I tested on Sunday on the track was holding 6:15min/mile pace feeling very comfortable at about 2.4miles tweaked my calf so shut it down, track always beats up my calfs never understand it as road running is always fine.
Plugged time in 50VDOT same as I ended this season at for IM Canada. VDOT would have been close to 52 I think with out the calf strain as was well on track for a 19:20 5k. 50 is a place I know well so good to start there to get back into the swing of things. Shocked how strong and good running felt considering haven't done much since Canada. Weight is way done still so suspect that is why going into this O/Season 7lbs less than usual.
Ugh - Just realised I had already posted on page 1, going to take a little to get used to EN 4.0 couldn't see there was another page.
OMG - is everyone here crazy fast??? Are there any average folks out there?? Well, I did my 5k test today on my treadmill and was DREADING it, but I managed to do one of my fastest 5ks ever, which made me happy. Now dont everyone laugh, but my fast 5k is only a 25:56 for a vdot of 37 but it is fast for me. Especially, after doing Chicago marathon and only running once since that race!! I feel good about it and am excited to start the rest of the OS.
OMG - is everyone here crazy fast??? Are there any average folks out there?? Well, I did my 5k test today on my treadmill and was DREADING it, but I managed to do one of my fastest 5ks ever, which made me happy. Now dont everyone laugh, but my fast 5k is only a 25:56 for a vdot of 37 but it is fast for me. Especially, after doing Chicago marathon and only running once since that race!! I feel good about it and am excited to start the rest of the OS.
Lisa, one thing you will learn about EN is that no one cares what pace you are. There is just a true respect for the commitment we make to improve, the work being done, and the striving to be our best. Your and my 5K will have us working just as hard in workouts "relatively" as the 18' peeps. Everyone understands that. Never be embarrassed to post where you're at. It's a big tent here.
And welcome to the 'lil peep mafia! You're in good company--me, Nemo, Gina, marianne, kitima, kris, etc. etc. Rich calls us the "wee hard core."
OMG - is everyone here crazy fast??? Are there any average folks out there?? Well, I did my 5k test today on my treadmill and was DREADING it, but I managed to do one of my fastest 5ks ever, which made me happy. Now dont everyone laugh, but my fast 5k is only a 25:56 for a vdot of 37 but it is fast for me. Especially, after doing Chicago marathon and only running once since that race!! I feel good about it and am excited to start the rest of the OS.
Lisa, one thing you will learn about EN is that no one cares what pace you are. There is just a true respect for the commitment we make to improve, the work being done, and the striving to be our best. Your and my 5K will have us working just as hard in workouts "relatively" as the 18' peeps. Everyone understands that. Never be embarrassed to post where you're at. It's a big tent here.
And welcome to the 'lil peep mafia! You're in good company--me, Nemo, Gina, marianne, kitima, kris, etc. etc. Rich calls us the "wee hard core."
I think all of us late vdot and ftp testers should start a club! I am still coughing a little bit, so winning at today's workout is going to involve getting on my bike, attempting the 2x6 and, most importantly, not pushing too hard. I'm thinking FTP test Saturday and VDOT next week.
New "in da haus" this year and apparently very slow but hoping to get faster (reason for joining).
vdot: 34.8 mile splits 1 - 8:24 2 - 8:41 3 - 9:09
total 3.2 27:57
Does is matter if my test course is hilly? I see that many folks are using treadmills or flat courses. There are some flat areas around here but I can't get to any when they are open at this time of year (usually daylight only).
New "in da haus" this year and apparently very slow but hoping to get faster (reason for joining).
vdot: 34.8
mile splits
1 - 8:24
2 - 8:41
3 - 9:09
total 3.2 27:57
Does is matter if my test course is hilly? I see that many folks are using treadmills or flat courses. There are some flat areas around here but I can't get to any when they are open at this time of year (usually daylight only).
Herb
Herb, don't look at it as being slow, look at it as this is where you are now. The test is done which in and of itself is a HUGE accomplishment. This is your starting point. Now you get to do the work to get faster.
If your course is hiily, but it's what you'll be able to continually test on throughout the OS, stick with it.
Oh my goodness. I almost bagged it half way through. I haven't ran a 5k in forever and made the classic mistake of putting the hammer down early and dying at the end. Hopefully next time it's not 3 degrees celsius outside so I don't have to do the test inside on a track that looks like a jigsaw puzzle piece. All in all not too bad at 20:25 for a VDOT of 49.
5K VDOT test on the treadmill. Set the pace to achieve a 1 point increase above my 2009 season best VDOT. I was not sure what to expect, a meltdown or success. I held on and made it with breath to spare. VDOT of 45.5. There was more in there, if I get in a real stupid mood, I may retest this week end.
