Week 8 Run Test
Had to jump ahead and do run test today, bike test planned for Tuesday, otherwise crazy week coming up.
25" improvement and 1 point Vdot bump. Not huge but improvement nonetheless.
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Had to jump ahead and do run test today, bike test planned for Tuesday, otherwise crazy week coming up.
25" improvement and 1 point Vdot bump. Not huge but improvement nonetheless.
Comments
Nice job, Bill. Improvement trumps getting slower. We are aging, right? Well done.
Dave
On a business trip in an unfamiliar city so I have postponed my 5k test. Instead I did my new favorite workout of 60' with 4x7'(5'). Overall 8.77 miles in 60:01 (6:50).
Warmup 10' @ 6:51
Interval paces 6:47, 6:37, 6:34, 6:40
Recovery paces 7:21, 7:10, 7:16
Extra time 8' @ 6:46
http://connect.garmin.com/activity/69581227
Perhaps it is psychological, but after my failed run test in week 1 and running consistently 15-20 sec faster than my paces based on RPE I am not at all motivated to do the next test. I feel like I will probably blow up again because of my "inverted vdot" (5k/8k VDOT 2 pts slower than 15k/half-marathon vdot), likely driven by poor VO2 max.
So I'll see how I feel when back home, and decide if I'll test or if I'll just use my currnet paces and RPE until my first road race on March 20.
Cheers,
Matt
2:18 is huge!! Great work!!
Ahhhhh, the sins of my underwhelming bike FTP test are forgiven. I bundled up and headed out tonight for a premature 5K test as the weatherman is predicting snomageddon tomorrow (Read: 2 – 8 inches and scoff in our general direction, please!) and I didn’t want to risk losing the consistency of the track for my test. Results yielded an improvement from a vDot of 39.71 (24:15) to a vDot of 41.46 (23:23). I had no idea what to expect but this felt like a pretty good improvement for a “non runner” and I’ll take it! Good luck tomorrow everyone!
Improvements from last test... I finished a full 5k!!!
VDOT didn't really change. I did my testing on the treadmill again and I'll be glad for the next test when I can find a local race to test my mettle...
Mile 1: 6:47
Mile 2: 6:46
Mile 3: 6:28
.1: 00:37
Total 20:37 = VDOT 48
Sad perspective for me... about a year ago I was doing the 5k leg of a spring triathlon over a minute faster! Spring is here though. Running in the great outdoors is always a great motivator.
No run testing for me. I will race 5Ks in April, that will be in or around week 14. Until than I will just monitor intensity through interval work. Good luck today.
The one take away I have from this is if you want to run faster, you have to actually get out and RUN! I haven't been logging a ton of miles since my broken foot in Oct and it clearly is showing. Everything is healed and there is no reason to hold back. Hopefully after the VO2 block, I'll be in a better position to crush the next test.
Good Luck everyone!
Hey guys, I just wish to help with your agonizing yourself over test results.
@Tom, I would not dare comparing outdoor race time with an indoor treadmill run. Many reasons for that, among those, cooling outside vs. no inside, unless you had a huge fan blowing at you. I am consistently 20sec/mi slower on treadmill even at 1% incline. So, I would not read into that too much.
For both of you guys, 5K is VO2max affair, not LT, that you have been training so diligently. While LT work has some effect on your VO2max, it does so very little. You have to train VO2max as diligently as you have trained your LT ability to run. Counts for both of you, who are trained well and not getting of the couch. For those that are getting of the couch, anything they do sticks, you are not so lucky and you have to do specific work for 5K and that is coming week 9. You will have clocked major improvement in week 14 after you take this solid foundation and build on it with your VO2max work, I promise.
You both rock, stick with it and keep it up.
Good work everyone!
vDot test done. 23:02, or 7:25 pace. 20 second PR. I am happy since i didn't want to do it. But major storm coming to NorCal so it was today or nothing.
Actually did the bike test after and got 12 watt bump. Totally abysmal effort as I melted baddly the second 20'.
@Alex, thanks for the feedback. I'm definitely looking forward to getting in the outdoors again. I like the treadmill for brick runs for now because I can jump off the bike and hit it hard. On pure run days I will start hitting the great outdoors and working on that VO2max the way God intended!
