Week 1 Run Test

dhalligan · January 2, 2011 12:29PM

I was hoping someone else would get this started (hint, hint to all you other Jan OS'ers that did a New Year's Day run), but I'm not shy.

Background - Last 5k test was over a year ago and it was 19:20ish, whatever it was, it gave me a 52 vdot which I thought was too high to train at but I gave it a whirl. Fast forward to last Jan and I got some kind of hip/glute strain that I recovered from throughout the remainder OS. I never went back to the tough intervals, just tried recover and run so I could finish IMLP. After IMLP, my running was great and I was loving it. Just running to run, then another calf strain which put me on the shelf until Nov. Again, I started running just to get frequency in. Over the past 6 weeks, I've run one 8 miler, the rest maxed out at 5 with no intervals. Still actively managing some glute/hip/hammy stuff.

I showed up yesterday with a plan to 'be smart' and try to run 6:45 to start and see how I felt. The field was huge and a fight almost broke out when two guys started jawing and calling each other names because one bumped into the other. It went on for a good 30 seconds, but I don't think any punches were thrown, but it was close.

I settled in and 6:45 felt ok, at the turn around I tried to pick it up a bit and traded spots with a couple of guys. One guy did like a 30" sprint to put some space in between, but I just kept my pace and he eventually came back to me then I was off the back. With 1 mile to go I tried to pick it up. Wasn't happening. Just couldn't do it with no interval training for over a year, so I just hung on, put a kick on for the last .3 and finished with 20:40 for a vdot of 48.

I was hoping to go sub 20, but I'll take it. A good place to start and I know I can manage the intervals at the paces a 48 gives me.

Honestly, I would prefer to stay at the same vdot, but be able to train through the OS w/out injury. If I stay injury free and gain, that'll be a bonus.

Got to see Team Boyle in full banana and monkey costume and we all did a plunge into the Atlantic after the race.

Good luck to all who will be testing as scheduled this week and let's hear from the others who have alreday tested.

Dave

mattsull · January 2, 2011 1:35PM

Nice work, Dave! Those zones should hurt plenty.

John Stark · January 2, 2011 1:49PM

Check out The Halligan! Like an Iditarod dog waiting at the start line howling, barking and ready to rock! GO!

Good work, Dave. Legit time.

mgraffeo · January 2, 2011 6:05PM

Way to be, Dave. I went 34:20 on a 5 miler yesterday, which equates to a 48 Vdot. The run was satisfying, though the Vdot number was a touch lower than I'd expected it to be. I may try my hand at a treadmill 5k later in the week after some business travel (to get more accurate indoor paces), but agree with your perspective, that it's better to have consistency than to overshoot for a big number just to have one.

Paul Takac · January 2, 2011 8:59PM

Dave, Mike: Congrat's on solid tests! As Matt says, I'm sure those numbers will hurt plenty. As long as they don't lead to injury, right?

Did my annual New Year's Eve run and got a vdot of 43 (22:30) - right around where I was for the Austin HIM in October. Given the extra 10 lbs I've added since then, I'll take it. Now I just need the pounds to come off and the time to come down a bit before I jump out for a 12 week prep for IMTX in May. [I know.. short OS but RnP advised it and I'm counting on plenty of suffering (and accountability from you all) between now and then.

Looking forward to it!

mgraffeo · January 2, 2011 9:01PM

Nice job, Paul! I'm looking forward to seeing where you are at when you exit the OS for the TX build!

Barbara Spitler · January 3, 2011 9:00AM

Hello Fast Peeps! Slow peep here, did her 5K test yesterday, in 35:17...Hey, on the upside, there's LOTS of room for improvement!

Get the whips out!!

atasic · January 3, 2011 1:49PM

I will skip this test as I am on the road. Since late Sept. all I did was running Daniels 5-15k modified program, ran, 35-40mi/week, 3 Q workouts most weeks, VDOT 52 on 10/09, 5k 19:34, than continued all the way till now and have been running proper RPE, paces consistent with VDOT 53, all paces accross the board, so I am calling it VDOT53 till the very first 5k race I find near me. Than I will confirm this, so far body agrees with my brain.

