November Outseason - Week 1 Run Test
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I had to do my run test early, since I can't do it next week. Took advantage of a 5k race. Very happy with the results, with a PR and about 20 seconds per mile off my 5k pace since my last test in May! vDot at the end of last year's November OS was 40. Did Ironman Lake Placid this summer, and today's resuls give a vDot of 43. 5k time was 22:39. Work works.
Bike test later this week. Good luck with your tests everyone!
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I expect all my tests to plummet, but bounce back quickly.
Unfortunately I don't think my power on the bike has held up as well. Moved back inside to the trainer for most rides, and have been struggling, and needed to dial back the watts from what I was doing at the end of last OS on the trainer. I had been feeling faster than ever recently biking outside too. I guess the trainer is just a different thing and I need to re-adapt to it. Bike test will be interesting.
Got my run test done. Expected better given that my background is running. PR on hilly course 3 years ago was 18:30. Was in low 18's shape in 08 prior to placid.
Test was 21:19. Was hoping for 6:40 something pace. VODT of 46.22. My goal is to get to sub-19 by end of OS.
One change I need to make is to keep gloves and hat on...it was very cold (<30).  I never have raced with anything extra on (shorts, t-shirt), as I run very hot and am almost never cold once I get going, but my arms and hands were cold and I couldn't get them warmed up.  I figure this did have some kind of impact.  Also didn't use any music.  HR was also much higher than I expected (194 max, 191 avg).  My measured Lactate threshold HR 2 years ago was 183 and I still think this is about right.  </p>
OK go tthe run test done and it was not pretty. Actually the test itself went fine, I didn't fade much and from a durability standpoint it was good.
My time was 33:07 slightly lower than my starting point last year and quite a ways off from where I want to be. Gives me a VDOT of 27.2.
The 30 runs in 30 days has really helped me from the durability standpoint, but like all Scholz's my fast twitch muscle fibers are in my mouth.
I am doing an annual traditional 5K Turkey Trot with my 18 year old daughter (which was my opening test last year) and expect the competition will bring the time down.
Let the work begin.
Mile 1 - 6:54
Mile 2 - 7:02
Mile 3 - 7:06
Mile .1 - :42 (6:43 pace)
Nice job everyone.
Found a perfect track to do 5k test, in the woods, was a beautiful misty day with colorful leaves everywhere, and with kilometer markers from a local sportsshop.
GPS, footpod and Markers where all in agreement 5km = 5000m.
Time 23:19 min,
average pace 4:40 min/km,
Vdot 41.6
Test went very well, first half avg pace 4:50, second half pace at 4:30.
Felt done right after, but could jog back home easly after 2min break.
Results in expectation, had my PR in Aug his year in the 10k in 44min during Oly , have done no serious running training since then.
FInished lunch right after with pasta and light beer
Good luck everyone today.
Mile 1 - 8:14
Mile 2 - 8:33
Mile 3 - 8:42
Last 0.1 - :29
Run hard today everyone and good luck!
I'm not testing my vDot for a little while. A recurring calf injury has raised it's little head during the recovery from the Chicago Marathon and I'm not gonna taunt it by running fast just yet.
Solid work so far guys!
Mile 1: 6:43
Mile 2: 6:53
Mile 3: 7:01
last painful 0.1: 0:46
vDot 45.77
The bad news is that I could not get my PT to prescribe total bed rest and staying home from work for a couple of weeks. The good news is that they think it's a pretty minor thing that will heal in a few weeks. In the meantime, no 5Ks for me, and no running at all for a while. Moderate biking the remainder of the week and as much swimming as I want.
Bummer, man.
Congrats everyone on completing the testing. This test worked out much better than the bike test. I have been in the middle of a run focus for the past 6 weeks and have been having a blast with fall running. Started out the run after the warm up, everything felt great so I just opened up to see what could happen. I was hoping for 7:30 pace.
3.1 mile run along the lakefront in chicago, sunny afternoon, perfect conditions.
mile 1: 7:08 avg hr 158
mile 2: 7:03 avg hr 163
mile 3: 7:00 avg hr 165
mile 0.1 0:49 avg hr 167
total time 22:00, avg HR 163 (PR ***also first time in many years running a 5k) I thought my pacing was good, sitting around 7min/mile is a new experience for me.
