It's humbling reading about the speed you guys have...wow!
I did NOT have a bunch of Long Island Iced Teas and I was NOT hung over and I DID have a really good run test and I am STILL WAY SLOWER than all you guys! Lots of room for improvement, I guess!
I negative split each of my miles: 8:56, 8:45, 8:36 for a 26:44 5K time that is 2 seconds slower than my PR.
Not a great run, but I got it done. The time was 30 min for a vdot of 30. Given that I have only really been back to running for a couple of weeks, I will take it, and improve upon it drastically. Dropping some lbs should help significantly, which I'm also working on.
23:10 today at the Rose Bowl with Jonathan Rothberg and Peter Noyes. P was pacing J and I asked for a 40" head start...they passed me half way . Pretty sure Peter was on his iPhone checking his email, hitting Facebook, etc.
Big wake-up call to how much speed I lost from Jan-July recovering from foot surgery. Yesterday's 2:15 ride at .92 IF probably didn't help either. But anyway...
Really feels like I've lost a lot of the muscular coordination of running fast. Will be doing Strides before and during every run next month with a 5k Turkey Trot in LaCanada for redemption.
My test was not especially good. But that's probably because I haven't run hard like I should for multiple months. I was able to pull out a 20:30 for a VDOT of 48.4, but I started at 6:35 and not only faded a bit to ~6:40 in the last mile but my HR was getting really high...over 175 for the last mile.
20:30 6:35; 6:35; 640 with Ave HR of 164, 170, 177. VDOT 48.4
IP 6:28 TP 7:02 HMP 7:14 MP 7:28
I would like to get down to 19:30 or lower, but I'd take 19:45.
I've got some work to do, but that's why we're here. :-)
I very much dislike 5k's and would rather test at a longer distance, but didn't plan for another option so I got my 5k done today. Around 10 sec slower than my last test.
New to the team and new to all this testing. Run test kicked my butt today! I'm in awe at some of the times here, great work. I had a very tough test. Vdot 32. 28:37 for the 5k. Went out too fast I think 8:57, 9:24, 9:24. A lot of room for improvement here!
Just want to put out a PSA to be inspired by some folks times but don't let it intimidate you or make you feel like you don't belong! EN is awesome in that there is such a range of people, and all benefit. Heck, some of those super awesome times were made by EN! Embrace where you are at, and get ready to be amazed at the improvements you will see if you put in the work! Good job to all! My test will be the Indy Half Marathon on Saturday- taper mode right now!
Whew, glad that's over! Pretty pleased with the results though. Pretty good weather for the test. 60's, cloudy, a little humid, had rained earlier. Did a 15' warmup with 4 x 30" strides. First mile I felt pretty good but worried I had gone out too fast with a 7:56 pace. 2nd mile was even faster, a 7:46 split. I was at 7:51 overall. Last 1.1 mile was 7:40 and it hurt. Better than I expected. 24:06. Last test I did was back in April in 25:15. I'll take it.
Everyone, Wow! There are a great bunch of results posted today. No matter what end of the speed spectrum you are on, if you do the tests as prescribed, you are working very hard. These tests are not easy. That is because easy does not make you faster. If you give your best on a test and then train to improve those results, you have no choice but to get faster. Great job today!
Just want to put out a PSA to be inspired by some folks times but don't let it intimidate you or make you feel like you don't belong! EN is awesome in that there is such a range of people, and all benefit. Heck, some of those super awesome times were made by EN! Embrace where you are at, and get ready to be amazed at the improvements you will see if you put in the work! Good job to all! My test will be the Indy Half Marathon on Saturday- taper mode right now!
Thanks for posting. I have to admit...I waited several hours to post my result and still can't bring myself to calc my VDot, bounce that off my goals for next year, and...and...and .
Didn't test, just went with last test results a few weeks ago.....and paid the price, but I will not retreat even if it kills me. (New EN people do not follow this....) that is all.
First run since MDI Marathon 10 days ago. Went pretty well considering. Did it outside and tried to beat the rain but didn't make it.
Result: 21:30 for a VDOT of 45.8
Ran 1.5 miles as warm up getting to the HS track. Rain started the moment I hit the Start button. By the 200 meter mark it was raining steady and didn't ease up till about 600 meters to go. Funny thing was it stopped completely just as I finished the 5K. No rain for the cool down or run home...... go figure....
Paced fairly well watching 400 splits and recording each 800. HR started high from the first 800 and was anaerobic by 1600 @ 178, overall avg HR @ 181
Man! What a great group. I love seeing every one testing and enjoying it so much. For those less speedy, I will be testing tomorrow. So the turtle club will be well represented. It blows me away to see the times. I swear you guys have fairy dust in your pockets to run that fast. I know it can't be brute force so it's got to be EN magic.
