Way to go Dan Gilliatt! Sub 5 on the third mile? Awesome!
That seismic activity around 6:30 this morning was this Clydesdale pounding out my test on the treadmill. 27:50 for a vDot of 33.7, up from 30 in Nov and my best at EN. Still BOP but on track to have OS get me in the area of a 2hour run split in my HIM this summer.
Combined with a very encouraging bike test on Monday it's been a great OS so far. Onward and upward
Splits being that flat make me wonder if there was a little left on the table, but to be honest, it sure wouldn't be more than 10 seconds or something. I'm pleased with the progress - no complaints!
I would LOVE some day to finish a 5K under 19:00. The first time I EVER ran under 20:00 was last year in February. Starting from essentially 20 min at the beginning of the OS, I'm the easy third there. :-) I haven't ever done much of any real speed work except for some half mile intervals, so we'll see if this upcoming VO2-max section helps me out.
I'll be the anti- work works post because frankly I'm not sure what to do with it. Test 1- 16:56 for 2 miles, vdot of 35.1 "test" 2- 27:28 for 3 miles, vdot of 32.8 Test 1 was during the Army PFT so other people and a clear goal to go sub 17 to max points for run for my age category. Did today's test on the Marine Corps 3 mi course, alone and 5ish pound heavier than early Nov. Hadn't ran since Dec 12th but prior was hitting all my workouts and the paces. So do I really drop my paces back to match a vdot 2 points slower?
It's days like this that I hate running with a passion because I suck so bad. I'm not old or fat just slow. I've probably never actually properly developed as a 'runner' by consistency and chasing faster people but I can either follow the OS or do that as they are mutually exclusive.
@Lynette... I assume you mean 26:56 for the first test...
The standard lore is that a pound is worth about 2 seconds per mile. If that's correct, then all other things being equal, you're not less "fit" in your muscles than when you started.. just carrying a bit more around. And no doubt that most people respond to a real race type environment.
As to whether you drop your paces... the stock no-thinking answer is yes. But given the different circumstances of the two time trials and that you were hitting the paces, you could probably stick with the faster ones. As always, remember the key thing is to be able to do them and still hit everything the next day, etc etc. If that's not working, then back them off. If it is working, then just write it off to 10 days of not running before the test and a different environment and go for it.
Bill- no, 16:56 or 8:28 mi pace was right. Army PFT is a wimpy 2 miles, Marine Corps is 3 mi. Today's run was almost 9:10 pace so :42 sec per mile slower. Some of that is the extra mile and some is the 2 sec per pound but there's still quite a gap.
Just finished it! 9:20 pace, LTHR 156. VDOT 32 practically unchanged since last test, but since I haven't been able to run much in the last month, I'm happy with that.
Congrats to everyone. Team Turkey is getting after it.
I am pretty stoked. I would have probally skipped today without the group. My lungs are still full of whatever lingering funk I have. Reading all of the results today got me excited to get it done. I think the final straw was Eric B's mid-day battle cry. I did go inside for the test.
Week 1- 21:50, VDOT 45
Week 8-18:34, VDOT 54
This is by far the fastest I have ever run. My previous best on the same treadmill a year ago was 19:50. My personal best outside is 20:52 a year ago at a New Year's 5K race. I am racing the same 5K next weekend. I can't wait.
Congrats to everyone. Team Turkey is getting after it.
I am pretty stoked. I would have probally skipped today without the group. My lungs are still full of whatever lingering funk I have. Reading all of the results today got me excited to get it done. I think the final straw was Eric B's mid-day battle cry. I did go inside for the test.
Week 1- 21:50, VDOT 45
Week 8-18:34, VDOT 54
This is by far the fastest I have ever run. My previous best on the same treadmill a year ago was 19:50. My personal best outside is 20:52 a year ago at a New Year's 5K race. I am racing the same 5K next weekend. I can't wait.
