I recently PR'd after following my Daniels plan for 6 wks. When do I train at the new vdot value? I've kept the same vdot the last 2 wks despite my pr. Should i hold the current vdot for another 2wks before moving up?
I recently PR'd after following my Daniels plan for 6 wks. When do I train at the new vdot value? I've kept the same vdot the last 2 wks despite my pr. Should i hold the current vdot for another 2wks before moving up?
I am pretty sure you can adjust it immediately.
VDOT is based on current fitness so bump it up. I think most people train at goal fitness and end up getting themselves in trouble.
So I'm good to go as of yesterday?
I think you're safe to start training at the next vdot so long as you think you are.
I can't remember where in the books but I'm pretty sure he states that it takes about three weeks for your body to adapt to your current VDOT training intensities and/or training volume.
Increasing too quickly would probably increase your risk of getting injured.
Daniels VDOT wrote:
I can't remember where in the books but I'm pretty sure he states that it takes about three weeks for your body to adapt to your current VDOT training intensities and/or training volume.
Increasing too quickly would probably increase your risk of getting injured.
This^^
"Daniels suggests that having determined your VDOT and the training intensities, you stay at that intensity for at least three weeks, even if a race suggests you have moved to a higher VDOT value. During a period of prolonged training it is safe to increase the VDOT value by a single unit after four to six weeks. However, realistically there will be a point where you have reached what is your maximum VDOT, which is why you should test it regularly."
Not sure why people post when they have no idea what they're talking about.
macdaddy wrote:
Daniels VDOT wrote:I can't remember where in the books but I'm pretty sure he states that it takes about three weeks for your body to adapt to your current VDOT training intensities and/or training volume.
Increasing too quickly would probably increase your risk of getting injured.
This^^
"Daniels suggests that having determined your VDOT and the training intensities, you stay at that intensity for at least three weeks, even if a race suggests you have moved to a higher VDOT value. During a period of prolonged training it is safe to increase the VDOT value by a single unit after four to six weeks. However, realistically there will be a point where you have reached what is your maximum VDOT, which is why you should test it regularly."
Not sure why people post when they have no idea what they're talking about.
his message implies he is already using the same VDOT for 8 (6 plus 2) weeks
kemboy wrote:
macdaddy wrote:This^^
"Daniels suggests that having determined your VDOT and the training intensities, you stay at that intensity for at least three weeks, even if a race suggests you have moved to a higher VDOT value. During a period of prolonged training it is safe to increase the VDOT value by a single unit after four to six weeks. However, realistically there will be a point where you have reached what is your maximum VDOT, which is why you should test it regularly."
Not sure why people post when they have no idea what they're talking about.
his message implies he is already using the same VDOT for 8 (6 plus 2) weeks
Right! But there are 2 or 3 posters who said it's based on current fitness or "if you feel you can handle it" which is incorrect.
Macdaddy wrote:
kemboy wrote:his message implies he is already using the same VDOT for 8 (6 plus 2) weeks
Right! But there are 2 or 3 posters who said it's based on current fitness or "if you feel you can handle it" which is incorrect.
I have Daniels Running Formula third edition and I recall reading about holding the current vdot even though I just achieved a higher vdot level to train at. I just can't find the exact page to reference after quickly thumbing the pages and was wondering if anyone knew off hand. I was in Phase III raced on my 6th of the 8 weeks in it. I PR'd. I'm currently on my 8th week of phase III and still training at the vdot i started with on week 1. I wasn't sure when I move up my training at the new vdot value.
Quoting the second edition (page 51): "I suggest staying at a training intensity for at least three weeks, even if a race performance suggests that you've moved to a higher VDOT reference value. During a period of prolonged training, WITHOUT RACES FOR EVALUATING IMPROVEMENT [emphasized language omitted in the quote provided by macdaddy above], it is safe to increase the VDOT value by a single unit after four to six weeks. "
Note that it is a suggestion, not a mandate. Too many people read everything about the tables as mandates.
So, OP, feel free to adjust your paces according to your last race.
This thread is a perfect example of why Jack Daniels is one of the biggest scams in running.
Are you saying that because people read Daniels so literally that they think they have to follow the tables exactly?
Because I don't think that this is what Daniels intends. If you read his book thoroughly, I think it is pretty clear that he intends most of what he says to be used as guidelines for people to figure out what to do.
As someone who has trained under Daniels' principles for years, I am constantly frustrated by those who seem to believe that Daniels' approach is one of strict adherence to some set of paces. That really isn't the way I read his work at all.
Smoove wrote:
Are you saying that because people read Daniels so literally that they think they have to follow the tables exactly?
Because I don't think that this is what Daniels intends. If you read his book thoroughly, I think it is pretty clear that he intends most of what he says to be used as guidelines for people to figure out what to do.
As someone who has trained under Daniels' principles for years, I am constantly frustrated by those who seem to believe that Daniels' approach is one of strict adherence to some set of paces. That really isn't the way I read his work at all.
Ok, I follow his training loosely. I run my easy paces slower than suggested even. My tempo paces are challenging but hell, isn't it supposed to suck? I just wanna make sure my I and R paces are in range of where I should be training at and maximizing my training.
I wasn't directing that comment at you. I was speaking more generally and specifically trying to understand the other posters comment on Daniels. No offense intended.
No offense taken. I really like following his plan, requires less thinking and planning on my part. His method is relatively cookie cutter and leaves room for adjusting. I just wanna make sure I'm on the right path is all. i try to stay close to my values and not over do it. I couldn't find the exact citation of when it's appropriate to claim the next vdot and train at it. Thank you for the response