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Can vdot be estimated from the run leg of a tri?

Satish PunnaSatish Punna
in General Training Discussions

I have been training using paces based on a 1/2 marathon in May, vdot of 47.x for a z4 pace 4:27/k or 7:10/mile.  Yesterday I did a sprint tri and ran the run leg (5.6k) with an average pace of 4:19/k (6:57/mile).  I have found the 4:27 pace to be a bit easy in workouts earlier this summer, but I also have a bit of a nagging knee issue now better but 'lurking'. 

Assuming I can keep my knee intact, and looking forward to fall running races 5miler, 10k and half marathon, would it be unreasonable to adjust vdot up to reflect 4:20/km as a new z4 pace- i.e. vdot of 49? 

Comments

  • Al TruscottAl Truscott
    Don't know what you mean by "use sprint tri for VDOT" . Your time gives a VDOT of 45. There are too many variables to try and translate Triathlon run times or training times and RPE into a true VDOT. You say you want to keep your knee intact. Don't change your VDOT until you prove it in a running race or TT.
  • Satish PunnaSatish Punna

    Al- thanks for the response.  To clarify I was operating under the assumption that z4 (tempo) training pace is somewhere around sprint and oly race pace. So extrapolating backwards- 4:19 for sprint race pace might be sort of equal to 4:20 z4 training pace? (especially since 4:27 pace in training for z4 repeats feels a bit easy most days).  ***all paces for km splits- the day I run a 4:20 mile is the day I retire***.

    Point taken though.  I will see how I do in the early September 5 miler and adjust from there. 

  • Racing YodaRacing Yoda
    To go along with what Al said. I am using a Vdot from a race I did. I did not extrapolate the number, I took it at face value and am simply using that time. Do I think I can run faster? Yes. My training times in my runs indicate that. But until I prove it in a race I just use what I have.
  • Peter GreaggPeter Greagg
    Satish — agree with Al and others.
    That said, if your training paces appear "too easy", you might consider the advice Coach P gives in the OS in these circumstances — ie, with Z4 intervals, you could shorten the recovery?
  • cgres123cgres123
    I have used a new Vdot earned in a Sprint race last year. I thought right on and tried using my new numbers in training. It just was not working for me. I don't know why what AL said would make any difference as for me, not so much.
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