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For a run test - average pace or normalized graded pace?

[Deleted User][Deleted User]
in General Training Discussions

I did a half marathon today, which I'm going to use as my final run test for the November outseason.  The race went great and I'm happy with the results.  Final time of 1:51:28, with an average pace of 8:30 min/mile, giving a VDot of 40.



I do have a couple of questions though:

1.  It was quite a hilly course, whereas all my earlier tests were done on an absolutely flat course.  WKO, when taking the hills into account, gives me an normal graded pace of 8:18 min/mile, which would result in a VDot of 41.  I wonder if I should consider using that?  The training paces look reasonable at that Vdot.

2.  Would my LTHR be the average HR over the entire half-marathon?  Seems that would be lower than what you would get for a 5k test?

 

Comments

  • Al TruscottAl Truscott

    My own experience is that a half marathon VDOT is good to use for determining how to pace an Ironman. A 5K is better to use for setting shorter interval training paces.

    If you don't want to do another 5K sometime, I'd say use the 41 for training and the 40 when it comes time to determine how to pace IM LP.

    NGP is supposed to correct a hilly course to what you could do if it were flat. There are several possible confounding factors: accuracy of the elevation measurement; and clarity of the algorithm. I'm not a data or math guy, so I can't comment on the latter. And I don't know how well the WKO+ actually corrects for the normal "drift" of the GPS elevation data points. So, I suspect NGP is rather fuzzy, and I don't pay too much attention to it, except ...

    I use NGP to assess some of my bricks, the ones that call for, say HMP out and MP back. My brick course after a trainer ride is a lot of uphill on the way out, and a lot of down on the way back. For instance, today, my HMP/MP brick showed NGP/actual paces of 7:15/8:05 on the way out, and 7:43/8:12 on the way back. (My goal paces would be 7:06/7:30). This confirmed my RPE and HR which told me I was working a lot harder going out than back, even though the actual times were very close.

  • Chris GChris G

    While I agree with Al, call it 41 for now and reevaluate as we get closer to LP.  A lot can happen in 19 weeks.

  • manconamancona
    Make sure you do the GPS elevation correction in WKO before even considering the NGP to be accurate. GPS is know for being very bad with altitude.

    That said, 1 vdot point is not a big deal. Give the 41 paces a try ans see how it feels. If you are really struggling hitting the paces back off a little. If you can hit them day after day, stick with it.
  • [Deleted User][Deleted User]
    Thanks for the input everyone. I think I will give the dot 41 paces a try - the 40 paces seemed to be getting easier lately.
    One point of clarification - I use a Suunto which has an altimeter for elevation - probably much more accurate than GPS for relative changes in elevation.
  • cwhytecwhyte
    Wind can also mess up your NGP.
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