Week 14 Run Test
Guess I will start this one off.
Since I did my bike test early I went ahead and took care of the Run test a day early.
mile 1- 7:16
mile 2 - 7:13
mile 3 - 7:10
totaled 3.1 miles at 7:13, New V-Dot score of 43.5. Prior Pace 8:07 and 37.9 V-Dot, 5.6 Point increase 
I set out HOPING to get to 7:30 pace (my Head Tails Challenge) but decided to not let my mind limit myself and it worked far better than I thought! WORK WORKS!!!
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Did the run test yesterday. Felt great, but was 5" slower. That's fine because my current Vdot is pretty good for me. Since the time was basically the same, I also know that it is a solid benchmark now, and in time I will build on it. I gave it a good go, so ever onward. Good luck this week, team!
Hopefully, I'll be completely off the Injured List and do my first Vdot test here in a couple of weeks...
Vdot Sandbagger checking in
Congrats Phillip and Linda on your tests!!
I ran mine this am on the track with 3 friends helping me. My dear friend Tara was sick and had to miss pacing me( although she came out to time us and cheer us on!!!) so 3 other sweet guy friends stepped in for her at the last minute!! Big shout out to Simon Mutlu( EN) and Patrick and Jeff!! They were amazing, as my pace faultered they would yell encouragement. The last 1/2 mile they were on me to GO!! I was so freaking winded!!! Our goal was to get me to 19:30 and man did I try!!!
In the end: 19:50 and a 1:02 improvement from test in Nov. My splits were roughly 6:22, 6:27, 6:25 and :36.
V dot bump from 47 to 50
I am blessed with the best training partners and friends. We have a great thing going here with our club and I feel so grateful!!!
XO Carrie
PS Steve ran 17:32( a few seconds faster than last time)
Amazing results! Way to go everyone.
I'm with Keith on the testing situation in NoVa. May have to wait for a 5K race to test. The thought of testing on the t-mill makes me shudder!
Eric
@Philip 5.6 @ carrie 3 - Wow - who were dragging behind you on your last tests?
After my last test in which I completely blew up, this was all about redemption.
Tested on the treadmill @ the gym (73 degrees 1.5%).
At 2 miles I felt like throwing in the towel, just left the speed the same @ 2.75 pushed up to about 6:30.
3.1 miles 20:24.5
Only 5.5 seconds off my PR which was outside last year and hell of a lot easier than a gym treadmill.
I cannot wait for the weather to warm up so I can get outside for a race to see where I really am.
@Philip - 5.6 on your vdot is an insane increase, nice job
@Linda - Good job with the test you outlook is always so balanced.
@Carrie - Another great result
I'll live through the team on the vdot test I have another 4 week of running
Gordon
Nice work Carrie, I am sure that 19:30 will fall in the near future. As for Mr. Chavez...I wanna be fast like him when I grow up
BOOOO!!! Well, in my defense, maybe I shouldnt have tested on a new windy road after a five hour flight to Florida with nothing but a cookie and a coffee in my system. Tried to do my vdot test today and it went horrible. Blew up and had to stop at about .8 mile in. Picked it back up after a few seconds and finished up in 24:10, vdot of 39. Thats down from my last vdot of 45. I think Im going to recuperate and try again later this week. At least I get to run in sunny Florida for the week.
Tonight I am going to get some grub then do some yoga to channel my inner Carrie.
GV
Duration: 24:10:00
TSS: 58.2
Norm Graded Pace: 7:44
Distance: 3.10 mile
Elevation Gain: 308 ft
Grade: 0.1%
HR Min: 119
HR Max: 179
Hr Avg: 169
Speed Max: 10.2 mph
Speed Avg: 7.6 mph
Pace Min: 5:53 mph
Pave Avg: 7:54
Against coaches wishes I went ahead and did a run test this morning. I just got over the flu or whatever it was this weekend and haven't felt 100% but I also have probably the freshest legs I've had in awhile since I did no running over the weekend when sick and recooped on Monday, then yesterday felt better and did the power clinic crazy bike workout.
My plan was to go out smart, unlike almost all my other 5K's or tests, when I go out way too fast only to fade in the 2nd mile and hold onto the 3rd. All seemed to go real good as I hit the first mile about 5 seconds slower than goal pace and decided to pick it up from there. Did hit a rough mental spot between 2 1/2 mile and 3rd mile, but regrouped for a kick in the last 1/2 mile and .1 like I can't remember since high school days. I must have left a little in the tank and gives me confidence for the next test that i can get to my goal of Mancona and Chavez speed next time.
