2017 JOS Run Thread week 1 - Its test week !!!
Hello all, and welcome to the official kick off to the January Outseason run group!!
Happy to be your OS Run captain, hope we build together great mojo and share experience!
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.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.
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. But most important is to play safe (we are in January and most of us are training in winter conditions), on my side I will be running on ice and snow for most of this OS and I plan to have slower time than when I did NOS last year.
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. Do not forget about hydration and fueling either. You might not feel fatigue at the start of the Outseason, but fatigue will build quickly.
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
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. Don't be intimitated by other's time, we are all unique and I am confident you all gave your best to do your test and use that data to train with it on the 7 next weeks!
Comments
Did this test yesterday. Decided to do it on the treadmill -- I'm in northeastern Ohio, and between the snow and the cold, I've found myself on the treadmill more often than not lately. Not a big deal, but I've ALWAYS been slower on the TM, but it is what it is. I figure, I get faster on the TM, I'll be faster outside!
So ... 30:39 for the 5k (9:45/mi; AvgHR = 167, VDOT = 30). I was able to increase the speed every .5 mi or so, and I feel like I underperformed slightly. This was the first time I attempted a test on the TM, so I'm sure there's a learning curve element there. If need be, I'll retest during week 4. As a comparison, I ran a 28:38 hilly 5K in late October, and I've been running more lately, but obviously I have lots of room for improvement!
I'm going to have to test on the treadmill too. Joseph L: I like the idea of a 1-mile test - may even try that on the treadmill
I did a Turkey trot 5k in slightly slower than what I'd hope my test results to be. I've also become a running fool in the last 8 weeks and feel that I am training to my former best Vdot of 47. I know my current TRP is trending 20-40"/mile faster, rolling into the OS with that number and training targets. I've been doing Z4 intervals to these Numbers with no issue, so sticking with it and seeing where it takes me, Good luck to all with the tests!
@Joseph: 1m is fine, at least you have some figures to use to train with and you can retest later on and adjust if needed.. anyway you will feel have when starting training
@Paul: Thanks man! that an honor to lead that group, hope I'll be able to keep all those animals motivated !
@Scott: you can always later on if you feel the wkouts are getting too easy for you, with your experience you know how to deal with that
I am probably sure my 5k time will be slower than my last one since I will be on snow and the track where I tested last year at the NOS beginning is full of snow.. so it will be around the park 2X turns but I am crossing 2 lights and I ALWAYS get a red one lol.
Looking forward to the next 14 weeks with this group!
Good morning peeps! FP, thanks for leading us and initiating this thread! Excellent introduction for the week!
All, I'm on a little bit different schedule than most testing this week, but I'll post my work as we go here.
I have a Monday morning Z1, durability run: https://www.strava.com/activities/826611377 .....nothing nearly as exciting as a run test to post.....
Good luck this week all!!
SS
Run test in the books! Another bump in the vDot while balancing a run streak. I'll take a 1.2 point bump in my vDot while hitting day 65 of my run streak while having a controlled and balanced test. Good luck to all!
Should be interesting numbers to start an OS. I've never came into an OS with this high a vdot so we'll see how it goes.
Nice work on the VDot tests. I'm on a get back to running with a plan, with flexibility, that I've laid out. In previous years I've just done the run/walk thing this year I have outlined weekly minutes and looking at mileage as well as I ramp up further. This week 10-15' running is the goal over 3 sessions. 1st session I put in 3'.
I know there are a lot of new EN'ers on the thread. You may wonder..." How does this run durability play out... will running consistently at slower paces make me faster?". I can tell you from experience it works... buy in. Not only will you decrease your risk of injury... you'll become a much faster athlete.
Here's today's run... it amazes me that this lies under the surface of consistent 8:20/ mile runs... but it does...
https://www.strava.com/activities/828360398
I did not test today as I've completed 7 weeks of the NovOS before taking a little break with some non-structured training for a couple of weeks.
I recently ran a 5k race and my VDOT from that event was 42. I'll be using that as as my training benchmark for the time being.
I intend to approach the run durability a little differently than the actual plan with shorter, more frequent mileage. My overall objective is to build a solid foundation over the next 26 weeks.
Today's treadmill run was 6 miles [4 @ TRP & 2 @ HMP].
[code]https://www.strava.com/activities/828331100/overview [/code]
This is my first test so we will see what happens next!
So for now I'm with Edwin, Ed, and Todd: continue to build run durability
prep. I will take it and see what the future brings !
I'm trying to figure out if there are only rockstars in this OS, or if the peeps overwhelmed by all of this (like me) just keep quiet? I am attempting to do a better job of playing along (outside of simply following the plan) this year, but wow, there is a lot going on and wow, ya'll are putting up amazing stats!
I attempted the 5k time trial today and did a better job of it this time, though auto-pause was on in Strava (oops), inflating my numbers a bit. Even so, I'm really struggling over using the numbers generated by the calculator.
Last season I pretty much ignored my 5KTT results and somehow backed into the zones I've been using for the last year-ish. Here's how the two compare:
Zone 1 / LRP / Easy
11:32 vs. 9:59
TRP / Run Durability
10:46 vs. 9:17
Zone 2 / MP / Steady
10:00 vs. 8:35
Zone 3 / HMP / ModHard
9:42 vs. 8:17
Zone 4 / TP / Hard
9:20 vs. 8:02
Zone 5 / IP / Very Hard
8:55 vs. 7:37
(It also gave me a VDOT of 34, though that's still greek to me)
For reference: My most recent race was an Iron Turkey where I used the 5k as a slow warmup with the kids, and then ran the 10k with the 9 min mile pacers and managed to finish at that pace. It seemed effortless for the pacers, and not so for me, so maybe it means that the zones the test shows are right, and I’m pushing myself too hard in the workouts using “my numbers”? It just seems like I need to be challenging myself to run those paces to build endurance at those paces (specificity, no?). I also have a hard time believing I would have succeeded at the 9 min mile pace had I not been practicing at some much faster paces, so that 9 seemed like a reasonable stretch to hold on to for 10k.
