Week 1 Vdot numbers thread
Figured it made sense to fire up this thread for tomorrow's test. I had to get 'er done today. Results included a 27 second PR on the 5k test. I'm really feeling some benefit of all the PT / core strength work I've been doing.
5k: 18:50
Vdot: 53.3
Gonna have to re-think the goals for this OS.
Mike
5k: 18:50
Vdot: 53.3
Gonna have to re-think the goals for this OS.
Mike
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Comments
Ran my 5k test last night on the treadmill...just brutal. Running indoors is so tough mentally. Hit my target and ran a 21:01 for a Vdot of 47. Hoping to improve that by quite a bit this OS.
Tully
I did my test at the Hot Choc 5K. I know myself and can only test at races otherwise I quit when it gets hard. No way would I make it on a treadmill....
I went 19:38 and made the age group podium. I've lost some fitness off the summer vdot. Hopefully it comes back pretty quickly. I'll race again in December at the Jingle 5K or the Santa 5K.
Hi Team,
Steve and I did our Vdot test this morning on the track. It was so HARD, like super out of breath and eyes closed hard .... I'll let him post his results later but he usually gives me a 1 minute per mile handicap and in the end he got me. Difference between us was 3:12. I think he got me by about 6 seconds when you do the math
. He is 3 weeks post Kona and can still kill it. Amazing.
5K time 20:53 Vdot of 47 miles were 6:36, 6:48,6:46 and :43 for the last .1
Last year I was a 48 to start the OS . Difference was about 16 seconds. Close enough. I had a glitch in my year and am just glad to be back and running strong. I was a 50 by April and then the glitch. So I am just so happy with my comeback. Every run is a gift!!!
SHOOTING to break 20 for 5K this season which will bring me back to 50Vdot. So there it is, my OS run goal!!!
Carrie
Here's a little result from the OTHER side of 40
. 34.6. I am no longer a vdot virgin! 
Anyway, had to do mine early too. My time was 27:22 and I would LOVE to break 25:00 someday, which would bring it all the way up to 38! PR is 25:30. I have never been a speedy runner, but hope EN style training is going to help fix that for me. Speed being a relative term of course 
Hope everyone doing it tomorrow kicks some tail!
Robin
Well, the good news is that the 5k test went better than I expected. I didn't puke, so that's a plus. The bad news is that I still have to do my bike FTP test tomorrow....
So, even though I ran alone (other than a friend on a bike riding alongside me), I still ran the fastest 5k I've done in well over 5 years (prob. more like 10-15 years). Although I don't actually do very many 5k's, so hard to compare.
5k time: 22:07
vdot: 44.3
LTHR: 191 (Yikes, that's WAY over my theoretical max HR based on age...!)
Mile splits: 7:02, 7:19, 7:07, :39
Looking forward to getting even more speed!
splits were: 1) 7:44 2) 7:43 3) 7:36 and 7:20 pace (:44) for last .1
avg HR 168/max 184
I saw someone else was at the Hot Chocolate run this weekend, nice job!! I ran the 15k trying to get some 'reward' for all of my fall running. Had a great day, ran a 1'06.1 for a 7'07 avg split and 4th in the AG. Tried to do my threshold ride yesterday and well, bad idea. I got three minutes into the second 20 min session and my right quad seized. So I bagged it, went for a swim today to try to loosen up, could barely do flip turns with the tight hammies. I will try again tomorrow, lucky me, I got that first 20 minutes in and now I get to do it again, twice. Good job everyone who did their 5k's on the 'mill, that has got to be brutal.
I always perform the test on the same course, outside on rolling hills because it simulates my training routes. Was cool here in the Austin, TX area at 6:00 a.m. which helped. This course is tough because is has a net elevation gain of 35 feet with a tough uphill spike during the last .75 miles of the test......a real character builder.
Mile 1: 6:40
Mile 2: 6:53
Mile 3: 6:56
LTHR = 176
pace 6:50
Vdot = 46.4
6.0 miles total including warmup and cool down.
Last half mile up hill was pretty painful for me as I imagine it is for all of you that do this test correctly.
SS
Mile 1: 7:03
Mile 2: 7:06
Mile 3: 6:54
Mile .1: 6:44
Avg: 7:00
vDot: 45.1
vDot : 45.1
Mile 1: 7:05
Mile 2: 7:05
Mile 3: 7:05
Mile .1: 0:45
Even 22:00 minutes of hell for a Vdot of 44.4.
LTHR = 180
today:
3.1m/ 22:29 (9sec total slower than this summer. Only 45sec slower than PB)
7:15m/m.....VO2 43.2
Pretty happy with time
Vdot 39.4
Where the heck did that come from? I just ran by feel, saw the first mile was 8:11 (psych!), and tuned it up from there. I have to say, I did not have one dark minute during the whole run. WTF? Did moi just say that?! It happens about once a decade, so I'll take it. Very nice outing for me.
Outstanding consistency! And, on a dreadmill at that. Great job!
Jay
Nice to have no "dark minutes" on any run. During an all out 5k it is fantastic!
Did a local 10K race a week before the OS for Vdot test. Finished in 38:22 for a 54.6 vdot.
Got all wrapped up in everyone talking about testing today and although I never test alone because I usually never think I can push hard enough I went ahead this morning and and hammered the 5K test. Results were 18:26 for exactly ssame vdot of 54.6. This did feel worse than the race though at the end and I had to run home 1.5 miles after which I barely made home.
vdot up to 36! Was 34. I hope to get to 40 by the end of the out season. Even splits on the run so hopefully will pace a bit smarter next time.
Did my 5k test around a lake in my hometown that I ran with my dad when I was a kid. Very nostalgic.
Messed up the timing a bit and will have to wait for 'official' numbers when I get home, but it was ~19:35 which keeps my vdot at 51 which is what I had from a 10k race back in September.
I'm still a bit fearful of that HMP but look forward to nailing it and staying injury free!
Great to see all the numbers coming in.
Dave
Nice work, David!
Had to push mine back until tomorrow morning. If my vdot starts with a "4" I'll consider it a win.
Ran my test this morning, I think there was frost on the ground in Philly suburbs. It sure is tough running at this pace by yourself. Here are the mile splits:6:32, 6:50, 6:40,LTHR: 160, Vdot: 48
Yea....the 5K test is over! Now enjoying a chocolate recovery shake.
OS starting point is Vdot of 46. Looking forward to few weeks of not having to do another test.
Found a reservoir 15 mins jog away (=warm up) that has nice soft trail around it and is 1.56 miles round so twice that is 5.02km which is perfect for the test. Anyway, ran it early this morning starting with 6:50 pace and finishing with 6:20 pace (I am at the airport now so I forget the exact splits). I was pleased to find out I was accelerating all the way through so very happy with the pacing but probably could have pushed slightly harder as I didn't pass out at the end
. Vdot is 47.7 which is EXACTLY where I finished last season so ready to focus this OS and really build on that. I did set a Vdot target of 50 but I may change that after the next test (I worked out I need to find 49 seconds across 5km to hit 50 so I hope I can do that in the next 20 weeks!).
Well done everyone for getting your tests done - now it is time to put in the work and improve those numbers!!
Chris
Anyone train on computrainer by the way?
GV
Take it easy Greg! Don't test if you don't feel 100%. The last thing you need is to relapse or get something else.
BTW- didn't you start the OS last year with a case of the Flu???? You are one unlucky dude!