@Aaron, injuries suck and I'm still working my way back. Still feel the pangs of PF on run days. Kind of sucks working back from it though.
@Alex - great advice. I'm definitely looking forward to retesting in week 14. I know that the VO2 work will help boost my numbers.
@Tom - Injuries do suck, and I've been a little over cautious as I don't want to have any set backs. It's a long season and staying healthy is priority number 1 (next to getting lighter and faster :-) ).
I'm taking the same approach. March 20th 8k road race, and another 8k on April 11.
1 00:08:01 1.00
2 00:07:46 1.00
3 00:08:06 1.00
Avg HR: 164 bpm
Max HR: 174 bpm
So I ran PR by 22 seconds and beat my week 1 test by 5.4%
I still have a lot of discomfort while running, but I am really starting to like the results. The work is hard, but the work works. I am still expecting to run faster, but I understand that jumps may not be as much next time around. Eitherway, I am sold on the OS kool aide. I am excited to see what the next phase brings and wondering how these results will transpose into a HIM and IM, but for now, I am telling everyone that I am not a jogger anymore......I am an EN Freak!
Sending congrats to everyone and lots of LOVE to the HAUS, couldn't have or wouldn't have done it without you. Chap.
Ok, so I guess anytime you're not getting slower is a good thing, but running SUCKS and all the work over 8 weeks made me want a much better result - but I guess I already knew that running was my weakest event. So, I dropped 34 seconds from week one and posted a 25:06, with a 1 point vdot jump to 38. Still not anywhere near my 5K PR (off the bike in a sprint even) of 22:28. Got WORK to do.
Mile 1 - 8:53
Mile 2 - 8:56
Mile 3 - 8:22
I set the TM at the pace needed for a vDot 34 and then during the last mile I increased the TM by .3 mph every 1/5 mile to the finish. So here are my test results from the Data Tool:
No test for me as I just get back in to training, but excellent job by the group. I did a run yesterday and took today off.
@ Tom& Aaron, as mentioned don't beat yourself up about no improvment it will be there at the end when you are rested. Just don't go and start doing to much extra and burn yourself out.
@Greg ;34" is a decent improvments even though it's not what you might have wanted.
@ Allen 5 minutes + is a hall of fame test nice job.
Gordon
I want it to be officially known that Chap sent me a PM calling me out and that he was going to run me down over the next few months.
Two words, Chap.
Ya, you better be trembling cuz my bigg arse is all you are gonna see!
Wow, you guys and gals are having some great tests. I'm almost jealous that I'm not testing, almost.
Just started running again last week, so I'm just taking it easy and getting some frequency in.
Allen, you're going to get biggest vdot jump award for sure. Congrats.
Dave
I tweaked my foot on the brick on Monday so I took a couple of days off and tested today. Traveling this weekend so I'll knock out as much of the weekend bike ride as I can tomorrow morning before work, take Saturday off or easy run/swim (if the hotel pool is worth it) and then hit Sunday's planned run. Back on schedule on Monday.
Today's test went okay, a slight improvement but I have been focusing more on the bike than the run. Started OS with an 18:28 5k and did an 18:22 today. VDOT went from 55 to 56 so training paces will be about 5" per mile faster. LTHR ended up at 170, up from 169 last test. I think I'm definitely bumping into the roof and am looking forward to the VO2 Max work coming up! (I think)
Nice work all!
Nice work testing people. I will run a 5k in the next few weeks and am going to skip the mental fatigue here. I did do a nice set of 3x1 milers into a headwind!
@Mike - Perfect. An outdoor HM is one of the best true indicators of one's vdot, much better than a 5K. Run strong and let us know how it goes.
I'm a little late to the party, had to take a couple of days off with some tightness in my back . . .
I do a 3 mile test and dropped from 24:06 (8:03 avg) to 22:52 (7:40 avg)! vDot went up almost 2.5 points to 40.76 and both my avg and max HR were a handful of beats lower than last time!
Keep it up everyone, WORKWORKS!
@Mike - good luck in the half.