Bottom line is, I really don’t get how this testing thing works enough to trust that the prescribed zones will help me get faster. Further, I don’t trust my own testing ability! Last season I pretty much gave up trying to understand and did whatever seemed “good enough” to stop thinking and start training. I’m trying to do a better job of learning how to do things the “right” way this time around, so I’m hoping team wisdom / mojo will help me understand and trust the newly prescribed zones and/or tweak them appropriately... In the meantime, I am super tempted to switch to "running hard" or "running easy" and stopping the numbers dance!
21:38 for 5k, vdot :45 is still far from last year high but will bring it back there.
https://www.strava.com/activities/829149222
Good job everyone on getting your tests done ! now we can really start working on this!
Catherine,
The 5k time trial is used to calculate the VDOT number that your get, for you 34. The faster you go the higher your VDOT number. Was your test evenly paced throughout the 3.1 miles with you picking it up over mile 2 and 3 a little bit? How was your HR in comparison to your maximum value if you know it or other HR values of real hard runs. I guess I trying to get a sense of your 5k test, was it very hard at the end and did you leave it all out there, or mostly?
This VDOT number is used to calculate the paces for the zones you listed, as your VDOT goes up your pace will be smaller, as you are in better shape now you have to run faster further challenge your body. This is also extended to race pace along with your heart rate but we are not worried about that now. As for your 10K at 9' (' = minute) miles, that a 55'55" (" = seconds) or a 35 VDOT. So your 10K is relatively close to your current 5K test effort.
The slower run time for the zones are form the 34 VDOT and you've been using the faster ones on the right for training, is that correct? The numbers on the right (9:59 zn1) are much faster that your 5k and 10K results and are a 41 VDOT score. This would be a 5k time of 23:38. With out knowing what you are doing for training you might be doing your slow runs too fast and the fast days too slow. That is every workout is too similar.
Looking at the beginner OS workouts for Saturday there is a 20' steady run in zn2. You should be doing the run at 10' flat as opposed to 8:35 which exceeds your current zn5 numbers for a VDOT of 34 (assuming a reasonable to good test). Running too fast can lead to injuries so you don't want to be going out hammering trying to hit the 41 VDOT numbers if your current fitness is below that. If you can run the 8:35 for 20' then you really underperformed on the test.
The Sunday run is where you will be working in some speed to a longer run. For example the beginner Sunday run for week 1 is 45' with 3 miles at TRP then 2X1 mile at zone 4. For the beginner plan the only other faster running in the earlier OS weeks is the final mile on Wednesday has an option to push zn3 and some strides worked in to some of the shorter runs. As we move deeper in to the OS there might be a little more and intermediate and advanced plans likely have a little bit more speed work.
So if you could provide more information on your test and maybe some background on the types of runs you were doing at the faster zones.
Keep asking the questions and we will get your zones sorted out to help you train more effectively and get the most out the run time you are putting in.
Thanks @Gordon @Shaugh for the support. I'm fading fast into the night so I'll read again tomorrow.. And Gordon's explanation is already helping me better get my arms around things. :-) Thank you! In the meantime, a few more bits of data to hopefully help:
Strava training log: https://www.strava.com/athletes/7343486/training/log (I only approve people I know &/or members of the teams I'm on, so if you request access just make sure you're already on TeamEN in Strava and I'll approve no problem.)
The two runs today were the warm up to the track and the test. Comparison of historic data in the training log are inexact as I've been switching to my Apple Watch which tracks differently than the old Garmin, and even Strava vs. Fitness app on the watch track slightly differently, etc. Hopefully close enough for government work, and soon the data going forward will be more consistent.
5k TT data also looks goofy b/c I did briefly stop for inhaler (perhaps more mental than actual issue), and stopped again 2x after I lost my mojo. Knowing I was being timed made me kick back into gear pretty quickly, though less quickly than I could have b/c I figured out auto-pause was on. (Shame on me!) I went in to the test thinking I should be able to do better than 10k pace, so figured I'd start at/slightly below 10k pace and then try to ramp up/down--however you look at it. I'm bummed I can't say I truly succeeded b/c I made those brief stops & because the time wasn't super consistent (some of that is the watch lagging on pickup, I think) and because I clearly slowed down a bit in the 2nd mile. Did manage to pick it up at the very end.
I always feel like I could have done more on these tests. (Always = like 3 times testing, I think ;-). I learned this time I need to not run 25 min before starting, and need to do tests earlier in the day before I've exhausted my mental energy, as I feel like that the bigger issue. I am really happy overall with what I did without the help of a pacer or a treadmill to keep me on track--that felt like big progress. I also had a better "real" sense of where to start with the 9' target, so that was good progress this time around, too.
Some race times below for a rought idea of progression without looking at Strava files:
Half Marthon
-----
5k (all from same course)
2016: 28:29: 5/62
2015: 30:08: 20/92
2014: 31:17: 25/95
Thank you! Nice to go to sleep tonight knowing that great minds are helping me figure things out. :-)
http://www.runbayou.com/jackd.htm
@Gordon--Thought about your very good questions over night, and a couple of things clicked. I'll write a more thoughtful response after the days meetings are done--just wanted to let ya'll know I'm feeling better / clearer about things.
THANK YOU!