Whoa! Just wow. Rob, you are either the poster boy for #workworks or the biggest sandbagger in the goup! Well done either way.
So I went to the track to do the run. It is a rubber track that goes around the Petit National Ice Center here in Milwaukee. It makes things a little interesting.
Got warmed up, had my new garmin foot pod set to go. The track is 2 lanes and I needed to do 11.1 laps. But the Garmin kept distance. I was able to watch it and compare to my actual lap times, so I know the garmin was pretty accurate and knew that when I passed people I'd be in the outside lane going farther. So I put my trust in the garmin and verified with lap times.
My first week I tried to hold a fast pace, and couldn't make it. Called my time a 21:00 and vdot 47. That may have been a little conservative.
This week I started strong again.
Mile 1 - 6:26. Just a hair slower than the 6:23 i was hoping to hit.
Mile 2 - 6:32. Starting to hurt. May have over estimated my running skills a wee bit.
Mile 3 - 6:42. Oh my dear god.
last bit - :38
Total Test time was a 20:18 for a Vdot of 49.
It is 2 vdot improvement, but not the 19:57 I really really wanted.
In my defense I am still burning off the tequila from my week in Mexico last week. (plus the 4 extra pounds I gained). And I am pretty sure the 4lbs hurt me. If I recall correctly each pound is worth about 2s per mile? So If I weren't such a pig I might have been able to run 8s per mile faster...which would have put me real close to my goal.
I will say this...I could not have ran faster from an effort standpoint. by the time mile 3 hit I think people on the track were wondering what the hell was wrong with me. I was just about hyperventalating and grunting like an animal. I wasn't on the edge of puking, but I simply couldn't get the legs to go faster. I am still hacking up my lungs and am really starting to wonder about the mental health of RnP who apparently think 2x20 at 100% tomorrow is a GOOD idea!?!?
In any case, while it wasn't the sub 20 I coveted, it is still a lifetime PR. Nobody has ever accused me of being a runner. I swam in school.
Congrats to everyone. Team Turkey is getting after it.
I am pretty stoked. I would have probally skipped today without the group. My lungs are still full of whatever lingering funk I have. Reading all of the results today got me excited to get it done. I think the final straw was Eric B's mid-day battle cry. I did go inside for the test.
Week 1- 21:50, VDOT 45
Week 8-18:34, VDOT 54
This is by far the fastest I have ever run. My previous best on the same treadmill a year ago was 19:50. My personal best outside is 20:52 a year ago at a New Year's 5K race. I am racing the same 5K next weekend. I can't wait.
Jesus dude...can you pass some of that mojo my way?
Some fantastic efforts folks! Impressive to read through all of your posts about how you're getting it done today. Congrats on those new Vdots and enjoy the work to come.
Different story here. Just wasn't my day. Perhaps sleeping through the alarm this morning was a sign I was tired. Crashed, burned, cracked, had a power outage, whatever. Should've been a great day for it. I typically do most of my runs during the winter on the mill (issues with my feet staying warm outside) but with mine busted decided to head to a local track. A nice day here. Low 30's, sunny, breezy. Did 15' warmup and never was able to really get loose. Legs just felt tight and heavy. Convinced myself the legs would come around as I'd had a number of rest days in the past week (per the plan) including yesterday to recover from Tuesday's bike. Started the test and all was ok for first 0.5 miles. Then the wheels started coming off. Stomach started to feel "wonky" and the legs started to feel like dead weights. Gutted out another lap still able to hold pace but realized things were starting to deteriorate quick and my pace was beginning to slow. Rather than force myself through the rest I shut it down. Mentally wasn't happy with the decision but physically it was probably the right thing to do. Came home and fell asleep for an unheard of for me 2h nap. Now evaluating the past couple of weeks (workouts, sleep, diet, etc) to identify why I'm so tired and come up with a plan to fix it. Looking forward to hopefully some redemption and a solid 2x20 tomorrow.