As someone who hasn't done much interval training, I think the first couple weeks with this pace might be a bit of a rude awakening.
Vdot 44.42
Nice work everyone.
I am finally coming the realization that I have a pacing problem in testing (and racing):
20:55 for Vdot 48.4, Ave HR 175. My kilometer splits were 4:01, 4:09, 4:05, 4:24 (puke break), 4:16. The first half of the run was into a stiff headwind.
@William - get yourself better.
Jane--I've been there too. I found I didn't treat it for six months and got no where--other than out of shape. The treatment (which was ART in my case) is super sucky---I'd break a sweat while they ground on me. But the results were great. Have not had a problem since (knocking on wood).
Good luck!
Going slow. I did 3 x 0.75 on Sunday and 2 x 0.5 on Tuesday. I'm going to head out again for more fun and then pick up my bike from the shop tonight.
Hope all is well with the NovOS team.
Going slow. I did 3 x 0.75 on Sunday and 2 x 0.5 on Tuesday. I'm going to head out again for more fun and then pick up my bike from the shop tonight. It is Pain Cave set up night!
Hope all is well with the NovOS team.
Nice work all!
Results: 21:07 ; vDot @ 46.74 (attackpoint.com) and a PR by 0:09 (12/22 @ 21:16)
I started too fast by about 45 sec/mi and tried to ease up a bit. By the end of the first mile I was still 20 seconds faster than my goal pace. Finally settled into my pace for second mile and was struggling on the third. It hurt from the mid point on and I had trouble staying focused and keeping my eyes open. I tend to close them when I hit that ‘dark’ place but my form suffers big time. Heart rate was about 10 beats too high the entire time although I didn't know until after downloading the data. Not sure why, hydration maybe.
Tested on a 400 meter track so there is little question about where the 5K mark is. My Garmin reports 3.16 miles so the splits are a little off somewhere but here are the splits from GTC:
Overall averages: 6:42 – HR 181
Mile 1 ------ 6:31 – HR 175
Mile 2 ------ 6:49 – HR 182
Mile 3 ------ 6:48 – HR 186
Mile 3.16 --- 6:20 – HR 189
Actual pace: 6:49 (from DataTool, Garmin calculated 6:42 for 3.16 miles)
So my tiny PR gets me rounded up 1 vDot point to 47 – uncharted territory for me. I started and finish last OS at 46. This OS I am starting at 47 and will be looking to cut 30 seconds off my 5K time and boost my vDot to 48.
There, I said it. It's on the table. Now I need to do it. Suck it up Buttercup!
Geoff- I'm sorta in the same boat and won't be doing any "intensity" until I'm sure I'm safe. Good news is I've gotten two short runs in without that little niggle showing up so fingers crossed I'm on the road back.
Reporting in on my run test from weds.... On the dread-mill in 21:53. Mile splits of 7:30, 7:19, and 8:04 (including the .1 on that last one). Gives me a vDOT of 44.7. Funnily, that time exactly matches the time from the one and only 5k race that I have ever done, 5 years ago! I was thrilled to see that I ran sub-22. There hasn't been a lot of running since IMC...
2010 Results:
Mile Paces -> 7:17, 7:20, 7:08, 6:32 (last .1)
Total -> 22:24
2011 Results:
Mile Paces -> 7:15, 7:20, 7:13, 6:56 (last .1)
Total -> 22:24
Run test:
26:25 for a Vdot of 35.9
My goofy mile splits were:
8:06
8:52
8:33
0:51
Average HR 177
Gotta start somewhere!
Run test today b/c of my weird schedule this week.
22:09 for Vdot of 44
Splits (started too fast I see)
6:45
7:01
7:38
0:45
Avg HR 179
Did my run test today. There was a 5K, and even though it was 37 degrees, at least it was dry and sunny. Since I spent the last 4 months recovering from my bike crash in June (fractured collarbone), I was figuring that this would be a way to find out my baseline after 3 weeks back to running. Baseline was right! As I said about my bike test, nowhere to go but up.
Mile 1: 6:39 HR 158
Mile 2: 6:49 HR 164
Mile 3: 6:44 HR 165
Last 0.1: 0:38 HR 165
Total: 20:53
Vdot: 47.2
Avg HR: 164 (minus the first couple of minutes)