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Week 8 - Vdot Test results

mgraffeomgraffeo
in Group Discussion-January 2012 OS

Didn't see a thread for this, so I thought I'd start one.

Got my Vdot test done on the treadmill today.  First one on the treadmill in a long time.  Warmed up for 2 miles with 3 x 30s strides, then went at it for 5k at 2% grade.  Finished in 18:29, for a new Vdot of 54.5.  Feeling great about that bump!

Now, on to training at the tougher paces

Comments

  • Joe MatchetteJoe Matchette

    Outdoor test at work during lunch:



    Season best of 20:14,VDOT of 49. Will edit later with splits.

    [EDIT]

    I didn't try the 'go out hard and try to hold on' method.  So far, I have had success by working for negative splits each mile based on RPE, and occasional (only occasional) glances at my wrist.  Today's run was in light winds of 5-10 mph, 65deg and sunny.

    Splits:

       Mile   Pace   HR

    1. 6:40 , 166bpm
    2. 6:35 , 175bpm
    3. 6:26 , 177bpm
    4. (0.1mi) 5:35 , 179 bpm

    Total time: 20:13.99 , avg HR 172.

    Improvement over last test: 44 seconds and 2 VDOT points.  Total for season, 1:05 and 3 points.

    I will take it.

    [EDIT OFF]



    @MIke --- solid work! Agreed about the new paces. Not sure if I am looking forward to that Z5 pace!

  • kimmydctkimmydct
    Bike test- Great.. Run test- NOT. Basically ended up about 20secs slower vs. last test. (Math error and forgot what my last test was!) Anyway, don't think I could have done any better than last test so I'm keeping everything the same and continuing on. A bit disappointed as I've been working hard on my run, exceeding my paces for intervals but I can't hold those paces for much longer than the 1/2 - 1 mi intervals. Bummer cuz my run definitely needs the most help....
  • Todd GlassTodd Glass

    @Kim,  Don't sweat it. I always seem to improve the least during the first eight weeks.  In my mind I think of the first eight weeks as a time to solidify my fitness as I jump into the next phase that is going to try toreally improve it.  Also make sure to look at the specifics of each test.  Sometimes my runs don't go well because of weather, sleep, diet, etc.

    I haven't been on the Jan group discussion for sometime, but I am going to try to make it change.  Due to work and life had to do my Vdot test yesterday and it was fine.  I wonder if it was 2.5 miles if it would feel betterbecause that last 1/2 mile + really seems to hurt.  Tomorrow I will be trying my first FTP in 14 months. It should be fun.  Don't ask how I missed the first one. I am not proud. 

     

  • morpheusmorpheus
    no run test yet. see wko thread. all good. just putting it off until I sign up for a 5k.

    Great work on those vdots guys!
  • foolio_mugooliofoolio_mugoolio
    VDOT test done. No change this time around. Finished just a few seconds slower than my last 5K. It was tough running around that track 12.5 times!

    http://connect.garmin.com/activity/151819542
  • Nate ParadyNate Parady
    Testing on Monday...
    @Kim, no worries. Your run will probably "pop" next time around. Keep working hard.
  • foolio_mugooliofoolio_mugoolio
    @Kim, yeah don't worry about it. BTW, my test was slower than last one too. Sometimes improvements come a little slow, sometimes fast. I think having patience when it comes to these things is key.
  • Bruce ThompsonBruce Thompson

    Did the bike test today at my Computrainer class.  New FTP of 276 watts, up from 260w.  New  w/kg of 3.8 so I'm flirting with the elusive 4.0.  Nearly puked at the end.  Those new zones are gonna hurt next week on the VO2 workouts.

    I'm feeling good about the results and expected to be over 270 since I've been putting extra time in on the bike in place of running.  I've been substituting biking and swimming for the runs while my heel recovers.  I just added up my swimming this week and realized I swam 5 times for a total of 9000 yards, working mostly on drills and a few sprints at the end of each swim.

    Wishing everyone a good and healthy week.

  • Nate ParadyNate Parady
    Big FAT PR for me this morning...So Happy, 5K Run Test in 20:23 for a new Vdot of 48.7. Up from VDot of 44. Last test was in January at 22:14. Fastest 5K last season was 21:51. I have to say that I gave pacing strategy more thought then ever before prior to the test. I was expecting a jump but was suprised by how much of a jump. Started at a 7:08 pace for the first mile and then just kept cranking it up based on how I was feeling for the last 2.1 miles. TM only went up to 6:00/mile which is where I was at for the last push.

    Will most likely ease into the new paces for injury prevention....old TP was 7:36. New TP is 6:58. That's a big difference.
  • mgraffeomgraffeo
    Bruce, Nate, that's awesome!
  • kimmydctkimmydct
    Way to go Bruce!

    Kickin' ass @ Nate! Great job! Dunno how you did it considering the foot issues you had...
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