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Should my pace chart change after 5K TT?

sarafrandrupsarafrandrup
in General Training Discussions

 I did my 5K run yesterday and went from 33 to 36 vdot! Whoo hoo!  So my pace went from 9:08's to 8:33's, double whoo hoo!  But my pace chart in the data tool didn't change.  I thought it would increase my pace on my pace chart.  Is this correct that it stayed the same? Any advice is appreciated!  Work actually works!!!

Comments

  • Dave CampbellDave Campbell
    Congrats Sara!! You are correct. If you entered a new test value and submitted it, you should have new, faster training zones. You mention your vdot going from 33 to 36, and your pace going from 9:08 to 8:33. I'm assuming those were average paces for the 5k test and they correspond to your listed vdots. I would try it again. Do both your old and new test results show up in the test history tab?
  • Doug JohnsonDoug Johnson
    Nice work Sara! Same thing happened to me yesterday. When I exited the data tool and then logged back in my run paces had changed. Maybe you can try that.
  • sarafrandrupsarafrandrup

     Thanks for the feedback guys!  I got it figured out and holy cow am I going to be hurting during my runs now.  Maybe I shouldn't of pushed so hard afterall

  • Bruce ThompsonBruce Thompson

    @ Sara - If you are having a hard time hitting the new pace targets, I suggest that you just focus on doing the main set (MS in EN lingo) as best you can, and don't worry about adding the extra stuff at the end.  Another suggestion is if you are having a hard time holding the new pace for the entire interval, shorten up the interval but do more of them.  For example, if the plan calls for 3 x 1/2 mile @ Z4 pace with 3' rest interval, you might want to do 6 x 1/4 mile @Z4 with 90" rest interval.  In total, you'll get the same amount of work @ Z4, and the same amount of rest, but breaking them up sometimes helps you complete the intervals at the new, faster pace until your body adjusts to the higher level of intensity. Hope this helps.

  • astokes30astokes30
    Yeah Sara!! We were talking about this at Caribou Coffee that night...great job! See how much faster you are then you thought? Now you really get to up the ante on the runs. Great job on the test!! Hope to see you after the holidays? Hopefully we can all get together again soon...
  • jhbinscjhbinsc

    @Sara Congrats on the new paces. Glad you got it figured out.

  • sarafrandrupsarafrandrup

    Thanks for the advice and encouragement everyone!  Merry Christmas!

    Annie-Let's definitely try another get together for coffee once things settle down after the holidays!

  • Kathy NKathy N
    Posted By Sara Frandrup on 22 Dec 2011 07:16 PM

     Thanks for the feedback guys!  I got it figured out and holy cow am I going to be hurting during my runs now.  Maybe I shouldn't of pushed so hard afterall

     

    Yep...ur learning

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