Like a dork, I posted this on the Bike thread. Here is the results from my run test.
Run Test complete. vDOT of 32. Previous vDOT was 33, but that was for just a 2 mile run because I burned out at the end. I'll work with these numbers as a start, but plan on greatly improving.
Run Pace Zones Run +/- 5" Zone 1 / LRP / Easy 12:04 TRP / Run Durability 11:16 Zone 2 / MP / Steady 10:29 Zone 3 / HMP / ModHard 10:12 Zone 4 / TP / Hard 9:47 Zone 5 / IP / Very Hard 9:22
My simple spin on it...most of us run too hard on our "ez" days and too ez on our "hard" days. As Gordon mentions, that sets us up for 1) injury and 2) not getting the training responses we are looking for..aka getting faster, more durable, more endurance. If you are nerdy (I try to be but am not really!) you can get Jack Daniels book on running. He developed the VDOT calculator we use for our training zones. It's pretty dry, but has a lot of info in it as to the WHY of the zones.
I am a lot like you Catherine, in that I am not a speedy runner, and the gap between TRP, zone 1 and 2 is HARD...hard to run that slowly! I am going to try and honor it though, as so many in the haus have said it works and I'm much better off come race day if I can stay injury free and consistent in my training!
I didn't test yesterday as I ran a windy flat 5k on NYE for my test. I worked on just running easy with a very few TH miles thrown in most of the fall, and had a better test than expected Vdot 36. My garmin says 26:27 for the 5k. Not my fastest for sure, but a decent starting point and better than last year.
I know we should test where we can be consistent, but after blowing up several times and "failing" on my treadmill I just could not test indoors. Speaking of my mill, I have always felt it is harder than other mills I've run on. Lately it seemed even worse and my bricks were just a mile instead of 2.5 or 3 because they felt so hard. So I measured the deck front and back...it was at 3% grade when set on 0. Yep, that could have something to do with it! I have recalibrate it for incline so good to go now. I also think speed is off but there is no way for me to calibrate it, so I am contacting Nordic Track to follow up on that. At least my bricks should be more tolerable now! and I got some hill training in disguise!!
Backed up the bike with a 32 minute run this morning. The plan was to execute at the new TRP; however, after a high cadence ride on the bike and ideal running temps just went by feel. 32 minutes later, I averaged 30secs/mile faster than TRP and it felt really easy. Can't say enough about this running streak, day 66 is in the books. Tomorrow will be a 30 minute while forcing myself to run at TRP run. Upon further reflection, even though I was relatively evenly paced +/- 10 sec mile, I think I really could gave picked up another 20-30 seconds. Need to adjust the strategy for the next test!
Have I ever mentioned that I hate the run test even more than I hate the bike test? I hate the run test. Not sure why, but the pain/discomfort of really pushing on the run is just the worst of all the swim/bike/run for me. Oh well. I guess it makes me feel más macho when I finish. ;-)
I took a two mile warmup at slow pace with some "pacer" sprints to get the effort right at what I knew would be close to the right pace, then turned on my running playlist. I usually listen to podcasts, but for these things, I need music, because roughly six songs is more finite than 20 minute of blather.... ;-) Another lap around the (fantastic) indoor track and then I was off.
In the first three minutes, I was feeling the fatigue in my quads from the Monday test. In the next three minutes, I remembered that I haven't done ANY fast running for the last couple months (because of recovery from a niggling injury) and I seriously wondered if I was going to last for the full 3.1 miles through the discomfort. But, honestly, that "song chunk" strategy helped me get through. Like the "one mile at a time" at a HIM or full IM, "one song at a time" on the 5 k. In the end, it turned out to be a good test, in that I held a pretty constant pace.
@Catherine - I'll ask for permission to your strava run tonight. I must admit I've never signed up and don't have access to my gmail account at work. As for the Marathon times the most recent 2016 time of 2:07:18 is a VDOT of 33 so right in line with your other numbers. Although this race was in October it's probably fair to say that your VDOT is in the range of your recent 5k test. Given the stops and the inhaler you could be a little faster but 34 is in the ball park.
From the line Ed provided (http://www.runbayou.com/jackd.htm) you can look at run times and VDOT scores. Below I've listed the slowest time for the specific VDOT score, as there is a range.
