First vDot test
Decided to do a Vdot test today in lieu of the scheduled workout as I have been doing some running in preparation for a half-marathon that I never seem to run. It went well except that my HR strap started to slide down so I was unable to get a reading on the LTHR. So I guess that means I need to do it again. Great. So I did the 5k in 22:30 for a Vdot of 43. Pacing left a little to be desired:
Mile 1 - 6:53
Mile 2 - 7:28
Mile 3 - 7:30
.1 mile - 0:39
A little bit of wind certainly didn't help but it wasn't too bad. maybe if I tested during a race I pick up 15 seconds or so, but who knows.
I see all you old timers have your current VDOT, FTP, etc listed a the bottom of your forum posts on EN 3.0, as well as your Goal numbers. My question is this, what can I set as a goal for my VDOT?
Mile 1 - 6:53
Mile 2 - 7:28
Mile 3 - 7:30
.1 mile - 0:39
A little bit of wind certainly didn't help but it wasn't too bad. maybe if I tested during a race I pick up 15 seconds or so, but who knows.
I see all you old timers have your current VDOT, FTP, etc listed a the bottom of your forum posts on EN 3.0, as well as your Goal numbers. My question is this, what can I set as a goal for my VDOT?
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Comments
Nice work Tucker! Everyone makes gains at different rates. I think it would be safe to predict 3-5 vdot points for the OS.
Coach Rich needs to fire up the Heads We Win, Tails You Lose challenge for 2010. We pick your gains and if you make'm, we win.
Paging Coach Dick to the Bat phone.
P
Good job! LTHR and HR don't really matter. It is all about the end time of the 5k. And I agree that if you run a 5k or like I did last time was to have a "fast kid" pace me (I actually had 4) that helps with motivation at the end. Definitely beats doing t alone.
I like Matt's 3 to 5 point vDot estimate, but to get to 5 point jump you need to run a 5k in 20:30. That's a big jump, but do-able.
Again, good job.
Welcome. You enter the results of a run test in the EN Data Tool. http://www.endurancenation.us/en_data/. We commonly use 5K's but any distance can be used. The Data Tool calculates the VDOT.
What I did was warm up and run a 5K on a local track. Ran as hard as possible. Most here suggest you actually run a race as you will really push yourself that much better. I agree with them but was bored so decided to run fast instead of long.
After you run, go to the "Training" tab on EN 4.0 and select Data Tool. On the next screen select Tests, then add Run Test. A window will pop up and just enter your details. Distance, time, date and the tool will calculate your Vdot then. You can enter your LTHR if you got it but I didn't get a reading so I didn't do it.
I believe you should also run it on a fairly flat surface. Stay away from hills and lots of wind, but what do I know, I am new here as well.
Have fun.
TM
Good advice Tucker. A flat surface is best. If you can find a course to use consistently for future tests, that is good too.
If there's an unusual circumstance the day of the test I sometimes redo it later such as a windy day, I feel unusually tired,
Here is the link. Follow the drop down called "Tests".
http://www.endurancenation.us/en_data/index.php
Hope that helps.
Actually had a 10K PR by maybe 20 seconds but haven't ran a 10K in over a year. I'm pretty happy considering the course was a little hilly and a bunch of turns ( I heard one guy say after the race there were over 100 turns in the race) along with the fact I went out way to fast on the first mile. Just got caught up with some of the leaders for the first 1/2 mile and came by mile 1 in 5:51. Oops that's 5K pace, but I hung in but I think it caught up with me a little by mile 4. All in all a nice day here for a run and now a starting point for the OS.
Only bad thing about going faster than I thought I was going to is now I know the pain coming in the weeks ahead for the OS.
2009 Nov. Vdot starting point: 54.6
It's amazing how many more people sign up for a race when there is a tent full of chocolate waiting for them.
Any way....
M1: 6:16
M2: 6:22
M3: 6:23
19:41 unofficial. At least I paced it well. Time to get to work....
Click data tool under the Red Training tab
Click Add Run test under the Test Tab
Fill out the pop up window with your information and hit submit. The vdot will then calc.
HS
http://www.coacheseducation.com/endur/jack-daniels-nov-00.htm
I have used this site before to get my number. FYI
Just put anything in for a bike test until you have a real one and it will calc the vDot for you.
The first OS 5k TT is in the bag. This was definitely work but much more fun than the Bike FTP test.
Results look like this...
Mile 1: 8:34
Mile 2: 8:30
Mile 3: 8:24
Mile 0.1: 7:57 (I like the negative splits)
Time: 26:19
Avg.: 8:28
rLTHR: 163
vDOT: 36.05
Me likey those negative splits too! Know as you get fitter and closer to your run potential, you'll be able to flat line that a bit...IOW, spiking your suffer-o-meter!
P
My schedule closed in fast and I didn't get my test done yesterday. I have been using my VDOT from last summer (49.7) and the efforts seem about right for now. I 'd rather not sacrifice any of the other wokrouts to get it done and I really wanted to run this test in the VFFs so maybe I'll do it next week.
25 min 5K
Dont have spits and my HR monitor decided its done with life. Guess i need to save up for another =(
VDOT: 38
5k: 24.65,
pace:8:21
Felt like Chris Farley in running tights. I don't know why they call the little Snickers bars "fun size".
Dayum.