Home› Group Discussion-OutSeason November 2010

Week 8 Run Test

[Deleted User][Deleted User]
in Group Discussion-OutSeason November 2010

Did the run test a little early to take advantage of daylight during the weekend.

Did not go so well!  Went out way too fast.  Mostly because I was looking at the pace my Suunto was giving me, and I was trying to maintain about 8:05 min/mile.  Unfortionately the calibration had gotten a little worse over time, and when I crunched the numbers I actually went 7:42 min/mile!  But I crashed and burned at 2.65 miles - about 1/2 mile short of the distance.  Next time I will recalibrate the Suunto before a test.

Anyway, any thoughts on what to do?  I'd rather not retest!  Freaking hard!!  I plugged the results into the data tool, and the new paces seem doable - maybe I should give it a try and see how it feels?  In addition, if I recalibrate the suunto, it will in effect slow me down a bit - I had been running much faster than I thought.

Does the data tool take into account that I only did 2.65 miles when calculating training zones, or does it do the calculations based on a 5k test, and since I went to hard and did not finish it my zones will be too high?

If the numbers are valid, my Vdot went from 38.5 to 40, which would be nice...

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Comments

  • Carrie ChavezCarrie Chavez
    I would put the pace you ran into the runbayou site and put 2.65 distance. It will spit out your Vdot.

  • William JenksWilliam Jenks
    Agreed. Yes, it's a few minutes' different test, but runbayou or attackpoint will both give you a good approximation of what you would have run the 5K via a VDOT for the somewhat shorter distance.

  • CNIDogCNIDog
    Unless something has changed you should be able to go into the data tool and add a run test putting in the 2.65 distance and your time. If you put the actual distance in it should calculate your Vdot based on that and update your run zones automatically. Over the years I've put in tests with a variety of distances when I've run short races and have had the zones update based on those distances / times.

    I'm not a running expert and perhaps others more knowledgable than I will chime in but if you ran too hot and crashed at 2.65 I would question whether the resultant zone may be a little too aggressive to use/hold for the subsequent runs that are to come in the rest of the O/S (until we test again). If it were me, and I didn't completely cook myself, knowing there is a rest day tomorrow, bike test Monday, rest day Tuesday I would consider giving the test another go on Wednesday.

    Will be interested to see what others suggest.
  • [Deleted User][Deleted User]
    I used the attackpoint calculator for 2.65 miles and it gave the same paces as the data tool for most of the zones. As a test I also put in the time the entire 5k would have taken if I had been able to sustain that pace for whole distance, and the resulting pace zones are about 5 seconds per mile faster than what I got using the shorter run. So the calculators do seem to be taking into account the shorter distance when calculating vdot and pace zones.
  • Atif MalikAtif Malik
    Did my run test at a local 5k race.
    The run was pretty average. Finished in 21:40 , 8th in AG. vdot of 45.3 as I had a 8 weeks ago but ran the 5k 30 seconds faster as a whole. 1st mi was in 6:48 , 2mi 7:00, 3mi 7:20.
    I am little annoyed at myself because I lost focus in between 1.75 - 2.5 miles and dropped my pace as opposed to picking it up. Feel like I left a good 30 seconds on the course because of that. Surprisingly did not feel spent at the end of the race. Now I am wondering if I should redo the test in a couple of weeks to see if it goes better ?
  • Shaughn SimmonsShaughn Simmons

    @Atif - I think you did well bro.  We all lose a little focus as we work our way through these test and adjust to the pains of performing.  See below, I nearly always run a 2nd lap slower than the first and last laps as I adjust and decide to pull out the stick on the last one to bring it home......

    I did break the 20 minute mental mountain today for the first time!

    Did the run test this morning vs. the bike test.  Still getting older…………………….and faster…..  

     

    Summary:

    VDOT= 50.4     6:22 avg Pace improvement from a prior 6:33 pace and 49 VDOT on last test…..

     



    Time
    Mile
    Pace

    Pace
    0:06:17
    1.0
    0:06:17

    Pace
    0:06:30
    1.0
    0:06:30

    Pace
    0:06:22
    1.0
    0:06:22

    Pace
    0:00:41
    0.1
    0:06:05

    0:19:45
    3.1
    0:06:22

    connect.garmin.com/activity/60199715

    Good luck with this one peeps! I'll be doing the bike test tomorrrow or Wednesday.

  • Bob ArsenaultBob Arsenault

    Shaughn, congrats on a great test and breaking 2 barriers,  sub 20' 5K  and over 50 Vdot.  Very cool!!    You are like a fine wine, getting better with age.

  • Atif MalikAtif Malik
    shaughn nicely done. sub 20 and above 50 in the vdot.
    I was more just annoyed at myself on the 20-30second drop in 0.75 , it wasn't as if I was getting physically taxed I just lost mental focus on running fast. Next time I am going to start playing the EN IM marathon game how many people can I pass in the last half of a 5k.
  • Neill MorganNeill Morgan
    Had a good test this a.m. Went out a little fast, pulled it back and finished hard. Not perfect, but as accurate as I can get. VDOT moved 2 points, from 42.6 to 44.6.