27:39 = 34; 27:00 = 35 and 26:22 = 36 VDOT. So depending upon the length of the stops you could be a point maybe two faster. Typically in EN you get the VDOT you earned based on the day and work from there unless you really blow a test. Again I'll try to get a look at your strava file, or request access tonight.
Some of the runs may feel as Trish mentioned easy, the OS is about creating run durability. Along with the cycling and swimming that gets added in at week 11 the fatigue will build. See the bike thread with a cautionary warning by William Jenks about pushing over the limit too much early on. Coach Patrick had an old video that mentioned that over performing on the run zones was risker than cycling. Its important to remember that you don't want overachieving on one session in the OS to affect downstream workouts. The fatigue will build of over the 14 weeks and the hope is everyone is still here posting on week 14 the reality is otherwise, myself included a more than one OS.
My run test last night hurt, but the result was far better than I expected: 20:57. This is only a couple of seconds off of my adult PR and is significantly faster than my normal January run times.
I've tried to include an image, below, with my lap splits and per lap power data. Hopefully it works but I'm betting not.
I was not aware of Al's 100 club. With my 47 VDOT and racing age of 51 I fell just short. #NewGoal
Edit - I'm able to open the image by right clicking the missing image icon and selecting open image in a new tab.
Had to do the run test on the treadmill. 21.07 with an avg. HR of 158. IT takes a really long time for me to get HR up and so ended at more like 167. First test inside EN so so I should improve! looking forward to more!
@Catherine - first, damn fine work just putting it all out there, attempting the test, posting your concerns, asking the questions and providing the link....that's part of the first essential step to getting faster!
I can't tell you how many times I have done a 5K TT and messed it up, its likely more times than most people have ever tried...which has given me a lot of practice.
In your case, I would not base my current number off of this test, given you had to stop a couple of times. I would either use a past race performance and calculate my zones off of that or, test again sometime, preferably in a 5K race and practice better pacing..........either way is going to give you more meaningful relevant zones to work with than trying to use this current file.
Keep fighting, posting, and getting it done! Lot's of good advice here from the team as well, take advantage of it!
Finally checking in - lots of great info here! I am SUPER pumped. I had a stress fracture - from shoes - on May 1, 2016. Did a lot of walking over summer. I am a fast walker - 3:00 half marathon in CDA 70.3. Anyway AZ IM I ran/walked...finally I am running again and NAILED my test today. I am back to where I was when I was running more - even better this is the FIRST time out of 10 tests that I paced correctly. Woot! Woot!
@Catherine - As Shaughn noted perhaps best to use the 10K VDOT of 35 and use those paces. You could consider a retest in a couple weeks but given the other data points of the 10K and the 1/2 marathon in October I think you are in the ball park using the 35. Just plug in 27:00 in to the training plan and my zones and you should be set to go. Let us know how the things are feeling over the first couple weeks.
I got in 5' of running yesterday over 30' of walking 1X3' and 1X2'.
Did a little brick of 30' after the bike yesterday and wow what a difference in RPE, hr etc when not running at 3% and thinking your at 0% incline! Will run after core again today to get to my 60' I missed by wiping out on ice test day.
I completed the 5K run test on Sunday and overall thought I tested well.
Was able to decrease time/pace and increase vdot over last test done 5 weeks ago. Hopefully I can attribute the improvement to increased fitness rather than the result of a poor test 5 weeks ago!? Both tests were on the same 5K route at the same time of day.
Here is where I need y'all's expert advice:
First test 5 weeks ago splits: 8:40, 8:19, 8:19. Avg HR: 168. Max HR 181. vdot 36
Sundays's test splits: 8:01, 7:27, 7:21. Avg HR 181. Max HR 193. vdot 41.
My question is about the HR difference. Is it simply a function of me going faster/harder? Fatigue? Dehydration? I felt good days leading up to the test and thought I recovered well. Should I worry about the 13 point difference or is that a function of improved fitness? As a result, my zones have increased and I am wondering if it was possible to have done the test too fast (as in effort/pace)? Or should i just enjoy the results and be thankful??!! I'm not used to examining the #'s as this is new to me!
@ David: "90% of the game is half mental" What your numbers say to me is your brain - not the thinking part, but the part which controls your physical actions - is beginning to understand what it means to REALLY WORK HARD. It has become willing to recruit more neuromuscular units to work longer and harder. At some point, rapid gains like this will taper off. All of your existing muscle bundles will have been recruited to the team (better connected neurally to the controlling centers of the brain), and the work becomes adding the tiny factories (mitochondria) and conduits (capillaries) which are needed to make continuing gains.
