Hey everyone, thanks for all the great feedback. I was planning on using a previous Vdot since my test pretty well sucked but I will use the test Vdot and look to improve from there rather than risk injury. Doesn't make alot of sense to have all of this great input and experience if we disregard it! Geoff
Got started a day late - just did my run test yesterday. I hate these run tests. I actually only did 2.7 miles, as my hamstring started to feel bad and I've had trouble before getting injured early in the season. I guess it's OK to use the pace that my garmin calculated for the last mile - I felt like I could have kept going. The bad news is I'm starting exactly where I started last year in terms of VDOT. The good news is that I didn't do my first test until the end of January last year, and I'm heavier this year with the same speed.
Week #1 Vdot test for JOS done. Tested on the dreadmill at 2.0-2.5% incline (which I find to be the best correlation with paved roads). 17:56 for the 5k, with Vdot around 56.5. Down a few clicks from the summer, but pretty much in line with expectations. It appears as though the 1500 LSD miles from ultra season are still winning the battle over speed. Time to change that.
Dana, I find doing work on a track really helps with pacing. The hash marks every 1/8th (1/2 lap) mile really dials things in after a few sessions. And have fun at the RR Half! Post your results.
Comments
Hey everyone, thanks for all the great feedback. I was planning on using a previous Vdot since my test pretty well sucked but I will use the test Vdot and look to improve from there rather than risk injury. Doesn't make alot of sense to have all of this great input and experience if we disregard it! Geoff
William,
The age correction would even out with my weight correction
.
Dave
Completed Week 1 run test this afternoon....ended up better than expected.
Total Distance: 3.11
Total Time: 24:32
Vdot: 39
Avg Pace: 7:54
Avg HR: 183
Mile 1: 7:33
Mile 2: 8:05
Mile 3: 8:04
.11: 7:40
Perhaps I should learn pacing?????? I'll be working onthat this weekand at the AZ RnR half!!
Dana, Justin and Bob:
Good work, guys!
Dana, I find doing work on a track really helps with pacing. The hash marks every 1/8th (1/2 lap) mile really dials things in after a few sessions. And have fun at the RR Half! Post your results.
Dist 5k
Time 22:44
Avg Pace 4:33
Avg HR 159
1k 4:43
2k 4:37
3k 4:34
4k 4:26
5k 4:24
VDot 43 (still trying to learn what this is)
Dude, excellent pacing with a little push at the end. Well done!
@Nemo Sorry, miles does the same to me
I'll slowly convert everyone to the dark side..
@John Thanks for the encouragement.