Run Zone confusion
Hi. I am new to Endurance Nation and still have a lot to learn. I just finished my first real 5K time trial, put the results in the data tool, and looked at the pace zones. My VDOT is 42.5. Zones 1, 4, and 5 line up with what I expected based on previous experience with heart rate training using Friel's zones, and then moving to Daniel's paces using what I guessed my VDOT to be based on last year's run times.
What has me confused is the paces for Zones 2 and 3 from the EN data tool. I had always thought that Daniels E pace was the equivalent of Friel's Zone 2 and Daniels M pace was Friel's Zone 3. In other words, long endurance type runs should be done at Daniels' E pace or Friels's Zone 2. So when I saw zone 2 on my EN training plan, I had been using Daniels E pace. But comparing the EN data tool results to Daniels' tables, it looks like for EN Zone 2 equates to Daniels' M pace not his E pace. Was I just wrong all along on the way that Daniels' paces convert to zones, or is the EN version of zones different than the Friel model for zones?
I realize this is mostly an academic exercise. It doesn't affect how I am actually going to train because I will use the data tool result paces combined with how the training plan tells me to run them. It will mean that I need to run a good bit faster on zone 2 long runs than I have been. That said, I like to understand why, so I am trying to figure out if this is a different way of thinking about zones or if it is the same model and I had it wrong in the past.
The main reason that I really like the EN plan so far is that I look at many of the sessions and think "I can't do that," and then I do it and I am definitely getting faster as a result. This is probably just another example of that phenomenom.
Thanks in advance for any guidance on this.
Dan
Comments
Dan,
Please review this Wiki post, the revised front page of the Quick Start Guide, with a new, mo' better description of our training zones. Also, if you are training with pace, use pace as your primary guide, HR as the secondary. So you should run at the pace and just observe what your HR is doing, not running at HR and observing pace. This pace-as-primary thing is more important the faster/harder you are running. IOW, when doing interval training at T-pace, run the pace and basically ignore HR.
Given that the Wiki entry/chart is trying to help clarify confusion, it may be worth mentioning that the notes for Zone 2 ("Intensity you'll race Ironman at") and Zone 3 ("HIM Intensity") aren't accurate from a run *pace* perspective (although they are from a ride power perspective).
Dan
Good Point Craig. This obviously over simplifies the race pace guidance. Sometimes we're our own worse enemies! Thanks for pointing it out.
FWIW, today I'm jamming out a HIM execution doc for the wiki, like what we have for IM racing. Will be tonight or tomorrow.