Hasanbaydoun · January 3, 2011 3:16PM

Barbara, I am there with you - no worries, in 2 months, I'll be the only slow person in this crowd....

now for the badly needed advice from the vets in here (not referring to you starkman - jk

)

my garmin 310xt is in the shop (somewhere by alex

) , and had to borrow my girlfriend 305 (that was my lousy effort to try and get her into tris

a little bit of background, and the soap box - 5 days of lots of bad food by day, and and LOADS of clear liquids after 5 pm, left my body aching. add on top of that 2 hours of sleep last night; and I tried to test today: MISERABLE EFFORT; managed the 1st mile in at 7:14, and then my body, liver, and knees just stopped functioning....

a month and a half ago, had a vDot of 42, been doing Daniels 5-15, and trying to keep up with the zones, I'm not the best runner out there.

So the big question - should I scrap this test, repeat tomorrow or the following day (I'm feeling something in my legs as we speak), or just go with a vDot of 42?? I was actually hoping to be up to 43, but I wouldn't mind settling with 42. I put on 5 lbs - will that have this big of an effect??!?) I was hoping to test bike on wednesday (if my garmin is in by then?!?!)

witing to hear - thanks in advance.

KITIMA - came back from this test, and the one thing i did was sign up for timberman - I need something to motivate me

Beth_S · January 3, 2011 3:21PM

Hooray, Hasan, for signing up for Timberman! See you there! If you've been running, I doubt you've lost fitness since the 42 VDOT test. I'd keep that number.

I'm skipping this, too, since there has been a recent run test and sticking to my 43.3 and sherpa-ing/running a half mary later this week.

Way to go everyone!

Nemo Brauch · January 3, 2011 4:28PM

Awesome test numbers coming in folks! Hasan, I agree with Beth, just use the 42, you'll have a chance to retest soon enough. If the intervals feel way too hard, you can always back down if necessary. Oh- and psyched to see you at Timberman this year too!

Barbara- you know what they say, there's always someone slower!

I did a Half Marathon about a month ago and so wasn't planning on testing. With this calf pull I'm not likely gonna be running any interval pace stuff any time soon anyway, so I'm gonna skip the test this week (as well as any running for that matter).

chapdinkins11 · January 4, 2011 5:14AM

Good Morning Team! I got my run test done this morning! I did the best I could and I am usually a plus 10 min/mile average jogger so for a big guy I am proud of these splits...but I am also humbled by seeing some of the other numbers and want to get better.

Split Time Distance Avg Pace Best Pace Avg HR Max HR
1 0:08:28 1 8:28 7:22 166 207
2 0:07:57 1 7:57 7:06 170 176
3 0:09:00 1 8:59 7:23 171 174
0:25:32 3 8:28 7:06 169 207

I really ran out of steam the last mile. I felt like my lungs were going to explode and my legs were filled with concrete. My cool down consisted of me collapsing onto the pavement into the fetal position...I guess that gives me a good baseline to start from. Now it is time to do the WORK! See ya, Chap.

Hasanbaydoun · January 4, 2011 10:09AM

chap, nice job on your first test.
I remember my first was something like a minute drop with every mile, so don't worry about running out of steam for the run.

Nemo, Beth, thanks for the advice. I'll stick to 42, and then test again maybe in a couple of weeks when I'm feeling better. Actually, my 42 number came when i initially planned a daniels 3x1 mi; but ended up blowing the first rest (running thru it!!!!!), and then just decided might as well test since i was already 2/3 there.....
Now, I just have to wait for the garmin to come, and test on the bike.....
as far as timberman, did i really say I'll be going. I just said I'm registered ;-)

gcharbeneau · January 4, 2011 12:02PM

@ Chap, well done! Way to go and get great results!!!!! Keep up the great work! I bet it felt good to "recover"........my test is tomorrow........ummmmmmmmmmm.........we shall see...........! Cheers, Greg

Geoff_Sage · January 4, 2011 6:19PM

@ Chap - Way to go!

Planning my test for tomorrow, still feel like crap from a cold I've been battling, we'll see how the lungs hold up although I did make it through the FTP yesterday indoors on the trainer. Having a cold I'm a bit leery of going to the local track and breathing in the cold air (s/b in the high 30s or low 40s).

