2016/17 NovOS Week 1 Run Thread - Dust off Your Boogie Shoes, It's Testing Time
Hello all, and welcome to the official kick off to the November Outseason run group. We will be spending the next 14 weeks getting to know each other and encouraging each other along the way.
Week 1, 8 and 14 are test weeks, in the OS, and will look similar. Similar except for the fatigue that will be building through the course of this training block. Test week is your opportunity to validate all of the hard work that you have put in.
The coaches have created all new videos for this year's OS, and I strongly encourage you to watch or listen to them. The Outseason Plan Resources page will provide a complete overview. Each week the coaches provide videos that highlight the week's training focus.
Your Week 1 objective is to complete a 5k run test. Your results will set the pacing for the next 7 weeks of your training. Simple enough, but here are a few things to keep in mind while planning your test on Wednesday:
3. Plan your pacing - Without a plan, you stand a good chance of blowing up somewhere in mile 3. Ideally, you want to negatively split your run test.
Example
Using a past 5k result, select a starting pace for your first mile. Run the second mile 10-15 seconds faster. On the last mile, run each successive 1/4 mile 10-15 seconds faster. It would look something like this:
mile 1 - 9:00
mile 2 - 8:50
mile 2.01-2.25 - 8:40
mile 2.26-2.50 - 8:30
mile 2.51-2.75 - 8:20
mile 2.76 - All out
Testing takes practice and you get better at it each time. If you blow up or are having issues, post about it. You will receive the encouragement and suggestions of your teammates. We're all in this together and are here to help each other out.
Week 1, 8 and 14 are test weeks, in the OS, and will look similar. Similar except for the fatigue that will be building through the course of this training block. Test week is your opportunity to validate all of the hard work that you have put in.
The coaches have created all new videos for this year's OS, and I strongly encourage you to watch or listen to them. The Outseason Plan Resources page will provide a complete overview. Each week the coaches provide videos that highlight the week's training focus.
Your Week 1 objective is to complete a 5k run test. Your results will set the pacing for the next 7 weeks of your training. Simple enough, but here are a few things to keep in mind while planning your test on Wednesday:
1. Test Location - Choose a location that you can test on all season. If it rains or snows in you area, an indoor track or treadmill may be your best option. Make it as consistent and repeatable as possible.
2. Be rested. Ensure you get a good nights sleep; preferably 7+ hours. Allow yourself recovery time between testing and your last hard run or bike workout. Take an extra day off, or structure workouts to allow for maximum recovery time.3. Plan your pacing - Without a plan, you stand a good chance of blowing up somewhere in mile 3. Ideally, you want to negatively split your run test.
Example
Using a past 5k result, select a starting pace for your first mile. Run the second mile 10-15 seconds faster. On the last mile, run each successive 1/4 mile 10-15 seconds faster. It would look something like this:
mile 1 - 9:00
mile 2 - 8:50
mile 2.01-2.25 - 8:40
mile 2.26-2.50 - 8:30
mile 2.51-2.75 - 8:20
mile 2.76 - All out
Testing takes practice and you get better at it each time. If you blow up or are having issues, post about it. You will receive the encouragement and suggestions of your teammates. We're all in this together and are here to help each other out.
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Time: 33:57
Mile 1- 11:28
Mile 2- 11:08
Mile 3- 10:25
.10 - :54.65
I had to stop twice as my brothers munchkins were asking me who gets more candy and "Why are you running Aunt Riah" "Can we run with you?" "You're sweating"
Yes yes I know, No you can't have more candy.... GO AWAY, Aunt Riah is basically signing up to torture herself!
I played some Michael Jackson to get into the theme of the weekend but quickly moved it over to more PYT type Michael music than thriller.
Side Note: This is actually really fun, for once Im healthy and injury free, BRING ON THE OS FUN!
This was my first outside run in quite some time. I've been on the tm to work on form, cadence, etc. in addition to PT work to prevent me from returning to run jail. While this was a difficult run for me, my hips and butt felt stronger even when I was feeling fatigued towards the end. Cool! Something I'm doing is working. Not my best 5k, but not my worst. Looking forward to see where the #workworks takes me.
Time: 34:54
Mile 1: 11:38
Mile 2: 11:25
Mile 3: 10:47 - not sure what happened here...
Avg pace: 11:14
Good luck everyone!!
Time - 20:19
VDOT - 48 (missed 49 by 1 second)
Mile 1 - 6:27
Mile 2 - 6:40
Mile 3 - 6:33
Mile .10 - :37
Goal is to get to 51 VDOT this OS which would be an all-time high for me. Lots of work ahead!
Lap 1 11:35 5k pace 11:50
Lap 2 11:59
Lap 3 11:58
Total 36:39
The time was about what I expected the feel was not. Lots of hip girdle and upper leg and glute soreness.
Hopefully it was just a carryover from the first core workout in forever.
Time: 20:49
VDOT: 47
Mile 1: ~7:00
Mile 2: ~6:45
Mile 3: ~6:30
@Mariah-nice work, especially considering the distractions
@Bill-Good getting it done considering your back issue.
@Kevin-Better to hold off on the test until you are healed up.
