JanOS 2018 Run Thread – Week 5 – Where Am I Now?

Paul Curtin

Welcome to Week 5!  Here’s a quiz to start Test Week: name the runners in this picture.  Bonus points if you can name the year and event!

Spoiler: One of the runners pulled off a double-double at back-to-back Olympics; the other is one of America’s best-loved runners

Do you loathe testing?  You’re not alone.  I’m horrible at testing.  My success rate at completing FTP tests is below 50%.  And for full disclosure: I cannot remember the last time I did a stand-alone 5K test

But tests are a critical component of the OutSeason.  You must be able to answer the question “where am I now?”  in order to get proper baselines for the OS workouts.  The FTP, VO2, ABP and other workouts all must be based on current zones/thresholds – and not on where you want to be, or where you were for last season’s A race 

Let’s get rested, get hydrated, and get going with the tests!!!  Remember to update your results in the Heads/Tails tracker sheet here:

https://docs.google.com/spreadsheets/d/16O0v9VK7CK7xHALKXS9pA1nClCDBVZ1ocXO7Okb46r0/edit#gid=0

A few additional notes for Test Week:

• Decide whether you’re doing one or both tests
• Remember to read the guidance in the Training Plan: skip the Tuesday run if you’re doing the run test on Wednesday
• Overall volume this week will be lower – that’s okay – use the extra time for recovery
• Don’t fret if you mess up a test; if you need guidance on how to make up a missed test, post it here or in the Official Coach Forum

_______________________________________________________________________________ 

Exercise/Drill for The Week:

https://www.youtube.com/watch?v=4BOTvaRaDjI

This routine is great for strengthening your lower back by working all the supporting muscles.  This is an extremely challenging workout!

Alicia Chase

Clarification on Thursday’s run: Plan says “Optional if you aren’t testing.” If we do test, I’m assuming we aren’t doing this run?

Richard Daley

Lasse Viren, Steve Prefontaine Munich 72 Olympic 5000m final

Derrek Sanks

@Alicia Chase - do you mean Thursday's run? I'm sure he meant, Optional if you ARE testing.  

Alicia Chase

@Derrek Sanks Yes, realized my mistake just as you were posting. Thanks!

Paul Curtin

@Alicia Chase -- thanks for pointing that out.  Just FYI - there's a discrepancy between the plans, and your message tells me that you are on the Run-Focused plan.  It states "OPTIONAL RUN if you aren't testing"

However, the Bike-Focused plan just lists the regular run and doesn't list it as optional.  I've asked @Coach Patrick for clarification on this -- hopefully he'll also post to this thread so we're clear

Paul Curtin

@Richard Daley -- very nicely done!

Alicia Chase

Thanks @Paul Curtin I may be swapping the FTP and run test days. Forecast is for a snowstorm here Wednesday afternoon, just about the time I’d be out running. Either way, thinking by Thursday I’ll want to do an easy swim or spin.

Andrew Lustigman

Newbie question-

If I did the FTP test today, am I supposed to do the run test tomorrow?  It appears that way from the schedule.  Please advise.

Also, based on the weather forecast, it looks like it will be indoor.   Suggestions on running it on a dreadmill.

Brenda Ross

@Andrew Lustigman - I asked @Coach Patrick about that and he said yes, but I would give yourself a day between. I am not testing my run as I am snowshoe running.  I will just do my 1hr snowshoe run tomorrow.  @paulcurtin - I know one of the runners above is Prefontaine.  Bike test went well today. I went from 179 to 184.

Trish Marshall

Good luck to all testing this week!  I won't be run testing as I am still rebuilding durability coming back from injury last fall.  I HAVE seen some slight improvements in pace/HR/RPE over the OS this far.  I am finishing up a warm stint in FL on Thursday (gonna miss running outdoors in shorts!) and will bike test only on Friday on the trainer in my chilly basement.  I'll  hug my lovely treadmill since I am now officially a giant wussy when it comes to running in the slippery cold slop outdoors.  