Does anyone have any advice for using the treadmill for testing? I usually put my treadmill at a 1% grade to simulate outdoor running, I imagine I should test that way as well. Thinking about how to manage speed for each mile; I know if I am on the track I try to run each mile faster than the last one and save enough to finish strong. In three vDot tests last year I was able to actually accomplish that once, however I'm 15 lbs heavier than my last test Oct 7^th where I did a 23:19 (7:53; 7:37; 7:10 mile splits) for a vDot of 42. If I try to hit 24:00 I can attempt to run the first mile in 8:00 or 7.5 mph, the second mile at 7:54 or 7.6 mph, the third mile at 7:30 or 8.0 mph, and the last 1/10^th at 6:40 or 9.0 mph (all that adds up to 24:04). This seems awfully anal but I don’t know how else to approach it. Any feedback would be appreciated!

gregp909 · January 4, 2011 6:46PM

OK, my first ever OS run test is in the books. I was totally dreading this test because I really don't like to run - it hurts way too much and my heart always feels like its gonna jump out of my chest. It's strange, I can never push myself to the *puke point* but I can get to the *tunnel vision-I am gonna pass out point* which I got to at one point during this test. The stats:

5K time was 25:40
VDOT is 37
Avg Pace was 8:17/mile
LTHR was 179.5 (so do I round up to 180 or down to 179 - or maybe it doesn't matter since I will be using vdot pace)
Just for reference - my fastest ever 5K in a sprint triathlon was 22:40 @ 7:18/mile
My 16 year old son who can now run 5:30/mile off the bike laughed at me when I got home and told him my test results - nice!
Got lots and lots of WORK to do during the OS!!!

-Greg

Wiseman · January 4, 2011 6:59PM

Geoff,
I do all of my testing on treadmill, except for the occasional 5k race because....
Its repeatable, not weather/temp dependent
I know I run a full 3.1 miles
I always set the slope to 1% to simulate outdoor running ( although I really think treadmill is slightly easier)
As for how to do it, I try to set mile pace and hold it or increase speed...I know I'm right at it if I bump one tenth and it feels too fast !! I have never had enough left to increase speed that much to "sprint" finish. If you goal is 24', I'd figure out pace needed, set treadmill speed slightly faster and hold it. If you feel good going into last mile increase speed. Good luck.
FYI, I went ahead and tested today and did exactly what I've described here....it hurt.

Wiseman · January 4, 2011 7:03PM

Halligan,
I could just about copy your run report, and that's me. The extra 10 lbs I found after Clearwater reared its ugly existence today....
Best test in 2010 19:29, today 20:19...I wanted to break 20 but this realistically represents my run fitness, today.
Off we go into the OS.....

John Stark · January 4, 2011 9:44PM

Tuesday evening . . . sore throat . . . . feeling achy . . . . tired. Uh oh. May need to push the test if I am not 100% tomorrow.

Or is it psychosomatic? I am truly dreading this test. Truly.

Tomorrow will tell.

Jenn Edwards · January 4, 2011 9:48PM

@ Greg

OK, my first ever OS run test is in the books. I was totally dreading this test because I really don't like to run - it hurts way too much and my heart always feels like its gonna jump out of my chest. It's strange, I can never push myself to the *puke point* but I can get to the *tunnel vision-I am gonna pass out point* which I got to at one point during this test. The stats:

¦5K time was 25:40
¦VDOT is 37
¦Avg Pace was 8:17/mile
¦LTHR was 179.5 (so do I round up to 180 or down to 179 - or maybe it doesn't matter since I will be using vdot pace)
¦Just for reference - my fastest ever 5K in a sprint triathlon was 22:40 @ 7:18/mile
¦My 16 year old son who can now run 5:30/mile off the bike laughed at me when I got home and told him my test results - nice!
¦Got lots and lots of WORK to do during the OS!!!
-Greg

Geeze, no love from the kid!?! Remind him of who controls the car keys and then see who's laughing!

Geoff_Sage · January 4, 2011 10:14PM

@ William - thanks for the affirmation, I will heed your advice and report in the results tomorrow.

gcharbeneau · January 5, 2011 5:42AM

Thank goodness thats done!

