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JanOS 2018 Run Thread – Week 10 – Testing

Paul CurtinPaul Curtin
in General Training Discussions

She runs so fast, and with near-perfect form.  And apparently, she drinks a lot of chocolate milk

(It's Mirinda Carfrae if you didn't already know)



Welcome to Week 10, another test week.  Will you be testing?  Bike or run only, or both?  For me the plan is to bike test and skip the run test

Note: in the published 2018 OutSeason plans, the Thursday run is optional if you do the Wednesday run test.  It’s not marked in the plan this way but Coach P has confirmed this

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Exercise/Drill for The Week:

https://www.youtube.com/watch?v=5DmQCn6uv_o

Here’s a clip with great ideas for foam rolling.  It covers the main muscle groups for running

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Comments

  • Al TruscottAl Truscott
    Ski season's over for me, back to the track today to start ramping up the run. Two miles at a pedestrian pace - 1 min/mi slower than usual. Also, swam in the AM. No run test this week; working on durability exclusively the next two months.

    I found the perfect way to avoid the Spring Forward blahs: travel West one time zone the day of the change!

    [MC/Rinnie]
  • Paul CurtinPaul Curtin
    Welcome back to tri life, Al.  I'll miss the ski videos that you had been sharing
  • Andrew LustigmanAndrew Lustigman
    What’s the benefit of testing at this juncture if you completed the prior test a few weeks ago.  What’s the recommended course.  Thanks. 
  • Paul CurtinPaul Curtin
    It all depends.  IMO we're likely to see much wider swings in OS bike performance, so regular bike testing is essential to have valid inputs for FTP and other WKOs.  The same applies for running, although I don't see as much change to my TRP pace or HR ranges; it tends to be more gradual.  If running has been going well and you've been adding speed work you may be pleasantly surprised by the results from a retest
  • Paul CurtinPaul Curtin
    Had a great swim + strength session today.  Form felt really good in the water; the concept of "elbows pointing to the wall" is finally starting to click.  Swimming takes so long to figure out
  • Jason VeithJason Veith
    I ran my test a few days early.  I took the opportunity to run the Shamrocks and Shenanigans 5K in Ann Arbor.  A bit hillier of a course than I tested on last year at this time.

    https://www.strava.com/activities/1447998158

    Who puts a hill right at the end???  Messed up my "Sprint to the End!!"


  • Alicia ChaseAlicia Chase
    Skipping the run test this time around. Hips have been sore and are finally feeling better, so I feel the test could set me up for a setback. My pace has been great lately for my long runs, and I’m happy with where I am. I’ll do the two long runs this week instead, along with the brick runs.
  • Derrek SanksDerrek Sanks
    Though I'm not really racing it, I have the NYC Half Marathon this Sunday so, no testing for me. I already have to recover from my bike test. After the bike test, Garmin said recovery time is 3 days.  :o
  • Andrew LustigmanAndrew Lustigman
    I can't seem to find the spreadsheet to update testing. Can you repost.
  • Jason VeithJason Veith
    You can find it in the "Training Plan Central"  -> OutSeason Planning
    http://members.endurancenation.us/TrainingPlan/TrainingPlanCentralPage.aspx#outseason

    Here is a direct link to it.
    https://docs.google.com/spreadsheets/d/16O0v9VK7CK7xHALKXS9pA1nClCDBVZ1ocXO7Okb46r0/edit#gid=892642171
  • Jorge DuqueJorge Duque
    Done with testing today. Yesterday was brutal on the bike and today was no exception. 

    Glad to see I hit my peak numbers of 2017. I have never been a fast runner but I have seen a lot of improvement this year.

    Test: 20 min run at TRP (9:31 pace) and then a 5K in 25:43 (8:18 pace) with an average HR of 166.

    Feeling pretty good with this results.
  • Brian QuartonBrian Quarton
    Well 20:40. VDOT down. My stride was nice, but I had no turn over. And I just didn't feel like suffering. But it's a data point and I held it together. 
  • Mark StahlkopfMark Stahlkopf
    Tough run for me today, still feeling yesterdays & last weekends bike. Will get my test done when I can get outside on a more regular schedule.
  • Brenda RossBrenda Ross
    I decided that a rest day between the bike test and run test were necessary for me. Not going to lie, I have no issues doing the bike test but hate running hard, but I am planning going out today to get it done. I will update this post when I get back in. I am such a terrible pacer. Been snowshoe running all winter, so no speed work. It is not going to be good, but at least I will get a base number and have something to work with.
  • Bobby PatrickBobby Patrick
    I'm thinking a rest day between the bike and run test are a better fit for me. Anyone else seeing this too? I had a great bike test on Tuesday. I didn't finish the run test yesterday (Wednesday)... which is the first time I didn't finish a test.... I was pretty bummed out.  I was still feeling the effects of the bike test I think. Anyone else have this experience?
  • Yvette MetzYvette Metz
    edited March 15, 2018 3:49PM
    @Paul, yes, she is amazing!  I want to be like “Rinny” when I grow up!  LOL!!!!  

