JOS run - week 8 - Its test week !!!!
Welcome to week 8 all! This is test week where hopefully all that work you've been doing shows up.
In addition to testing, you get a little extra rest. Take full advantage of it so that you have plenty of gas for the home stretch starting next week.
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
In addition to testing, you get a little extra rest. Take full advantage of it so that you have plenty of gas for the home stretch starting next week.
Dont be tempt to do extra work !! take advantage of the rest we have this week
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The numbers:
1st test: 5K 24:44 Vdot 38
Today: 5K 23:33 Vdot 41 Normalized Power = 263 W
And now I also have a metric on power since I am now running with a STRYD
I'll take it, a 3 point increase. Woot!
Here is the training peaks file: http://tpks.ws/GkGtw
I did my run TT last week. A good warm up and pacing is key to a successful run test. Maintaining self confidence during the last .6 of a mile is important to holding the line. I small amount of caffeine can be helpful. I always, always do my on a flat track.
Good luck with this all!
I am going to be posting shorter, lighter runs this week due to bike focus week in progress.
Yesterday's Office Break 5K: https://www.strava.com/activities/882935843
SS
Vdot week 1: 34
Vdot today: 38
Still a lot of work to do but getting there. Getting faster every week.
Week 1 Time - 24:22
Vdot - 39
Week 8 Time - 23:41
Vdot - 40
https://www.strava.com/activities/884365478
Week 1 Time - 21:38
Vdot - 45
Week 8 Time - 20:46
Vdot - 47
2 points increase! I'll take it even if its not at my LY peak which was a vdot of 51
Good job all, it shows all the hard work that was done by all of you ! it paid off
I am treadmill testing and used the footpod for the first go-round for a VDOT of 30. But I like rotating shoes and -- given moving the footpod around and having calibrated it at around TRP pace -- I was never confident that the data I was getting from my footpod was precise (never mind accurate!). I debated braving the elements and just running outside the rest of the OS but, after seeing the results of precise training on the bike, decided that sticking with the TM is probably the way to go.
My footpod always had me about a minute to 1:30/mi faster than what the TM says. The footpod numbers translated pretty well to outdoors -- so I'm definitely faster outside than on the TM. But I just don't trust the footpod numbers ... I decided to do this test relying on my TM numbers. And now I'm slower. 31:43 for 3.1 mi, for a VDOT of 28.8. Pretty awful. BUT I know I'm faster now -- I had my TM set at a higher speed than I did for my first test. Plus, my footpod had me at 30:39 for the first 5k test, and a rough estimate of 1min/mi difference puts me at ~28:30 for yesterday's test if I had used the footpod. (Still following?) That gives me a "footpod VDOT of 32.8. And I imagine it's a bit higher.
Apples and oranges testing = not good but feeling confident about going forward. And feel confident that I'm getting faster, even if the numbers don't quite bear that out. It's all good. Just glad to have a plan!
One thing I do to get my footpod very close to the TM speed is:
When I combine these two things, my pace and HR are very much aligned with my pace/HR outside running on a flat surface.
Hope that helps a bit!
SS
today 30:08 with HR of 163 BPM
I honestly could have gone faster, but was afraid of blowing up. the fact that my splits were 9:57, 9:53, 9:27 tell me that, but I'll still take it. Good news is, i've still got 247 days until the NYC marathon (since I got in via lottery today).
https://www.strava.com/activities/885500980
I think I've been making this too complicated!
Oh well, I'll pad the results with my avg pace to make it work for a 5K.
https://www.strava.com/activities/885912284
Old vDOT: 32
New vDOT: 35
I can't wait until I can start re-testing outdoors. I seem to run better/faster outdoors vs. running on the dreadmill.
All peeps.....reading these vDOT improvements on top of FTP improvements is a testament to all the work getting done.....very difficult to hold it together and see improvements in both areas! My hat is off to all of you!
SS
I've done Vdot tests on the treadmill before and think the treadmill is always faster than what I would execute outdoors. The good news is that I'm a little faster and it helps establish some new training zones (that aren't out of reach) for more outdoor running.
I'm running a half marathon on an extremely hilly course in four weeks and think some additional mileage as well as some speedwork are in my near future.
My plan since the beginning of 2017 was to build each month (not each week). As an example, I averaged 22 miles each week in January, 24 in February and now am shooting for 28 in March. With this method, by the and of April I will have logged approximately 400 (+/-) miles of consistent running.
I also think this method has allowed my performance on the bike to increase as I'm not overly fatigued. In past OS's, I think I've focused too much on hard running and it's negatively impacted my ability to improve on the bike.
Here's how I executed my test and the results:
W/U:
10' @ 6.5 mph/1.0% incline w/4 x 30" 5k pace strides
Test:
Mile 1-1.50 @ 8.2 mph/1.5% incline
Mile 1.51-2.0 @ 8.3 mph/1.5% incline
Mile 2.01-2.80 @ 8.5 mph/1.5% incline
Mile 2.81-3.11 @ 8.7 mph//1.5% incline
C/D:
1 mile(+) @ 6.5 mph/1.0
Test Result: 21:59/Vdot: 44.6
Avg. HR: 174
https://www.strava.com/activities/885498906/overview
https://connect.garmin.com/modern/activity/1602724312
@Jeff Kane - Improvements on both front! Nice work Superman!
I had a EZ 5K brick run this morning with my 11 yr old son.
SS
Test 1 26:36 Vdot 36
Test 1 25:27 Vdot 37
Still ran my fastest mile in mile 1, but didn't lose as much time in mile 2 or 3. @Shaughn Simmons was in my head on the last .6 from his comments about his test last week. Thanks for that KFM!
After awards, errands and the long commute back home, hopped on the bike to ride 2015 OS wk8 tempo ride again (rode it thursday when you all we're doing the run test) and did a short brick off of 1.5 miles. Party pants, dinner with tri friends and then I'ma gonna sleep well!
Great job to everyone getting through test week #2. Not my favorite, for sure!
https://www.strava.com/activities/887766796
Trish - way to go on both the run and bike improvements!
Gordon - it's great to read about your progress; i hope you get back to full running soon
Scott - great profile from yesterday's run: very little cardiac draft at a descending pace; your run seems ready for IM 70.3 PR
https://www.strava.com/activities/887675403/overview
My new Stryd says the power number was 201. My phone's weather app said the wet bulb index was 34. I have no idea what to do with either of those data points.