2014 JAN OS Week #1 Run Thread
Good afternoon ladies and gentlemen, this is your Captain speaking. Welcome aboard flight JOS with non-stop service to domination. Our in-flight feature will include a healthy does of PAIN with an equal amount of WORK. Feel free to let myself or your co-captain (BIKE THREAD Kate Kaufer) know if you have any questions. Fasten your seat belts, hide your kids, lock up your recreational sugar and prepare for TAKE-OFF!!!!
In all seriousness, welcome to the January Out-Season Week #1! I plan to set each week's run thread up on Sundays so they are ready to go for the week. I'm jumping the gun a little by adding this on Saturday night, but apparently we're getting the snow-pocalypse tomorrow here in the MidWest, so I may lose power, or have to dig out. 
Your first week is focused heavily on testing with a few "get 'em moving" workouts thrown in towards the end of the week. Your 5k vDot test is this week, which will set up your baseline for run training throughout the OS. I highly recommend the coach videos posted at the top right of your training plan page for each week. If you have specific questions, always hit up Coach P in the Micro Thread or reach out to the INSANELY knowledgeable JOS team. There are some serious veterans here who are amazingly supportive of the beginners.
Lace 'em up, lock 'em down, and get rolling! Can't wait to see how y'all make out this week!
Kori
Comments
Whatever/wherever it is, embrace it. It will be your 'friend' this OS.
As I said in the pre-OS thread, I just did a 5k a couple of weeks ago (VDOT of 51), so I am calling that my Test. My goal this OS is to increase it up to one full VDOT point, but to mostly concentrate on the bike.
Again, Good Luck and GOOD PACING!
Joe - thanks for the links! I always thought that a 5K was short enough to just kill yourself the whole time, but you are 100% correct. Pacing has everything to do with a positive outcome!
My Garmin was acting up today while I was running on our indoor track. (It was something like -20 F real temp outside.) As a result I didn't have a very good sense of my fas pace, while trying to run some approximately 1000 m intervals. I just tried to run them "fast". All I could do is measure the time for this distance, which isn't exactly 1000 m.
The bottom line is that I ran them about 20 s/mile faster than I should have. While I think it's cool I can run those at 6:00 pace, it's probably not a good idea to have done that.
From now on, I'll calculate the total time for my intervals in advance, in case the same problem comes up again.
"This is an opportunity for greatness" and "push through the suck, on the other side is awesome" are my mantras for this OS. I need to really work on the run as it is the sole limiter for my performance come race day. I ALWAYS give up on the run and on myself. Well.. no more!
I DECLARE WAR ON MY LAZY!
No run test for me just got in 35 minutes yesterday as my scehdule got shifted. Will do the bike tomorrow maybe this evening pending how I'm feeling. Started coughing after this run again. Perhaps I'm not healthy yet.
I'm going to be doing a mini-hack tomorrow. After the Holiday Run Challenge I did a 5K race on New Year's Day for my final HRC day. I Managed a 21:05 to come up with a VDOT of 47. Good luck everyone, especially all you peeps in the deep freeze.
Thoughts about doing this on the treadmill? That wasn't my original plan...I found an indoor track, but it is closed due to weather (I will keep my personal opinions about this to myself at this point, but let's just say if my kids are out of school one more day, I will be committing myself to an institution).
I just got a footpod for my Garmin 310XT but havent tested it out inside or anything. Should I use the footpod and do this on a treadmill, or wait it out for the track (Friday at the earliest). Thanks in advance!
Party line is: best to test where you intend to do most of your interval workouts. If you do go for a treadmill, try to use the same one each time, and make sure you've got enough fans to avoid being overcooked. On the treadmill, I use the footpad/310 combo also, and seem to get very good results with the default "1000" setting. At least at speeds between 10K and Marathon paces (6:50-8:00 min/mi)
Having said that, I end up doing my intervals in any of five locations, depending on weather, time of day, etc. 2 composition tracks, a clay/pebble track, an undulating bike path, and a treadmill. And I usually use a 5K or 21K race to set my VDOT, on a course I will never do workouts on. But then I've been doing this for 15+ years, and understand how to modify pace depending on where I find myself, to get the same training effect. My preference is an outdoor composition track, but those I have to share with college/high school teams, as well as drive to.