In essence, there is a rapid neuro-physiologic learning curve when starting to do serious interval training. Your body is in the midst of that. Those nerves and muscles were just siting there, waiting to be fired up and told to go. The "long tail" of training is building more actual muscle and its fueling infrastructure; that's a period of slower, more marginal gains.
AWESOME job being done here and alot of knowledge sharing - Thanks Gordon to share !!!
Been a tuff week at work, wasnt able to really train the way I wanted, but I tell myself that it was too dangerous to run outside, we got alot of snow melting in the last few days that created alot of lakes on sidewalk and its now all frozen... I was lucky to test on the less worst day. Next year I am def buying a treadmill.
Enjoy your week end, tomorrow is first long run of the OS !
Konbawa (good evening) to all JOSers from Japan! At the start of my 6th OS, I can't believe this is my first post, and not much to say from an OS perspective.
I want to thank FP again for being our leader and am impressed by all the great work posted!
After leaving home last Saturday morning, we got to Tokyo Monday eve. My hotel did not have a gym and I was jet lagged/disoriented the first few days anyway. Thursday, We traveled south to central Honshu where my son is stationed at Atsugi air naval facility. We are Staying on base at the Navy lodge-3 nights here is cheaper than one in Tokyo-free coffee in AM too! One empty field separates the lodge from Reid memorial field where there is a track! So I was able to run the last two days and planning a third tomorrow before departing to Kyoto. I have no idea if there is a hotel gym in Kyoto. I do know the temp really dropped today and snow is predicted the next three days.
I started running one week after IMAZ and have completely adhered to my Maffetoni heart rate of 125. So, all I did the last two days was 3 miles at that HR and slow pace (hot shot navy guys zooming past me at their 6:00 paces). I will test at some point in OS but not now. I did a Maffetoni test a month ago and will repeat that soon to see if I'm actually getting faster at that HR. I have only one goal this year-to have a 4:30 (10:30 Pace)IM run-predicted by my VDOT but never achieved. I did Maffetoni training all last year and had a good IM run at my predicted HR including negative split last two miles, but fitness only good enough for an avg 11:15 pace.
Run test was done in Texas while traveling (I'm Chicago based). I thought I could maintain 8min/mile with current fitness--And that was all I had. I ran on a course unfamiliar (a bike trail) with some hills so it won't be repeatable, but I believe it gave me a pretty good baseline to work from. There was also 2 turnarounds which cost maybe 10-15 seconds. I am thinking of taking that off of my time. Thoughts?
Just to Echo Gordons comments...I would also say that given the current focus on Run Durability - ie. the ability to put the miles in at a steady pace v building speed/fast in the run- it is better...much better...to err on the slower side at this stage....given sufficient recovery/rest ....your body will drift into a naturally comfortable TRP pace...and one you can run consistently....you really shouldn't be "pushing the pace" IMHO....keep in mind too...vDOT is just a number and it is a personal number....bigger isn't better...it is personal guidance....Run Steady Run Strong...STAY HEALTHY...that is key...the test and numbers are as much to protect you from overtraining as anything. (not that I always follow my own advice...)
@ Joseph, very sound advice! Brick run complete this morning which completes day run streak day 68. As I was cooling down on the bike this morning, it suddenly struck me that we talk so much about raising the floor and ceiling on the bike, it never translated to me on the run (slow learner I guess). No it has clicked and I had an awesome run this morning! Going forward, my goal for every run is to be extremely disciplined and be within +/- 5 sec per mile of prescribed pace. Great things are on the horizon! Have a great who team!
Daily improvement makes back surgery unlikely. Nice feature of the Garmin 920XL is that it measures steps. I always had the attitude that Fit-Bits were not for athletes. Now I'm realizing that walking with purpose is conditioning a lot of muscles that I will need in the future! I'm cracking (poor choice of words) the 10K step barrier four weeks after being limited to 10 steps before retreating to a chair! Swimming is supposed to be a spine neutral sport that's good for backs, but it seems my years as a sprint freesyler/wetsuit-wearing triathlete have resulted in an irritating extension position. The 1000 yards of swimming was as tough as an hour of PT, with the added frustration of struggling to figure out the swim function of my 920XL while hanging on the wall. The positive of my situation is that I need to rebuild my self using proper (read: fast, efficient) form... both on the road and in the pool. I plan to record and document my intervals just like the rest of you... including incline and total daily steps. Once I get clearance, I'll be run-walking for a transition period.
