@Al, I am hereby threatening to call you Dr. Al if you (or anyone) continues to call me anything but William. :-)
This week, I have some family-related travel with 2-session-per-day swim meets. This means hotels for the next 4 days and no long gaps... Fortunately this coincides with what was already a down effort week on my calendar. In today's run, i tweaked a little something in my left calf. It's not bad, but I didn't want to make it worse, particularly on a planned down week, so I just did the distance on this "moderately long run" and backed off running hard at the end. I'm able to take my bike, so I'm going to take a couple of biking days to let this heal a bit. I'm already icing and the whole bit.
~14 mi mostly in the 7:45 range. I was running "downstairs" for a while (nicer track, more padding, no 90 degree turns), but there was something down there totally interfering with my electronic gadgets so i eventually went upstairs. You can see the files calm down after the first 25 min or so when I gave up and went back to the plebe track.
@Mandy, under the Training Plan tab at the top of the page there is a link called EN Calculators. If you click on that link and enter the results of your 5k test you will get a result for your VDOT.
Run #2 in my recovery program. This time the hotel was in Atlanta. THe "workout" was 30' with 6x 2.5' run / 2.5' walk. Again I set the mill at 1.5% incline and did the workout without any problems:
Good work everyone!!! Some nice improvements happening.
@ Kate ...don't be too hard on yourself. This my 4th OS and I have peaked each year in the OS and then have lost some flat-out 5k speed during HIM/IM training. In fact, it is pretty much guaranteed to happen when you start adding in the "far" of IM race season. But you will still be at a high VDOT even during the "far" training because of the OS work.
@ Matt...good progress. Grand Rapids here you come.
I've been hacking the OS for the Long Term IM Marathon Improvement plan. This means a lot more Z4 work (but no Z5 work), and an extra day of running per week. The Z4 pace is beginning to "feel" more comfortable so I must be getting stronger. I'm not tested this week but will use a half-marathon race in 2.5 weeks to serve as my test.
I expected this to be "somewhat more challenging" but OMG! I thought I was recovered from the Run/Bike tests ....actually felt energized and a bit looking FWD to todays WKO ....as I was all bas-akwards I decided to insert a 3x1 mile Z4....all was good through the WU...
first mile Hr climbed right up into Z5....OK...Ill just take it EZ for the RI which ended up a tad long so as to start at a rememberable distance...
mile 2 sucked hard after only 400m I was all above basic Z5 into "5b"Hr range.... walked the RI..... hr came down OK.....
mile 3 All pain....HR up near absolute max...."woozy"zone hr....last 400m dialed back 0.2mph to 8:00/mile....no real drop off on hr.
WTF? 5K race 7:30 pace (7:22 first mile) took a mile to get hr to 168 and it never got above 174 (Bottom of Z5)....felt like just above threshold -hard but not miserable......todays TM pace "Only" 7:52 but HR 178 even with 4 min recovery's to hr <120....</p>
got kicked off @ 1hr so no attempt at Z2-3 work.....
@ Antonia...stick with the old vdot of 38. You were sick during that race. A slower pace was to be expected.
@ Kori..just put on your Betty Design kit for your next 5k and you're sure to find :36 to get you to 19:59. You can do it!! That's only a tiny :12 per mile faster.
@ Trish... I dread testing on the mill too. I much prefer a real race even if the conditions aren't exactly the same. I'm sure the luck of the Irish will be in your favor when you race that 5k.
@ David...sometimes the test week can really take it out of you. There is the physical stress of the actual test plus the mental stress and anxiety leading up to the test. I think your body was just saying "hey Dude, how about a little break from all this stressful stuff?" I suggest you just take it easy for a couple days, get some extra sleep and then you'll be ready to train at that new VDOT.
Not testing this week. I've decided to put all my 5k eggs in one basket and hit a local St Pattys Day 5k on 3/15.
Lots of z5 and z5+ work lately, and I can tell you that 3/15 won't come fast enough. I've been EASILY going above my current z5 pace for longer and longer intervals. Can't wait to crush that 5k and get some new training paces - and yet scared at the same time, but I'll gladly take the bad with the good in this case.
Nice work everyone! Even if things did not go as planned, it is a work in progress. I was able to get my run test in this morning. I had a nice bump, but it was on the YMCA track with 16 laps per mile instead of on the dreadmill at 2% grade. So some bump was probably due to the flat track this time. Still, I trimmed 31 secs per mile for a vdot inprovement from 36 to 39 and pace from 8:21 to 7:50. I still have lots of room to get to my times from last year, but that will come when I get the body comp improved.
Now for the fun/pain of training with the new numbers.