Did the 15' warm up

Test results:

18:22 total time

Ave Pace 5:55

VDot 55

LTHR 172

Mile splits were: 5:49; 5:55; 6:02 and the last 0.1 miles pace was 6:13

Tried like heck to maintain pace but couldnt. Test results exceeded my expectations, especially after my bike test. My Vdot on 9/23/10 was 55 but the total time was 10 seconds faster and my LTHR was 169. The test on 2/24/10 was 18:49, VDot 53 and I had a couple months OS training so I feel I am starting out better this year since I did not do a test at the beginning of OS training last time. I was a sissy and didn't do it.

Starkman, feel better!

Best to those doing it as I type or going to do it later today.

Cheers,

Greg

gcharbeneau · January 5, 2011 5:46AM

@ Greg,

Nice work and way to push yourself! That takes alot of guts and mental power! Awesome job!

Ditto what Jean said! Lets see if he is doing what you are doing at his age. You have the power of wisdom and experience so lets see who really is laughing............you can take him........especially after some OS training.

Cheers,

Greg

dboyle · January 5, 2011 7:05AM

20:49 (yes halligan read that again, I owe you a cake) vdot of 47.5. oooof

I am now officially off the cake. I have to lose weight. Granted I haven't really done any speed work since august, and other than a fun run on new years haven't run since the marathon in early december. But that is way off where I should be.

Gots to get to work!

-Dave

tscroggi · January 5, 2011 7:09AM

I get an epic fail for my test today. I was dialed in trying to break 20 for my test. At mile 2 the wheels came off. I'll try again this afternoon and see how it goes. I guess I'm not where I was a year ago...

dhalligan · January 5, 2011 7:45AM

Chap, great job. a 207 HR? Wow!

Greg P, regardless of where you start, you did the test and I'm sure you'll see big jumps since you've already run 22:xx after a bike leg.

Bill, that's a solid run, especially since you've got a few extra lbs. Probably all muscle though, right?

Greg C, WOW! Tremendous. Is 58-60 a possibility?

Dave B, Sandbagger! You'll be back to your 50+ in no time!

Tom, careful on testing again, you may want to wait a day. It's not that big a deal to try again tonight, but then again you're probably chompin' at the bit for redemption, just be smart.

Starkman, we're all anxiously awaiting your results, get better.

Dave

gcharbeneau · January 5, 2011 8:09AM

@ Tom, Ditto what Dave H said. Definitely wait a day or two. Give some thought as to why the "wheels came off", attack the potential cause before re-testing to avoid an injury or a poor test result due to fatigue. Its early in the JOS process so plenty of time, no worries mate. Not a failure by the way; you got up and started the dreaded test and thats half the battle most times. They are a real kick in the sensitive areas! Cheers, Greg

joehill · January 5, 2011 8:30AM

Just got done with the Run Test. That was a lot of fun!!!!

Did a 12 min warmup and then to the 5k.

Total time 20:31
Avg Pace 6:37
Vdot 48.2

Could have done a little better pacing. Mile 1 6:30, Mile 2 6:44 Mile 3 6:36 but just glad that is over.

I've at least got somewhere to start.

Joe

Nemo Brauch · January 5, 2011 8:40AM

Boy I'm having mixed emotions reading all your results! One side of me is saying "I'm so jealous, I want to be out there with them too" and the other side is saying "whew, so glad I don't have to do that 5k Test"!

I'm a mess!

Anyway- great job everyone. Looks like some good starting numbers!

Kitboo · January 5, 2011 9:03AM

Posted By Dave Boyle on 05 Jan 2011 07:05 AM

I am now officially off the cake.

-Dave

Doode, totally feel your pain. Team Kevtima has banned cake, cookies, soda, chips, and ice cream from the house. And Kevin started a new weight loss challenge between us. I gotta beat him at SOMETHING!

pgiesin · January 5, 2011 9:07AM

Was feeling good for a change and decided to do the run test yesterday, in the evening none the less.

Did a 1.5 mile warmup with a few striders mixed in just to loosen the legs up.

Total Time: 20:12 (6:38, 6:45, 6:49)
VDOT: 49.1

I think the holiday run challenge help prime the legs. I wish I could say the same for the bike test, which I stupidly did this morning.

Great job every one. The testing anxiety is now over, at least for a few weeks.

Week 1 Run Test

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