Mile 1 - 6:26. Just a hair slower than the 6:23 i was hoping to hit.
Mile 2 - 6:32. Starting to hurt. May have over estimated my running skills a wee bit.
Mile 3 - 6:42. Oh my dear god.
last bit - :38
In any case, while it wasn't the sub 20 I coveted, it is still a lifetime PR. Nobody has ever accused me of being a runner. I swam in school.
ERIC! This made me LAUGH OUT LOUD!!! When you wrote- OH MY DEAR GOD on mile 3. I have been there. Thanks for the laugh. You are a hoot! Congrats on your lifetime PR. A few weeks ago I ran 19:04 for 5K. If another person tells me next up is sub 19, I will pop them in the nose. LET ME ENJOY THIS 19:04!!!!!! You know? I am thrilled with ANY improvement!
I will probably test next week. Still major pains in the ankles, back etc... from side effects of the chemo. Went to Doc and told him this is really affecting my workouts. He didn't like the statement to well and after my blood results said I need to back of a little for a couple of weeks while I take a few more drugs to get back to normal. I AM SICK OF DRUGS. never thought i'd say that but just want to be back to normal. Not sure what to do but I probably should error on the side of the Docs and get well before tryiing to be SUPERMAN to the team EN gang.
Rob Allen is my new hero and will be my inspiration for my next test!! GReat job everyone too just crushing it.
Coach P-- awesome too...back last May when we were in the van on the way to the hospital after the crashes at the ToC I didn't think by this Christmas I'd hear you say 5K test in 19:00. Keep up the good work and example.
I will probably test next week. Still major pains in the ankles, back etc... from side effects of the chemo. Went to Doc and told him this is really affecting my workouts. He didn't like the statement to well and after my blood results said I need to back of a little for a couple of weeks while I take a few more drugs to get back to normal. I AM SICK OF DRUGS. never thought i'd say that but just want to be back to normal. Not sure what to do but I probably should error on the side of the Docs and get well before tryiing to be SUPERMAN to the team EN gang.
Rob Allen is my new hero and will be my inspiration for my next test!! GReat job everyone too just crushing it.
Coach P-- awesome too...back last May when we were in the van on the way to the hospital after the crashes at the ToC I didn't think by this Christmas I'd hear you say 5K test in 19:00. Keep up the good work and example.
Think about you often Trent and what you are going through. I picture myself in your shoes and the incredible discipline you must have to hold back and listen to the Docs when all you want to do is let loose and crush it. I have always been a horrible patient. You can't be messing around with what you are going through, let that body heal. We know you are going to make a blazing comeback, even though your mind is ready make sure the body is too !!
I will probably test next week. Still major pains in the ankles, back etc... from side effects of the chemo. Went to Doc and told him this is really affecting my workouts. He didn't like the statement to well and after my blood results said I need to back of a little for a couple of weeks while I take a few more drugs to get back to normal. I AM SICK OF DRUGS. never thought i'd say that but just want to be back to normal. Not sure what to do but I probably should error on the side of the Docs and get well before tryiing to be SUPERMAN to the team EN gang.
Rob Allen is my new hero and will be my inspiration for my next test!! GReat job everyone too just crushing it.
Coach P-- awesome too...back last May when we were in the van on the way to the hospital after the crashes at the ToC I didn't think by this Christmas I'd hear you say 5K test in 19:00. Keep up the good work and example.
Trent, I don’t know the details of your illness, nor the magnitude of your struggle, but I do understand some of the ravages of Chemo. Judging from the kind of workout performances I have seen so far this OS, you ARE SUPERMAN NOW!
If I am ever in a situation like yours or have some other life altering challenge, I hope I have the courage to be half the man you are now. You really are a beacon of inspiration.