Not testing this week. I've decided to put all my 5k eggs in one basket and hit a local St Pattys Day 5k on 3/15.
Lots of z5 and z5+ work lately, and I can tell you that 3/15 won't come fast enough. I've been EASILY going above my current z5 pace for longer and longer intervals. Can't wait to crush that 5k and get some new training paces - and yet scared at the same time, but I'll gladly take the bad with the good in this case.
Been off the forum for a few days getting these tests done... Matt - good to see you back in action.
Run test went well. Better than expected actually. I'm nearly back to my vdot of last year's peak of 59.74.... and I'm 5lbs heavier. Felt good to hit this 5k test after a poor bike test.
Did a 15' WU and then got down to business. I started off slowly (I've blown up on these tests in the past), then picked it up. I probably started too slowly - felt less exhausted than usual - but it's always tough to hit it perfectly.
5k in 17:40 ; 5:41 average min/mi
Mile 1: 5:58/mi pace Mile 2: 5:47/mi pace Mile 3: 5:22/mi pace .01 : 5:00/mi pace
Shaved 50 seconds off my previous 5k and bumped vdot by 5.19, from 54.32 to 59.51.
I've been a HR based runner for years.... I can tell you when I'm @ 162 and when I've shifted to the next Zone at 164.....but running to pace-on TM I just feel like I'm hanging on... when on road I'd likely ease off. IM very consistent HR wise on road w/ pace varying unconsciously to adjust. I should have realized I wasn't ready for hard intervals when HR shot up to Z5 so quick despite the "relatively moderate Z4 pace"....
After the disaster on the bike test Monday, happy to have a good run test this afternoon! vDOT up to 41 and cut 32 seconds off my previous test. Today: mile 1 = 7:49, mile 2 = 7:37, mile 3 = 7:10, 0.1 = 7:02 Probably should have pushed a little harder the first two miles. Total time of 23:17 for a 7:29 pace.
Back to it today. 5.5 EZ miles on the TM including a bunch of strides. Will the low mileage resulting from yesterday's test and the extra rest day between hard workouts the run felt a little easier than normal, no residual stiffness or anything!
Went from 28 to 30, it is solid progress and getting close to last year. Am happy, not ecstatic but will work harder in second half for an even bigger gain!
ok, rough Vdot test, went outside instead of the TM this time, have been running intervals on a good stretch of road, test got hard when a front started to come through with alot of wind at 20 deg F just past the halfway point, but got it done with a ever so slight bump..
Whew. Vdot done. Survived the stomach virus making its way through our house this week, but the lack of sleep and the potential threat of going down at any minute probably made this test a little less than my absolute best. Glad I started on the treadmill in January, because it's a balmy 16 out today, so it was a no brainer to hop back on the treadmill (I am becoming too attached, I'm afraid). I am a little freaking out about getting outside and doing some longer runs as I realize that the 1/2 marathon I signed up for is right around the corner in 5 weeks....!
I echo your comments. I made a modest gain and now wonder if I was too conservative. It's my first OS so I am not really sure how to approach everything and I did not want to blow up on the run.
Now that it's over, I think I could have gone faster. Oh, well, in a few more weeks, we get to test again
What a week. The 5K test was tanked in favor of running a 5K tomorrow. The Little Rock Marathon is this weekend and that's a festival of races on Saturday and Sunday.
Was going to sign up the wife for her first running 5K. But she said no go...she wanted to do that first one with me. OK, so tomorrow is going to be joining the wife for her first 5K.
So the 5K time trial has morphed into a half marathon on Sunday. If it were a good day I would give a PR run a go, but it looks like the weather will be rain, turning cold. Sooo, nix the PR run (aka 5K time trial substitute). Maybe I do the first 3.1 miles as a TT and then the rest as a fun run with friends (maybe around 10,000 of them).
Anyway it will be fun. This race weekend at home is always a big party.
@ Susan... don't stress the outside runs. I've had the lucky opportunity to get back to AZ and run in the sun ....and It was great to be outdoors and see the world go by VS. the DreadMill here in NJ. Your new VDOT suggests you'll be faster and you may surprise yourself at how easy the runs seem at paces you use to have to work at. Also the enjoyment of being outdoors will make up for any speed/cadence issues coming off indoor training.
I too am a little concerned that I haven't yet put in the long runs -as I have a Marathon with 6,000ft of climb coming in April....but I'm digging on seeing my mile splits drop.......have faith that your long run times will still be there-only better even. (I dropped 30min from this marathon's time with no runs longer that 13miles as my A race was the Napa HITS 70.3 2 weeks before the last year I ran it) The work now WILL spill over to better long runs too as the "meat" distances for the 1/2 marathon are 1-1,5 hr range no need to go slow for 3+hrs at this point.