Todays test done in 28:55 for a vdot of 32. Better starting point than I had last year (29:21 vdot 31), but stupid slow compared to my 5k PR last winter (23:36 vdot 41). My goal for this year is to keep the mojo going after the NOS ends, which is where I fell off the wagon big time last year.
The amazing thing is, with todays test, my predicted half marathon time is 2:13:49, and I just did the toronto half a week and a half ago in 2:13:35.
I hit the treadmill tonight. anticipating a lot of time on it during the Boston winter. 5k in 21:18 for a vdot of 46. Off a little from my outdoor test in the summer, but frankly, it is a great starting point. My third mile was a slog, dropping the pace a touch before "kicking" in the last 0.3.
This is OS #3 for me over the last 4 years and I'm coming into it stronger than ever (and about 4 lbs lighter than last year).
Finished my first ever run test on the treadmill at the gym tonight. First run over 2 miles in close to two months, a bit disappointed but I know I'll be seeing big improvements in the coming weeks 5k in 35:14, vDot 25. Had some HR monitor issues so I didn't get that # which is too bad.
Run test completed earlier today. Not exactly sure I will stick with these results and may retest next weekend at a local 5K. I hate running against myself. I used my 910 to pace me today but managed to goof that up along the way. First of all, I wasn't paying attention when I put the paces in for each 1 mile interval and I put them in backwards (ie 7:05 -6:55 instead of 6:55 to 7:05). Then, once the run was underway, i realized I only did (3) 1 mile intervals so I was going to be short. No problem, I'd just press start again for the other .11 at the end. I paced the first 2 miles pretty good. Mile 1 6:47, Mile 2 6:45, Mile 3...yeah the wheels started to come off sorta 7:01. I goofed the start of my watch after the 3rd interval so that I could keep recording data and I called it quits. My HR avg is a little higher than it has been previously. It was that way on the bike also. So not sure what's up with that but I suspect possibly a little dehydration going on. I took the 3 miles and used it to calculate my pace and vdot.
Avg Pace : 6:50 (about 10 sec per mile slower than my last test during the summer) Avg HR 178 VDot: 46
I didn't test today due to so lingering Achilles issues but I felt good when I went out for a run and so I decided to open it up for a mile and see how the legs reacted. I was warmed up from two short but intense bike rides on my commuter bike. The first mile was an 8:37 with a stop light, second mile was a 7:22 (7:48 NGP), after which I did a 2 minute recovery and then let it rip. I threw down a 6:48 mile which is the fastest mile I've run since January and the legs felt fine! It was especially rewarding since the fastest I've run for months is an 8+ minute mile. So we'll see how the legs feel tomorrow but if it's good I'll throw in some speed work later in the week and see how it goes. Who knows, maybe I'll be able to test next weekend. That would be sweet!
Great work everyone! I'll be doing 95% of my work on the treadmill throughout the OS so I did my test on the treadmill this morning before work. 5k in 19:14 and a VDOT of 52. I run faster on the treadmill, not sure I can break 20' outside right now. I didn't collect HR data but I'm fairly confident my average was in the mid to high 170's.
@Jessie... Nothing wrong with doing a 10K if that's your preference. The trick is doing something of moderate distance at race effort. If you tried to do race-effort half-marathons eery few weeks, you'd be boogering yourself for a few days each time...and taking away your ability to do the next bike workout.
But if a 10K floats your boat instead of a 5K, no one is going to tell you what a bad idea that is. Presumably a little more recovery than a 5K but not enough to really set you back. (And most of us have to run these alone...the mental strain of a ~45 min race run is pretty tough...that's one reason we're doing the 5/20 bike protocol instead of the previous 20/2/20 protocol.)
Legs were pretty tired and sore after yesterday's run test and then the Vo2 intervals today. Did my easy 30' run right off the bike. Looking forward to the rest day tomorrow!
Hi all, Thur hill and strides run is in the books. I have a loop near the office with some good hills, so I did that loop. I extended it a bit to 43 min to get in a round 6 miles. Go get 'em all!
Toss me in the box of people with legs pretty sore from yesterday. I did my hills outside at lunchtime. Got in the work, hills, and strides, then showered up and back to the office. Bike tonight may be a little interesting.
http://connect.garmin.com/modern/activity/623309313 MP is right around 7:30. I'm a slow warmer-upper...so a real brick run wouldn't have had the slow mile at the beginning and a raw run does, but that's life.