Several inches of wet slushy snow turned me into a deadmill wimp for my test last night. The air temp was hovering around 32 or 33 and the snow was going sideways in the 15+ mph wind with gusts to over 25. ::::: what a light weight!! :::::
I didn’t know how to approach the test on the deadmill – I mean, on a track or road, you go at a pace you know will kill you if it was 100 yards longer. Then look at the results to see where you ended up. Sure you have an idea going in and can see your pace as you go, …. But on the deadmill, just push a button and keep up. I don’t get it…..
I decided I wanted to be at, or slightly faster than my Nov 3 test and started at 6:58 and would pick it up a bit at mile 2 or 3 depending on feel. Details below
The end result was 13 seconds faster with an average HR 5 beats lower and vDot 0.5 higher. The DataTool left my paces the same but now my HR zones are exactly were I have been training for the past 6 years (6 to 8 weeks into marathon training). I know these zones well and can tell by feel when I cross from zone to zone while running. I like that.
Maybe I sandbagged this test a little, I wasn’t looking to score a big vDot – intervals are hard enough now and I don’t want to make worse by running into a brick wall and risking injury. What I wanted to do was maintain my current paces and look for changes in fitness by my heart rate. I am happy with the results, especially since the HR will fit my actual run data.
As far as bumping the vDot – I’ll do that at the end of the VO2 block and the end of the OS.
In that my local track was still covered in snow, I headed to an alternate location which is a road by my house. The road was covered with slush and slippery so I decided to just see what I could do without slipping in front of any oncoming cars.
I ended up running a pretty comfortable 5k run at a Z4 pace. With the results of that, and knowing that I have consistently ran all my prior intervals faster than at Z4, I estimated my 5k test pace to be 10 seconds per mile faster than my previous test.
I have raised my Vdot as a result.
It is not a perfect system but was the best under the circumstances.
A day behind in my testing, so did the run test this morning.The first test was on an outdoor track at a local high school.But it’s now covered in snow so I found a pretty flat piece of road to test on this time.Thankfully the weather has been above freezing this week, so the roads were snow/ice free.Temp outside this morning was a balmy 25 degrees.Much warmer than I have been running in lately (2 digits temps have been rare).I’m very happy with my results.Dropped 44 seconds, broke the 7min/mile barrier, and increased my vDot by 1.6. Was also coughing for about an hour afterwards due to the exertion, which I think is a sign of a good test
Trent, thanks for the props. In all honesty I get a lot of motivation and inspiration from reading the posts here. Like Steve I only know small bits from your recent posts, but you really are a superman!! I get fired up trying to keep up with you and the rest of this crazy group. Rest up and come back show us how its done.
Completed my 5K TT yesterday and got the result I expected, but suffered a whole lot more than I would have liked to. 1st test was done on a track in good conditions in a time of 18:56. Yesterday was done on the snowy wet roads, with a fair amount of wind in a time of 19:18.
Last 1/2 mile I thought I was going to die, wanted to quit in the worst way, had nothing left, but grinded it out. Although a slower time, considering the conditions, the state of my hamstrings lately, I was satisfied with the result. Also definately strengthened the mental six pack.
Happy to have test week done. Merry Christmas and Happy Holidays to you all, Enjoy the weeekend !!!!!!!!!!!!
