determine proper pace/vdot

david ware

I have been dealing with running injuries for a couple of years.  Last year I ran a 5k in 20:30 and got a 47.8 vdot.  I have been using that same number and its corelated paces for the last year with no problem.  i.e. last week did the week 3 advanced IM run of 20 mins @ z1, 2 x 15(5) @ z3, 30 mins z1 and then 20 mins @ z2 and felt fine, no detriment to my biking, etc.  Last night did a new test run and only hit 46.2.  This would change the paces by about 15-16" per mile.  Should I go with the newer, slower paces or keep with the older, higher paces?  Thanks.

david ware

One additional comment, did any Oly a couple of weeks ago and ran the 10k portion in 46:30 (7:30 pace) which is the old MP and the new HMP.

ghernand

lots of running injuries = u need to be more on the conservative side.

u need to feel good after multiple workouts over time. if you run faster and feel good that week, you may not feel as good with that pace the next week or the next.

if you go a whole set of weeks with feeling like you have way too much in the tank, then bump it up a bit.

that's my vote.

gh

Tom Glynn

I believe vDot scores should be taken in context. Run a bunch of races of various lengths and I think you'll find the vDot moves around both over different distances and periods of time. If I'm doing well consistently then I'll bump up my pacing; not so well, I lower them.

jayadams

Posted By david ware on 22 Sep 2011 12:05 PM

... Last night did a new test run and only hit 46.2.  This would change the paces by about 15-16" per mile.  Should I go with the newer, slower paces or keep with the older, higher paces?  Thanks.

I think your answer depends upon the test from last night.

 

1) Did you feel like the test was accurate (i.e. did you pace the test properly to exhaustion).

2) Were you suitably rested to come into the test fresh.

3) Were environmental issues actually non-issues (no wind, no excessive heat / humidity, elevation, etc.)

The fact is, sometimes if training focus hasn't been 100%, you've gained some weight, you've gone with a lot of long, slow distance stuff you WILL lose speed.  Your Vdot can and will go down if you've had time off from injuries or life getting in the way.

The best predictor of performance is past performance.  If the controlled Vdot test was administered properly and you feel the results were accurate and repeatable, you probably have some reduction in run fitness. If you just can't accept that, then rerun the test next week and see if maybe you just had a bad day.

Good luck, let us know how it goes!

Jay

stevekw

I'm with the other guys that vdot is not as 'hard' a number as we/I often regard it as

...article last weekend in the New York Times says that cyclists in a test could be 'tricked' into 2% more power than their best ever performance



A Little Deception Helps Push Athletes to the Limit

http://www.nytimes.com/2011/09/20/health/nutrition/20best.html?scp=2&sq=2% faster&st=cse