Richard Daley

I did the FTP test today being motivated by Paul's words that we all don't like the testing. I have not done a test in a long time and was relying on experience and feel to determine wattage. My result was where I thought it would be and I was thinking earlier today I could have gone a little bit harder. I am now feeling like the effort was appropriate for February. I will not do run test tomorrow since we are expecting 20-25 cm of snow (8-10 inches) and I run outside anyways. Will run easy tomorrow and then attempt 5K test on Thursday.

Derrek Sanks

I'm not doing the run test. I haven't been doing speed work, and feel I'll risk injury chasing a number. I'm very comfortable with my running and know my VDOT is about the same as last year.
I ran 5 miles on the TM this morning after doing the FTP test and was surprise how good my legs felt.

Paul Curtin

Paul Curtin said:

...  It states "OPTIONAL RUN if you aren't testing"

However, the Bike-Focused plan just lists the regular run and doesn't list it as optional.  I've asked @Coach Patrick for clarification on this -- hopefully he'll also post to this thread so we're clear

From my earlier post, Coach P confirmed that the Thursday run is OPTIONAL for both the bike-focused and run-focused plans, if you're testing on Wednesday

Shaughn Simmons

I'm on day 98 of run durability with 502 miles at this point.

All Z1-Z3 running with very little Z4.  Running 35-40 miles / week (except last week with 31 -rest week)

Speed has not declined during this period but improved surprisingly while making gains during the OS with FTP - w/kg.

I'll take it.  No injury.

SS

Jeff Cornick

Wrong thread...can't figure out how to delete.

Mary Russo

Great to read all the run test results and plans. I won't be testing. I had an MRI Monday and have confirmation of a torn meniscus. I've been pool running the last few weeks. Going to try an elliptical workout this weekend to see if I can tolerate the pain. If not, I'll have to have it removed.

Jeff Horn

Best wishes @Mary Russo!  Fast healing vibes sent your way.

After a disappointing bike test last night, I pressed my luck doing the run test today.  I think that my mind was visualizing a poor performance all day.  Couldn't decide where to test but options were limited as I got out of work late.  Opted for the indoor track at my gym ... in the basement ... each lap 1/12 a mile, so a bunch of turns.  I run here periodically so the boredom doesn't bother me.  Turned out I had a great test.  I am no cheetah like the others in this group.  My all time best 5k was a year ago at 23:35.  That was on flat road in an actual race.  Tonight I did 22:30 and got HR up to 168 which I'm not sure I've ever done before.  I was spent at the end as I should have been but felt good with 7:15 / mile (I know this is some of your TRP so don't laugh).  Wondering If I would have been a bit faster on straighter course but not fretting over that now.  

John Katsoudas

I did the bike FTP test on Monday (that was rough, but great results!)

I won't be doing a 'real' run test for a bit.  I was cruising along in RDP and all was great until I did a 5k run test at the end of RDP1 and really aggravated a recurring case of tendonosis in my foot.  After 2 1/2 months in run jail I've been running again for 4 weeks (with no intensity).  For now I'm content to focus on frequency and overall weekly volume, and not intensity.

I do have a question about setting zones in the absence of a 5k run test.  Can I set power and pace based on current TRP power/pace?  I did 6 miles today at what comfortably feels like TRP, and I have the power and pace data that correlates to that.  Can I monkey with the running zone calculators until I get the right zones that put my TRP pace/power where I think it is and use that as my test?  Definitely not ideal, but hopefully better than nothing.

Leslie Sedlak

Looking for thoughts about run test results.  Did my run test this morning - gotta admit - legs were pretty tired from bike test yesterday (and the last 4 weeks of training) - I felt like I did a good test - didn't have much left at the end.  Had to do it on the treadmill as it was well below zero here at 0400.  But my updated/recalculated (Based on this morning's test) TRP is :40/mi slower than my usual 'I can run like this forever' pace.  Do I slow down my TRP runs?  A bit worried about my form, as it starts to go to sh*& when I go slower, faster cadence and speed is my friend wrt reduced injury.

Al Truscott

@Mary Russo That's my worst fear, torn meniscus in the knee. Apparently, the location is critical. If it is in the outer zone ("Red", for blood supplied), then it can heal on its own. But an inner tear, where it doesn;t get much blood flow, won't heal and needs to be removed if persistently painful. I've always wondered what the point of pool running is if you are biking and doing body work (stretches, etc). It's just so mind-numbing.