1 Jan - 23:38, Vdot = 41 11 Jan - 22:47 Vdot = 42 1 Mar - 21:49 Vdot = 45
Heading in the right direction, but did not tackle today's race right. Mile splits were 6:37, 7:03, and 7:18. Ugh. First mile was fastest for me in a long time, but I obviously went out too quick. Looking for a sub 21min 5K next similar to how Scott ran his. Wish I was young again when today's effort would have been a slow training run. Nuff whining - back to work for me.
SUN run done today before weather shift. Again I'll say it.... its good to be out doors (for run)...even when too hot/cold.
So the weatherApp said it was 41 degrees when I started...mild breeze.... last time I ran @ 42 I did so in shorts and long sleeve...decided to add sweatpants -glad I did. My hands never warmed up and where so cold I couldn't make fists by mile 8 so cut run a little shorter than the 10 miles I planed.
Anyway... did the usual 15 min WU...felt a little stif/cold still but the first 1mile felt good....EZ RI mile then 2nd Z4 mile felt even better. did 2 continuous Z2...miles then headed home with 2.5 mils of GRP and 1/4mile Z1
Ran the Z4's WAY faster than 'suppose too 7:52 NEW VDOT (8:05OLD) but did 1st @ 7:25 and 2nd @ 7:23 (both above NEW Z5!
I was "good" and held NEW VDOT paces for other Zones
HR and RPE felt Right for those Z4 efforts HR climbed steady to just breaking into Z5 (169) and yet HR was Z3 for Z2 pace set (steady @ 158ish .....the new VDOT Z2 pace FEELS like Z3 up to the new Z4 pace)
Total Time 1:18, 8.63mls AVE pace (INC WU/RIs/CD) 9:01
Felt dog tired before fun.....run went quite well. Legs heavy and tight though after. Im taking a long tub soak and will hit em with the roller tonight and adjust tomorrows bike if needed. Didn't really take post test WKOs easy....likely should have.
I got 45' into the ride today and it just wasn't happening. So I bagged it and hit the TM for Sunday's run instead. I didn't do the full hour because I had done some work on the bike and wanted to save something for when I attempt the ride again tomorrow. But I did get 7 miles in and did the 2 X 1(1) @Z4. I put another mile in at the Z2 pace. The new paces were a little more challenging but I felt strong the entire time.
First run since my run test abort. I'm keeping my paces as is. Got it done, but the legs felt sluggish, and I cut my 'long' run down to 6 miles instead of the usual 9. It's been a rough week at work, and I can feel it. Thankfully, things should quiet down for a weeks now… On to week 9
Comments
@Al, I am hereby threatening to call you Dr. Al if you (or anyone) continues to call me anything but William. :-)
This week, I have some family-related travel with 2-session-per-day swim meets. This means hotels for the next 4 days and no long gaps... Fortunately this coincides with what was already a down effort week on my calendar. In today's run, i tweaked a little something in my left calf. It's not bad, but I didn't want to make it worse, particularly on a planned down week, so I just did the distance on this "moderately long run" and backed off running hard at the end. I'm able to take my bike, so I'm going to take a couple of biking days to let this heal a bit. I'm already icing and the whole bit.
~14 mi mostly in the 7:45 range. I was running "downstairs" for a while (nicer track, more padding, no 90 degree turns), but there was something down there totally interfering with my electronic gadgets so i eventually went upstairs. You can see the files calm down after the first 25 min or so when I gave up and went back to the plebe track.
http://connect.garmin.com/activity/451946640
Pretty excited about recharging for a few days and then about 1 more month of hard work before taper.
Planning to do my run test in the morning on the treadmill. Curious to understand how people are calculating their vdot?
Thanks
Great work on the tests everybody!
Run #2 in my recovery program. This time the hotel was in Atlanta. THe "workout" was 30' with 6x 2.5' run / 2.5' walk. Again I set the mill at 1.5% incline and did the workout without any problems:
- running intervals: 7:06, 6:44, 6:46, 6:48, 6:23, 6:02
No ankle pain!
http://connect.garmin.com/activity/452066112
Good work everyone!!! Some nice improvements happening.
@ Kate ...don't be too hard on yourself. This my 4th OS and I have peaked each year in the OS and then have lost some flat-out 5k speed during HIM/IM training. In fact, it is pretty much guaranteed to happen when you start adding in the "far" of IM race season. But you will still be at a high VDOT even during the "far" training because of the OS work.
@ Matt...good progress. Grand Rapids here you come.