You super fast people with your 19:XX this and 18:XX that make me sick. :-)
My linebacker physique was quite happy to pull in a 26:56 this morning on the test. I do think I can get up to a sub-20:00 5k one day...as long as I can set up the test with the following conditions: downwill, with a 30 mph tailwind, and a very large rabid dog chasing me.... yep, that might get me sub 20:00
Congrats y'all on really rocking it! Merry Christmas
You super fast people with your 19:XX this and 18:XX that make me sick. :-)
My linebacker physique was quite happy to pull in a 26:56 this morning on the test. I do think I can get up to a sub-20:00 5k one day...as long as I can set up the test with the following conditions: downwill, with a 30 mph tailwind, and a very large rabid dog chasing me.... yep, that might get me sub 20:00
Congrats y'all on really rocking it! Merry Christmas
Still following my pattern of 1 week + 1 day late on the testing. Today was a great day to test as it was sunny, no wind and about 38 degrees (with the exception of drivers who try to put me into the snow banks). I knew this test would be better because of the run consistency of the OS as prior to the OS start I wasn't running all that much. First test was a 24:05 (vdot= 40) and this one ended up being a 22:12 (vdot=44). I'm happy with the progress as this gets me back to about my normal paces when I'm running consistently, not my PR but I'm in a good place. Felt I was off in my pacing after the first mile as it felt hard, but I just kept "running and running and running...". Ended up with a good negative split for each mile: Mile 1- 7:20 Mile 2- 7:10 Mile 3- 7:03 last 0.1- 6:56 pace
Following the run I proceeded to hack up whatever was left in my lungs along the side of the road. It really was a sharp contrast in color to the nice white snow I spit it into. Looking forward to testing out the new paces.
Very late update: Run Test on the 27th of DEC. I use an out/back course on flat trails near my house. 1.5 out/1.5 back then an extra .1 at the end. Total time - 23:46; vDOT 41. 7:30 pace out; 7:50 pace back. Went out a little strong, with a 7:25 first mile. At beggining of NOV OS ran 26:08 (8:26 pace); vDOT 36. Happy with improvement. Long way to go to get back to past fitness levels....but still big improvement.
I'm a couple of weeks behind most of the Turkey team but here are my better late than never week 8 run test results:
Pre OS Week 8 Test
Time 36:20 32:20 4 minute improvement
vDot 23.34 26.93 3.59 (15%) improvement
I don't think my training HR zones have changed much. DId encounter some technical difficulties w/ HR montior but I accounted for that and ballparked the zones....
I know it is still slow but happy to be getting closer to that 10 min. mile mark. I was actually hoping for a bit faster, just because I'm starting out with so much room for improvement in running, but I'm still fairly pleased with the results and I know the next 6 weeks of VO2 training will get me there!
Comments
That seismic activity around 6:30 this morning was this Clydesdale pounding out my test on the treadmill. 27:50 for a vDot of 33.7, up from 30 in Nov and my best at EN. Still BOP but on track to have OS get me in the area of a 2hour run split in my HIM this summer.
Combined with a very encouraging bike test on Monday it's been a great OS so far. Onward and upward
Merry Christmas everyone!!
Was afraid to burn out too quick, still had a bit of kick left at the end. I'll figure it out eventually.
In the meantime, still pretty pumped: 1m51 faster, vdot 4.2 higher.
Test 1 > 23:09 (7:28) 179 bpm VDOT 41.9
Test 2 > 21:18 (6:52) 178 bpm VDOT 46.1
Week 1 test 19:57 (and pretty ragged, to be honest) Ave HR 170
Week 8 test 19:40 and clean, Ave HR 167
Boring splits:
Mile 1 6:20
Mile 2: 12:40 (6:20 pace)
Mile 3.1 (6:18 pace)
Splits being that flat make me wonder if there was a little left on the table, but to be honest, it sure wouldn't be more than 10 seconds or something. I'm pleased with the progress - no complaints!
I would LOVE some day to finish a 5K under 19:00. The first time I EVER ran under 20:00 was last year in February. Starting from essentially 20 min at the beginning of the OS, I'm the easy third there. :-) I haven't ever done much of any real speed work except for some half mile intervals, so we'll see if this upcoming VO2-max section helps me out.
Oh yeah!
5k test in freezing wind. Started steady and built all the way through!
26:15 for a Vdot of 36.2 up from my first week test of 33.8!
WORK WORKS
Throwing up now.
