5k test done this morning on an indoor Y track, where I have completed my last 9 tests. I usually test in the afternoon, but decided on a morning slot for this one. Based on my low volume of running, due to a month long chest cold, I had a tough time deciding on how to pace this one. My legs are coming back strong, but my breathing is still the limiting factor. I decided on conservative goal of 21:50, with pacing of: 7:30, 7:15 & 7:05.
My warm up wasn't going well. Garmin was telling me that I was running a 9:00 pace an HR was up to 158. Either my footpod was off/dead battery, or I was in really bad shape this morning. Almost called it off. I decided to pace three laps (1/2 mile) by time and found that I was running a 7:00 pace and that my Garmin wasn't with me this morning. I was going to have to do it the old fashion way and pace by time. I did some mental math to figure my lap time for the above pacing. Thus turning my Fenix 3 into a $10 watch.
Results: 20:51 vDOT 47; Ave HR 165, Max 179
M1 - 7:11
M2 - 7:04
M3 - 6:36
Previous Test Results
10/28/15 - 20:51 vDOT 47
04/06/15 - 20:00 vDOT 50
12/31/14 - 22:50 vDOT 42
I am quite surprised at today's results. The lungs were the limiting factor, not the legs. So, a vDOT of 51 should be a reasonably attainable goal for the end of this OS.
Nice work to all that suffered through this masochistic exercise we put ourselves through every 8 weeks.
I was surprised to see that this result matched my output during my last half marathon a few weeks ago to a T. I finished that in 1:40 and that Vdot was also 45. I thought I would hit a little higher number than I had achieved during a half marathon, based on my past long runs being lower Vdots overall than the 5K tests. Still feel good about it though. I could not have gone any faster today.
Done! After hemming and hawing for the past week about whether I want to be treadmill-based or road-based this OS (I'm in AL, so weather is okay), I decided to go with the TM. It will allow me to be more consistent (early mornings and night runs) and will help me hit the intervals. And I think/hope that it will help me keep the injury bug at bay. We'll see ...
Time: 31:04 (VDOT = 29)
#1 = 10:10; # 2 = 9:50; #3 = 10:03; #4 = 1:00.
AHR = 182 (!!!)
Overall, pleased. I've been fighting foot issues for the past year, so being able to get through a test pain-free was a win. Plenty of discomfort, though! Also am learning how to pace tests on my TM.
Decided to do it on the TM because of travel on almost all test weeks, hoping for consistency and short weekday runs are almost all TM. 5K time 27.27. Surprisingly better than I expected. The preseason plan for the last 4 weeks has really helped jumpstart NOS! Ready to improve. Amazing stats posted so far for the group!
@Phil, hmmmm Not sure why the discrepancy. I just went back and entered all the info again. 21:31 total time for a 5K test gives me 6:56/mile and a 45 vDOT. Odd.
you forgot about the .1 3 miles versus 3.1. Hard to believe that little tenth of a mile can hold so many precious seconds. By the way not trying to hijack just noticed the thread. i will be posting my run once I get home and down load the watch.
It was great during the day to see everyone post their attempts at the first run test. Pacing can be hard and no matter how fast you can go, it always hurts. I made it out to the track in a light drizzle and a steady wind. It felt like I should have my spikes on and toeing the line for a cross country race. I got my test done and was genuinely happy. I come from a running background. However, I am not sure I have run a 5k on the track since last December in the OS.
3.12 Miles18:51 170 Avg HR Max 183
6:09, 6:00, 6:04, 35 sec
I hope the good Mojo keeps coming. The real work begins now.
19:48 on the local track in shorts and racing flats at 162 BPM for 50.4. Check out the VDOT Calc app from Attack Point, easier. Saw a great Prefontaine quote earlier. Can't find it, but found another. "Success isn't how far you got, but the distance you traveled from where you started." That guy was a quote machine. Great running everybody.
Woot Woot!!! PR today!!! I broke 33 minutes!!! Also my most consistent test yet and left nothing out there. I looked at my watch as I pushed to the end thinking how much longer and it said 3.08 miles. That last .02 seemed like forever!
Temp: 72
5k Time: 32:24
Avg Pace: 10:27
Vdot: 28.1
Avg HR: 162
Max HR 179
Mile 1 = 10:23
Mile 2 = 10:36
Mile 3 = 10:29
Mile 0.1 = 0:56
Weight: 232 lb (Under 200 by Chattanooga 70.3 next May is the goal)
Tested on the 0.5 mile (more or less) community walking track I have used for testing every time. It says 0.5 mile but my Garmin consistently says it is just a little shorter. Got started back last year in August with walking and started run/walk in September. On October 29, 2014, I "ran" 2 miles in 23:17 (Vdot: 23.9). Well I thought it was 2 miles back then. Anyway, decided I was going to do triathlon again and joined EN in November 2014. The year has had some ups and downs but today is confirmation that #workworks.