    Time Distance Pace
    6:56:51 1.0 6:57
    7:11:66 1.0 7:12
    7:05:93 1.0 7:06
    0:49:32 0.118 6:58

    3.118 miles @ 22:03
  • rklingrkling
    Ran a 5K last weekend (always easier for me to go faster for a race than a training time trial). Time was 19:42 and was able to win my age group. Splits were 6:12, 6:17, 6:29 and VDOT went from 48 to 50.6. I'm hoping my bike test improves, too!
  • Brian Quarton [OLD]Brian Quarton [OLD]

    Great weather. Low 40's and little wind. Run in Sugoi tights, UA ColdGear crew and Lunaracers. 18:50. ~6:05 pace the whole way. VDOT 53.2. Need to break out and get faster. Show us what you've got!

  • Chris GChris G
    @shaughn - that's awesome...next up...sub 19

    Keep up the good work everyone!

    No test for me this week. Have a balky calf thing going on since last Friday and do not trust it yet to run fast. Did run a few 7:08 s this morning with no pain so seems like it's on the mend though.
  • CarlCarl

    The dry heaving was out in full force this am. Only a 20 second improvement but I'm happy cause I gave it all and a new vDot of 46.



    21:30

    Ave HR was 173

     

    ****Just think 2 years ago I was running 18:20-18:30's.  Would love to get that back by the end of 2011 image

  • gsadleriiigsadleriii

    @Shaugn...that's smokin' bro!  Congrats!!

  • jwgreyjwgrey

    Run Test    Date       Time      Pace    LTHR     vDot

       # 1            Nov 3      24:27     7:53       178       39          outside on track

       # 2            Dec 22   22:43     7:20        177      42.8       inside on dreadmill...pretty happy with the improvement

                                         Mile 1: 7:31  HR 169        Mile 2: 7:16   HR 178        Mile 3: 7:14   HR 183

  • manconamancona
    Nice work everyone. I am so impressed by how hard everyone can push themselves running solo.

    I hate solo 5k tests outside and hate them even more on the treadmill, but knowing that my teammates would get it done this morning I sucked it up and and got on the treadmill.

    My goal was to try and hold the same pace I did in a 5k race 4 weeks, so 5:33 for about 17:11ish.

    I ended up surprising myself and calculated a time of 17:06. My treadmill only goes to 10 mph so I did 14' at 10mph 4% grade ~ 5:32 pace and the last 3.5' at 10mph 5% grade ~ 5:24 pace.

    This earned me another .3 vdot points in the last 4 weeks and I KNOW i can go under 17' again now as I'm alwasy faster outside.

    I still have 2.5 more points to go just to catch up with last seasons vdot, but I am also carrying about 9 lbs more than my race weight at the moment so I'm pretty confident I will get back there in the spring.
  • kmephamkmepham
    I'm going to use my end-of-week-6 5K race result of 19:25 (51.6 VDot) as my 5K test, because I am not going to beat that result outside of another race (chasing an even faster 20-year-old). So for today's run I did the 2x1.5M workout I had missed by running the race that day. It's just as well I wasn't trying to test today because my legs felt weak.
    New paces: Z5 6:12, Z4 6:38, Z3 6:45, Z2 7:02, Z1 8:16
    10' warmup
    1.5M @ 6:41 (NGP 6:28), cadence 91, HR 165
    1.5M @ 6:37 (NGP 6:41), cadence 90, HR 165
    5' @ 7:03 (NGP 6:58), cadence 88, HR 164 - as usual I fail to hit the Z3 after the intervals
    Total 43' rTSS 60.1
  • ejbeach01ejbeach01
    Doing it this afternoon on an indoor track that goes around a speed skating rink. I'm going to break 20 minutes if I have to collapse and die when I'm done.
  • Coach PatrickCoach Patrick
    Great stuff here folks! Mine is (puke) done. 19:00 even for a vDOT of 52.7. Down from the 56 of yore, but I think that's due in large part (pun intended) to my weight. If I were 185 and not 194 (this am), that could mean another 15"/mile...time to get focused!!! But first, rest!
  • Joe HallatschekJoe Hallatschek
    I'm looking at the other posts to help me analyze my VDot test this morning and still can't seem to make sense of it.

    VDot went from 42.45 in week one to 42.68 this morning
    Per mile pace went from 7:23 to 7:21
    LTHR went from 171 to 176
    Today, hit a max hr of 190, haven't seen that in a couple of years

    Not the gains I had hoped, but at least a minor improvement. But, based on the work we have been doing I expected a little better. Time to rest up and relax for the holidays now!
  • Chris M.Chris M.