Test 1- 16:56 for 2 miles, vdot of 35.1
"test" 2- 27:28 for 3 miles, vdot of 32.8
Test 1 was during the Army PFT so other people and a clear goal to go sub 17 to max points for run for my age category. Did today's test on the Marine Corps 3 mi course, alone and 5ish pound heavier than early Nov. Hadn't ran since Dec 12th but prior was hitting all my workouts and the paces. So do I really drop my paces back to match a vdot 2 points slower?
It's days like this that I hate running with a passion because I suck so bad. I'm not old or fat just slow. I've probably never actually properly developed as a 'runner' by consistency and chasing faster people but I can either follow the OS or do that as they are mutually exclusive.
The standard lore is that a pound is worth about 2 seconds per mile. If that's correct, then all other things being equal, you're not less "fit" in your muscles than when you started.. just carrying a bit more around. And no doubt that most people respond to a real race type environment.
As to whether you drop your paces... the stock no-thinking answer is yes. But given the different circumstances of the two time trials and that you were hitting the paces, you could probably stick with the faster ones. As always, remember the key thing is to be able to do them and still hit everything the next day, etc etc. If that's not working, then back them off. If it is working, then just write it off to 10 days of not running before the test and a different environment and go for it.
@ Mr. Meepham, my man-mirror.... I'm with you!
Army PFT is a wimpy 2 miles, Marine Corps is 3 mi. Today's run was almost 9:10 pace so :42 sec per mile slower. Some of that is the extra mile and some is the 2 sec per pound but there's still quite a gap.
Lynne
Merry Christmas to everyone!
I am pretty stoked. I would have probally skipped today without the group. My lungs are still full of whatever lingering funk I have. Reading all of the results today got me excited to get it done. I think the final straw was Eric B's mid-day battle cry. I did go inside for the test.
Week 1- 21:50, VDOT 45
Week 8-18:34, VDOT 54
This is by far the fastest I have ever run. My previous best on the same treadmill a year ago was 19:50. My personal best outside is 20:52 a year ago at a New Year's 5K race. I am racing the same 5K next weekend. I can't wait.
Whoa! Just wow. Rob, you are either the poster boy for #workworks or the biggest sandbagger in the goup! Well done either way.
So I went to the track to do the run. It is a rubber track that goes around the Petit National Ice Center here in Milwaukee. It makes things a little interesting.
Got warmed up, had my new garmin foot pod set to go. The track is 2 lanes and I needed to do 11.1 laps. But the Garmin kept distance. I was able to watch it and compare to my actual lap times, so I know the garmin was pretty accurate and knew that when I passed people I'd be in the outside lane going farther. So I put my trust in the garmin and verified with lap times.
My first week I tried to hold a fast pace, and couldn't make it. Called my time a 21:00 and vdot 47. That may have been a little conservative.
This week I started strong again.
Mile 1 - 6:26. Just a hair slower than the 6:23 i was hoping to hit.
Mile 2 - 6:32. Starting to hurt. May have over estimated my running skills a wee bit.
Mile 3 - 6:42. Oh my dear god.
last bit - :38
Total Test time was a 20:18 for a Vdot of 49.
It is 2 vdot improvement, but not the 19:57 I really really wanted.
In my defense I am still burning off the tequila from my week in Mexico last week. (plus the 4 extra pounds I gained). And I am pretty sure the 4lbs hurt me. If I recall correctly each pound is worth about 2s per mile? So If I weren't such a pig I might have been able to run 8s per mile faster...which would have put me real close to my goal.
I will say this...I could not have ran faster from an effort standpoint. by the time mile 3 hit I think people on the track were wondering what the hell was wrong with me. I was just about hyperventalating and grunting like an animal. I wasn't on the edge of puking, but I simply couldn't get the legs to go faster. I am still hacking up my lungs and am really starting to wonder about the mental health of RnP who apparently think 2x20 at 100% tomorrow is a GOOD idea!?!?
In any case, while it wasn't the sub 20 I coveted, it is still a lifetime PR. Nobody has ever accused me of being a runner. I swam in school.
Jesus dude...can you pass some of that mojo my way?