Now for the bike test. Swapped some days around because I am getting a powertap wheel this week from Clark Mitchell (Thanks Clark!!). It just got here today. Now just waiting on the freehub for my 11 speed cassette. It is scheduled to be here Friday so planning to test on Saturday. Cannot wait.
On the road back from a knee sprain and deep bruise 2 weeks ago. That's what you get for playing beer league hockey. My run was definitely slow, but I got some miles in and can only get better as the swelling goes away and strength comes back.
I worked a 16 hour day yesterday so that running thing didn't happen. Not planning to test yet anyways- I am coming off very little running and my body doesn't typically like intensity right out of the gait. Planning a short run tonight before the bike. You all are killing it!! Good motivation for me!
got my 5k test in this morning (delayed due to nasty weather yesterday and i still can't stomach the thought of testing on the treadmill). i did 2+ loops of the Reservoir in Central Park which is super flat and a great setting for a run -- not that i was taking in the scenery during my suffering, but warm-up and cool-down sure was nice! Haven't done much speed work lately and it showed...i ended up with a time of 20min45sec for a vDot of 48. my goal is to get very close to if not break the 19min mark by the end of the OS
Good work team! I could only hope my run test was as good after four easy weeks since my last race of the season. Had to switch the run test to this morning due rain yesterday. Nice cool morning - could see my breath in the light from my head lamp. And a good run too with an improvement of 1 Vdot over last year at this time. Nice to think of myself as getting faster at 54! It's really that I don't have any stats from my 20's or 30's to compare. My goal for the 5K test today was to hold an 8:00 minute pace, i.e not to give in to fatigue in the last mile. I did a bit better.
Max HR 175, Ave HR 166
Mile 1 = 8:01, Mile 2 = 8:01, Mile 3 = 7:40
Total time 24:37, 7:55 ave pace
vDot 39
New goal for the next 5K test - vdot of 40. Work works!
Awesome work all!! It was so exciting to see all the 5K test results pop up yesterday!! So motivating!!! I did my test on Sunday so yesterday decided to do just a z1/z2 run. Unfortunately- storms prevented me from running outside, so did my first treadmill run since April. WOAH. I forgot what it was like to run on a treadmill. Not sure what it was, but I wasn’t at a fast pace and I felt like I was working SO HARD. Maybe the tests? Maybe treadmill? But towards the end, I felt my calf tighten and it totally freaked me out. That it was I was feeling when I started to get my stress fracture. Finished my 5 miles, got off, stretched and rolled. Just a reminder to myself that I have to be better about stretching and rolling. I feel like I am very sensitive when it comes to running bc I have a super fear of injury. Anyways, more stretching today and bike workout after work today!
Just did my test today cause of work. 23:27 5k. That's about 3 mins off my PR, but I'm 20 pounds heavier! Now all I've got to do is keep up with the body comp accountability thread and maybe I'll have a chance of being where I was lol.
Added my brick from this evening to the run tracker - 3 miles, including some strides, overall at LRP. Quads are a little sore after the bike work today, but it's all part of the OS...
So, I've been quiet because I have been having heel pain and was afraid I was developing PF again! I've decided to wait until next week to begin the NOV OS since I blew up my bike test anyway and need to redo that. The good news is I found a prescription the podiatrist gave me last time this happened. I took a pill before bed and woke up with no heel pain! However, I will take it slow, wear my orthodic and stretch to ward off a return.
Kristen, a walk/run routine is a fine method of getting back up and running. I may join you with that approach since I haven't been running much in the past several months and am injury prone. The good news is it is not even November yet! Well, at least for 48 more hours. Plenty of time to get in shape.
Have a great weekend everyone and a great run Sunday!
The brick run this morning was on very tired legs, and in steady rain and chilly 46 degrees F. Felt like sludge. Struggled to reach near my Z2 pace during the first mile, missed by 0:13/mile. Fell short in mile 2 by 0:05/mile, but at least sped up. Could not find the mojo in mile three to ramp up to Z3 pace, but sped up again to match Z2 pace 7:57. Eventually had help from some downhill time to crank out 7:37 Z3 pace for the last mile of a 32 min run. Will take that. Hope to find my legs for tomorrow's run. Those 2 miles of Z4 work in the last half of the WKO are gonna be a good test to see how my legs will handle each week of this run focused Outseason plan. Have a great weekend everyone!
Brick run on the TM right next to the trainer. Slow starting, but finished the front half between GRP and Z2 (10:06/mi), and the back half just below Z3 (9:11/mi). Overall average 9:37/mi for 30 min. Agree with ES above; it'll be interesting to see how the legs feel tomorrow for those Z4 segments.
