2016/17 NovOS Week 8 Run Thread: It's Show Time
We've all made to Week 8: fatigued, battered, bruised, but a heck of a lot stronger, faster and most importantly....durable. Congratulations!
Week 8 also marks the half way point of the OS, and most importantly: TEST WEEK. On the lighter side, it is also a rest week of sorts. The good news is that your run and bike tests are the ONLY two important training sessions scheduled this week. Do try and complete the weekend's training schedule if you can work it in, but don't stress yourself out over it.
The bad news is that it is going to suck. In a good way though, if there is such a thing. There is always a silver lining to the suck: it's only going to last a short time, probably for as long as it takes you to complete the third mile. Once over, the excitement of your brand spanking new vDOT will take over, and you'll forget about the suck.
Again, there are two important factors to a successful test: Location & Pacing. Pick a location that will provide consistent and repeatable test conditions. Controlling the environmental/geographical variables will provide results that are comparable across your training season and from year to year.
Now we come to pacing. The negative split is your friend. Your starting pace will be between your week 1 test pace and the pace you've been completing your Sunday intervals. It should be hard, yet manageable. Your test should always start with a 1.5-2 mile warm up to get your engine warmed up. Start your test at your predetermined pace. On mile 2, drop your pace by 10"-15". For the 3rd mile, break it up into .25 mile increments and run each 10"-15" faster than the previous. For the last .50 or .25 empty the tank.
That's it. Well, except for posting your results here. I mean the good, the bad and especially the ugly. There is always something to be learned by each. Just be sure to compete your bike test first and rest at least a day in between tests.
Comments
5K run test today - goal pace 8:00/mile
results - 3.12 miles, in 24:54, average pace 7:59, average hr - 160, max hr - 175, average cadence - 87, vdot - 38.5, vs 30 (week 1) 28.3% increase
pacing by mile:
1 - 8:00, ave hr - 147
2 - 8:02, ave hr - 162
3 - 7:58, ave hr - 171
I think my time today accurately reflects my current best effort
runners world age grading - age 65 male:
age graded score (world record age 65 male time (16:39) / my actual time (24:54)) - 66.87%
age graded time (my actual time adjusted to that of an open division participant time using a factor for age and gender) - 19:25 (6:14/mile) - age graded vdot - 51.6
HUGE improvement Arnold!! Very good looking valid test! The work is working!
My weekend long run: https://www.strava.com/activities/804560588
Yesterday's TRP run: https://www.strava.com/activities/806612217
Happy testing this week peeps!
SS
I know there is a run test looming for most of you.
Important to take advantage of the rest between tests and rest built into the plan this week as next week will begin to bring in the Silverbacks as those new zones are implemented.
My run/bike tests are coming up in about 3 weeks
Was able to squeeze in a run after work yesterday with a 1X1: https://www.strava.com/activities/807512213
Happy testing all!
SS
@Arnold Wow! huge VDot bump!! That takes a lot of work, to be sure. I am happy with any bump at this stage in my old legs. I am working through some nagging right knee pains, but able to get the workouts done pretty close to the plan. However, pushing the speed definitely is where my pain tends to ramp up the most. Hoping for a happy knee on Thursday morning!
Good luck everyone!
Congrats to everyone on your run gains
https://www.strava.com/activities/808585099
Here are my test results:
Wk 1: 23:30 (7:09, 7:42, 7:45, 6:41 last .10) vDot 40
Wk 8: 22:35 (7:23, 7:17, 7:09, 6:43 last .10) vDot 43
I did much better with pacing this time around. Happy with the results.Data: Descending pace: 7:34, 7:27, 7:20 and 7:00 for the stub. VDOT improved to 42, up from 40. Mile pace improved to 7:23, from 7:45 at week 1. Conditions weren't great. It was very dark, there were a few icy patches to navigate around and a couple of inattentive drivers that caused me to change my line. Nevertheless, I am quite happy with the improvement. Mostly, I am worried about plantar facitis, which seriously knocked me off track 2.5 years ago. Keeping my fingers crossed that the run durability program, coupled with Hookas, and stretching, will let keep me injury-free.
Not a bit of change. Lthr 140 up maybe 2 from first test. Vdot 24.1 same as first test
Conditions were perfect, so no excuses.
11:34, 12:10, 11:52, 11:08. 2d miles was slower, the others were a little faster than before.
Same thing happened on the bike.
A little disappointed since I've felt stronger during the workouts than before, I figured a marked improvement.
At least I'm not worse.
