Some have asked me about using heart rate zones / rates versus VDOT training ranges. I was introduced to the Jack Daniels VDOT training method last spring by Coach Lloyd. It had a huge impact on my marathon and triathlon season last year.
Threshold run - VDOT pace and how it matched with RPE and Heart Rate Zones:
I did my first full-blown Lactate Threshold run set of the season Tuesday (3M w/u + 3 X 10min @ LT + 4M c/d). What I found was an excellent agreement between the prescribed VDOT pace for the workout, and my corresponding heart rate during the repeats. The majority of the time, my HR was right in Zone 4 like it should be for this kind of workout. Having the Garmin 305 to record it all and download into my PC to chart it out, has been a great tool, too.
What is interesting, is that if I did the workout only using HR feedback, I would have gone out too fast in the first repeat. I felt great (since, by design, this is slower pace than the 1200m and 800m intervals done in prior weeks) and my HR was below Zone 4 for the first few minutes of the first interval. It would be easy to mess up the workout just going by RPE and/or HR. Going out too fast is one of my challenges in both speed workouts and races.
Long runs VDOT/ HR / RPE
My long runs based only on HR and RPE were too slow in years past, and not as effective as they have been this year. Doing my easy runs this year nearly 1:00/mi faster than last year, with a HR that still was properly in Zone 3 - has been a big boost for me. I have re-adjusted my RPE for this pace, and now it feels "right" too, and I can do it by feel now - but that took lots of miles to adjust to.
In conclusion:
Having a set pace to hit for the intervals using VDOT, and monitoring RPE and HR to make sure my body is properly responding has been a great combination for me this season.
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