Comments
I did NOT have a bunch of Long Island Iced Teas and I was NOT hung over and I DID have a really good run test and I am STILL WAY SLOWER than all you guys!
Lots of room for improvement, I guess!
I negative split each of my miles: 8:56, 8:45, 8:36 for a 26:44 5K time that is 2 seconds slower than my PR.
vDot = 35
28:11 (Splits 8:35,9:25,9:10). Average HR 161.
vDOT:33
23:10 today at the Rose Bowl with Jonathan Rothberg and Peter Noyes. P was pacing J and I asked for a 40" head start...they passed me half way
. Pretty sure Peter was on his iPhone checking his email, hitting Facebook, etc. 
Big wake-up call to how much speed I lost from Jan-July recovering from foot surgery. Yesterday's 2:15 ride at .92 IF probably didn't help either. But anyway...
Really feels like I've lost a lot of the muscular coordination of running fast. Will be doing Strides before and during every run next month with a 5k Turkey Trot in LaCanada for redemption.
20:30
6:35; 6:35; 640 with Ave HR of 164, 170, 177.
VDOT 48.4
IP 6:28
TP 7:02
HMP 7:14
MP 7:28
I would like to get down to 19:30 or lower, but I'd take 19:45.
I've got some work to do, but that's why we're here. :-)
Great work everyone!!
Reid
Everyone, Wow! There are a great bunch of results posted today. No matter what end of the speed spectrum you are on, if you do the tests as prescribed, you are working very hard. These tests are not easy. That is because easy does not make you faster. If you give your best on a test and then train to improve those results, you have no choice but to get faster. Great job today!
Thanks for posting. I have to admit...I waited several hours to post my result and still can't bring myself to calc my VDot, bounce that off my goals for next year, and...and...and
.
But, yep, s'all good and we all start somewhere
27:58 - 2 seconds faster than I thought I would be.
Good results for me on the run test -
24:45 time/7:59 average pace/164 average HR.
Result: 21:30 for a VDOT of 45.8
Ran 1.5 miles as warm up getting to the HS track. Rain started the moment I hit the Start button. By the 200 meter mark it was raining steady and didn't ease up till about 600 meters to go. Funny thing was it stopped completely just as I finished the 5K. No rain for the cool down or run home...... go figure....
Paced fairly well watching 400 splits and recording each 800. HR started high from the first 800 and was anaerobic by 1600 @ 178, overall avg HR @ 181
800 splits and HR below:
3:25.5 162
3:25.1 178
3:26.9 183
3:26.7 186
3:26.4 187
3:28.7 189
0:50.6 190
http://app.strava.com/activities/213320139
Lots of great efforts and results. Now we can let the pain begin!
Man! What a great group. I love seeing every one testing and enjoying it so much.
For those less speedy, I will be testing tomorrow. So the turtle club will be well represented. It blows me away to see the times. I swear you guys have fairy dust in your pockets to run that fast. I know it can't be brute force so it's got to be EN magic. 
The amazing thing is, with todays test, my predicted half marathon time is 2:13:49, and I just did the toronto half a week and a half ago in 2:13:35.
Run and done. 5K at 25:30 total (8:08, 8:26, 8:08 splits). Starting vDOT of 37 so pretty happy.
Congrats all on gettin 'er done.... Hope you pushed hard cause now the fun begins
This is OS #3 for me over the last 4 years and I'm coming into it stronger than ever (and about 4 lbs lighter than last year).
Avg Pace : 6:50 (about 10 sec per mile slower than my last test during the summer)
Avg HR 178
VDot: 46
Pleasantly surprised; thought it would be worse...
total time - 24:37 (7:51, 7:57, 7:59), avg hr - 169, VDOT - 39
But if a 10K floats your boat instead of a 5K, no one is going to tell you what a bad idea that is. Presumably a little more recovery than a 5K but not enough to really set you back. (And most of us have to run these alone...the mental strain of a ~45 min race run is pretty tough...that's one reason we're doing the 5/20 bike protocol instead of the previous 20/2/20 protocol.)
http://www.strava.com/activities/213346823
Time 21:42
vDot 44
Basically where I ended last OS. Going sub 20 seems a bit a stretch goal, but I am putting it out there that that is what I will do this OS.
Thur hill and strides run is in the books. I have a loop near the office with some good hills, so I did that loop. I extended it a bit to 43 min to get in a round 6 miles. Go get 'em all!
http://connect.garmin.com/modern/activity/623309313
MP is right around 7:30. I'm a slow warmer-upper...so a real brick run wouldn't have had the slow mile at the beginning and a raw run does, but that's life.