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I'm currently training for the Philadelphia HM using a cut-down version of the Daniels Marathon A program and having a problem settling in on which VDOT level on should be running.<br><br>
I've be running for about 11 months, finishing C25K and One Hour Runner around New Years. For the spring racing season I built my mileage slowly, peaking at about 25M/week spread over 4 days/week, including 1 day of "quality" which was either fartlek or a tempo run. Using my race times I chose E and T paces from the Daniels VDOT tables. This worked out pretty well for me.<br><br>
I tweaked a hammy in my last race of the season (May 6), after which I dropped my mileage considerably and cut quality runs for about 4 weeks. After an aborted flirtation with some interval training (sharpening for my July 4 race), I've been basebuilding for Philly. I'm now up to 45M and 5 days/week. I plan on peaking at 50M/week.<br><br>
Here's the problem. I ran two races in June and July on much lower mileage. Dates, distances, times, associated VDOTs, and circumstances were:<br><br>
6/10 5K 22:40 (7:18 ) VDOT=43 perfect day, flat course<br>
7/4 4.21M 31:48 (7:33) VDOT=42 hot, I had a cold<br><br>
Post 4th of July, the E pace for VDOT=43 (9:37) was not easy, so I fell back to VDOT=42 (9:48 ). However, since then I've put in some really good mileage, and I'm finding it quite difficult to slow down to the 9:37 pace, let alone the 9:48. Normally, I'd go out and find a race and reevaluate, but this being summer in Arizona there isn't anything on the schedule until an 8 miler on Labor Day, and even that race won't be ideal given the tough course and likely brutal conditions.<br><br>
So, what do I do? Do I take a day out of my training and do a mile or 5K time trial? Do I bump to VDOT=44? Do I find a natural E pace and use the corresponding VDOT? Do I suck it up and run at VDOT=43? I'm set to start quality runs for Philly this week, so I want to get my T & I paces as close to "correct" as possible.<br><br>
Thanks for reading this far, and in advance for any advice.
I've be running for about 11 months, finishing C25K and One Hour Runner around New Years. For the spring racing season I built my mileage slowly, peaking at about 25M/week spread over 4 days/week, including 1 day of "quality" which was either fartlek or a tempo run. Using my race times I chose E and T paces from the Daniels VDOT tables. This worked out pretty well for me.<br><br>
I tweaked a hammy in my last race of the season (May 6), after which I dropped my mileage considerably and cut quality runs for about 4 weeks. After an aborted flirtation with some interval training (sharpening for my July 4 race), I've been basebuilding for Philly. I'm now up to 45M and 5 days/week. I plan on peaking at 50M/week.<br><br>
Here's the problem. I ran two races in June and July on much lower mileage. Dates, distances, times, associated VDOTs, and circumstances were:<br><br>
6/10 5K 22:40 (7:18 ) VDOT=43 perfect day, flat course<br>
7/4 4.21M 31:48 (7:33) VDOT=42 hot, I had a cold<br><br>
Post 4th of July, the E pace for VDOT=43 (9:37) was not easy, so I fell back to VDOT=42 (9:48 ). However, since then I've put in some really good mileage, and I'm finding it quite difficult to slow down to the 9:37 pace, let alone the 9:48. Normally, I'd go out and find a race and reevaluate, but this being summer in Arizona there isn't anything on the schedule until an 8 miler on Labor Day, and even that race won't be ideal given the tough course and likely brutal conditions.<br><br>
So, what do I do? Do I take a day out of my training and do a mile or 5K time trial? Do I bump to VDOT=44? Do I find a natural E pace and use the corresponding VDOT? Do I suck it up and run at VDOT=43? I'm set to start quality runs for Philly this week, so I want to get my T & I paces as close to "correct" as possible.<br><br>
Thanks for reading this far, and in advance for any advice.