WEEK 14 Run Test
Did the run this morning to take advantage of the warm weather we are about to lose due to the coming storm. Happy to come in exactly equal to the last test = 6:22 pace...
Good luck with this one guys!
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Did the run this morning to take advantage of the warm weather we are about to lose due to the coming storm. Happy to come in exactly equal to the last test = 6:22 pace...
Good luck with this one guys!
Comments
Hopefully I hit your pace!!!
Still away on business in Calgary, but did the run test this morning on an indoor 200 meter track at the university. (Outdoors it's -28c).
Ran very even splits thanks to the track and executed my plan to break 25 minutes well.
1k @ 5:01
2k @ 5:00
3k @ 5:00
4k @ 4:59
5k @ 4:47
Total time: 24:47 and a 3 point Vdot lift of 39
Start of Nov OS: 27:45, Vdot of 33
Again I have to say how much I'm enjoying being part of this team: excellent coaches, a solid training concept, incredibly supportive and inspiring teammates.
Waiting to read all the reports as they come in!
Nice work guys!
Having quite a time these last two tests... the short story is new VDOT is 43.9, which is up from 40.4 last test...
Had two meetings cancel today so snuck out for the run test to a local jr. high's track. After one lap of warm-up literally the entire school started pouring out onto the field - fire alarm. Couldn't take the pressure of several hundred pre-teens watching so bailed for a local trail.
Figured it makes some sense to test outdoors as I will probably be making the transition from inside to outside shortly.
Well, it looks like the hot stuffy conditions of my pain cave combined with using a 2% incline the last 13 weeks is doing the job. HR was a full 10 bpm higher (easier for me to work harder when conditions are cool/cold!) than last 2 tests... I've gone from 24:48 to 23:48 to 22:11 today. VDOT from 38.6 to 40.4 to 43.9. Feelin' groovy...
Mile 1 - 7:05 (HR 170)
Mile 2 - 7:18 (HR 176)
Mile 3 - 7:06 (HR 183)
Mile 3.1 - 7:03 pace (HR 186)
Total run - 22:12
I too had almost the exact same outcome as the last test...3 seconds slower. I asked CoachP about it in the chat tonight and he said it's not uncommon to see little to no gain in the run test coming out of the V02 workouts. That made me feel a bit better about it. Hopefully the week 20 test will see some improvement.
Pace/HR
7:09/161
6:59/167
6:54/174
6:09/179
Total: 21:43
Pace per mile:
Mile 1 - 6:07
Mile 2 - 6:07
Mile 3 - 5:35
Mile 3.1 - 0:33 (5:30 pace)
Total - 18:22
Sorry for my Americanisms with the pace, but that's what I've got for now.
My last test was a 19:05 so that is a 43 second improvement. I'm pumped. I'm slowly working my way towards my goal of running a sub 18 min 5k by the end of the Outseason. There is a 5k race on the Army base here in Vicenza in March and my sights are set on the overall win.
I'm absolutely DREADING this run test. I've run faster than ever before in my life but I HATE the idea of the 5k Test.
However, this hard running is helping. I'm hitting intervals that I never would have even attempted on my own.
Keep up the good work.
The 5k tests suck, especially done alone, but they used to be 10k tests...that really sucked
Thx, and next time you're in Atlanta with a long layover, give a shout. I got a spare bike ( might be a touch small for ya ) and there is some nice riding just a short drive from the airport. And, if no time for a ride, maybe some coffee. Hartsfield can be low on the efficient scale.
skipped the bike test cause I was out of town and then lazy. Had no intention of doing anything like a run test but then felt weak/guilty reading about all the hard work people are doing. Due to the storm/blizzard thing the TM was the only option. Was still undecided when doing a warm up mile but then decided what the hell. Did the first 1.75 at 10.0 and 1.0 incline then the rest at 2 to 3. Not sure how to use that as a real test but will call it 18:19 - as it is too depressing to run slower than anyone who broke their hip recently :-)
now I think I will call in skiing...
I've always used 5K races as my Vdot tests so I'm postponing mine until the first hopefully snow-free race around here, on Sunday March 6 at the end of Week 18. (Plus I'm a wuss who cannot handle extended treadmill runs at Z3 or above, they just drive me out of my skull.) So I did next Wednesday's FTP run instead, and in the interest of full disclosure, I've bumped up my zones by .2MPH anyway. Yeah, I'm just out of control today; it must be all the snow. Going outside now to run the snowblower for the second time in 12 hours, before the freezing rain seeps in and turns it all to snowcrete.
10' warmup
2 x 0.5 (3'), 1 x 1.0 (5') @ Z4 9.3MPH
7'(1'), 2 x 8'(1') @ Z3 9.1MPH (see I couldn't stand to do 25' straight at Z3, had to break it up)
Total 60' 7.9 miles
Totally surprised myself as going into the test I wasn't sure honestly how I'd be able to do with the little WORK I've been able to do on the run in the past 4 weeks. I Was just hoping for anything under 19' but with the positive tests yesterday on the no more cancer, I was on a total high and used it to start out probably faster than I would have attempted. As I got near the end with a 1/2 mile to go I saw I could maybe even get Coach P's time of 18:20 so went for it and miss calced the treadmill a little and ended with 18:21 for the 5k. Really happy with it and now have something to build on to get back to last years PR of 17:22. Its only a minute right.