Does aerating the lawn for 60 min count as a hard run or strength workout? That was definitely a hard workout on the arms and legs. Still managed the Sat bike later in the day.
Man is hard to run slow! Those first three miles I felt like the kid who got the go-cart with the governor on it. But it felt to good at mile to open it up and run!. I will admit that during the second mile interval, I started to feel the cumulative stress of the first week back in an EN training plan after a month of unsupervised "training" since my last race of the season. And tomorrow is an off day!
Legs felt the training load at the end of the 2nd Z4 interval, but made it through all as expected. Paces are a little wonky as is expected on the TM
3 mi LRP (10:15) @ 10:07, 10:04, 9:55 2 x 1 mi Z4 (8:55) @ 8:35 and 8:34
Allowing the TM to push me a little bit, because the HR is remaining right where I'd expect it. We'll see how it plays out in 7 weeks at re-testing.
BTW, I was reminded on Strava today of the impact of cumulative OS cycles. 5K TT (all on TM) at start of OS 2 years ago was 28:54, last year it was 27:00, this year it was 25:48. Although these paces aren't anywhere near what some of the team post, it shows that continued #workworks!
Comments
My warm up wasn't going well. Garmin was telling me that I was running a 9:00 pace an HR was up to 158. Either my footpod was off/dead battery, or I was in really bad shape this morning. Almost called it off. I decided to pace three laps (1/2 mile) by time and found that I was running a 7:00 pace and that my Garmin wasn't with me this morning. I was going to have to do it the old fashion way and pace by time. I did some mental math to figure my lap time for the above pacing. Thus turning my Fenix 3 into a $10 watch.
Results: 20:51 vDOT 47; Ave HR 165, Max 179
M1 - 7:11M2 - 7:04
M3 - 6:36
Previous Test Results
10/28/15 - 20:51 vDOT 47
04/06/15 - 20:00 vDOT 50
12/31/14 - 22:50 vDOT 42
I am quite surprised at today's results. The lungs were the limiting factor, not the legs. So, a vDOT of 51 should be a reasonably attainable goal for the end of this OS.
Nice work to all that suffered through this masochistic exercise we put ourselves through every 8 weeks.
Got the run done in some light rain early this morning. Did a 15 min warm-up, then hit it.
M1. 6:48 M2. 6:58 M3 7:02 Ave- 6:56/mile VDot - 45
I was surprised to see that this result matched my output during my last half marathon a few weeks ago to a T. I finished that in 1:40 and that Vdot was also 45. I thought I would hit a little higher number than I had achieved during a half marathon, based on my past long runs being lower Vdots overall than the 5K tests. Still feel good about it though. I could not have gone any faster today.
Done! After hemming and hawing for the past week about whether I want to be treadmill-based or road-based this OS (I'm in AL, so weather is okay), I decided to go with the TM. It will allow me to be more consistent (early mornings and night runs) and will help me hit the intervals. And I think/hope that it will help me keep the injury bug at bay. We'll see ...
Time: 31:04 (VDOT = 29)
#1 = 10:10; # 2 = 9:50; #3 = 10:03; #4 = 1:00.
AHR = 182 (!!!)
Overall, pleased. I've been fighting foot issues for the past year, so being able to get through a test pain-free was a win. Plenty of discomfort, though! Also am learning how to pace tests on my TM.
Onward and upward!
Decided to do it on the TM because of travel on almost all test weeks, hoping for consistency and short weekday runs are almost all TM. 5K time 27.27. Surprisingly better than I expected. The preseason plan for the last 4 weeks has really helped jumpstart NOS! Ready to improve. Amazing stats posted so far for the group!
@Phil, hmmmm Not sure why the discrepancy. I just went back and entered all the info again. 21:31 total time for a 5K test gives me 6:56/mile and a 45 vDOT. Odd.
you forgot about the .1
3 miles versus 3.1. Hard to believe that little tenth of a mile can hold so many precious seconds. By the way not trying to hijack just noticed the thread. i will be posting my run once I get home and down load the watch.
Todd
5 km @ 25:48 = V-dot of 36 (right where I finished last year). MHR of 173 with max of 183.
Now to get to work! Great testing, everybody!
So it is done and have a place to start....VDOT 29, lotta work to do but that is why we are here!!!!
It was great during the day to see everyone post their attempts at the first run test. Pacing can be hard and no matter how fast you can go, it always hurts.
I made it out to the track in a light drizzle and a steady wind. It felt like I should have my spikes on and toeing the line for a cross country race. I got my test done and was genuinely happy. I come from a running background. However, I am not sure I have run a 5k on the track since last December in the OS.
3.12 Miles 18:51 170 Avg HR Max 183
6:09, 6:00, 6:04, 35 sec
I hope the good Mojo keeps coming. The real work begins now.