Belated thanks to Francis for herding us all through the JOS Runs!
Yesterday my hubby helped me calculate the speed on my treadmill. I have always felt it was harder than other treadmills I've used, as well as running outdoors. My foot pod always shows me running much further and faster. I did discover that the incline was out of whack and that was adjusted last week, which was definitely part of it. So we did math (using a formula found online since my fancy newer TM has no internal way to check it) and found that while running on the mill at 10' mm pace it was 2.6% faster (9:44). I also tested 8:34 pace and it was 2.4% faster (8:23). It is more than our +/- of 5" so I did more math and came up with the proper settings on my treadmill to run the proper paces of my VDOT that I got outdoors. My husband thinks I am totally nuts. This may be true! BUT... I want to be smart and disciplined this OS to stay healthy and train consistently!
Now that I have the right paces, doing my z2 work after todays bike was rather fun. No feeling like I was going to die, or hanging on for dear life. Just good steady lower hr work. And I didn't wipe out!
Comments
Run Test complete. vDOT of 32. Previous vDOT was 33, but that was for just a 2 mile run because I burned out at the end. I'll work with these numbers as a start, but plan on greatly improving.
Run Pace Zones
Run +/- 5"
Zone 1 / LRP / Easy 12:04
TRP / Run Durability 11:16
Zone 2 / MP / Steady 10:29
Zone 3 / HMP / ModHard 10:12
Zone 4 / TP / Hard 9:47
Zone 5 / IP / Very Hard 9:22
My simple spin on it...most of us run too hard on our "ez" days and too ez on our "hard" days. As Gordon mentions, that sets us up for 1) injury and 2) not getting the training responses we are looking for..aka getting faster, more durable, more endurance. If you are nerdy (I try to be but am not really!) you can get Jack Daniels book on running. He developed the VDOT calculator we use for our training zones. It's pretty dry, but has a lot of info in it as to the WHY of the zones.
I am a lot like you Catherine, in that I am not a speedy runner, and the gap between TRP, zone 1 and 2 is HARD...hard to run that slowly! I am going to try and honor it though, as so many in the haus have said it works and I'm much better off come race day if I can stay injury free and consistent in my training!
I know we should test where we can be consistent, but after blowing up several times and "failing" on my treadmill I just could not test indoors. Speaking of my mill, I have always felt it is harder than other mills I've run on. Lately it seemed even worse and my bricks were just a mile instead of 2.5 or 3 because they felt so hard. So I measured the deck front and back...it was at 3% grade when set on 0. Yep, that could have something to do with it! I have recalibrate it for incline so good to go now. I also think speed is off but there is no way for me to calibrate it, so I am contacting Nordic Track to follow up on that. At least my bricks should be more tolerable now! and I got some hill training in disguise!!
I took a two mile warmup at slow pace with some "pacer" sprints to get the effort right at what I knew would be close to the right pace, then turned on my running playlist. I usually listen to podcasts, but for these things, I need music, because roughly six songs is more finite than 20 minute of blather.... ;-) Another lap around the (fantastic) indoor track and then I was off.
In the first three minutes, I was feeling the fatigue in my quads from the Monday test. In the next three minutes, I remembered that I haven't done ANY fast running for the last couple months (because of recovery from a niggling injury) and I seriously wondered if I was going to last for the full 3.1 miles through the discomfort. But, honestly, that "song chunk" strategy helped me get through. Like the "one mile at a time" at a HIM or full IM, "one song at a time" on the 5 k. In the end, it turned out to be a good test, in that I held a pretty constant pace.
Age 52 (race age 53)
Mile 1: 6:37, Ave HR152
Mile 2: 6:32, Ave HR 164
Mile 3: 6:35, Ave HR 170
0.10: 0:36, Ave HR 171
Total time 20:20, Ave HR 162, VDOT 48.
This makes me a member of Al Truscott's 100 club (just barely): add up age and VDOT. :-)
Z2 7:32 (MP)
Z3 7:14 (HM)
Z4: 7:02 (TP)
z5 6:39 (IP)
TRP 8:10
Honestly, I'll probably just think of these as 8:00, 7:30, 7:15, 7:00, and 6:40.
Good luck to everyone and sorry I posted this late.