I've been hacking the OS for the Long Term IM Marathon Improvement plan. This means a lot more Z4 work (but no Z5 work), and an extra day of running per week. The Z4 pace is beginning to "feel" more comfortable so I must be getting stronger. I'm not tested this week but will use a half-marathon race in 2.5 weeks to serve as my test.
So today was first run with new VDOT #s.
I expected this to be "somewhat more challenging" but OMG! I thought I was recovered from the Run/Bike tests ....actually felt energized and a bit looking FWD to todays WKO ....as I was all bas-akwards I decided to insert a 3x1 mile Z4....all was good through the WU...
first mile Hr climbed right up into Z5....OK...Ill just take it EZ for the RI which ended up a tad long so as to start at a rememberable distance...
mile 2 sucked hard after only 400m I was all above basic Z5 into "5b"Hr range.... walked the RI..... hr came down OK.....
mile 3 All pain....HR up near absolute max...."woozy"zone hr....last 400m dialed back 0.2mph to 8:00/mile....no real drop off on hr.
WTF? 5K race 7:30 pace (7:22 first mile) took a mile to get hr to 168 and it never got above 174 (Bottom of Z5)....felt like just above threshold -hard but not miserable......todays TM pace "Only" 7:52 but HR 178 even with 4 min recovery's to hr <120....</p>
got kicked off @ 1hr so no attempt at Z2-3 work.....
not happy
@ Antonia...stick with the old vdot of 38. You were sick during that race. A slower pace was to be expected.
@ Kori..just put on your Betty Design kit for your next 5k and you're sure to find :36 to get you to 19:59. You can do it!! That's only a tiny :12 per mile faster.
@ Trish... I dread testing on the mill too. I much prefer a real race even if the conditions aren't exactly the same. I'm sure the luck of the Irish will be in your favor when you race that 5k.
Lots of z5 and z5+ work lately, and I can tell you that 3/15 won't come fast enough. I've been EASILY going above my current z5 pace for longer and longer intervals. Can't wait to crush that 5k and get some new training paces - and yet scared at the same time, but I'll gladly take the bad with the good in this case.
Nice work everyone! Even if things did not go as planned, it is a work in progress. I was able to get my run test in this morning. I had a nice bump, but it was on the YMCA track with 16 laps per mile instead of on the dreadmill at 2% grade. So some bump was probably due to the flat track this time. Still, I trimmed 31 secs per mile for a vdot inprovement from 36 to 39 and pace from 8:21 to 7:50. I still have lots of room to get to my times from last year, but that will come when I get the body comp improved.
Now for the fun/pain of training with the new numbers.
Run test went well. Better than expected actually. I'm nearly back to my vdot of last year's peak of 59.74.... and I'm 5lbs heavier. Felt good to hit this 5k test after a poor bike test.
Did a 15' WU and then got down to business. I started off slowly (I've blown up on these tests in the past), then picked it up. I probably started too slowly - felt less exhausted than usual - but it's always tough to hit it perfectly.
5k in 17:40 ; 5:41 average min/mi
Mile 1: 5:58/mi pace
Mile 2: 5:47/mi pace
Mile 3: 5:22/mi pace
.01 : 5:00/mi pace
Shaved 50 seconds off my previous 5k and bumped vdot by 5.19, from 54.32 to 59.51.
@ Bruce Thanx.....
I've been a HR based runner for years.... I can tell you when I'm @ 162 and when I've shifted to the next Zone at 164.....but running to pace-on TM I just feel like I'm hanging on... when on road I'd likely ease off. IM very consistent HR wise on road w/ pace varying unconsciously to adjust. I should have realized I wasn't ready for hard intervals when HR shot up to Z5 so quick despite the "relatively moderate Z4 pace"....
Trying to play smarter!
After the disaster on the bike test Monday, happy to have a good run test this afternoon! vDOT up to 41 and cut 32 seconds off my previous test. Today: mile 1 = 7:49, mile 2 = 7:37, mile 3 = 7:10, 0.1 = 7:02 Probably should have pushed a little harder the first two miles. Total time of 23:17 for a 7:29 pace.
Mile 1 6:40
Mile 2 6:50
Mile 3 6:44
.1 Mile :40
Total 20:54
vdot crosses the border from 46 to 47!
I kept the paces for the run intervals a bit more consistent and in-check this time:
7:54
7:07
6:51
7:17
6:52
6:53
http://connect.garmin.com/activity/452687257
Whew. Vdot done. Survived the stomach virus making its way through our house this week, but the lack of sleep and the potential threat of going down at any minute probably made this test a little less than my absolute best. Glad I started on the treadmill in January, because it's a balmy 16 out today, so it was a no brainer to hop back on the treadmill (I am becoming too attached, I'm afraid). I am a little freaking out about getting outside and doing some longer runs as I realize that the 1/2 marathon I signed up for is right around the corner in 5 weeks....!