Tested over the weekend and as expected I certainly have a lot of wok to do here. Running is a glaring weakness for me anyway but after the sprained knee in October/November (very limited running in December) and the extra holiday pounds I will be looking to significantly improve my 29 vdot. That is why we are here. Time to go to work!
I never trust the treadmill speed, but since I will be running on it all OS I use it for testing. The vdot works out to 5 less than my in-season outdoor vdot from a few months ago so it seems about right.
5k test:
Duration: 18:01
Work: n/a
rTSS: 37.6 (1.083)
NGP: 5:47 (278.4 m/min)
VI: n/a
Pw:HR: n/a
Pa:HR: 2.57%
Distance: 3.099 mi
Elevation Gain: 0 ft
Elevation Loss: 0 ft
Grade: 0.0 % (0 ft)
Min Max Avg
Heart Rate: 181 198 193 bpm
Cadence: 60 95 93 rpm
Speed: 0 12.4 10.3 mph
Pace 4:50 0:00 5:49 min/mi
Altitude: 482 483 482 ft
Good luck to everyone testing in the morning!
Despite being -8 degrees outside today I got it done! http://connect.garmin.com/activity/426597353
It was a bit cold this morning. -8 with windchill but I knew that if I used that as an excuse I would never get this done. Being that I have not run in months and only a few times sprinkled in November I knew this would be ugly.
Besides being hard to breathe through a mask when gasping for oxygen it was not terrible. My skin above my ankles are burning right now from having to keep jumping back in the snow when cars drove by on 53rd(never mind them using the other lane to drive!)
My mile splits were 8:41, 9:01, 8:53. I was quite happy as my goal was to beat 30 minutes. I still have a long way to go to be back to the day and age of running sub 20 on a 5K.
Let the aches and pain begin.......
I have a question for all you guys....
I've been rehabbing a run injury for about 6 weeks. I've reached the point of knocking out 3x 1mi repeats at pre-injury TP (keep in mind that I was in the Nov OS). But, I need a little more recovery time in between runs and can't/won't do a very 'hard' run more than once per week. So, you never really know what % back you actually are, but, if I had to guess, I'd say I'm at about 85%.
Do you think I should do a test now even if I hold back a touch to get the baseline or continue on with my lower RPE/HR guided runs for a few more weeks until the next test?
I guess the bottom line is should I accept a test that is sandbagged/slower/but safer or wait a couple of weeks and get a more accurate Vdot even though it'll scare the crap outta me?
Thanks
Get after it, everybody. Dang the POLAR VORTEX!
Ok! I listened to @Al's advice, and knowing I will spend significant time on the treadmill between now and April, I did it on the treadmill. Used my footpod successfully! 26:30, avgHR 164, VDot was 35. http://connect.garmin.com/splits/426812772
I think this is a pretty good starting point, although my concern/focus is how to be fast over longer distances, not just a 5k, since I have like ZERO experience running/pacing (you could count all my "running" only races on one hand, haha!). I know all of you seem to have a ton of experience running races, so I will be absorbing all your good knowledge.
Got it done this morning on the treadmill. It's a balmy 2 here, after the past two days of the -40 windchills. I was not going outside with the ice/snow covered ground since I'm not as bad to the bone as Shoemaker or Molchin.
I will be a better runner, I will be a better runner! This was a great starting point for me for winter heading into my third season of tri.
Info: 23:58, 7:43 pace, Vdot 40, avg. HR 176.
splits looked like this:
Time HR
Mile 1 6:57 162
Mile 2 6:54 165
Mile 3 6:39 170
mile.1 :42
Total time 21:12
this correlated to a Vdot of 46, interesting that the calculator showed 47 after i entered in the 21 so i am clearly on the cusp of the next level. My last test was a 10k on the back end of a great OLY in late September, this new test is my fastest time ever coming off a season of Mary training. I am also 10lbs heavier than that OLY, so the new years focus on body comp and focus on the OS should make things come together nicely!