@Catherine - I'll ask for permission to your strava run tonight. I must admit I've never signed up and don't have access to my gmail account at work. As for the Marathon times the most recent 2016 time of 2:07:18 is a VDOT of 33 so right in line with your other numbers. Although this race was in October it's probably fair to say that your VDOT is in the range of your recent 5k test. Given the stops and the inhaler you could be a little faster but 34 is in the ball park.
From the line Ed provided (http://www.runbayou.com/jackd.htm) you can look at run times and VDOT scores. Below I've listed the slowest time for the specific VDOT score, as there is a range.
27:39 = 34; 27:00 = 35 and 26:22 = 36 VDOT. So depending upon the length of the stops you could be a point maybe two faster. Typically in EN you get the VDOT you earned based on the day and work from there unless you really blow a test. Again I'll try to get a look at your strava file, or request access tonight.
Some of the runs may feel as Trish mentioned easy, the OS is about creating run durability. Along with the cycling and swimming that gets added in at week 11 the fatigue will build. See the bike thread with a cautionary warning by William Jenks about pushing over the limit too much early on. Coach Patrick had an old video that mentioned that over performing on the run zones was risker than cycling. Its important to remember that you don't want overachieving on one session in the OS to affect downstream workouts. The fatigue will build of over the 14 weeks and the hope is everyone is still here posting on week 14 the reality is otherwise, myself included a more than one OS.
I've tried to include an image, below, with my lap splits and per lap power data. Hopefully it works but I'm betting not.
I was not aware of Al's 100 club. With my 47 VDOT and racing age of 51 I fell just short. #NewGoal
Edit - I'm able to open the image by right clicking the missing image icon and selecting open image in a new tab.
@Catherine - first, damn fine work just putting it all out there, attempting the test, posting your concerns, asking the questions and providing the link....that's part of the first essential step to getting faster!
I can't tell you how many times I have done a 5K TT and messed it up, its likely more times than most people have ever tried...which has given me a lot of practice.
In your case, I would not base my current number off of this test, given you had to stop a couple of times. I would either use a past race performance and calculate my zones off of that or, test again sometime, preferably in a 5K race and practice better pacing..........either way is going to give you more meaningful relevant zones to work with than trying to use this current file.
Keep fighting, posting, and getting it done! Lot's of good advice here from the team as well, take advantage of it!
As for me:
Ran in Z1 on Monday,
Put a threshold mile in there at the end of Tuesday's run: https://www.strava.com/activities/827556744
2 threshold miles in there at the end of Wednesday's run: https://www.strava.com/activities/828946735
Some hiking up Camelback mounting this afternoon: https://www.strava.com/activities/830102308
No speed records getting broken here but some work is getting done......
Nice work this week so far all!
SS
Distance 1 2 3 0.1 3.11
Avg Pace 9:09 -8:52-8:37-8:32
Avg HR 150 163 167 167 160
Max HR 160 167 169 168 169
@Catherine - As Shaughn noted perhaps best to use the 10K VDOT of 35 and use those paces. You could consider a retest in a couple weeks but given the other data points of the 10K and the 1/2 marathon in October I think you are in the ball park using the 35. Just plug in 27:00 in to the training plan and my zones and you should be set to go. Let us know how the things are feeling over the first couple weeks.
I got in 5' of running yesterday over 30' of walking 1X3' and 1X2'.
Happy Friday the 13th peeps!
I completed the 5K run test on Sunday and overall thought I tested well.
Was able to decrease time/pace and increase vdot over last test done 5 weeks ago. Hopefully I can attribute the improvement to increased fitness rather than the result of a poor test 5 weeks ago!? Both tests were on the same 5K route at the same time of day.
Here is where I need y'all's expert advice:
First test 5 weeks ago splits: 8:40, 8:19, 8:19. Avg HR: 168. Max HR 181. vdot 36
Sundays's test splits: 8:01, 7:27, 7:21. Avg HR 181. Max HR 193. vdot 41.
My question is about the HR difference. Is it simply a function of me going faster/harder? Fatigue? Dehydration? I felt good days leading up to the test and thought I recovered well. Should I worry about the 13 point difference or is that a function of improved fitness? As a result, my zones have increased and I am wondering if it was possible to have done the test too fast (as in effort/pace)? Or should i just enjoy the results and be thankful??!! I'm not used to examining the #'s as this is new to me!
Any thoughts/advice is appreciated! Thank you!!
