Difference between revisions of "Running Calculator"

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{{DISPLAYTITLE:Running Calculator with adjustments for temperature and body weight, plus FIRST training paces}}
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This calculator will generate training paces, race prediction, with adjustments for temperature, body weight and altitude. This calculator works by estimating your [[VO2max|V̇O<sub>2</sub>max]] and using that to predict your race times and training paces. To find out your [[VO2max|V̇O<sub>2</sub>max]] and associated paces, you will need the results of a recent race into the form below.
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* You may have several race results that indicate different [[VO2max|V̇O<sub>2</sub>max]] values. If the races are all reasonably recent and reflect your current fitness level, use the best. If you've been injured or had a break from training since your last race, you should not use an old race result.
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* This Calculator will also attempt to compensate for races run in hot conditions. This is based on the research documented at [[Impact of Heat on Marathon Performance]] and is an estimate only. If you enter your weight, the calculator will predict your race performances at different body weights, assuming the weight change is due to body fat only.
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* This calculator no longer generates VDOT paces nor will it output the [[Long Run|long runs]] for the Jack Daniels marathon plans. Jack Daniels requested the removal of this functionality.
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* If you provide your power values, the calculator will display running power for each pace. It modifies the simple "1 watt per Kg per meter" approximation with an offset. I find that a weight 1.5Kg less than my real weight and an offset of 22w matches [[Stryd]] for me.
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<html>
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<form style="font-family: Helvetica,Arial,sans-serif;" method="get" action="/wiki/VDOT_Results" name="VDOT">
  
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The idea of [[VDOT]] is at the heart of [[Jack Daniels Running Formula]]. To find out your [[VDOT]] and associated paces, you will need the results of a recent race. Go to [http://www.runbayou.com/jackd.htm http://www.runbayou.com/jackd.htm] and enter your race time and distance, then hit "Calculate VDOT". This will give you a series of equivalent times for other distances. It will also give you a list of paces for various workout types and distances. So, if you did a 5K in 21:00, you would get aerobic intervals (I Pace) of 400m in 1:38, 800m in 3:35, 1200m in 4:54.  Remember that this gives you the paces to use in a training program, but it is not itself a plan, just the paces.
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<table style="text-align: left;" border="0" cellpadding="1" cellspacing="1">
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There is an explaination of the paces at [[VDOT Based Intensities]]. The quantities mentioned in the calculator, such as 'Qty: lesser of 90 min or 16 miles' is taken from the Jack Daniels book and reflect JD's overall maximums. This does not mean that you should necessarily be using all of the paces; it will depend on what training you are doing.
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<tbody>
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<tr><td>
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You may have several race results that indicate different VDOT values. If the races are all reasonably recent and reflect your current fitness level, use the best VDOT number. If you've been injured or had a break from training since your last race, you should not use an old race result.  
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<label for="Distance">Distance</label>
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</td><td>
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Note: you must enter the time of a race you have completed, not your target time for a race. Please repeat out loud "I will enter the time of a race I've completed". More seriously, this is a very common mistake that you need to avoid. Train based on your current fitness, not the fitness you hope to achieve. If you put in a target pace rather than an actual pace you are missing the point of the system. Jack Daniels paces are intended to provide a pace that produces a specific training stress. If you don't use a previous race pace, you will be using the wrong pace.
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<select id="Distance" name="Distance">
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<option value="0">1500 Meters
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<option value="1">Mile
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<option value="2">3K
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<option value="3">2 Miles
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<option value="4" selected="selected">5K
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<option value="5">8K
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<option value="6">5 Mile
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<option value="7">10K
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<option value="8">15K
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<option value="9">10 Mile
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<option value="10">20K
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<option value="11">Half Marathon
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<option value="12">25K
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<option value="13">30K
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<option value="14">Marathon
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</select>
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</td></tr><tr><td>
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<label for="Time">Time</label>
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</td><td>
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<input maxlength="3" size="3" name="Hours" value="0" style="border:1px solid #F7730E;">:<input maxlength="3" size="3" name="Minutes" value="0" style="border:1px solid #F7730E;">:<input maxlength="3" size="3" name="Seconds" value="0" style="border:1px solid #F7730E;">
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</td></tr><tr><td>
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<label>Body Weight</label>
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</td><td>
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<input maxlength="3" size="3" name="Weight" value="" style="border:1px solid #F7730E;">
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<select name="WeightUnits">
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<option selected="selected">Kg</option>
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<option>Pounds</option>
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</select>
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<label>Given body weight, we can estimate how weight changes will impact performance</label>
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</td></tr><tr><td>
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<label>Body Fat</label>
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</td><td>
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<input maxlength="3" size="3" name="BodyFat" value="" style="border:1px solid #F7730E;">
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<label>Given body weight and body fat %, we can improve our estimate of performance changes</label>
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</td></tr><tr><td>
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<label>Weight for Power (optional, Kg.)</label>
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</td><td>
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<input maxlength="5" size="5" name="PowerKg" value="" style="border:1px solid #F7730E;">
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<label>Power Offset</label>
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<input maxlength="3" size="3" name="PowerOffset" value="0" style="border:1px solid #F7730E;">
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<label>To match Stryd, try 1.5Kg less than real weight and 22w offset</label>
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</td></tr><tr><td>
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<label>Heat Index (optional)</label>
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</td><td>
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<input maxlength="3" size="3" name="Temperature" value="" style="border:1px solid #F7730E;"></label>
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<select name="TempUnits">
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<option>Fahrenheit</option>
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<option selected="selected">Centigrade</option>
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</select>
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</td></tr><tr><td>
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<label>Max Weekly Distance(optional, miles/Km)</label>
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</td><td>
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<input maxlength="3" size="3" name="Mileage" value="" style="border:1px solid #F7730E;">
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</td></tr><tr><td>
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<label>Extra Distances (8K, etc.)</label>
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</td><td>
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<input name="Unusual" value="Unusual" type="checkbox">
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</td></tr><tr><td>
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<label>Distances Beyond 50K</label>
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</td><td>
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<input name="Longer" value="Longer" type="checkbox"></label>
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</td></tr><tr><td>
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<label>Metric</label>
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</td><td>
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<input name="Metric" value="Metric" type="checkbox" checked="true">
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</td></tr><tr><td>
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</tbody>
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</table>
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<br/>
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<input type="submit" style="border:1px solid #F7730E;background-color:white; color:black"/>
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</form>
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</html>

Latest revision as of 02:27, 15 November 2024

This calculator will generate training paces, race prediction, with adjustments for temperature, body weight and altitude. This calculator works by estimating your V̇O2max and using that to predict your race times and training paces. To find out your V̇O2max and associated paces, you will need the results of a recent race into the form below.

  • You may have several race results that indicate different V̇O2max values. If the races are all reasonably recent and reflect your current fitness level, use the best. If you've been injured or had a break from training since your last race, you should not use an old race result.
  • This Calculator will also attempt to compensate for races run in hot conditions. This is based on the research documented at Impact of Heat on Marathon Performance and is an estimate only. If you enter your weight, the calculator will predict your race performances at different body weights, assuming the weight change is due to body fat only.
  • This calculator no longer generates VDOT paces nor will it output the long runs for the Jack Daniels marathon plans. Jack Daniels requested the removal of this functionality.
  • If you provide your power values, the calculator will display running power for each pace. It modifies the simple "1 watt per Kg per meter" approximation with an offset. I find that a weight 1.5Kg less than my real weight and an offset of 22w matches Stryd for me.

::

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