Training VDot

Derrek Sanks

Question on training VDot.  Three weeks before the end of my Out Season, I ran a 5K giving my a 50 VDot, which is a three point increase from the start of my OS 5K test.  Then three weeks later at the end of OS I ran a half marathon in 1:27:52, which is a 52 VDot.  As I transition into HIM training, do I use my 5K VDot or HM VDot?  Over the past few years my 5K and HM VDot ranged from 47 to 49, so this is new territory for me.  Thanks for any feedback.

Derrek

Al Truscott

Posted By Derrek Sanks on 31 Mar 2015 03:58 PM

Question on training VDot.  Three weeks before the end of my Out Season, I ran a 5K giving my a 50 VDot, which is a three point increase from the start of my OS 5K test.  Then three weeks later at the end of OS I ran a half marathon in 1:27:52, which is a 52 VDot.  As I transition into HIM training, do I use my 5K VDot or HM VDot?  Over the past few years my 5K and HM VDot ranged from 47 to 49, so this is new territory for me.  Thanks for any feedback.

Derrek

Absolutely use your most recent HM VDOT for upcoming HIM training and to pace your race. Either (a) you had a mini taper going into that HM and/or you were more fatigued leading into the 5K from OS work, which allowed you to see the increase or (b) you are one of those lucky few who has a better "far" than "fast" run physiology. In any case, it's what you;ve demonstrated you can do. To train or race at a lower effort level would be unproductive.

morpheus

Derrek-

Lost in some of the small print was Patrick's reasoning for wanting us to run, specifically, a half mary at the end of the OS. I think it was in the podcast around week 10. The take home message that I got was....it is not uncommon for our very short & hard training to be couple of 'vdot points' off for our longer race specific training. It was my impression that most of us will be a little off, + or -. And, it's this half mary that we can have a more accurate data point for the next phase of our training, usually starting to build to longer races.

So, yes, going with that PR and new Vdot is exactly what you are looking for. Not just b/c of the big bump but b/c that race result has given you an idea as to what you are capable of, right now, to build on for the rest of the season.

Great job!

Derrek Sanks

@Al, Thanks! That makes sense. I most likely was fatigued going into the 5K and for the HM I followed the OS plan except I did my FTP test on Tuesday vice Thursday. Also, I just now figuring out how to run out of my comfort zone in races.

@Chris, Thanks for you input. I'll look for that video; I vaguely recall it. I'm looking forward to 70.3 Choo and IMLP.

William Jenks

I agree, but there are two specific points that can be put succinctly:

1) Most people are really wiped out at the end of the OS. It's not terribly surprising that a couple weeks later you (or anyone) might score a bit higher if you've taken a little low-key time in between as advised.

2) Since these races are super long anyway, if you have a VDOT that is somewhat higher at long distance than short (uncommon, but it does happen), you should definitely use the higher one from the longer races, especially for your HMP and MP runs, since it's obviously a better approximation to your race.

davidpettigrew

Was your 5k done in a race also? I find i get a higher vDot during a race than I get if if just do a test on my own. It is just harder to push to your limits when solo.
Also, congratulations on a really great improvement either way.

Derrek Sanks

@William, now that you've mentioned it, last year after OS, my HM VDot was higher than my 5K VDot...interesting. I've never thought about that. Thanks.

@Dave, yes the 5K was a race and I too race better than I test.