@ David: "90% of the game is half mental" What your numbers say to me is your brain - not the thinking part, but the part which controls your physical actions - is beginning to understand what it means to REALLY WORK HARD. It has become willing to recruit more neuromuscular units to work longer and harder. At some point, rapid gains like this will taper off. All of your existing muscle bundles will have been recruited to the team (better connected neurally to the controlling centers of the brain), and the work becomes adding the tiny factories (mitochondria) and conduits (capillaries) which are needed to make continuing gains.
In essence, there is a rapid neuro-physiologic learning curve when starting to do serious interval training. Your body is in the midst of that. Those nerves and muscles were just siting there, waiting to be fired up and told to go. The "long tail" of training is building more actual muscle and its fueling infrastructure; that's a period of slower, more marginal gains.
Strong work!
Been a tuff week at work, wasnt able to really train the way I wanted, but I tell myself that it was too dangerous to run outside, we got alot of snow melting in the last few days that created alot of lakes on sidewalk and its now all frozen... I was lucky to test on the less worst day. Next year I am def buying a treadmill.
Enjoy your week end, tomorrow is first long run of the OS !
I want to thank FP again for being our leader and am impressed by all the great work posted!
After leaving home last Saturday morning, we got to Tokyo Monday eve. My hotel did not have a gym and I was jet lagged/disoriented the first few days anyway. Thursday, We traveled south to central Honshu where my son is stationed at Atsugi air naval facility. We are Staying on base at the Navy lodge-3 nights here is cheaper than one in Tokyo-free coffee in AM too! One empty field separates the lodge from Reid memorial field where there is a track! So I was able to run the last two days and planning a third tomorrow before departing to Kyoto. I have no idea if there is a hotel gym in Kyoto. I do know the temp really dropped today and snow is predicted the next three days.
I started running one week after IMAZ and have completely adhered to my Maffetoni heart rate of 125. So, all I did the last two days was 3 miles at that HR and slow pace (hot shot navy guys zooming past me at their 6:00 paces). I will test at some point in OS but not now. I did a Maffetoni test a month ago and will repeat that soon to see if I'm actually getting faster at that HR. I have only one goal this year-to have a 4:30 (10:30 Pace)IM run-predicted by my VDOT but never achieved. I did Maffetoni training all last year and had a good IM run at my predicted HR including negative split last two miles, but fitness only good enough for an avg 11:15 pace.
Run test was done in Texas while traveling (I'm Chicago based). I thought I could maintain 8min/mile with current fitness--And that was all I had. I ran on a course unfamiliar (a bike trail) with some hills so it won't be repeatable, but I believe it gave me a pretty good baseline to work from. There was also 2 turnarounds which cost maybe 10-15 seconds. I am thinking of taking that off of my time. Thoughts?
5K time: 24:43
Just to Echo Gordons comments...I would also say that given the current focus on Run Durability - ie. the ability to put the miles in at a steady pace v building speed/fast in the run- it is better...much better...to err on the slower side at this stage....given sufficient recovery/rest ....your body will drift into a naturally comfortable TRP pace...and one you can run consistently....you really shouldn't be "pushing the pace" IMHO....keep in mind too...vDOT is just a number and it is a personal number....bigger isn't better...it is personal guidance....Run Steady Run Strong...STAY HEALTHY...that is key...the test and numbers are as much to protect you from overtraining as anything.
(not that I always follow my own advice...)
Yesterday my hubby helped me calculate the speed on my treadmill. I have always felt it was harder than other treadmills I've used, as well as running outdoors. My foot pod always shows me running much further and faster. I did discover that the incline was out of whack and that was adjusted last week, which was definitely part of it.
So we did math (using a formula found online since my fancy newer TM has no internal way to check it) and found that while running on the mill at 10' mm pace it was 2.6% faster (9:44). I also tested 8:34 pace and it was 2.4% faster (8:23). It is more than our +/- of 5" so I did more math and came up with the proper settings on my treadmill to run the proper paces of my VDOT that I got outdoors. My husband thinks I am totally nuts. This may be true! BUT... I want to be smart and disciplined this OS to stay healthy and train consistently!
Now that I have the right paces, doing my z2 work after todays bike was rather fun. No feeling like I was going to die, or hanging on for dear life. Just good steady lower hr work. And I didn't wipe out!
@Ed-Kool aid has replaced my Gatorade! I'm chugging it...