Different story here. Just wasn't my day. Perhaps sleeping through the alarm this morning was a sign I was tired. Crashed, burned, cracked, had a power outage, whatever. Should've been a great day for it. I typically do most of my runs during the winter on the mill (issues with my feet staying warm outside) but with mine busted decided to head to a local track. A nice day here. Low 30's, sunny, breezy. Did 15' warmup and never was able to really get loose. Legs just felt tight and heavy. Convinced myself the legs would come around as I'd had a number of rest days in the past week (per the plan) including yesterday to recover from Tuesday's bike. Started the test and all was ok for first 0.5 miles. Then the wheels started coming off. Stomach started to feel "wonky" and the legs started to feel like dead weights. Gutted out another lap still able to hold pace but realized things were starting to deteriorate quick and my pace was beginning to slow. Rather than force myself through the rest I shut it down. Mentally wasn't happy with the decision but physically it was probably the right thing to do. Came home and fell asleep for an unheard of for me 2h nap. Now evaluating the past couple of weeks (workouts, sleep, diet, etc) to identify why I'm so tired and come up with a plan to fix it. Looking forward to hopefully some redemption and a solid 2x20 tomorrow.
ERIC! This made me LAUGH OUT LOUD!!! When you wrote- OH MY DEAR GOD on mile 3. I have been there. Thanks for the laugh. You are a hoot! Congrats on your lifetime PR. A few weeks ago I ran 19:04 for 5K. If another person tells me next up is sub 19, I will pop them in the nose. LET ME ENJOY THIS 19:04!!!!!! You know? I am thrilled with ANY improvement!
Merry Christmas to all!
Carrie
Rob Allen is my new hero and will be my inspiration for my next test!! GReat job everyone too just crushing it.
Coach P-- awesome too...back last May when we were in the van on the way to the hospital after the crashes at the ToC I didn't think by this Christmas I'd hear you say 5K test in 19:00. Keep up the good work and example.
Think about you often Trent and what you are going through. I picture myself in your shoes and the incredible discipline you must have to hold back and listen to the Docs when all you want to do is let loose and crush it. I have always been a horrible patient. You can't be messing around with what you are going through, let that body heal. We know you are going to make a blazing comeback, even though your mind is ready make sure the body is too !!
Have a Great Christmas with your family.
Merry Christmas
I didn’t know how to approach the test on the deadmill – I mean, on a track or road, you go at a pace you know will kill you if it was 100 yards longer. Then look at the results to see where you ended up. Sure you have an idea going in and can see your pace as you go, …. But on the deadmill, just push a button and keep up. I don’t get it…..
I decided I wanted to be at, or slightly faster than my Nov 3 test and started at 6:58 and would pick it up a bit at mile 2 or 3 depending on feel. Details below
Nov 3
21:29 @ 6:56 LTHR @ 184 vDot @ 45.7
6:36 HR 183
7:00 HR 186
6:58 HR 187
0:55 HR 188
Dec 22
21:16 @ 6:52 (-3%) LTHR @ 179 (-3%) vDot @ 46.2 (+1%)
6:58 HR 172
6:58 HR 178
6:40 HR 186
0:40 HR 189 (6:40 pace)
The end result was 13 seconds faster with an average HR 5 beats lower and vDot 0.5 higher. The DataTool left my paces the same but now my HR zones are exactly were I have been training for the past 6 years (6 to 8 weeks into marathon training). I know these zones well and can tell by feel when I cross from zone to zone while running. I like that.
Maybe I sandbagged this test a little, I wasn’t looking to score a big vDot – intervals are hard enough now and I don’t want to make worse by running into a brick wall and risking injury. What I wanted to do was maintain my current paces and look for changes in fitness by my heart rate. I am happy with the results, especially since the HR will fit my actual run data.
As far as bumping the vDot – I’ll do that at the end of the VO2 block and the end of the OS.
