Todd Bray's Micro Thread
Last week I completed week 8 of the OS Advanced Plan and I have a question pertaining to my run/bike test results.
I'm really looking for help with the run test but will say that I was surprised to find out my FTP went down....not up! My FTP dropped from 224 to 221. I'm not sure how normal this is and again...I can live with it as it could have been a "fatigued" test.
My burning question is about the change in my Vdot result. Right before I began the OS program I had run a half marathon and used that result for my Vdot training intervals. Unfortunately, come week eight there was no half marathon for me to run (locally) so I completed the test on my treadmill at the 5k distance. The result was a pretty significant change and I'm not sure how accurate it is?
Beginning week 9, I want to make sure I'm running at the correct paces (to avoid injury & burnout). Can someone please tell me if I should adjust the vdot test score?
My OS week one score was 43.28. After week eight, I ran the 5K TT in 19:05.3 which is a Vdot score of 52.47.
The 5K TT was completed like this:
Out Season Week 8 5k Time Trial
w/u: 5' @ 6.0/1.5%
MS: 0-.5: 8.2/1.5% (Speed/Incline)
.5-1: 8.3/1.5%
1-2.5: 8.4/1.5%
2.5-3.1: 8.5/1.5%
c/d: 6.0/1.0%
This is a pretty huge drop and although I can run at these paces (or I think I can) I want to avoid getting injured. Is this normal? Should my Vdot be adjusted?
Thanks in advance for your time and consideration.
Todd
1 19:05.3 9:05.3
Comments
Per our phone call (sorry for not following up here!), your vDOT is up but that's a function of (1) 1/2 mary to 5k and (2) treadmill vs open road. So...
If you are running indoors on the treadmill, you CAN use the new vDOT numbers as that's what your fitness, no that Tmill, proved you could do.
IF you are running outdoors for intervals / etc, I suggest you incrementally move that vDOT up by 2 each week. So try a 45.28 for this week to see how that goes...and if you are good, no excessive fatigue / soreness, you can try 47.28 next time, etc.
The challenge is if you switch indoors vs outdoors and we'll have to monitor that!
What should I do? The weather forecast is not looking good here and I'm not overly enthused about doing a long run in 19 degree weather.
Also, I have a 10 mile race scheduled for March 7th, 2015. How do I maintain or continue to build from now until then?
Please advise. Thanks!!!
Should I treat it the same as a IM 1/2 marathon and run the first three miles slightly less than HMP, the second three at slightly faster than HMP pace and then go all out the last 4?
I completed the the Advanced OS Plan but haven't tested the run since doing so. I moved right into the advanced short course plan and am currently in week 15 of that plan.
Advice suggestions are greatly appreciated! Thanks!
If I'm unable to ride outside due to a time commitment what indoor trainer session would be somewhat equivalent to the 3 hour ride? I was considering this option and please feel free to critique/revise it.
Swim: 45 minute continuous swim on the Vasa Erg (level 5)
Bike: 15' warm up then 4 x 20 (8') at 95% FTP [Indoor Trainer]
Run: 45' @ Z2+
This will cut my session from almost 5 hours to about 3.5 which I should be able to swing with family commitments. Unfortunately, my "big day" has fallen on Mother's Day weekend which is not cool.
How did it go?
I raced the 2015 TriFest Olympic at Taylorsville Lake outside of Louisville, KY and brought home a second place age group finish with a time of 2:35:29.
I was 5th in swimming with a 31:25 - which includes T1 (the top 5 were all within 1 minute of each other), 1st on the bike with a 1:12:42 and 2nd on the run with a 50:26. The run was very hot and hilly and I feel I could have improved that time slightly. Aid stations on the run were 2 miles apart as well. Overall, I'm very happy with my results as it was an extremely hot day and very humid.
I assume this will suffice for a "big day" workout?
Due to potentially bad weather in the forecast this weekend can I do my week 14 HIM race rehearsal on the trainer and treadmill?
I did the week 13 Saturday ride on the trainer which was 2.5 hours and am shooting for a 2:30-2:40 bike split at Muncie. I realize the purpose of the rehearsal but if this is the only way to get it done could I simply repeat the 2.5 hour trainer ride from last Saturday or what should I do?
Thanks in advance for your help!
I've made the decision to use the Best Bike Split Muncie 70.3 course file in Trainer Road and have set a goal time of 2:35:00 as my target. This gives me a IF of .87 and a TSS of 194. This decision might be a bit aggressive as there is obviously no coasting but I'm wanting to rehearse my day as close as possible to my goal.
My plan is to do 1900M on the Vasa Trainer [Door 5] then jump right into this Trainer Road course file and then follow it up with a 6 mile/60 minute Z2 run adhering to the +30" in the first three miles.
BIG day ahead.......Again, any comments suggestions would be very helpful.
.87 for 2:35 = 195 TSS; as a frame of reference, we recommend more Ironman athletes riding twice as long as you rack up about 250 TSS....now if you .87 had you finishing in 2:20, that's another thing (20 less TSS points). Based on your accumulating almost 200 TSS points on the bike, I'd assume your vDOT is 54 or higher (in terms of run strength so you can handle such a ride).
Regardless, we'll see what your RR delivers...as that's where it all shakes out.
Please keep me posted!
I hate bothering you and as I sent this message to Coach Rich a couple of days (via a reply to a message) and realized I should probably post it in my micro thread as I haven't heard back from Rich.
I tested swim/bike & run last week per the Get Faster Plan. I'm in week 11 now of the HIM plan and next week is a test week. Should I modify the week? If so, how?
Also, this Saturday (tomorrow) is my "Big Day" and it looks like I'm not going to be able to do the work outside. I can use my Vasa & treadmill for the swim/run portions and know what to do but wanted to ask about the bike workout.
Would something like 4-5 x 20'(4') [or some flavor thereof] at Sweet Spot be acceptable or what would you recommend? I can build the workout with the workout creator in Trainer Road. I don't want to do too much yet at the same time, I don't want to not do a sufficient ride either.
Please advise.
Thanks for your help!
Todd
So...for the Big Day indoors...we are interested much more about steady effort than any flash...so if that means 20' repeat intervals with a break to keep you sane, I'll take it. I'd rather have you closer to 85% vs Sweet Spot (which I understand to be closer to 90%). We want race specific effort in this particular session!
Regarding this week, there _should_ be not-testing workouts listed. If not, you can do next week (#13) twice..this week and next.
Let me know if you need more to get though this week!
~ Coach P
I will admit the fatigue is HIGH right now. I completed seven weeks of the November OS...took a little unstructured break and then started the OS over again in January.
The half this Saturday (Run the Bluegrass) is not an 'A" race. It's an extremely hilly course and I've run this race the past 5 years as sort of a way to kick off my season. My completion time is not of great importance for this event.
Help with my planning this week would be greatly appreciated. Thanks!
With that much accumulated fatigue, we can't do too much, but you can do this:
- No Wed long run...30' and done, some strides.
- Thursday is a steady 60' ride in Zone 2..just stay loose.
- Friday is OFF.
- Saturday is race day
- Sunday is an easy 60' to 90' spin on trainer to flush legs.
- Monday OFF
- Tuesday back at it....depending how you feel.
As for the race itself, if time isn't the goal, what execution can you focus on? Flattening hills? I say a solid last 10k would be a nice goal (and prep you for the next 13.1).What do you think?
~ Coach P
What about today.....Tuesday? My plan currently calls for some Z4 bike work and a TRP run.
My execution plan is to practice pacing as I would in a HIM. I've been using the Jeff Galloway run/walk method and want to put it to the test. Breaking 1:50 on this very hill course is my goal.
Todd