All in all I’m happy going into the out season with both my first FTP and VDOT tests besting my 2009 season peaks. Looking forward to lots of pain and some major “speed entering the body”
5K VDOT test on the treadmill. Set the pace to achieve a 1 point increase above my 2009 season best VDOT. I was not sure what to expect, a meltdown or success. I held on and made it with breath to spare. VDOT of 45.5. There was more in there, if I get in a real stupid mood, I may retest this week end.
All in all I’m happy going into the out season with both my first FTP and VDOT tests besting my 2009 season peaks. Looking forward to lots of pain and some major “speed entering the body”
Matt
Ok....Im going to have to get faster too, if we're going run together at IMLOU 2010 again!! Nice Job....nothing but up!
You guys are some crazy fast. I have to push treadmill test to tomorrow as I cant seem to shake this virus - still nearly coughing up a lung. Hopefully, I will be ready to rock tomorrow.
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!
Yup, that was me with the infamous swimming laps with a fever of 101. I may have Ironman endurance, but I have the worlds worst immune system. I can catch swine flu just by watching a BBQ special on Food Network.
Went to the track on Tuesday morning to get the program started. It was 41 degrees outside and still feeling the effects of the time change. I wanted to stay in bed. Carrie and I host the morning track workout every Tuesday for our club and have a large group of runners training for a December marathon. They were doing Mile repeats at Marathon goal pace so we were on our own to get our 5k and the OS program started. They cheered us on as we hammered around the track.
2 mile warm up
5K done in 17:41 ( that was tough, I am getting my legs back from IMHI and happy with this result)
5:50, 5:46, 5:30, :35
vDot = 57
Last spring I muscled out 16:47 and hope to get back there. Lots of work ahead!!
New "in da haus" this year and apparently very slow but hoping to get faster (reason for joining).
vdot: 34.8
mile splits
1 - 8:24
2 - 8:41
3 - 9:09
total 3.2 27:57
Does is matter if my test course is hilly? I see that many folks are using treadmills or flat courses. There are some flat areas around here but I can't get to any when they are open at this time of year (usually daylight only).
Herb
Herb, don't look at it as being slow, look at it as this is where you are now. The test is done which in and of itself is a HUGE accomplishment. This is your starting point. Now you get to do the work to get faster.
If your course is hiily, but it's what you'll be able to continually test on throughout the OS, stick with it.
People are crushing it! I love seeing these numbers. I can't wait to do my run test!! I'm looking at the 8 week mark for it so I can be nice and healthy.
Too many people to directly respond to. Dave Halligan-You are starting off strong! Lookout!
Nice to see your numbers too Steve Chavez! My secret run fantasy is to break my high school best of 16:35. I don't think it will happen this year but it's my carrot.
So this was my first run test!! It was cold and dark and I was decked out like no other...heart rate moniter, garmin, headlight, woolies, water, the kitchen sink ...my last mile was pathetically slow because I killed myself upfront (classic katy!). Vdot 53.4...my calves are already tight...probably not going to be able to walk tomorrow. Can't wait to see that number improve! owow!!
You would think having been "in haus" for a year now I would know how to do the vDot Test.....
Went out a bit fast for me = 6:26 for first mile which made me ....., then had to run way slower in 2nd mile and finished strong for 22:35 and vDot of 43.1. Not my best of 44 last year going into IMCDA but I will take it.
Went to the track on Tuesday morning to get the program started. It was 41 degrees outside and still feeling the effects of the time change. I wanted to stay in bed. Carrie and I host the morning track workout every Tuesday for our club and have a large group of runners training for a December marathon. They were doing Mile repeats at Marathon goal pace so we were on our own to get our 5k and the OS program started. They cheered us on as we hammered around the track.
2 mile warm up
5K done in 17:41 ( that was tough, I am getting my legs back from IMHI and happy with this result)
5:50, 5:46, 5:30, :35
vDot = 57
Last spring I muscled out 16:47 and hope to get back there. Lots of work ahead!!
Steve
Glad to see you posting more this year Steve. Most people would kill for a 17:41 and only about 2 weeks after you 2nd ironman of the season that is a great result. I'm pushing off my test until I recover from this marathon/cold/clearwater mess I got myself into.
Can't wait to see you beat the 16:47 from last year....hope I can do it as well.
Nice work Tom!! You are going to be scary next season and I am going to make a point to not do any of the same races since we are now in the same age group.
