NOS 2014 Week 14, Run WKOs: Test Time!
OK - this is it! Although some of our NOS crew have either already tested or will delay the test for a scheduled race, the rest of us will test this week! 
We all have our own "tapering strategies", which may be very different than what is planned for this week. So, if you test really well, be sure to post what you did different than this plan or what you attribute your success to. 
Good Luck everyone and let's keep the mojo up for this last week! 
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Finishing up the NOS. No race 10k or otherwise available and I am traveling for 10 days starting Saturday. Looking for suggestions as to how to run test on my own. Should I just do another 5k or maybe go out for a 10k solo?
Thanks
Terry
@Terry I have tested on the treadmill 5k each time so that is what I am going to do for the finale. I just like the idea of it being apples to apples
Since the start of OS through the final 5k run test I just completed today I experienced a 5.8 Vdot improvement. (6 seconds off a full 6 points).
The analytical side of me said I wanted to do a 5k test for all three tests so I could compare my overall improvement. I am running a half on 2.15.
With the exception of a half marathon, 2 5k's and a 10k run outside, everything else was done on the treadmill. I ran a 21:30 today and actually felt like I could have gone harder. I waited too long to kick it in. I have had a huge aerobic base from all the cycling done over the last few years however I wasn't running because of my injuries. So once I started to run again the pace seemed to come back quickly.
I didn't miss any run workouts since it was really my main focus. I also got my long run up to 13 miles (every 3 weeks) and quite honestly almost always added more speed work on Wednesday and more tempo on the long runs on Sunday.
I approach a 5k on the treadmill the same way I do an FTP test. It is going to be 20 minutes or so of pain but it is awesome when you are done!How bad can it be? The worse than can happen is you try another day.
Really great work Ray. I see what was your Z5 pace at Week 1 is now basically your Zone 2. Either you were sandbagging in Week 1 or that is an incredible improvement
HOLY COW Ray!! That is AMAZING!!!! Awesome work!
Good luck with all the tests everyone!! I'll have to test in a couple weeks when I am back on my game. Hopefully getting the OK to get back into it tomorrow!
30' @ z1
6 x 90" @ z4 (2')
Looking forward to seeing everyone's results later this week!
10' - Z2
10' - Z3
I was surprised that I was able to hold these paces after 70' on the bike
@Ray - HUGE Gains, Ray! That's awesome…..Really nice work!
Conditions were manageable but not the best one for me - about 0°C and 80% humidity.
Started out pretty solid and found a great rythm but after about 45min I started to hear that the porcelain god was calling out my name ...
I managed to get through the next kilometer but then I really had to stop otherwise a disaster would have happened in my basement
Ended up running 13k in 49:37 which gave me a vDOT of 55.85 which is exactly the same as I had at the start of NOS.
My legs were feeling strong and also my HR had still some beats to give so I'm totally sure that I would have been able to run that pace for another 1 or 2k which would have given a vDOT of 56,15.
Well in the end it doesn't really make a huge difference in terms of training paces (just a +/- 2sec) so I doesn't give a sh*t on that but it would have been cool to break that 56 mark though ..
http://connect.garmin.com/activity/437515389
http://tpks.ws/yTdU
http://www.strava.com/activities/109778963/overview
Update from TrainingPeaks
Had to run just because all of the northern EN folks seem to think this is a warm day.
The peer pressure was overwhelming.
Taking it easy leading up to my 1/2 marathon Sun.
5.16 miles of Zone 1-2 then 90 sec intervals at the end.
Cold but steady.
Where are your FTP TESTS!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
Lets go!!!!!! I want to hear about them!!!!!!!!!!!!!!!!!!!!!!!!!!
@Larry All good thoughts and then hit. You will do great. Best to you!!!
My bike test is scheduled for SAT ... already preparing a 20' Power-Metal playlist
@MM and bored! I like reading them!! There no action on these boards this week. I am going to hit the Lavender room on Slowtwitch!
5k - With 2 tests in the bag, it's the best comparative distance to judge OS results. I may see a bump in vDOT
10k - Based on previous work in the OS, I should see a significant PR here. Doubtful I will see and change in vDOT.
I'm really torn here as I want to see that vDOT bump (if it's there) form all of the work this OS, but seeing if I can drop 4' off of my 10k is also appealing.
Although this was a small local race, it landed me 4th overall female, 1st AG finish. I'm still in shock with this and so pumped to continue the journey to IMTX. Splits and finish link below.
1 - 7:20
2 - 7:05
3 - 7:05
4 - 7:13
5 - 7:18
6 - 6:50
Starting NOV OS Vdot 43
Ending OS Vdot 46
https://www.racesonline.com/events/village-10k-5k/results/2014/bib/13
The course for this race included (after a turn at the 1.5 mile mark) 1.3 miles inside Ashland Cemetery, and that part of the course was full of ice and really slippery, especially difficult to keep pace because it also had a couple of hills/descents where you could easily fall (saw one guy and one gal fall hard...)
Anyway, time was 21:21 for the race course length (or 21:15 for exactly 3.1 miles), that is not bad by any means
My Week 1 test had been 21:45, but my Week 8 Test had been 20:21
So, I am going to wait a few days and test by myself again next week to get a better, more representative time
I was still 2nd in Age group, 8th overall and got a mug and a blanket as awards !
link below
http://connect.garmin.com/activity/438898140
In any case - nice job persevering and running a great time w/o taking a header!
Had a good race today at the higher end of my expectations. I did get caught up in the start and ran with the group at a faster pace than was planned but dialed it back down over the next couple of miles so no damage was done. ?Plan was for 3 miles easy, 7 miles solid and 3 mile at whatever I could muster. I pretty much executed the race well after my initial pacing reset… I still find it hard to let people go by me early on when I feel I could be faster than them, but I am getting a bit more patient and wiser in my older age. ?Nearly all those people were struggling by 8 - 10 miles when my plan was to pick up my pace. ?
At mile 10 I felt I had a bit still in the tank so picked it up. Mile 12 to 13 were my best of the race plus the last mile had a bit of an uphill. ?I think my PR is 1:36, achieved a long time ago. Today I was good for a 1:41:59 and 3rd place in the 41-50 age group. Pretty good IMO for an early in the year race. Maybe I can find a race sometime later in the year to go for a PR. ?
Supposedly this is a vDot of 44. This is the same as what was calculated for my week 1 test from the 5k and less than my 45 on week 8. I am skeptical of comparing the numbers from the 5k to the HM. The calculator looks off IMO. I am a stronger running now than in week 1 for sure.
The event itself was great and the weather was perfect for February (shorts and t-shirt). ?I drank about 12oz of Perform and had 3 large pieces if Trader Joes dark chocolate to fuel me :-). ?My son did his first 10k in 45:59 and was very pleased with his race too.
http://www.strava.com/activities/110425162