@David, don't get discouraged with static results at Wk 8. This OS run durability strategy is not pushing the limits of our Z5 running like we are in the bike, so any bumps in 5K time trials are mostly due to fitness improvements in general. I did not see any improvement in my Vdot with this test either, and through the entire OS last year, I stayed the same (5th OS last year). However, my ability to run much longer distances at a faster pace definitely developed from the plan. You are getting improvements in your run, it is just in different areas that just a 5K test. Although depending on how many OS's you have been through, the improvements get smaller over time in general as you push the limits of your body and mind.
My test at 5 am this morning was outside! in nice weather for central Illinois at this time of year. 36 degrees, but some slick spots on the road and some maniac paper delivery guy blasting through the neighborhood made for a few challenging moments in the dark.
wk 1 (6:48, 7:01, 7:15, 6:55 last 0.1) 21:49 for 7:02/mile Vdot 45
wk 8 (7:00, 7:08, 7:01, 6:36 last 0.1) 21:50 7:02/mi Vdot 45
Was happy that my last mile was not as much of a drop-off as the week 1 test, so some victory there. Am a few pounds heavier than wk 1 unfortunately too, so victory that I did not drop time even with the added weight, so victory there. I felt good overall, the right knee stayed quiet, and I pretty much emptied the tank at the end as best I could.
Nice bumps @Patrick @Sabra @Dave G!! Way to go!
Wk 1: 8:15/mile avg Vdot: 37
Wk 8: 8:07/mile avg Vdot: 38
I'll take it. Especially as my run consistency has not been as I'd like and a few extra lbs this holiday season.
How is everyone measuring their times?
I am setting my 920xt to 1-mile laps and then running what I estimate to be 175 yards following my 3rd 1-mile lap notification. I am running laps on a flat 1.1 mile loop near my neighborhood. I was considering creating a 5K lap on my Garmin, but I like getting the 1-mile lap feedback. Also, I am doing this as a single data set including my warm up and cool down.
The problem I run into is that I needed to use a spreadsheet or a pen and paper to calculate my weighted averages because of the stub 0.1 mile piece. Alternatively, I could turn this into three data sets - WU, 5K test and CD. I could even do this on the local HS track and get a more precise distance measurement. Or, I could just make this a 3-mile test.
I recognize that consistency of route and routine are the most important aspects for a meaningful test, but I am curious what best practices are while I am still relatively early in my training for next summer.
Week 1: 21:01 5k at Central Park NYC Reservoir Loop (vDot = 47)
Week 4: 19:50 5k at Troy, Michigan Turkey Trot (vDot = 50)
Week 8: 18:06 5k at local track in Summit, New Jersey (vDot = 55); Pacing of 5:59 for Mile 1, 5:48 for Mile 2, 5:44 for Mile 3, 5:16 for stub
Current vDot is an all-time high. These new paces are gonna hurt!
Great results so far and good luck for those testing later this week.
@Jeff
That is a good idea. I should preemptively go back to the tennis ball in the morning. Every time I get out of bed, I worry for a fraction of a second that I will feel pain when my feet hit the floor. So far so good.
Also, got out a spreadsheet and realized my pace was a 7:26 instead of a 7:23. Initially, I was using "average moving pace", which got me to 7:23. But then my overall "average pace" got me to 7:26. The difference is 13 seconds over the 5K test. (?...)
I find this very odd because I never outright stopped. Occasionally, I had to skip around an obstacle in the dark or change direction due to cars. Rather than lose any sleep over it, i am going with the slower time for the sake of conservatism.
Anyone else experience data anomalies like this?
My test will have to wait a while. After 7 years of triathlon I have my first injury causing me to miss workouts. I tried running today, after 6 days of no running, and the hamstring is stilled pulled/strained. Bummer. I can no longer stay I haven't had a significant injury since starting triathlon. At least I can still bike and swim!
Test 1 (Oct 7):
3.12 mi - 24:06 - 7.44 avg - Vdot 40
Mile splits:
1: 8:08
2: 7:45
3: 7:22
.12: 7:15
Test 2 (12/22):
3.11 mi - 21:59 - 7:04 - Vdot 44
Mile splits
1: 7:11
2: 7:07
3: 6:55
.11: 7:05
I'm kind of disappointed because I want to get faster.
But I'm glad to see everyone else getting fast! Keep up the great work!
Completed my 5K test today. The time was 23.17 for a VDot of 41.7. My previous VDot was 40.
Time splits were 7:32, 7:31, and 7:32 with a average HR of 160 bpm. See https://www.strava.com/activities/809185041.
I'm happy with the result. In previous 5k tests I've always been limited by one injury or another: hamstring strain, plantar fasciitis, etc. When you can't run 5k without injuries rearing they're ugly head, it is very bad news for longer runs.This time I was limited purely by my aerobic capacity - no injuries. This is very good news! The "run durability" plan is working!
