Home January 2012 OS Group Discussion-January 2012 OS

Week 1 Run Test

how'd it go?

im gonna be running afew weeks behind as i rehab  this calf. 

so, go!

 

me, 40' treadmill, 20' warmup then 5x 2' (2') with a lttle tempo, no probs wit leg this morning.  i wont 5k for a few weeks.  bummer, huh?!

Comments

  • Ran the 5k test in 20:45, 6:42 avg pace and VDOT of 48.  Splits were 6:57, 6:40, 6:26.  Last mile really hurt but I'll take it.  Hoping to break 20' by the end of OS.

  • Good job Bruce. No question you'll hit that <20'!! <br />
    I ran today but substituted a workout in place of the test. When it comes to running I only use races to test for VDOT...I simply cannot approach my race performances when running alone. So I'll start a workout thread for this week and post there...
  • Run Test complete. I am somewhat happy with the results:

    Time -- 21:19 (splits 7:00, 6:58, 6:46)
    LTHR -- 169 bpm
    Weight -- 175 lbs
    VDOT - 46

    Pros: I negative split each mile without looking at my GPS. Not once.
    Cons: I think I left a bit in the tank...no, I know I left a bit in the tank.

    Overall though I am happy as I have not been running much lately. Just for comparison, my best from last season was a VDOT of 51, with an LTHR of 178.
  • Did my test this evening and it was better than I expected, but what can one expect on their 5th (and longest run) since Aug 28.
    Time: 22:59 (negative split each mile)
    VDOT: 42 (started last year with 48 and highest was 51)
    Weight: 173

    I have not been looking forward to running like I was last OS, but about 1/2 thru test I started to remember what I like about running...running hard. image
  • Got ur done. 30sec faster than last year at this time. Thought I might do better, as I have been running and doing speed work once a week, but it is what it is. Have to start somewhere. My hope is to break 23min this year. I came close last year. July was my last test and I came in at 23:21.
  • ok, run test one, went out too fast, blew up at 1.2 miles, walked it in.
    today, run test two, went out slower, felt fine, at 1.7 miles, i got a serious side stitch, tried a breathing technique to work through it but knew it wasnt great. going to stick with my old numbers for now, but will re-test in the next week or so

    doing the sat workout tomorrow, sunday workout on monday and getting it on!
  • Earlier in the week I made two attempts at the 5K.



    Saturday I went with Layton (my son) to do a 5K time test. I tried to hit my intervals--but failed at my first attempt at 7:30. I went for about 0.8 miles and just did not have it.



    So, I had Layton time me and told him not to let me quit. I dropped my interval to 7:45. I felt pretty good the first mile. The second mile sucked. I was absolutely dying on the third mile! I got to 5 laps remaining and wanted to quit. I thought--let's go one more. Then I started the mind games..."anyone can run one mile...anyone can run 3/4....anyone can run a half a mile.. Layton joined me for the last half mile--which helped.

    vDot 40 and 168 HR.



    Then I stretched out for about 15 minutes.

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