Woot Woot!!! PR today!!! I broke 33 minutes!!! Also my most consistent test yet and left nothing out there. I looked at my watch as I pushed to the end thinking how much longer and it said 3.08 miles. That last .02 seemed like forever!
Temp: 72
5k Time: 32:24
Avg Pace: 10:27
Vdot: 28.1
Avg HR: 162
Max HR 179
Mile 1 = 10:23
Mile 2 = 10:36
Mile 3 = 10:29
Mile 0.1 = 0:56
Weight: 232 lb (Under 200 by Chattanooga 70.3 next May is the goal)
Training Peaks Link: http://tpks.ws/5WAC
Previous Tests:
2/27, 33:11, Vdot: 27.3 (Temp: 54)
9/1, 35:52, Vdot: 24.8 (Temp: 86)
Tested on the 0.5 mile (more or less) community walking track I have used for testing every time. It says 0.5 mile but my Garmin consistently says it is just a little shorter. Got started back last year in August with walking and started run/walk in September. On October 29, 2014, I "ran" 2 miles in 23:17 (Vdot: 23.9). Well I thought it was 2 miles back then. Anyway, decided I was going to do triathlon again and joined EN in November 2014. The year has had some ups and downs but today is confirmation that #workworks.
Now for the bike test. Swapped some days around because I am getting a powertap wheel this week from Clark Mitchell (Thanks Clark!!). It just got here today. Now just waiting on the freehub for my 11 speed cassette. It is scheduled to be here Friday so planning to test on Saturday. Cannot wait.
got my 5k test in this morning (delayed due to nasty weather yesterday and i still can't stomach the thought of testing on the treadmill). i did 2+ loops of the Reservoir in Central Park which is super flat and a great setting for a run -- not that i was taking in the scenery during my suffering, but warm-up and cool-down sure was nice! Haven't done much speed work lately and it showed...i ended up with a time of 20min45sec for a vDot of 48. my goal is to get very close to if not break the 19min mark by the end of the OS
now, the real WORK begins...
Max HR 175, Ave HR 166
Mile 1 = 8:01, Mile 2 = 8:01, Mile 3 = 7:40
Total time 24:37, 7:55 ave pace
vDot 39
New goal for the next 5K test - vdot of 40. Work works!
Awesome work all!! It was so exciting to see all the 5K test results pop up yesterday!! So motivating!!!
I did my test on Sunday so yesterday decided to do just a z1/z2 run. Unfortunately- storms prevented me from running outside, so did my first treadmill run since April. WOAH. I forgot what it was like to run on a treadmill. Not sure what it was, but I wasn’t at a fast pace and I felt like I was working SO HARD. Maybe the tests? Maybe treadmill? But towards the end, I felt my calf tighten and it totally freaked me out. That it was I was feeling when I started to get my stress fracture. Finished my 5 miles, got off, stretched and rolled. Just a reminder to myself that I have to be better about stretching and rolling. I feel like I am very sensitive when it comes to running bc I have a super fear of injury. Anyways, more stretching today and bike workout after work today!
Kristen, a walk/run routine is a fine method of getting back up and running. I may join you with that approach since I haven't been running much in the past several months and am injury prone. The good news is it is not even November yet! Well, at least for 48 more hours.
Plenty of time to get in shape.
Have a great weekend everyone and a great run Sunday!
The brick run this morning was on very tired legs, and in steady rain and chilly 46 degrees F. Felt like sludge. Struggled to reach near my Z2 pace during the first mile, missed by 0:13/mile. Fell short in mile 2 by 0:05/mile, but at least sped up. Could not find the mojo in mile three to ramp up to Z3 pace, but sped up again to match Z2 pace 7:57. Eventually had help from some downhill time to crank out 7:37 Z3 pace for the last mile of a 32 min run. Will take that. Hope to find my legs for tomorrow's run. Those 2 miles of Z4 work in the last half of the WKO are gonna be a good test to see how my legs will handle each week of this run focused Outseason plan. Have a great weekend everyone!
5k - 22:01
vDot : 44
mile 1: 7:40
mile 2: 7:20
mile 3: 6:40
A bit of panting right at the end because of a cold but I don't think it really impacted the time.
3 mi LRP (10:15) @ 10:07, 10:04, 9:55
2 x 1 mi Z4 (8:55) @ 8:35 and 8:34
Allowing the TM to push me a little bit, because the HR is remaining right where I'd expect it. We'll see how it plays out in 7 weeks at re-testing.
BTW, I was reminded on Strava today of the impact of cumulative OS cycles. 5K TT (all on TM) at start of OS 2 years ago was 28:54, last year it was 27:00, this year it was 25:48. Although these paces aren't anywhere near what some of the team post, it shows that continued #workworks!