Ok, so run test yielded a Vdot of 45 down from 47 in March. 7:00/mile avg pace. Avg pave in March was 6:46. 14 friggin seconds!!! Wow, I have some work to do. What I DO like to see is in December, first test of last season, my Vdot was 41, pace 7:38. THAT is improvement. So, cumulatively~better.
i'll start by saying, "I hate running"!!!! that's probably why today (vdot test day for me) was only my second run since Timberman . I came close to finishing the test (1/2 mile short), but I'm not going to retry . Anyway, came up with a vdot of 45.3, which is 2 points lower than my best ever, but i point higher than where i started last OS. I can say I gave it my all and the puke on the side of the road proves it. I've got to run more so that I can get to a point of "I don't mind running".
looking forward to being able to run longer and faster. thank god for the bike.
OK so thought i would share my test results. Due to my schedule i wasnt able to do my test till this evening. Pacing was so bad i deserve a swift kick in the rear. Was trying to Avg 6:20-6:25 min/mi. It was dark out and wasnt paying attention to my garmin as closely as i should have. Did first .4 mi at 530-545 pace before i realized what i was doing, then i backed off big time. Got my first mi to avg 6:19 but damage was done as you can see from results. Oh well overall VDOT is 48.5 compared to 49 last year this time.
Comments
I tested on Sunday on the track was holding 6:15min/mile pace feeling very comfortable at about 2.4miles tweaked my calf so shut it down, track always beats up my calfs never understand it as road running is always fine.
Plugged time in 50VDOT same as I ended this season at for IM Canada. VDOT would have been close to 52 I think with out the calf strain as was well on track for a 19:20 5k. 50 is a place I know well so good to start there to get back into the swing of things. Shocked how strong and good running felt considering haven't done much since Canada. Weight is way done still so suspect that is why going into this O/Season 7lbs less than usual.
Ugh - Just realised I had already posted on page 1, going to take a little to get used to EN 4.0 couldn't see there was another page.
Just downloaded the numbers and was better than I thought. Well, better is relative, now my paces just got harder.
New vdot is 52.
Selection:
Duration: 19:14
Work: n/a
rTSS: 45.1 (1.144)
NGP: 5:59 (268.7 m/min)
VI: n/a
Pw:HR: n/a
Pa:HR: n/a
Distance: 3.109 mi
Elevation Gain: 430 ft
Elevation Loss: 424 ft
Grade: 0.0 % (7 ft)
Min Max Avg
Speed: 1.9 12.3 9.7 mph
Pace 4:53 31:09 6:11 min/mi
Altitude: 48 204 111 ft
OMG - is everyone here crazy fast??? Are there any average folks out there?? Well, I did my 5k test today on my treadmill and was DREADING it, but I managed to do one of my fastest 5ks ever, which made me happy. Now dont everyone laugh, but my fast 5k is only a 25:56 for a vdot of 37 but it is fast for me. Especially, after doing Chicago marathon and only running once since that race!! I feel good about it and am excited to start the rest of the OS.
OMG - is everyone here crazy fast??? Are there any average folks out there?? Well, I did my 5k test today on my treadmill and was DREADING it, but I managed to do one of my fastest 5ks ever, which made me happy. Now dont everyone laugh, but my fast 5k is only a 25:56 for a vdot of 37 but it is fast for me. Especially, after doing Chicago marathon and only running once since that race!! I feel good about it and am excited to start the rest of the OS.
Lisa, one thing you will learn about EN is that no one cares what pace you are. There is just a true respect for the commitment we make to improve, the work being done, and the striving to be our best. Your and my 5K will have us working just as hard in workouts "relatively" as the 18' peeps. Everyone understands that. Never be embarrassed to post where you're at. It's a big tent here.
And welcome to the 'lil peep mafia! You're in good company--me, Nemo, Gina, marianne, kitima, kris, etc. etc. Rich calls us the "wee hard core."
Holy Crap all you guys are work horses! I hope the triathlon world is ready come Spring time!
I think Coach P's video put some major motivation into this team.
I'll try to keep up as we go along.........
SS
Great day to run outside in Denver (considering last weeks snow).
21:38, vDot 45
7:01 mile 1
7.07 mile 2
6.52 mile 3
6.38 .1 mile
Oh, the pain. Wanted to boot afterwards
. Goal for the end of OS, vDot north of 50.
I think all of us late vdot and ftp testers should start a club! I am still coughing a little bit, so winning at today's workout is going to involve getting on my bike, attempting the 2x6 and, most importantly, not pushing too hard. I'm thinking FTP test Saturday and VDOT next week.
vdot: 34.8
mile splits
1 - 8:24
2 - 8:41
3 - 9:09
total 3.2 27:57
Does is matter if my test course is hilly? I see that many folks are using treadmills or flat courses. There are some flat areas around here but I can't get to any when they are open at this time of year (usually daylight only).