Paces: 8:32, 8:25, 8:09 total: 25:46 Vdot: 37
Previous VDot: 35. Improvement.
Vdot test was a no go for me. Wednesday was warm up, run , walk shut it down after about 15' due to my back.
Thursday's workout I moved to today and got in 25' with a few walk/stretch breaks.
The back feels much better but only at about 80%.
Bob,
I echo your comments. I made a modest gain and now wonder if I was too conservative. It's my first OS so I am not really sure how to approach everything and I did not want to blow up on the run.
Now that it's over, I think I could have gone faster. Oh, well, in a few more weeks, we get to test again
Was going to sign up the wife for her first running 5K. But she said no go...she wanted to do that first one with me. OK, so tomorrow is going to be joining the wife for her first 5K.
So the 5K time trial has morphed into a half marathon on Sunday. If it were a good day I would give a PR run a go, but it looks like the weather will be rain, turning cold. Sooo, nix the PR run (aka 5K time trial substitute). Maybe I do the first 3.1 miles as a TT and then the rest as a fun run with friends (maybe around 10,000 of them).
Anyway it will be fun. This race weekend at home is always a big party.
@ Susan... don't stress the outside runs. I've had the lucky opportunity to get back to AZ and run in the sun ....and It was great to be outdoors and see the world go by VS. the DreadMill here in NJ. Your new VDOT suggests you'll be faster and you may surprise yourself at how easy the runs seem at paces you use to have to work at. Also the enjoyment of being outdoors will make up for any speed/cadence issues coming off indoor training.
I too am a little concerned that I haven't yet put in the long runs -as I have a Marathon with 6,000ft of climb coming in April....but I'm digging on seeing my mile splits drop.......have faith that your long run times will still be there-only better even. (I dropped 30min from this marathon's time with no runs longer that 13miles as my A race was the Napa HITS 70.3 2 weeks before the last year I ran it) The work now WILL spill over to better long runs too as the "meat" distances for the 1/2 marathon are 1-1,5 hr range no need to go slow for 3+hrs at this point.
keep the faith!
1 Jan - 23:38, Vdot = 41
11 Jan - 22:47 Vdot = 42
1 Mar - 21:49 Vdot = 45
Heading in the right direction, but did not tackle today's race right. Mile splits were 6:37, 7:03, and 7:18. Ugh. First mile was fastest for me in a long time, but I obviously went out too quick. Looking for a sub 21min 5K next similar to how Scott ran his. Wish I was young again when today's effort would have been a slow training run. Nuff whining - back to work for me.
SUN run done today before weather shift. Again I'll say it.... its good to be out doors (for run)...even when too hot/cold.
So the weatherApp said it was 41 degrees when I started...mild breeze.... last time I ran @ 42 I did so in shorts and long sleeve...decided to add sweatpants -glad I did. My hands never warmed up and where so cold I couldn't make fists by mile 8 so cut run a little shorter than the 10 miles I planed.
Anyway... did the usual 15 min WU...felt a little stif/cold still but the first 1mile felt good....EZ RI mile then 2nd Z4 mile felt even better. did 2 continuous Z2...miles then headed home with 2.5 mils of GRP and 1/4mile Z1
Ran the Z4's WAY faster than 'suppose too 7:52 NEW VDOT (8:05OLD) but did 1st @ 7:25 and 2nd @ 7:23 (both above NEW Z5!
I was "good" and held NEW VDOT paces for other Zones
HR and RPE felt Right for those Z4 efforts HR climbed steady to just breaking into Z5 (169) and yet HR was Z3 for Z2 pace set (steady @ 158ish .....the new VDOT Z2 pace FEELS like Z3 up to the new Z4 pace)
Total Time 1:18, 8.63mls AVE pace (INC WU/RIs/CD) 9:01
Felt dog tired before fun.....run went quite well. Legs heavy and tight though after. Im taking a long tub soak and will hit em with the roller tonight and adjust tomorrows bike if needed. Didn't really take post test WKOs easy....likely should have.
I got 45' into the ride today and it just wasn't happening. So I bagged it and hit the TM for Sunday's run instead. I didn't do the full hour because I had done some work on the bike and wanted to save something for when I attempt the ride again tomorrow. But I did get 7 miles in and did the 2 X 1(1) @Z4. I put another mile in at the Z2 pace. The new paces were a little more challenging but I felt strong the entire time.