    @Al, Skiing a well earned respite from Tri life, sounds like fun! Now the real work starts!

    Jason, the     Shamrocks and Shenanigans 5K in Ann Arbor  test with a hill at the end sound better than my treadmill run. Hope it was fun! 

    @Robert Patrick  Defiantly, a good idea to take a rest before the test and listen to your body. (Oh, did I just type that) 
     That's one thing I am not good at, my inner spirit says rest but my stubborn side always prevails.  On Saturday I did my 3 hour bike ride then Sunday a 16 mile hilly run and Monday I swam for 1 hour then lifted weights for 1.5 hours.  I told my weight trainer go easy on me I had a bike test the next day....he said you will have no problem! Me: ok, I can do it!  Should have listen to my inner spirits on Monday and taken the day off,  but no I had to keep pushing right into the rabbit hole.  Needless to say my bike test was not good. Couldn't hit half the power that was required....  my Zwift report said FAILED!  Ha Ha Ha, no I didn't. I just found three things not to do before a test!  Now I just need to remember the lesson for my next test day!   

    On a the bright side, my run test went well.  This winter from Nov to Jan. took a rest from Tri training and worked on body comp and Lifting weights 3 days a week and 2 days an aerobic class that focuses on small twitch muscles. 
    2018 March Run test VDot 29, Ave pace 10:09, HR 159.  Lost 8.9% body fat. 3 days of weight training paid off.
    2017 March Run test VDot 25, Ave pace 11:13, HR 148. 
    Baby steps!  
  • Al TruscottAl Truscott
    Well. After Sunday's run on the track of 2 mi (following about 3 weeks of no running, skiing only), my right knee, which has been an issue since Jan 8, felt OK, so I went to the road - a little bit of up and down, nothing steep, but after 0.4 mi, my knee was not happy, so I walked it back. Luckily, I had a Sports MD appointment already set for Wednesday, so I put myself in run jail until then. Things feel MUCH better today (Thurs), and the X-Ray was OK, but I'm going to wait until there is NO pain when I walk downstairs or the MRI is done before I try again. More time on the bike for now...
  • Jeff HornJeff Horn
    I'm testing next week, but am going to do the Stryd test protocol this time, not the track 5k.  I don't think my VDOT will change that much from last test, but would be nice to get my power #'s/ranges ironed out.  
  • Dave LeggDave Legg
    The run test was much better than the bike test after working thru the head/chest cold for two weeks. Only 6” slower than week 5 so I am pretty happy with that. Just couldn’t find those extra few seconds each mile to beat the time from before but will get it next test
  • Brenda RossBrenda Ross
    The test yesterday went well. I probably could have warmed up longer, which always makes a difference for me (slow warmer upper), but I just wanted to get it done. Came in 20 sec faster than last year at this time. I'll take it considering all I did all winter is snowshoe run. It was not my lungs that help me back (snowshoe running feels like Z4/5 work), but rather my leg turn over. I think that a couple of more weeks on the road and that should change.

  • Paul CurtinPaul Curtin
    @Brenda Ross -- that's a great result given you haven't had much road time!  Agree with you and @Robert Patrick that a rest day between tests is helpful ... if you really push the bike the legs cannot recover in time to enable an accurate run test
  • Paul CurtinPaul Curtin
    Added a bonus run today; a jog in the park at a fun pace:
    https://www.strava.com/activities/1456404500

    Did hill work as part of yesterday's quality run session:
    https://www.strava.com/activities/1454567049

    So far so good on building run durability: turnover is improving; getting that feeling that I could run faster if I needed to
  • Brian QuartonBrian Quarton
    @Brenda Ross You had a good week!
    @Dave Legg Accumulated fatigue is probably the only reason you are not faster. No worries. 
    I felt a little more rested going into today's mile repeats at the track. I did one more this week. My splits were about average, but they felt just a bit easier. I have to watch it. This is where I can hurt myself, but this hard work is working. There is a local duathlon (2m/12m/2m) in 2 weeks. I may do my repeats on the course next week. @PaulCurtin Hill work is a great idea. 
  • Mark StahlkopfMark Stahlkopf
    Another tough run the day following a solid bike. Thinking that this week i will try having an easy day after the hard bike. Getting to be that time of the outseason when the work & fatigue starts to show itself. 
  • Joe HallatschekJoe Hallatschek
    Posting this time in the right thread!

    Test week over, I am back to week #5, which is ok. I got in 8.5 miles this week, which improves from 7 miles from last week!  

    Out of run jail on probation and doing well!
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