August 6th, 2018 By Man Down

8 PAX responded to the ‘beep’ of their alarm clocks, fought off the fartsack, and came out to the Ridge Road Middle School track for a little more beeping (or “bleeping” which is the kind of test it feels like once it gets going!). Here’s what we did:

1. 800m Warmup
2. Beep Test #1
3. 400m Recover
4. Magic Mile
5. 400m Recover
6. Beep Test #2

The details and links for each test as well as the results of our first run through the Beep Test are below. Brutus, as usual, dominated. Unfortunately, he’s too old for the online scoring sheet to recognize his efforts! The Magic Mile assumes a few things that were not in effect this morning – a temp below 60 degrees and not having done a Beep Test just prior – so you guys can take heart that your calculated race pace from this will actually be faster! The link to the calculator is below with the description. Great job by ALL who came out!

Announcements:

• Kannon AO’s 1-year Anniversary is this Saturday. Plan to come out if you’re in town.
• Hit the Brixx 1K/5K/10K is Saturday, 9/15. We will be bringing Speed For Need and discounts will be available soon. Stay tuned and save the date!

Beep Test Results (Name, VO2 Max, Highest Level Completed, Total Meters)

1. Brutus     46.6      9.5      1540
2. Man Down      46.3      9.4      1520
3. 2 Step       44.8      8.9      1420
4. Laser      43.6      8.5      1340
5. Sparrow       39.5      7.2      1080
6. 10 And 2       39.5      7.2      1080
7. The Rock       33.9      5.4      740
8. Osceola       33.6      5.3      720

The Beep/Bleep Test is a multi-stage fitness test used to measure cardiovascular fitness and maximum oxygen uptake (VO2 Max). It is commonly used by coaches and trainers to measure overall athletic fitness and sometimes used as a prerequisite for police, emergency and military organizations. The Standard test has 21 Levels, and each level consists of a different number of Shuttles. The test is performed by running between two markers/cones placed 20 meters (65.6 feet) apart, at an increasing pace as indicated by the beeps. The test ends when you miss two consecutive beeps (or reach level 21, which none of us came close to). For any interested in repeating it, these are the specific rules:

1. Place cones 20 meters apart.
2. Start at one of the markers with the first “beep” and run to the opposite marker, getting there before the next beep sounds.
3. Turn around and wait until the beep sounds again before running back to the other cone.
4. Repeat this process for each shuttle until you are unable to keep up with the beeps. Remember, you must wait for the beep before starting the next shuttle.
5. When you miss a beep you must continue to run to the marker in front of you, turn at the end, and try to catch up with the pace. The test ends when you fail to reach the opposite marker for two consecutive beeps.
6. Your final score is the last level and shuttle you completed before missing a beep.

The Magic Mile is a different sort of test. Developed by Jeff Galloway, the goal is to run a measured mile (at a good, hard pace for you) and use the time to predict what you could run at longer distances. We did that, but were all still pretty fatigued from the first Beep Test. Ideally, the MM should take place in the beginning after warming up. But we still got a great workout! Check the calculator in the link to get a prediction of your race times.

Velocity

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