JOS 2020 Run Thread - Week 5 Test Week!
We are finally here and ready to test how the last 4 weeks of OS focus has improved our form/fitness. For the run, the BF team have been fine tuning speed with intervals on the track, and the RF folks have been using Wednesdays for hill repeats for strength down the road.
The run test is scheduled for Wednesday. Make sure you read the notes and plan out your test properly. I tried to test early toady with a local Super Bowl 5k. My prep included attending a beer launch last night for a new IPA (delicious) and barely making it to the race in time. The abbreviated warm up never helps so please be sure to give yourself time to warm up and throw in some strides at projected 5k pace. Pick a consistent course so you can re-test again later in the Jan OS.
Most will have 4-6 runs this week around the Wednesday test.
Long Run on the weekend scheduled for 60-85 mins depending on the level.
Good Luck Everyone and Have Fun!
Comments
For those testing on TM this week, Zwift 5K test is a good option that seemed to do the job for me.
@Shaughn Simmons What % incline did you put TM at?
Run test done! I switched my days with the run/bike test as I'm working from home today and didn't want to do the test on the TM. I will do the bike test tomorrow morning before work.
Today, I went to my usual test spot, Columns Drive, for any local Atlanta folks. This is a 2.5 mile out and back stretch that is flat and runs parallel to the Chattahoochee River. My warm up was out 2.5 as the first mile easy, 2nd mile a few strides in there at pace then the last .5 easy. Reset the watch and off I went. I had a poor unknowing guy I used as my carrot. I finally got him around mile 2. Unfortunately, towards the end, I had to stop for a car which messed up my momentum. But overall, this was the second fastest Run test to date as 22:13, Avg HR 175. Descending miles as 7:15, 7:11 (yolo) and 7:00.
Well done @Sabra Gonzalez
Awesome work and nice test @Sabra Gonzalez !
@Jeff Horn - TM at 1% incline.
@Sabra Gonzalez - BOOM! Its ladies like you that "chick" me during races!
Brick run off the bike for me today - 4.2 miles...
Great work everybody! Solid, motivating results.
I've got a question as it relates to the 5K tests in the OS and am curious to how others think. I typically do a Half IM or IM every year and base my TRP on typically open half-marathon times.
How are you using your 5K results? Are you going into FS and updating zones based on the 5K test? Is there a risk that will have you running harder than an expected long-course TRP?
@Jeff Phillips 5K and 13.1 race times should yield same TRP theoretically. However 13.1, all others things equal, would be slightly more accurate but not materially enough to matter.
@Sabra Gonzalez Nice test
@Jeff Phillips You could ask the same question about the bike workouts and why we are not just putting in 5 hour rides now. Fast then far, although for running we do focus on durability and less speed work that 8-10 years ago. As SS mentioned most individuals are close enough but I do recall one discussion several years ago about someone having a 1.5 or 2 VDot difference between 5k and 1/2 marathon paces. I'll see if I can dig it up after work.
Being faster now will hopefully extend in to your 1/2 and IM distance paces and that's what the OS is about. There is a recommended 10k or 1/2 marathon test at the end of the OS to dial in your training going forward should you have any discrepancies.
Got in my run test - BIG CAVEATE - I have no foot pod with no confidence in my treadmill's distance and speed so this is just a number - 25:03 for the 3.1 miles VDot of 38.
STRYD power 182;198;221 and 237 I'll have to analyze after work.
Apparently I sandbagged the 1st mile 8:52; 8:11 and 7:24 with 0:36 for the .1.
Zwift 5K test done this morning on the TM and it was tough. 21:14 which is exactly 1 min 2 sec slower than a 5K test I did last May. So given where I'm at now, I'm happy with this.
I held my HR in the 160-162 bpm range for 12+ minutes, which for me is certainly a record. Normally, once I hit 160 bpm, I start to fade. I do believe the TM helped push me along because my cadence dropped about two steps per minute, so outside that likely would've slowed me some.
@Gordon Cherwoniak Thanks for the clarity. I should've been more clear in my question, which SS correctly interpreted. I do agree with you and the EN approach of fast then far. I was unclear if my EN Zones in Final Surge would very different set with a 5K test as compared to a longer distance test which would be more reflective of race distance.
@Gordon Cherwoniak very nice work on the 5K throw down!
@Jeff Phillips - I felt the quake in North Texas about the time you were laying down your 3rd mile of the 5K test. Nice work!
Watopia TM intervals for me this morning:
@Jeff Phillips - Yes I have updated FS zones with TM 5K test results. This morning's interval work using those zones on the TM seemed about right....
Great testing everyone!!
@Sabra Gonzalez +1 on what @Shaughn Simmons said.
I got my test in today. A little overcast with scattered showers here on the south side of Atlanta. Temperature was 61 degrees though so even if it started raining it would not be too bad. Watched the weather and waited for a gap. Got in a 1 mile warm up with a little bit of walking afterwards to let my HR settle in and then got started. I wanted to go 10:30ish per mile. Prior to the outseason, 5K time was around 11:50 per mile and was in run jail from 12/17 to the start of OS. Had done an unscheduled 5K test a couple of weeks ago at 10:49 per mile. Today's test was 10:16 per mile. Yeah!!! Ran it hard, for me, the whole way. 10:27, 10:18, 10:05 from 2 to the end
This is what Garmin had to say, haha:
@Bill Eckert or should I say "Overreaching Bill Eckert", well done.
I updated my zones in Final Surge but the new paces are not displayed in my daily workouts. Does anyone know how to make that switch? Thanks all. Great work in here!
@Daniel Ballin When you are in FS, go to "Your Plan History", click on the "Adjust Plan" for Jan OS. On the next screen there will be a blue box "Update my Zones". Click that and select bike and run, etc. You should be all set.
Awesome it worked thanks @Jeff Phillips had to go to website as I couldn’t find it in app. Much appreciated.
Since no testing, and doing week 4 this week;
just did the 2X8's TRP @2%+12' more TRP.
Great job testing everyone-hard work!
Friday TRP running in sunshine today!
@Shaughn Simmons Nice work with the pace just nudging up towards the end.
Got in 35' yesterday in a split run as I did not want to get out of be at 4:45am. Actually felt okay following the two test.
Did a shortened long run yesterday with 3 x 1/2 mile (2') at Z3. Staying in Atlanta this weekend going to the Eagles concert Saturday night. Got in a short run on the TM this morning with 3 x 3' (2'). Planning a short TM run again tomorrow morning to finish out the week.
Great work in here team. I was sick most of the week and just getting better to exercise so test week = rest week for me. Love seeing all the run progress here, and looking forward to the next block of the OS.
Brick run with progressive HR off the bike this morning (St. George loop)
Great running @Shaughn Simmons !!
65' in today, around 6 miles on the treadmill. I might have to put myself in a off week for running next week. I can feel one of my feet acting up. Right now I'm trying to convince myself its okay but not expecting great things tomorrow.