Trent,
Rest up and then come back and crush us all. Enjoy the holidays with your family while you're at it!
Matt
In that my local track was still covered in snow, I headed to an alternate location which is a road by my house. The road was covered with slush and slippery so I decided to just see what I could do without slipping in front of any oncoming cars.
I ended up running a pretty comfortable 5k run at a Z4 pace. With the results of that, and knowing that I have consistently ran all my prior intervals faster than at Z4, I estimated my 5k test pace to be 10 seconds per mile faster than my previous test.
I have raised my Vdot as a result.
It is not a perfect system but was the best under the circumstances.
Onward and upward.
A day behind in my testing, so did the run test this morning. The first test was on an outdoor track at a local high school. But it’s now covered in snow so I found a pretty flat piece of road to test on this time. Thankfully the weather has been above freezing this week, so the roads were snow/ice free. Temp outside this morning was a balmy 25 degrees. Much warmer than I have been running in lately (2 digits temps have been rare). I’m very happy with my results. Dropped 44 seconds, broke the 7min/mile barrier, and increased my vDot by 1.6. Was also coughing for about an hour afterwards due to the exertion, which I think is a sign of a good test
Date
1st mile
2nd Mile
3rd Mile
.1 mile
Total Time
Avg Pace
Avg HR
vDot
10/29/2010
7:17
7:20
7:08
6:32
22:24
7:16
168
43.6
12/23/2010
7:04
7:05
6:57
6:28
21:40
6:59
171
45.2
Completed my 5K TT yesterday and got the result I expected, but suffered a whole lot more than I would have liked to. 1st test was done on a track in good conditions in a time of 18:56. Yesterday was done on the snowy wet roads, with a fair amount of wind in a time of 19:18.
Last 1/2 mile I thought I was going to die, wanted to quit in the worst way, had nothing left, but grinded it out. Although a slower time, considering the conditions, the state of my hamstrings lately, I was satisfied with the result. Also definately strengthened the mental six pack.
Happy to have test week done. Merry Christmas and Happy Holidays to you all, Enjoy the weeekend !!!!!!!!!!!!
You super fast people with your 19:XX this and 18:XX that make me sick. :-)
My linebacker physique was quite happy to pull in a 26:56 this morning on the test. I do think I can get up to a sub-20:00 5k one day...as long as I can set up the test with the following conditions: downwill, with a 30 mph tailwind, and a very large rabid dog chasing me.... yep, that might get me sub 20:00
Congrats y'all on really rocking it! Merry Christmas
Very Funny Dusty.
Mile 1- 7:20
Mile 2- 7:10
Mile 3- 7:03
last 0.1- 6:56 pace
Following the run I proceeded to hack up whatever was left in my lungs along the side of the road. It really was a sharp contrast in color to the nice white snow I spit it into. Looking forward to testing out the new paces.
Very late update: Run Test on the 27th of DEC. I use an out/back course on flat trails near my house. 1.5 out/1.5 back then an extra .1 at the end. Total time - 23:46; vDOT 41. 7:30 pace out; 7:50 pace back. Went out a little strong, with a 7:25 first mile. At beggining of NOV OS ran 26:08 (8:26 pace); vDOT 36. Happy with improvement. Long way to go to get back to past fitness levels....but still big improvement.
Jim
I'm a couple of weeks behind most of the Turkey team but here are my better late than never week 8 run test results:
Pre OS Week 8 Test
Time 36:20 32:20 4 minute improvement
vDot 23.34 26.93 3.59 (15%) improvement
I don't think my training HR zones have changed much. DId encounter some technical difficulties w/ HR montior but I accounted for that and ballparked the zones....
I know it is still slow but happy to be getting closer to that 10 min. mile mark. I was actually hoping for a bit faster, just because I'm starting out with so much room for improvement in running, but I'm still fairly pleased with the results and I know the next 6 weeks of VO2 training will get me there!