@Jeff Horn Great job! don't fret about whether you might be faster - you ARE faster. Back when I did winter training on an 11 laps/mile indoor track, I found it MUCH more enjoyable than a treadmill - I love the feeling of movement and breeze on my face much more than the static view from a TM.

Al Truscott

John Katsoudas said:

...I've been running again for 4 weeks (with no intensity).  For now I'm content to focus on frequency and overall weekly volume, and not intensity... Can I set power and pace based on current TRP power/pace?  ... Can I monkey with the running zone calculators until I get the right zones that put my TRP pace/power where I think it is and use that as my test?  Definitely not ideal, but hopefully better than nothing.

& @Leslie Sedlak - Same question from you both. That;s exactly what I often do each winter. This year, I did Run Durability with no speed work, just moving along every day @ TRP, and plugged a presumed time into the calculator to get the result I wanted. Then I did a 5K, and was within 1-2 seconds of my expected time, based on that "SWAG". Also, see Shaughn's comments above. Better to go with what you know you can reproduce day-after-day, then risk an injury with an un-necessary test, IMO.

Mary Russo

Al Truscott said:

@Mary Russo That's my worst fear, ...an inner tear, where it doesn;t get much blood flow, won't heal and needs to be removed if persistently painful. I've always wondered what the point of pool running is if you are biking and doing body work (stretches, etc). It's just so mind-numbing.”

Thanks Al, regrettably it is an inner tear. As for the pool running, willing to do just about anything to try to maintain fitness. 

Andrew Lustigman

Did my first treadmill 5k test per Coach P instructions - 15 min warm up, 2% grade throughout.   25:34 which is a PR for me, so glad I'm moving in the right direction.   

Leslie Sedlak

Thanks @Al Truscott - I did a run this morning - woke up with a splitting headache and decided I'd rather run with the headache than sit in bed awake with a headache - told myself I would run for 30 then hop in the sauna for 30.  Set the TM to my 'I can go forever pace' :40 faster than my recalculated TRP and felt so good and easy at 30, I went for another 30.  Headache was much less when I finished

Paul Curtin

The downside of being an endurance athlete is the feeling that we are impervious to colds and flu.  This sluggishness was just overtraining, I thought.  Finally had the brainy idea to get to the doctor.  Apparently, feeling superbly fit does not provide immunity from influenza

No tests this week

Carole Harbison

No run testing for me this week, I'm feeling pretty dialed into my paces and the ice gives me a good excuse to skip it. Like @Derrek Sanks I also don't want to risk injury with a high intensity workout when I'm feeling happy about building volume instead. Definitely feeling some fatigue in between wkos, but have generally been feeling good during the runs. Just trying to keep up on the recovery-- air relax boots, foam rolling, stretching, hydration!

Jacklyn Moore

So I have been off reservation since Friday. Not sick but not WELL either. Letting things settle. My exposure to Flu A/B this year is epic. So playing it safe. The last two years I have been dropped like a rock with the flu. Was not planning on testing this week. There is plenty of meat on that bone for now. 

Planning today to hit the road for a bike date withthe hubs. Should be about 30 miles of sun and open road.

Have a great day everyone.

#CPR

Richard Daley

Woke up with sore throat, mild fever and the feeling of being run over by a car. Did not do test and will delay until next time. Hope to get swim in tonight and run tomorrow.

Sabra Gonzalez

Everyone, Feel Better!! This season for the flu is terrible.  Rest and Recover.

I got my run test in on Tuesday.  I completed it on the same strip of road that I do for each Run Test.  This time I finished my 5K in 21:53, a new PR, over last year's 22:29 at the end of the NOS.

Keep up the great work, all!

Randy Peene

Great work everyone and thanks for the inspiration.

I was surprised to see back-to-back testing this week. I did bike test on Tues, took yesterday off, and did run test today.

Here are the stats;
48yr, 1st OS(run focus)

Week 0 => Week 5
Weight:  172 => 165.6lb
FTP        194 => 210    183MaxHR
VDot        40 => 44      178MaxHR

Making headway and using these forums to stay motivated