2015/16 NOV OS RUN THREAD: THE FINISH LINE!!
We have made it! Week 14! Woo hoo!! Unfortunately, while the finish line in races means you are done suffering, our finish line calls for more testing. If you are like me and get major test anxiety with run and bike tests, just remember that one test doesn't define you. I think we should all focus on that run durability we've built up. We should be unbreakable going forward. So shout your successes, and also let us know your next step, and reflect on any lessons learned as well. Nice job guys!
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Now that we're in week 14 I've started to actually consider my run testing. I am scheduled for a local Half Mary on Saturday which I signed up for at the beginning of the OS as a closing test.
My week 1 and 8 tests were on the track but this week 14 test will be a half with ~750 ft of elevation. Hardly an apples to apples to apples comparison. Thus, I'm thinking I may try to slip in a 5k test on the track either this week or next (in addition to the half-mary) My concern is that with the hills on the half I may not get an accurate read on my improvement. I'm confident based on overall run performance that I'm about 5 vdot points higher now than at the beginning of OS and I want the test to be realistic.
Curious for other's thoughts on this and plans for testing?
BTW, I go straight into a HIM plan at wk11 getting ready for 70.3 Florida after OS. I don't think there are any run tests scheduled in the remainder of that plan.
Good luck testing this week everybody!
Dave, With all the miles you have put in you aren't even going to feel those hills!
My issue is that there are not really any any half marathon races near me until March, except one that cost $100 on 6-Feb. I know I can simulate it by running 13.1 miles on my own, but its hard not to drift off if I'm not in a race. I would like to see if I could beat my 5K time at the same location I did my first 2, but I also feel like I could PR a half marathon right now. What to do.....?
I am with you. I did 34 miles last week - thanks to the bonus run on Friday. Cannot recall such a high volume running week since marathon training 15 years ago. And no injuries or tiredness in all this running. Good stuff.
Tony and Jennifer, I am also amazed at how my body held up with the weekly miles this OS. I ave 27 miles a week overall, and a couple were 30-31 miles. I have never done that much running, mainly for fear of injury. But I made it with periodic ART chiro treatments and rolling, stretching.
I ended up doing a 5K test yesterday morning, as I also do not have a local 10K or HM anytime soon. Work sched made Thurs morning a better fit for rest and sleep before the test. I ended up getting a small bump in the overall time from the Week 8 test, and very close to my initial week 1 test. Run paces ranged between 6:56/mile and 7:00/mile with all 3 tests. Vdot stayed the same with each test, 45 seems my plateau for the time being.
I plan on transitioning to a Run-Get Faster plan, to see if I can use this increased fitness from the OS and improve on speed. I feel pretty good about my endurance for distance work, as the 80-90 min runs turned into 11-13 mile runs.
Good luck to all for whatever test distances you end up doing!
Agree! I am in my best running shape since I was training only for marathons. I just turned 45 (in triathlon time) and am contemplating going after a BQ.
For the test, I've decided I would rather suffer in Z3 for 1:40 to 1:50 than Z4/Z5 for 21 minutes and change, so I am going to attempt to simulate a self supported half marathon race tomorrow. My running club puts out water, so I may pause my watch for a water break or two, but it will be close enough. My PR is 1:40 and I would be happy to come anywhere near that.
I do not have a race scheduled for this weekend but will probably do another 5k Test on Sunday just to see where I am at.
Good luck to those racing this weekend and I hope you see the gains you've worked so diligently for!
Well I ended up doing a ten mile test today. I had planned for 13, but I did not follow Coach P's pacing plan for the first three miles. After mile 10, things were going bad quickly, so I decided to call it a 10 mile test instead. I am really excited with the results. Although it was a Strava PR, it was one minute slower than my fastest 10 mile race (back when I did not know how to swim and never rode a bike). I really think this was still better, because I had no crowd support, no one to chase, no aid stations, and I had icy sections that I had to tip to through at 7:40 pace. I could not be happier with the results the NOS has had with my run fitness.
My VDOT went from 45 to 44, but I never though the 45 that resulted from 5K tests was very accurate. It had my Half Marathon and Marathon paces at or faster than my PRs at those distances. Thank you to everyone for the mojo!!!!! Good luck if your testing or racing later today or tomorrow!
I did a hilly half marathon today about 30 miles south of where I live. It was a beautiful clear day for it with temps in the mid to high 30s. It is a PR by almost 3 minutes (even with the hills) and I ended up 1:51:58, 5th in AG, 32nd Male, and 45th OA. I think the field was just shy of 500 runners. My vdot ends up at 40 for the OS which missed my goal of 42. Truth be told, I think I'd have hit the goal on a 5k test on the track but I'm still happy with the more realistic picture I get from this longer test.
Assuming I don't run tomorrow (who knows?) I will close the OutSeason having averaged 50 miles a week for the four weeks prior to this week and a total of 537 miles for the 14 weeks. A lot of work and a lot of run durability to carry into races this season. I have seen significant gains in speed and power on both bike and run, strength gains due to core work and I've dropped 12 lbs. Thrilled with the results and glad to part of the great EN team.See you at the races...
vdot is now 56, im happy with that !
Great work, everyone!
Congratulations to all who participated in the OS. It is a tough 14 weeks, especially with 2 holidays thrown in. I did my last run test today on a windy day. It seemed like there was a headwind in every turn of the track. I brought my Vdot up to 56 and could not be happier. Enjoy the rest. There will be plenty of training days to come. It was great to follow along with those of you who are able to post more than I could ever dream of. Good luck training and look out for the St. Louis sleeper cell, we are slowly building our numbers.
For my end of OS run test I signed up for the Gumby 10k. It's a trail 10k with some pretty good climbs, rocks, rutts and mud. I wasn't expecting much because of the terrain. It rained the night before but stopped early in the morning and ended up being a great day for running (albiet the puddles!). I went out and settled into a good pace, then the hills came. I just tried to maintain a steady pace up and down the hills. I didn't want to trip or fall as there are alot of rocks, boulders and roots! With about 1/2 mile to go I was still climbing yet another hill. I should have known it would be a tough run. The race directors are friends from way back when I started triathlon 20+ years ago and have always been know to create a challenging course. Ran through a calf deep puddle towards the end and finished. Not a 10k record by any means, but had I not put in the work in OS, I would have been out there alot longer. I finished in 1:03:45 but it was good enough for 1st place in the 60-64 age group! I'll take it and it was really fun! No change in the vdot..I'll keep what I had and I think I'll look for a road 10k for another test!
Congratulations Jennifer. Great run. I didn't do a run test but I did do some all out sprints yesterday. They were short 30 seconds or so, but some of them were at a 5 minute or less mile pace and my legs did just fine. All in all I have noticed that I can hold a TRP pace with an average HR thats in Z1 and hold a Z2 pace with my TRP HR so I'll take that as I exit NOS. Today I went XC skiing and put in 11 miles with about 1400 feet of elevation gain. I'm glad tomorrow is a swim day.
Nice job! I can't imagine running 5 min or less! I'm also finding that I'll be running along and feel good and then look at my pace and realize I'm going quicker than I should be. It's hard to hold back sometimes. I did a 45 mile bike ride today..pretty easy, but the legs definitely felt it. I'm also looking forward to swimming tomorrow. I always find it a bit restorative. I did my Friday swim after my 10k run on Saturday. Felt really good!
Didn't think I could find a minute this week with moving but after I had unpacked the last box I could face I headed out with the plan to run 8 miles. Felt great and did the 13...brought water and gels just in case. Felt great! 11 minutes faster than my best training half from last year! Run durability...thank you!!