SUB 18 CLUB AGAIN!!
1st mile ...5:52
2nd mile ...5:50
3rd mile ... 5:41
last .1 .... :34
Total ... 17:57
Not sure I believe the numbers/paces on my mill. Even if do believe them I'm not sure I could actually hold these on the road but...
Overall: 20:52, Vdot 47
Mile 1: 7:02
Mile 2: 6:53
Mile 3: 6:23
last 0.1: :32
Like Trent, I also went off the power clinic plan to join you guys for this test. I've really been feeling the run mojo recently, and figured that a good test would be a great boost to the old confidence meter. Well, let's just say 'mission accomplished'
Mile 1: 5:59
Mile 2: 5:47
Mile 3: 5:31
total 17:45
over 30 seconds improvement! Man, I'm fired up this morning. Towards the last 0.5 mi, I was starting to think I might be able to catch Steve's time, but that'll have to wait for another day.
Mike
Glad to finally be in the 50+ Club !
Great results everyone!
@William - 1st ever sub 20 and you did it by 14 seconds. Awesome!
@Mike G - Wow! Not bad for a guy who was slated for the IR this year. Well done.
@Trent - Glad to see you got over the stabbing incident so quickly.
@Greg - No worries, man. You've got a full plate. Keep at it, the gains will come.
@Robert - I think a lot of us are dreaming of warmer days. Nice job getting it done on the dreadmill. Huge mental six pack.
@Vdot Sandbagger - Now that's more like it. Great job.
@Linda - I added 13 seconds to my last test. Oh well, right? Just means the gains will appear on another day.
@Phillip - Tremendous! Be careful adjusting to your new training paces. Make sure you don't overdo it. Congrats.
Good luck to all who haven't tested or have and haven't posted.
Dave
Been feeling crappy. Both battered and had a cold which was going away. Felt lazy for not doing a test so I did some work on the bike last night. Little more than 20 minutes at 110. Woke up and felt glued to the bed again today. Mustered the energy to go out and run only to see that there were a couple of inches of snow on the ground. No way I was going to be able to run fast in that. Retreated to the basement and was going to concede the test but after a minute at EP I cranked the TM up all the way and had at it. 10 mph is all of it for the TM but the now calibrated garmin was showing a 5:44 - 5:46 pace. It really did not feel too bad. I stayed with 1% incline as any more and it feels really weird to me and I worry about calf issues. FWIW squawk box is really not the best for running fast. Goes to show once again that you can often have a great result even when you are not feeling good.
Test:
Duration: 17:55
rTSS: 39.9 (1.115)
NGP: 5:46 (279.0 m/min)
Distance: 3.105 mi
Min Max Avg
Cadence: 86 92 89 rpm
Speed: 10 10.7 10.4 mph
Pace 5:37 5:60 5:46 min/mi
Not sure how accurate the numbers are or if a TM test even counts but at least I managed to beat ole drill bit
@ Mike - that is smokin. As for beating Mr. Chavez, I do not think that we are old enough yet
I've got my work cut out for me to keep up with you guys as I don't think I have ever run a 5k on my own that fast.
On a side note my weekend high from the awesome bike saturday, run sunday, and then another great bike yesterday came quickly crashing down this morning. My legs were so tight I could barely make it down the stairs to the treadmill. After a 15 minute warmup both my quads and calves would not losen up, so I quit. May try again at lunch or tonight.
@ mike G - 30 seconds is HUGE at that pace! From my track background in the 400M i know not all seconds are created equal!
Greg: I throw brussel sprouts at that run test! You're gonna have a huge Vdot bump at the redo.
22:43 for me (7:19 avg pace). total struggle from start to finish after two tough bike days in a row. confident that on some rest I can sneak down below that 22:30 goal of mine. either way. progress is progress and I'll take it!! last test was 22:55 (7:23 pace).
Like a lot of the other posts, I too can't wait to see what I can do outside as opposed to on the treadmill.
@Chirs G - That's one hell of a run, especially for a man blessed with a non Kenyan frame.
@Leigh - With all your successes this off season, I can't wait to see you race this year.
@ Aaron - Don't you just love that fine line of pushing it so hard and hanging in despite what your head says? Great job.
Dave
Vince