Final Vdot Test
I decided before heading off for vacation I'll do a Shamrock 5K for my Vdot test tomorrow so I'm taking today off too and try and rest up completely to smash my pr. Plus I felt like I pulled something behind the knee (tendon or ligement?) in Sunday bike VO2 stuff. I usually like to test the Vdot at the end with at least a 10k or half mary but going to be gone on vacation when there is a local 20K race. Anyway I have to redeam myself with Chris G. and Mike G. and run down a new goal for them to reach. Don't think Mancona is even in site now that he is all recovered from his little injury but I'm going to try and scare him a little with a time that comes close to reaching him.
All rested (only 2 runs in the last week) and ready to just get the OS done now and head out for a little fun before hitting it again. I'll report back tomorrow on the results. (I'm going to call a sub 17:45 for sure and I'm going for under 17:30 because I know it's possible)
Comments
My run may be back but I've lost my bike mojo and can't hang with you there anymore.
Trent, with my stand-down, I won't be doing a final Vdot for a couple of weeks. So, throw down a big number, cuz in a couple of weeks, it's on!
Thanks for the number to go for.
Trust me the bike mojo will come around. We've did A LOT OF WORK in the clinic, just a matter of when the body absorbs
GAME ON!!
Go hard! I also predict sub 17:30
17:26 for a new 5K PR. Although I did not run this well in the sense my pacing went all over the place, none the less I smoked the old PR by 31 seconds and am dwindling down into Mancona land.
I went out way too fast with the overall winner for the first mile in 5:17 ( yeah my fastest 1 mile since high school) and mentally thought I just blew my race. I then proceded to slow too much in the 2nd mile to 5:57 thinking I needed it to recover from the first fast mile ( probably didn't have to recover so much). Was really pissed then but saw my time was reachable for sub 17:30 if I pick it up to 5:30 to 5:40 pace. I ran the last mile in 5:42 and the final .1 in :30 but with 1/2 mile to go felt like I've never been in this sorta place. (almost dizzy at this point) Really happy as it was a fast and flat course and perfect weather so I had no excuses to get the PR.
As i entered the last .1 in agony I did think of Chris G. and Mike and how they are going to be ticked that they now have to catch that dang Trent. I also thought of how in heck does Mancona go way faster than this as it felt like an all out 3.1 mile sprint.
I haven't checked the new Vdot number yet but wasn't expecting to go from 54.5 to I'm guessing 56.5 in my second year of the OS. Workworks guys. I'll hit the Coaches up for there Starbucks.
TRENT! Nice work. That is smokin' fast!
Very nice work! Just think what you could have done if you had paced it remotely well
Next stop sub 17!
I gotta find a non hilly 5k to run...
My run sounds alot like yours but slower....
First mile took off and looked down to see I was going way to fast (maybe not as fast as i thought either), Then second mile was a little to slow So I tried to pick it up for the final mile.
mile 1 - 6:43
Mile 2 - 7:04
Mile 3 - 7:01
Toal 21:27 and 6:55 minute per mile. Started the OS at 8:07 (VDOT 38) and will be finishing with a 6:55 (VDOT 46). I am almost back to my fastest times before my ACL surgery so I am stoked and Cant wait to catch my pre ACL times and smash them with you guys! WORK WORKS!
The capabilities of the EN team to do Work an produce Results is amazing and a real motivator.
Wow. Awesome work, guys. Very cool to see everyone getting super-fast. I'm all pumped to go find a 5K and kill myself!
You want a 5k? Here you go. The weekend after next, and it starts less than a mile from your house:
http://www.stopcancerfund.org/events
You know every inch of the course. The website says 9 spots left, and no same-day registration.
I'd run it too, but I'll be out of town.
@Patrick... Starbucks card reloaded. ENJOY!!! I never would have dreamed I'd go north of 58 vdot. Thanks
Phillip: An 8 point gain in Vdot?! Holy crap!
I'm thoroughly impressed and inspired.
Oh yeah, it's on!
Nice work, T.
4 weeks out from New Orleans Half and did my final 5k test today. Shaved a few more seconds to 19:28 on the mill. Very pleased with that as the added HIM volume has me working on pretty tired legs.
For the record, the Advanced HIM plan is the OS plus volume plus swimming !!!!! The interval/VO2 work is still there in pretty good doses. I find the Saturday 3 hour ride with FT intervals particularly challenging, but it sure makes Sunday's 2 hours seem ez !
Doh! I'll be out of town then too. That would've been perfect!