Terrain adjusted VDOT calculator?

[Kmyle]

Hi all,

I just run a fairly hilly HM and would like to use the result to estimate a VDOT and plan my next flat marathon training accordingly.

Two questions:

1. Do you know of any VDOT calculator that would take into account positive/negative elevation? Or even better, a VDOT calculator that can take gpx files? My time was 1:27 with 500ft of positive & negative elevation (two big hills).

2. I did it out of shape with really little training (15 mpw, these past few weeks ) and a few extra pounds compared to my “ideal” race wait (153lbs vs. 146lbs). How do you take that into account to adjust your VDOT?

Thanks!

[ddalzell]

1:27 on “out of shape” training and 15 miles a week…

I give you a B+ on your back door brag… it could’ve been better (I also had just broken my femur the week before… for example)

In all seriousness… I think there is a translator in Strava that tells you your actual pace… but then again, strava numbers seem to be a bit high.

Good race.

[marcag]

Hi all,

I just run a fairly hilly HM and would like to use the result to estimate a VDOT and plan my next flat marathon training accordingly.

Two questions:

1. Do you know of any VDOT calculator that would take into account positive/negative elevation? Or even better, a VDOT calculator that can take gpx files? My time was 1:27 with 500ft of positive & negative elevation (two big hills).

2. I did it out of shape with really little training (15 mpw, these past few weeks ) and a few extra pounds compared to my “ideal” race wait (153lbs vs. 146lbs). How do you take that into account to adjust your VDOT?

Thanks!

Training peaks would give ou a normalized gradient pace, ie an equivalent pace for the run. You could multiple that NGP * 13.1 for an equivalent time on flat. You could get a VDOT from that. I don’t think the standard (free) edition it. The Premium version does. It’s great.
Strava will give you a “Grade Adjusted Pace” for each mile. I do not know how accurate it is. You can add all the miles for total time. That is free.

[styrrell]

For weight its 2.2 seconds per mile per pound, but you shouldn’t just lower your VDOT by 18 seconds a mile because you are overweight.

If you’re Vdot is 50 based on the run then its 50. It may go up as you lose weight but lots of factors apply. I wouldn’t make any adjustments, not even for terrain. Most people over estimate how much hills hurt them. Your 1:27 might be 1:26, but i doubt much lower and if you are starting a marathon training program with a base of 15 miles per week you re in for quite a bit of fatigue for a while anyways, so piling on miles and piling on intensity at the same time isn’t a good idea. Just use the the 1:27 time and when you race better or notice the workouts are much easier bump up the VDOT then.

[rbuike]

The free version of TrainingPeaks will give you NGP but it will only be as accurate your GPS as elevation correction is a premium feature. If you want to try premium free for 7 days PM me

[gwdiv]

For weight its 2.2 seconds per mile per pound, but you shouldn’t just lower your VDOT by 18 seconds a mile because you are overweight.

If you’re Vdot is 50 based on the run then its 50. It may go up as you lose weight but lots of factors apply. I wouldn’t make any adjustments, not even for terrain. Most people over estimate how much hills hurt them. Your 1:27 might be 1:26, but i doubt much lower and if you are starting a marathon training program with a base of 15 miles per week you re in for quite a bit of fatigue for a while anyways, so piling on miles and piling on intensity at the same time isn’t a good idea. Just use the the 1:27 time and when you race better or notice the workouts are much easier bump up the VDOT then.

Agreed. To the OP: remember that the whole reason that Vdot was created was to be a performance-based indicator of how hard you should be doing your workouts. Right now, your latest performance gives you a particular number. Stick with that number until you have gained enough fitness to perform better, and generally, gaining that fitness takes at least three weeks depending on how in-shape or out-of-shape you are. If you pick out a Vdot number based on what you think you “could” do, you’re tossing aside all of the thinking behind Vdot. You might as well not use it at that point.

[Kmyle]

Thank you all for the advices. Strava’s Grade Adjusted Pace calls for a 1h24min25sec.
I understand now I shouldn’t make any weight or fitness-based adjustment, thanks! I’ll start with a 55 VDOT and make race-based adjustments along the way to the marathon.