Hi all,
Got a question on maximizing my VDOT (according to Jack Daniel's tables). I have about 20 weeks until my goal race, which is an 8K in late March.
I am currently in the middle of a comeback:
1) I have a PR of 15:16 (VDOT = 68) from 4 years ago when I weighed 140 lbs.
2) Last week I did a 5K time trial and ran 18:04 (VDOT = 56) and I was about 170 lbs right after the run.
3) According to my interpretation of what JD has written on the effect of weight vs. VDOT, if I drop my current weight by 30 lbs I should be able to get my VDOT back up to 68. (68 = (170 lbs / 140 ls) * current VDOT of 56)
So what am I missing here? Should my emphasis over the next 20 weeks be just losing the extra 30 lbs I have put on? If so, should I cut out / minimize all the VO2 max workouts that might increase my chances of injury since I am technically waaayy over my old racing weight?
Or should I still try to follow JD's schedule for training for 5K-10Ks? My concern here are that:
1) I've heard it's harder to lose weight while you are doing really intense training
2) If I am operating on a diet of negative caloric intake, my body may start breaking down my muscles for energy.
3) I am kind of fat, so doing intense VO2 and Rep work may increase my chances of injury.
So anyways, what should I do?
1) Just do mileage/LSD and cross-train and lose as much of my weight as possible.
2) Follow JD's schedule for 5K-10K and also try to lose weight at the same time.
3) Kill myself for getting so fat.
4) Anything else that might be more beneficial than the options I have listed.
Sorry for the lengthy post, any constructive advice is appreciated, as well as any ridicule and sarcasm that may motivate me to train harder.
Thanks in advance.