I'd rather not stress about it now and focus on "surviving" the cold snap :-)
http://members.endurancenation.us/Resources/Wiki/tabid/91/Default.aspx?topic=Run+Testing+Protocol
At the bottom it gives you some indication of how to test on a TM and how to pace it.
Way to get the work done amidst the POLAR VORTEX everyone!
I felt a lot better today and was able to ramp up my speed throughout the test:
Mile 1: 7:37
Mile 2: 7:20
Mile 3+.1: 7:47
It's a starting point. I'm sure the work from the OS will get me to my goals.
@AL
Question for you regarding the use of the foot pod. Most non treadmill runners will have a faster cadence on the treadmill because the belt is doing a lot of the work and they naturally feel that they have to turn their legs over to keep up. Applying an outside measure to the foot pod would seem to make the distance longer thus making the times shorter. While people always seem to be hung up on the distance error of the treadmill I would be willing to bet that the treadmill is closer to reality than using the outdoor calibrated foot pod. Is your foot pod setting recommendation based on outside or inside? And I certainly don't think it is one size fits all right?
The implication is that you should assume your treadmill is correct, and set your calibration factor to show you the pace that the mill is saying its giving you.
Btw your point that a different cadence implies a different speed isn't right strictly-speaking. The accelerometer measures your stride so cadence is one input in inputing speed but not the only one. HOWEVER, there is for sure in my case a difference in outdoor vs. indoor stride that throws off the calibration...hence point #2 in that post...
@Matt what you said back then is what I am saying now. Also if you use a cadence that is different from your normal pace assuming that is what you measured it will throw off the distance. The same thing happens in trail running.
BTW where are you in Chicago. originally form there still have a place in Palos Heights but never get up there. Also I am doing FL70.3
Now, for me, my cadence does NOT change when I'm on the treadmill compared to outside at any given speed. Maybe that's why my calibration # is the default 1000?
As to the belt "doing a lot of the work", why am I just as tired with as hugh an HR when running at the same speed outdoors or on the TM. Maybe you mean a treadmill naive runner feels the need to "keep up" with the belt. But you don't mean its easier to run on a treadmill, do you?
Total time: 26:31 / Av. HR 163
Mile 1: 8:23 / HR 162
Mile 2: 8:40 / HR 166
Mile 3: 8:40 / HR 170
Mile .1: :49 / HR 163
@Al
Most of the criticism that I have heard and read about treadmill running is that the belt IS doing most of the work. You are not using your quads to drive your self forward near as hard because the belt is doing most of that. Take it to an extreme and you can jump up and down for a 5 minute pace.
Yes I absolutely think it is easier to run on the treadmill than outside. I cannot get my heart rate up near like I can doing a track workout versus doing the same workout on a treadmill. That's just me.
I run almost exclusive on the treadmill (same on the bike) as I have over the years because of the convenience and time limitations. Just so much easier to jump on get it done and go off to do other things. When I do go back outside and get use to the hard surfaces again I still find it easier to run on the treadmill. Given the choice between running outside on a 70 degree day or inside I would prefer the treadmill. Again that's just me and MY OPINION.
WICKED DUMB MEMBER Ray Brown
@ Chris, personally, I would wait until I know I'm 100%. (I know that's a lot easier said than done.) In a good 5k for me I'm at the edge of blowing up the entire race and everything is hurting. Maybe if you wanted to test your injury out you could turn up the intensity on those 1 mile intervals a little bit. Maybe you would get an idea if you would be alright doing the 5k?
I wasn't going to test today because I did the FTP test last night. My legs felt pretty good all day so I went for it and failed! My left leg seized/cramped up between my knee and quad at 1.6 miles. I am confident I could have kept up my pace for the remaining 1.5 miles so I'll just determine a 5k time from that pace. I guess I should've just rested or done an easy run today.