@Brad-Solid pace progression. It's amazing how dark the last .5 miles can get "You're gonna blow up"
@David-Starting up that core work makes everything sore. Got it done though.
@Ashton-Accountability is the best motivator. Great pace progression.
21:45 vDOT 45
1 - 7:25
2 - 7:18
3 - 7:02
I was expecting a 22:00, so not a bad start. Goal is to get back to last year's 52 vDOT.
Total time: 23:52. Ave. pace: 7:42. Vdot: 40.5.
Miles 1-3 were: 7:44; 7:40; 7:40.
First time under 24:00 for the total time, and first time my vdot as over 40.
Total time was 47 seconds fast than the first run test last OS.
Shows how much I have learned about running (even though I heard Coach Rich in my head saying "slow down dumb ass" in the first mile), and how much my fitness improved since last year.
More fun to come!
Here are my digits
Mile 1 - 8:00
Mile 2 - 7:45
Mile 3 - 7:03
Mile .1 - :40
Average Pace: 7:35 per mile
Average HR: 170 bpm
VDot = 41.1
When I started I felt as if it were a little slow. As I started to increase the speed I am kind of glad that I didn't start much harder than I did. I felt like a mouse with its tail caught in a mousetrap. Wasn't going anywhere fast. Either way, got through it. Looking forward to building off of this and getting my speed back in 2017.
Mile 1 - 6:48
Mile 2 - 7:01
Mile 3 - 7:14
Total 21:50
Vdot 45. Ave HR 171
Definitely feeling sore in the legs the rest of the day
Ran 1.4 mile warmup and 3 mile cool down to fill out the hour time.
Wow! Nice work everyone. Well I some how managed to get plantar fasciitis. I started feeling it over the weekend and I woke up Tuesday barely able to walk.
Anyway... no run test for me. I'm going to stick with a modified (Coach P approved) Outseason and hopefully pick up the run in week 8. I can ride the bike and do core, so that's what I will do.
I did my test on Tuesday. Haven't formally tested in a year and was only 27 sec slower than last year.
19:58 broken down as 6:19, 6:21, 6:17 for a VDOT of
Pleased given my training of the last few months. Its going to take some good work to get those 30 sec back and then some.
Bike test tonight!
Strong! What's your goal for OS?
@Mark-I can't get my head around testing on a TR. It just makes my head hurt.
@Ed- Man, hot out of the gate on that one. Nice work.
@Brian- Stay focused on the bike, the run will come when it's ready.
@Mark- Steady even pacing there Mark "Speedy" Roberts for a solid 49 vDOT
With testing already in the bag and being 5 days since my last run, I had to get something done. My motivation was on the low side and the rain didn't help matters either. Sucked it up and completed a 60'/7 mile TRP run, with a Z2 push for the last 1/2 mile.
mile 1 8:15
mile 2 8:45
mile 3 +.1 9:30
Total time 26:30 vDOT =35
Goal is to get back to a vDOT of 40 so have a little bit of work to do.
@Ashton - Thanks! Nice descending pace on your test! OS goal for running is to get back to where I was in 2014 which was 18:50 or so for 5k. Really just need to get there by May or so -- Hopefully will have that speed by early summer and be 5-7 lbs lighter. Have to cut back on the German bread from the local bakery and Belgian beer!
@Phil - Nice run. I always feel you get bonus fitness or at least good mojo training in bad conditions!
Cheesed a little bit by running a 5k last weekend - 26:08 for vDot = 36.5.
It was an evening Halloween run on a relatively flat course with temps in the low 80s.
Suspect that in the morning, on a track (or treadmill), in the 60s or 70s, I could squeeze this down a minute or so.
But, I'm sticking with 36.5 for the first 8 weeks.
That is what I was in my build for 70.3 Hawaii 18 months ago and with taking this summer off ... I'm very pleased to be in the same place (slow though it may be).
@Marvin - bonus points if you ran it in costume.
@Tom - Early AM run test. What a way to start the day.
1 - 8:48.9
2 - 8:40:75
3 - 8:28.17
.1 - 0.58.67 (actually a little more than 0.1)
5K = 26:51 = Vdot 35.2
About where I was 2 years ago at the mid-OS point, not quite as good as last year's week 1 test, but as good as I expected. Much more work to come!
@Bill - Welcome aboard, great getting that test in.
This OS I have a TM set up right next to the trainer. Off the bike, on with the running shoes and I was off and running. 35' brick run completed with ease, especially considering it was pouring down rain this morning...and this afternoon...and this into this evening.
Now I just need to limit the alcohol tonight...or that run is going to be nothing but pain tomorrow!
This is my first OS and I don't think I've done a 5k marker run in over a year. I started a little too fast but found a steady pace for the last two miles.
Mile 1 - 6:48
Mile 2 - 7:07
Mile 3 - 7:06
Mile .1 - 7:02
Total 21:54
Vdot 44.8
Avg HR 169
I did my run test on Thursday:
7:09
7:21
7:18
22:29 total 5k time.
About where i figured i'd end up since i haven't been running a lot.
Today (Saturday) i didn't get the bike in because of soccer, But I refereed 2 games and got 8 miles in.