If I would have saw Chris G's post before the test I would have sprinted the last 1/4 mile and went under 18:19 though. (I'm coming for ya Chris)
And I'm coming for you Trent! Oh, but nice work by the way.
Well its over and the right hammie was nice to me for now,,,,,sigh...ahhhh, big fat smile....
..NEW vDOT=48.95....3.1 mile in 20:15.......Week 8 I was at 21:30. Very Happy......Thanks for the push Team Turkery and TEAM EN>>>>>>WE ROCK!!!!!
Best 5K 3 years ago was 18:17 and 10K was 38:10.....Its coming!!!!!!
Again Thanks for the mojo and support team....This team is going to be seriously tearing the courses apart this season!!!!!!!!!!!!!!!!!!!!!!!!!!!
That no cancer thing is AWESOME NEWS! Guess we do not need to cut you any more slack now
If you are coming for me you better plan on running well under 18 minutes. I am feeling like I have a 17:40 in me this spring. The little thing this morning never really felt that hard. I can tell cause I did not even think about getting shot out the back into the washing machine. That is the barometer of RPE for sure.
I shaved another 6 seconds off my PR and broke 19 in the process with an 18:57, 6:07 pace, same 53 vDot. I feel like a car with the engine at the redline with nowhere further to go when I run that hard.
Oh well. I am optimistic that when it gets above 25 outside I can go faster.
That went better than expected. Used the same treadmill and elevation as all other tests. I started at 10.7 mph and was at 11 before a couple minutes were up. I stayed below 11.1 for the first 8:30 then I cranked it up.
I started the garmin a little later than my watch so I will call it 16:40. I treadmill PR>
http://connect.garmin.com/activity/66345823
I knew I was going to have a good test when a girl at the fitness center had a pineapple willys shirt on. (A bar on the IMFL course). I race real well in PCB.
HOLY CRAP!!
Argh. I wasn't in the game mentally today. I bagged it after less than a mile on the treadmill. I ended up doing 3x1mile @ 5k for a work-out. I'll nail the next one outdoors on the track.
Ran a 17:55, which is a 15 sec improvement over the same course in December.
My Polar measured the course a bit short at 4.8km and reported that my heart rate was 90bpm for a large part of kilometre 4, thus screwing up my LTHR number. This despite the fact that I've measured the course previously on a bike and calibrated the Polar against it. Damn technology. I'll go Garmin next time
Still, I've got a 10km race Sunday and I know that's accurate, so that should give me a good VDOT gauge.
Keep up the good work turkeys
I do all my tests on an indoor track, year round. It's boring and alone, but it's very reproducible and EXACTLY 5K, given that it's the intercollegiate indoor meet track.
I was surprised how my legs were pretty trashed still from Monday's test...or at least sore... even with a full day off. Different muscles, though, so it couldn't have hurt too much.
I wanted to do the best I could, so I resolved to change my strategy and start fast and try to hang on. Well, I started fast, and didn't quite hang on. :-)
Mile 1 6:03
Mile 2 6:13
Mile 3 6:19
(those are deconstructed from 300 m laps)
Final total: 19:15!
Garmin file
I still have a goal of breaking 19:00 this year some time, but this is a big improvement. 25 sec faster than my last test, and PR by 18 sec.
@William,
What crazy person suggested that strategy??? Regardless, 25 seconds is a huge improvement! You'll get under 19 this year for sure.
He put it more gracefully than that. :-)
I'm glad you PR'd. I would have felt really bad otherwise. Maybe even pacing would have yielded better results. Trial and error.
Got my 5K done outside. Wk 8 was a fail so comparing to Wk 1:7:18 pace and tonight's: 6:53. I'm much happier than after Mon's test. Hopefully I'll remember to run the same route for the last test.
Nice job to everyone. you guys and gals are smoking fast!
I probally should have punted to another day. I had to travel all day and tried to do the test when I got back to the town this evening. I wasn't feeling it and my running hasn't been on in recent weeks. I ended up sliding backwards a little to 19:15 for a loss of 2 VDOT points. I'm looking at it as a check up and need to get refocused for the next 6 weeks.
Some crazy times being run today. Congrats to all.
Rest my garmin and cranked up the speed. Within the first 1/2 mile I started to get tight hamies and I pulled the plug. Got off and stretched a bit and found my adductors (gracilis I think) were very thght and tender... no idea why... well that just flushed the last of my motivation.... Not sure when I wil reschedule...... So I got dressed and went outside to shovel snow for a while.....
Epic failure for me, but it looks like most everyone is making good progress. Nice work all!
the key is to care enough about the epic failure and convince yourself that anyone else actually cares enough to get yourself through the next test. Bottom line is that no one cares but you will always know or whatever the famous qoute is. It is hard, gotta find whatever demons you can muster to get youself through it. Racing long is hard as well, the same demons you can muster in the middle of winter will serve you well later on.
Never accept failure, plan to crush it later on...