@Patrick, first nice job getting that stressful test completed successfully bro! The way I manage the test is to have the watch (my 920XT) lap every mile. I run the test on a track. After the 3rd mile, I am watching the distance and hitting the lap button when I cross the .1 mile threshold. I then put the data in an excel spreadsheet to calculate my total average pace for the 3.1.....
@MW - Some big talent there throwing down and progressive 5K test at insane paces! Nice work!!
@Derrek S. - get well soon bro....sorry about that hamstring issue. I know that is both painful and frustrating.
Big results coming in across the board showing that work works after only 8 weeks!! Damn!
I did some run interval work Wed evening: https://www.strava.com/activities/808247633
My Hill bounding repeats wko w/ 13 year old son yesterday: https://www.strava.com/activities/808954011
Enjoy the Friday rest day all!
SS
@Arnold - First out of the shoot this week. Even steven and huge increase.
@Dave - Congrats on the PR and a nice descending run progression.
@Sabra - Shaved off almost a minute and a 3 pt bump. Way to go.
@Patrick M- Negative split in dicey conditions and a 2 pt improvement.
@David - While you didn't see a speed improvement, it sounds like your body is adapting to the workload you're throwing at it. Agree with Ed's comments here.
@Ed - Amazing that you almost nailed your week 1 test time; missed it by 1". I'd take that as a victory in light of adding a few pounds and not losing any speed.
@Patrick H- Better man than me for completing this test on a TM. A bump is a bump.
@Mike - An 8 pt bump. that is incredible. You have definitely put in some monster work to attain it though. Congrats.
@Derrek - Keep resting that injury, which I know you are doing. Sucks since the run is your strength. Can't wait to see what you do on the bike now.
@Justin - Great 4 pt bump and negative split on all three miles run there. Solid.
@Leslie - Maybe not the gains you were expecting, but still 12" faster than week 1. That's 4" per mile faster. Some HR data may show some improvement as well.
@Scott - Great gains on the durability front to go along with an almost 2 pt bump.
@SS - You sir are a monster. Not only in amazing amount of work you put into your training, but also in the time and motivation you provide to all of us on the team. Just golden. The day always shines a bit brighter after your kind words of wisdom.
I had a mental struggle in preparing my pacing for this test. While I have run the Sunday intervals at or faster than the prescribed pace, they were only a mile at a time. I didn't have the confidence I had last OS in stringing three of those miles together. In looking back, there was more Z4 work in last year's plan. I distinctly remember stringing together the 2x1 mi Z4's into 1x2's with ease. This year, my legs are done with Z4 work after the 2x1 mile intervals. though I can sustain a TRP and even a Z2 pace for 5+ miles after completing the Z4 mile intervals. Not so much last year. Volume and durability are way up this year. I'll take this gain in durability over the speed gains (vDOT 52) I had last year in week 8.
2 mile warm up followed by THE 3 MILE SUCK.
1 2 3 Total Pace Ave HR Max HR vDOT
Week 1 7:35 7:17 7:02 21:54 7:18 164 176 45
Week 2 6:48 6:51 6:39 20:18 6:46 170 181 49
I was shooting for a vDOT of 50, but it wasn't in the cards for this day. On the way to the gym, I realize that I left my music player at home on the charger. I had to mentally prepare for a test with without music. Mental focus waned after 1.50 miles and it was a struggle to push the pace. With music, I probably could have knocked 10-14 seconds off of my time. Glad I didn't, as I am hammered today and would be in worse shape had I run it any faster.
Solid bump and I'll take it. Next week's Z5 work is going to be hard.
Week 1
Mile 1: 8:00
Mile 2: 7:45
Mile 3: 7:03
.1 : :40
Avg: 7:35 mile
HR: 170
VDot: 41.1
Week 8
Mile 1: 7:57
Mile 2: 7:24
Mile 3: 7:04
.1 : :39
Avg: 7:27 mile
HR: 171
VDot: 41.97
Heading to FL for a couple of weeks at the begging of Jan. Grabbing some spicy tuna and looking forward to getting outside to run off some of the holiday beer. I meant to say cheer. Ha.
Keep up the great work everyone
Wk 1 Wk 8
1 8:49 8:20
2 8:41 8:14
3 8:28 8:03
.1 0:59 0:51
5k 26:51 25:29
Avg 8:38 8:11
Vdot 35.2 37.5
Somewhat improved over week 1. Probably had a little more to give for the first mile, but happy overall. However, tomorrow will suck with new bike and run zones!
Great work, everyone! @Derrek - rest that hammy - it is an important part of that great engine you have going!