    I went from 19:08 November 1 to 19:03 today, gained a few tenths on my vDot, and somehow managed to not vomit.  

    5:57

    6:13

    6:18

    5:46 pace for the last tenth for an overall pace of 6:09.  

    It doesn't seem like much of a gain for all the work we've been doing, but I'll take it and keep working hard.  

    Good luck to everyone else that hasn't tested yet.

  • gsadleriiigsadleriii

    Great test today...bottom line is 8% improvement in VDot: 41.8 -> 45.5 !!  That plus my 22% improvement in NP on Mon makes me very happy...WorkWorks!  Thanks RnP!!!

    Here are the details:


    Run         Run    
      11/3/2010         11/3/2010  
      SPD HR       SPD HR
    Mile #1 7:21 155     Mile #1 6:58 152
    Mile #2 7:29 181     Mile #2 7:00 160
    Mile #3 7:41 174     Mile #3 6:58 169
    Mile 0.1 0:46 174     Mile 0.1 0:41 174
      23:17 165       21:37  
                   
    Avg Pace 7:30       Avg Pace 6:58  
    Vdot 41.84       Vdot 45.47  

    I prep'd for this test just like a race (sleep, breakfast, pre-race suppiments including lactate buffers, etc).  Ran it on the road with my new Garmin 310XT (vs. on a treadmill for my last test).  HR is down and speed is up and I did another 9min at Z3 after a cooldown.

    Need to push out my OS end VDot goal...was 45!!

    Good luck to everyone who still needs to test...crush it!!!

  • gilliattgilliatt

    Got it done, 17:02. I really wanted to go sub 17 but the pacing just didn't work out or I hit my stop button a little slow. Still happy with it though 59.9 vDot (can I call it 60?)

    Here is the Garmin connect.

    http://connect.garmin.com/activity/60351946

  • Coach PatrickCoach Patrick
    Great work all! I will fire up a thread in the Gen Disc forum about results and mindset....stay tuned!
  • manconamancona
    Nice work Dan, I'm rounding my 59.6 up to 60 so you can defintiely round up your 59.9! BTW how crazy is it that 4 seconds or about 1.3 seconds per mile is worth .3 vdot points.
  • Chris M.Chris M.
    Posted By Dan Gilliatt on 22 Dec 2010 10:39 AM

    Got it done, 17:02. I really wanted to go sub 17 but the pacing just didn't work out or I hit my stop button a little slow. Still happy with it though 59.9 vDot (can I call it 60?)

    Here is the Garmin connect.

    http://connect.garmin.com/activity/60351946



    Wow Dan great job!

  • Jon BergmannJon Bergmann
    Slower than last time????
    I did run outside on the track instead of on the treadmill. the day was too nice to not run outside. Is there a difference?

    vDOT OF 42---23:19--down from 43.

  • Shaughn SimmonsShaughn Simmons

    HOLY CRAP!  It's only week 8 and we already have a bunch on monsters in the house - crazy strong on the bike and crazy fast times on the run!!!

    I might expect to see these performances coming out of week 20,  but to see them at week 8 is a testament to the plans, the coaches and the mental strength of the 2010 Nov OS!!  Bring it BABY!!

    Will continue to try to keep up with you guys!!

    Happy Holidays and congratulations!!!!

  • bcoopbcoop

    Okay, November OS lurker, figured I should get in the posting game.

    Tested yesterday. 17 second decrease to 20:17, /1 point VDOT increase to 49 from 11/1 test. Really wanted to break 20, but it wasn't happening.

    I don't remember it hurting that much last time, which was probably a good thing. Was on the fence about testing as I'm fighting a cold, said what the "heck", and went for it. Not sure it was the best idea, as today its clear the cold has won. So much for the current workout not impacting tomorrow's workout, but I'm sure there is a testing exception somewhere in here that I haven't found yet.



  • arzaskearzaske
    Run test 2 is done. Unlike the bike, I hit all of my run workout zones precisely (treadmill) so, mentally, wasn't sure what was going to happen as I hadn't run my first test pace (8:00 even) since, well, that test. Went with 2/10 mph faster to start and then ramped it up and held on:

    Mile 0-1: 7.7mph, 7:48 pace, AVG HR 151
    Mile 1-2: 7.8mph, 7:42 pace, AVG HR 173
    Mile 2-2.85: 7.9mph, 7:36 pace, AVG HR 177
    Mile 2.85-3.1: 8.0mph, 7:30 pace, AVG HR 175

    Same 2% grade as first test. Total time of 23:49 for a VDOT of 40.4 which is up from 38.6 (24:48) in test #1.

    Could I have gone a little faster? Maayyybe, but my HR got all spiky in the last 3 minutes (including a quick spike to 192!? yikes) so despite not breaking a 3/3 breathing rhythym (which I would if in a full out sprint at the end of a race) I feel like it was a solid test.
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