the time wasn't a huge change from October (sorry, I have not gone to the Wiki yet).
I am however, excited that my paces were stronger than the time trial.
That said, shall I just hit the road for a 5K run instead of doing another test? I live on lots o'hills, and it would be difficult for me to duplicate either course.
Thank you so much,
Beth
Guess who didn't read the note about negative splits!!
At start of OS 5Km time was 21:50, Vdot45 based off a 45:00 10km run (7:15 min /mile pace).
Worked out I needed to be 6:53 pace to hit the same 5km time - I've never EVER run sub 7min mile pace. Last couple of weeks my Z4 intervals had been around 7:05 pace.
Warmed up well using the EN run warm up (this is key !!). Oh well I thought, do the best you can....
Mile 1: 6:31 Av HR 162
Mile 2: 6:36 Av HR 169
Mile 3: 6:38 Av HR 175
Total Time: 20:22, New Vdot 48
Opppps! How did that happen
After the slight disappointment on the bike FTP test, I was over the moon with this result. Oh boy did it hurt but its in the bag !!
SO THANK YOU EN - work definitely works!!!!
G
Nice running G.
Liz...I concurr with JoeH. ...its just a test...it gives you an opportunity to measure your progress...its not necessarily a competition...looking at your splits...you did great on test number 2...ie. negative split (not a fade)...improved time...my bet is your HR was steady or better than test 1...those are all positive things...even in your vDot number didn't change....you should look at those facts and see progress...real progress...your race is months away...its not today or even next week. Keep up the good work...your building fitness and will all payoff and come together in TX (or wherever you are racing)
Ran intervals this morning. 12 degrees F & snowing. Not optimal surface conditions, but the run felt great. Very quiet and only a little traffic to watch for. Hit the intervals pretty good for the conditions
@Edwin: I like how you really slow down between intervals. I always feel internally pressured to stay at LRP during the rest phases...maybe I will drop down to a slow jog between intervals like you are doing here.
Quick!
Everything was working fine up to 2.5k then I started to get breathing problems - it just got harder and harder to get the needed amount of air in that I need! It got worse up until 3.6k then I realized I would never be able to finish that one today in an appropriate pace. I gave it everything I had left to finish 4k than I pulled the plug.
Average pace for the 4k was pretty much exactly what I planned to run but when I use the 4k with that time for the vDOT calculation I'm pretty much at where I started at the beginning of the OS and I know this is simply NOT the truth.
Should I do a second test this week???
Richard...rest/recovery between interval depends on the type of interval....it looks like Ed was doing Z5...with usually is coupled with Full recovery in between...of whatever it takes to get HR down and ready to run the next interval....Z4 intervals..(tempo type)..typically you would keep moving at some moderate pace...Z1 or slightly slower...
Edward...great work outside in suboptimal conditions....I'm a bit of a TM/snowbird...will run my easy or long runs outside in this weather but will do my intervals inside this time of year...(ie. when its below 30 and snow/ice on the ground)...guess I need to HTFU...LOl
Rock on!
Stefan,
I will go the other way and say you should retest but in a few more days. You bombed the bike test and got to have some fatigue from it. Not to mention doing the run test and getting almost through it. The breathing thing is weird. Have you ever had that issue? I would retest and see if you can get more accurate numbers. Particularly as well as you have been running. Why waste the 6 weeks not running at the paces you should for the next step?
I was thinking that also the WU may be a problem in that conditions ... maybe too less intense WU!
Run test done at 24:03 with av. heart rate of 146 and Max of 161.
Not great but steady and since my bike test improved, I am not worried.
Also, I ran a 5K race 3 weeks ago and got a PR of 23:47 with av HR of 148 so my result today was steady on.
Here is the FAIL part...
When you forget to change the sport on your Garmin and do your run test on bike setting you lose your mile split data and cadence.
Poop on that.
Oh well, on with the OS
are all of the podcasts on youtube or are they hidden elsewhere?
Improved my 5k time by 32 sec to 23:04. Ran a 7:40, 7:26, 7:14. I probably could've gone faster in the first mile but was scared I was gonna blow up towards the end. vDOT improved by 1 to 42. Very happy with these results, as the run is usually the hardest for me come race day.
Good luck to the wifey who is testing later today and to everyone else
I know some have been sharing their methodology. Here is mine. I have been doing the run focus since about week 3 I think. I have only missed one run (a Tuesday strides run) since the start of the OS. I typically will run the main set on Wed and Fri and then stretch it to an hour and the same on Sunday only go a bit longer to about an hour 20 min. I will try to maintain in z2 in the non-MS time. As I have posted earlier, I have been concerned about fatigue in the last few weeks, but with going to bed earlier feel like I have that under control, at least relatively so. I will likely continue with the run focus but see how I feel the remainder of the way out knowing that I can always just turn that off and take the extra rest if I feel that crash and burn coming.
Any thoughts from the crowd on the paces? Since I was just a few seconds (within 5) of the extra bump in vdot, would you all recommend sticking with the 47 paces or the 48 and see if I can hang? I always like the extra challenge but realize that can result in carnage as well.
Vdot improved from 36 to 38. I actually think I might have been able to go a little harder but not much and I feel like I tested well. I also had a Strava PR for the 5k distance, the first real PR I have had since before I got hurt over a year ago. Work works!
http://app.strava.com/activities/100793066
Richard
First off I am blown away how much weight you have lost AND been successful at keeping it off. Secondly that is a wonderful improvement for a 220lb guy. Just fantastic.
Scott,
Folks may say the vdot test results are the vdot test results but I would cheat and bump it up. If you think it is too taxing early on take it down. I wish I was a 47!
Last JOS I gained only 9 SECONDS in 12(!!) weeks and this is less than 0.2 vDOT Points if you prefer to use calculator on www.attackpoint.com.
BUT (and that's a big one) ... we are not training for a fast 5k - we are training for a fast 21/42k and this is going to happen. PERIOD. - TRUST ME!
Finally, after over a YEAR in da haus, I think I have figured out this negative split thing.
11/13 test:
22:14 7:06>7:21>7:09:6:15
Vdot 44
TODAY's TEST
21:38 7:14>7:04>6:39>6:23
NEW vdot 45
http://app.strava.com/activities/100795467
...and it hurt so good. Bring on part II of the OS!