Herb
Herb, don't look at it as being slow, look at it as this is where you are now. The test is done which in and of itself is a HUGE accomplishment. This is your starting point. Now you get to do the work to get faster.
If your course is hiily, but it's what you'll be able to continually test on throughout the OS, stick with it.
Welcome to EN.
Dave
All in all I’m happy going into the out season with both my first FTP and VDOT tests besting my 2009 season peaks. Looking forward to lots of pain and some major “speed entering the body”
Matt
Ok....Im going to have to get faster too, if we're going run together at IMLOU 2010 again!! Nice Job....nothing but up!
5K time 21:30min, not real stoked about that PR of 19:00. I'd like to break 19 this season and I know that I will! Legs are tired, but a good tired.
Keep up the good work!
Went to the track on Tuesday morning to get the program started. It was 41 degrees outside and still feeling the effects of the time change. I wanted to stay in bed. Carrie and I host the morning track workout every Tuesday for our club and have a large group of runners training for a December marathon. They were doing Mile repeats at Marathon goal pace so we were on our own to get our 5k and the OS program started. They cheered us on as we hammered around the track.
2 mile warm up
5K done in 17:41 ( that was tough, I am getting my legs back from IMHI and happy with this result)
5:50, 5:46, 5:30, :35
vDot = 57
Last spring I muscled out 16:47 and hope to get back there. Lots of work ahead!!
Steve
What Dave said!
People are crushing it! I love seeing these numbers. I can't wait to do my run test!! I'm looking at the 8 week mark for it so I can be nice and healthy.
Too many people to directly respond to. Dave Halligan-You are starting off strong! Lookout!
Nice to see your numbers too Steve Chavez! My secret run fantasy is to break my high school best of 16:35. I don't think it will happen this year but it's my carrot.
Rock on you guys!!!
So this was my first run test!! It was cold and dark and I was decked out like no other...heart rate moniter, garmin, headlight, woolies, water, the kitchen sink
...my last mile was pathetically slow because I killed myself upfront (classic katy!). Vdot 53.4...my calves are already tight...probably not going to be able to walk tomorrow. Can't wait to see that number improve! owow!!
OOPS!!
You would think having been "in haus" for a year now I would know how to do the vDot Test.....
Went out a bit fast for me = 6:26 for first mile which made me .....
, then had to run way slower in 2nd mile and finished strong for 22:35 and vDot of 43.1. Not my best of 44 last year going into IMCDA but I will take it.
Have to remember to not be so STOOPID!!
Looking forward to re-testing whenever that is!!
Glad to see you posting more this year Steve. Most people would kill for a 17:41 and only about 2 weeks after you 2nd ironman of the season that is a great result. I'm pushing off my test until I recover from this marathon/cold/clearwater mess I got myself into.
Can't wait to see you beat the 16:47 from last year....hope I can do it as well.
18:10 for 5K test which is 5:51 pace
Vdot 55.7, which of course rounds to 56
16 second PR
tom
What have you and John Stark been eating lately. You guys are crushing it. Maybe since an early IM but NICE JOB!!!
Nice work Tom!! You are going to be scary next season and I am going to make a point to not do any of the same races since we are now in the same age group.
Congratulations!
Cant Wait!
there are some scaaarrryyy fast people in here!
So inspiring~
Ok, so run test yielded a Vdot of 45 down from 47 in March. 7:00/mile avg pace. Avg pave in March was 6:46. 14 friggin seconds!!! Wow, I have some work to do. What I DO like to see is in December, first test of last season, my Vdot was 41, pace 7:38. THAT is improvement. So, cumulatively~better.
Life is perspective
JC
i'll start by saying, "I hate running"!!!! that's probably why today (vdot test day for me) was only my second run since Timberman
. I came close to finishing the test (1/2 mile short), but I'm not going to retry 
. Anyway, came up with a vdot of 45.3, which is 2 points lower than my best ever, but i point higher than where i started last OS. I can say I gave it my all and the puke on the side of the road proves it. I've got to run more so that I can get to a point of "I don't mind running".
looking forward to being able to run longer and faster. thank god for the bike.
-keith
OK so thought i would share my test results. Due to my schedule i wasnt able to do my test till this evening. Pacing was so bad i deserve a swift kick in the rear. Was trying to Avg 6:20-6:25 min/mi. It was dark out and wasnt paying attention to my garmin as closely as i should have. Did first .4 mi at 530-545 pace before i realized what i was doing, then i backed off big time. Got my first mi to avg 6:19 but damage was done as you can see from results. Oh well overall VDOT is 48.5 compared to 49 last year this time.
Overall 20:25 avg pace 6:35
1st mi: 6:19
2nd mi:6:39
3rd mi: 6:53
.1mi: 6:53