I have been thinking a lot about the appropriate training paces I should run. The training program I followed last year was primarily made up of recovery, endurance, over distance, tempo, fartlek and VO2 paces. Guidance was given about heart rate level below lactate threshold (or above in the case of VO2). However, I never have had my lactate threshold measured, so I have been running this way based on feel.
That is why I am quite interested in the VDOT calculation that can be found on Jay Hendrickson's Runbayou website. I've played around with it before and felt that using my best 5k times resulted in too fast a training pace for me. However, using my 10k plus times were too slow. So I just plugged in my 5 miler time from the Park to Park and the paces look pretty solid to me. My VDOT value is 39 on that basis. The calculator recommends an easy pace of 10:23, a marathon pace of 8:57 and a threshold pace of 8:22. Boy I would like to be able to run the marathon pace that this recommends for 26.2. In general, I can not predict my times for 10K plus based on my shorter race times. I just do not have the endurance (yet).
Nevertheless, I will attempt to use these recommended paces as I slowly step up my mileage again.
I've posted my forward race plans on the sidebar. My race schedule is excessively busy through mid April. Looking forward, I do wish to do some half marathons in the April to September period and one full marathon in November or December.
Recent workouts: Yoga on Monday and 3 mi Easy run on Wednesday (30 min, 137HR)
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1 comment:
Joe-
i must say that the runbayou site is a lot of fun. i like where you said you are going with predicting your training paces. this is something i am starting to play with also.
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