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vdot tables

dan_forbesdan_forbes
in General Training Discussions

Everyone,

Someone sent me this link a little while ago and thought I'd pass it along to others who may be interested in it.  It has way too much information for me, but it does break splits nicely for a track workout so I don't have to break out a calculator and start converting minutes to seconds and then back to minutes (I'm lazy).  Anyway, maybe you have seen it or there is something like it here in EN that I haven't seen yet.  Anyway, enough talk.... 


http://www.electricblues.com/runpro.html

Dan

 

Comments

  • jetskrjetskr
    The "Projected Impact of Weight on Marathon Time" table is really something. Assuming it's acurate, it's pretty interesting to see how much impact 15lbs has on this runner's VDOT. Just dropping that weight will move him from 41.7 up to a 45.3.

    I know that dropping some extra pounds will allow me to move quicker but it's another thing to see the extent in semi-plain language.

    Thanks for the link!
  • bdshandmdbdshandmd

    great link!

    thanks!

  • DocHoffartDocHoffart
    Jeez...I guess I know why @ 180 lbs I was a much faster runner than now at 196.

    Cool link. Thanks for the share.

    V
  • manconamancona
    Crap...according to Daniels I should lose another 5 lbs more then I raced at last year :-) If it is correct, I might actually try it.

    Great resource though, thanks for sharing!
  • Coach RichCoach Rich

    I check it out. That is one confusing-ass spreadsheet, that's for sure. Does it tell me my E, M, T, etc paces in there?

    If the weight stuff is accurate, it REALLY drives home the importance of body comp, especially the difference between hitting a training weight and then getting very serious to hit a race weight. For me, going to 160lb (very good training weight for me) to 153lb (super light race weight, have only hit it once, in '02 when I qualified at WI) lifts my VDot by over 2pts.

  • dan_forbesdan_forbes

    @Rich, that's why I posted it, I have no idea how to read it!!!! I figured some of you could put it to good use.  I think if you stare hard at it like those computer generated 3-D posters, the E, M, T paces do come out at you.

    Dan

  • rah2774rah2774
    thanks, that's really cool... granted I don't understand most of it - I do see that when I can lose my injury weight (getting back to my "normal" and my "race" weight) I'll have a much better VDot and when I'm back into marathon mode looking at the weight I should shoot for for a BQ time is a bit daunting...
  • Coach RichCoach Rich
    Posted By Dan Forbes on 09 Apr 2010 06:33 AM

    @Rich, that's why I posted it, I have no idea how to read it!!!! I figured some of you could put it to good use.  I think if you stare hard at it like those computer generated 3-D posters, the E, M, T paces do come out at you.

    Dan

     

    Yeah, I stood back a couple feet and let my eyes go out of focus but it still didn't jump out at me

  • Coach PatrickCoach Patrick

    This is very cool, thanks for sharing!

  • Matt SamojedenMatt Samojeden

    This spreadsheet has been the vDOT tool I have used sense joining th EN house. ( yes a older version). There is an amazing amount of useful training and racing information in there. I suggest take some time over a good beer and read the instructions at the bottom and to do some “what if” variations of numbers , weight, temp, pace per distance , …… I used this tool to set targets for my run progress for this season and the process is working. Really the EN Work Works approach is getting me up to my age potential!!

    Matt



     

  • charrischarris

    x10 - I love this too (being the Daniels' fan club member that I am).  In fact, I loved it so much that last year (pre-EN days for me), I stole liberally from it to create a "predict your IM run" spreadsheet - although I took out all the cool stuff mentioned here, lol.

    Seeing this thread reminded me that despite sporadically chipping away at it every couple months, I never did finish the damn thing - so I finally did over the lunch hour and just posted it:


     

    Thanks for the nudge!
  • Mark StovallMark Stovall
    Thanks Craig. I would say you are my hero for this but the fact is you attained hero status when I saw the lava lamp in the pic of your man cave in another post. Awesome!
  • Al TruscottAl Truscott

    Yes, thanks! I used the spreadsheet for something slightly different then intended. I want to do a VDOT test during IM training to help set my race pace expectations. I could do either a 5K or 21 K race two weeks from now, and wondered which might be the better tool to use. So I took this spreadsheet, and input the times from an HIM and a 5K I did before IM CDA last year. The HIM time was only 8 minutes faster than my actual IM marathon time; the 5K time indicated I should have run much faster (which I know I couldn't/can't do).

    So despite wanting to race a 5K to get a higher VDOT, I'm going with the HIM, and will probably drop my VDOT going into the IM.

  • Geoff_SageGeoff_Sage
    Very interesting. One thing I learned during my marathon training a number of years ago was that for every pound I was able to drop in weight I would drop my max heart rate on a particular training run one beat per minute. Worked like clockwork. 10 lbs 10 beats per minute. I am sure there is a similar correlation in vdot results. Which is a good thing since I just did my first vdot test today at 41.4 and could easily stand to drop 10 lbs. I was surprised when I put in my distance and time that was all that was necessary to compute the vdot, nothing to do with HR or weight. Pretty simple calculation, faster time = higher vdot.
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