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Over 60's training

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NZD Sep 2024 1:44am, 6 Sep 2024 116 posts	Quote Pin NZD Suunto PL vs Garmin VO2max As mentioned in earlier posts, my old Suunto watch (Ambit3) does not output VO2max. Instead provides a Performance Level (PL) estimate which they say is VO2max multiplied by 'running efficiency'. The general consensus online seems to be that PL roughly equates to VO2max. Indeed, the table Suunto link to for assessing PL values is a standard 'VO2max - age - fitness' table. I have never been certain how comparable the PL and VO2max figures are though. Over the last 10 days my PL has been 51, up from a low of 48 two-three months ago. Out of interest I ran results from a few recent runs against the Fetch VO2max calculator (https://www.fetcheveryone.com/training-calculators-vo2max.php). + Typically for an 8+ km training run with an elevation gain (EG) of 51m, the calculator yields VO2max about 1 higher than the Suunto PL figure. So quite close. + Extracting out segments of a run that are reasonably flat increases VO2max to about 1.5 higher than PL (VO2max takes no account of EG and as I understand it, watches use only flat parts of a run to determine it) + For faster runs, the margin can be quite a bit higher. My most recent parkrun from a month ago (24:36, ave HR 149) yields Fetch VO2max = 54.5 (vs PL 49). Oddly (well oddly to me) the VO2max value increases to 56.2 if I put my age down as 60, rather than 76! I'm not certain why age comes into it? The online tables I have seen take age into account when assessing fitness based on VO2max; eg. https://www.firstbeat.com/en/blog/whats-a-good-vo2max-for-me-fitness-age-men-and-women/. Other calculators I checked use only distance and time, taking no account of HR, age, or gender. They also give much lower values! eg. VO2max = 39.05 (vs PL 49) for my recent parkrun. eg. https://runalyze.com/tools/effective-vo2max?_locale=en. (Quite a few other variations as well). Maybe the runalyze VO2max type estimates are what the First Beats tables relate to? If so, not clear how to interpret the Fetch values; ie. how they relate to fitness level? (@fetcheveryone?) === I am interested to know what differences others here get between Garmin VO2max estimates, and the Fetch and runalyze calculators. One or two here prepared to run data from a couple of runs through the Fetch calculator ....?? Garmin VO2max closer to Fetch, or closer to runalyze? Or what?
NZD Sep 2024 4:34am, 6 Sep 2024 117 posts	Quote Pin NZD 5k race pacing Link below was posted in the sub 3.30 marathon thread. May be of interest to some here. coros.com
alehouse Sep 2024 8:24am, 6 Sep 2024 283 posts	Quote Pin alehouse Physio report: pleased with progress, but must up the strengthening of the glutes and quads. To include the rowing machine, both for strength and to increase the heart rate. To gradually extend the runs, so today will be something like 4 x one minute, possibly slightly longer. To increase the volume of walking, and to include hills where possible. Wish I could help you, @NZD , but not really in a position to at present! Last two days, Wordle in three. Not tried today's offering yet.
solo Sep 2024 10:44am, 6 Sep 2024 1,116 posts	Quote Pin solo @NZD tbh I don't really analyse my data much, HR for pace really. I think the V02 max on Garmin is a good indicator for me when I am getting fitter. At the beginning of this block of training it was 47, todays reading was 55 but I have no idea what it means! @alehouse that is great news. Plenty for you to work on 😁 I have never used a rowing machine but I know a lot of people swear by them for getting fit. Glad you have managed a good night's sleep @Welshpoppy I have had a very easy week running wise and still enjoying beautiful weather, 22 degrees, sunny and incredibly muggy. Not racing weather though 🙄
Torque Steer Sep 2024 5:24pm, 6 Sep 2024 74 posts	Quote Pin Torque Steer "Season of mists and mellow fruitfulness..." Lovely day out there now as I had a brief airing- still can't do anything that may strain the stitches Thanks all for good wishes - all going to plan so far. Going back on Monday to see the consultant who carried out the op and to get his assessment Saw a friend who was having a little trot out before the GNR on Sunday - he was hoping it wasn't going to be too warm for it. I told him the breeze off the North Sea reaches a long way inland!! 0061 are you GNRunning? NZD easy answer to your conversion problems - buy a Garmin However VO2 max is not, in itself, a predictor of performance - rather it is a shadow predictor of muscle contractility ability- now that should get you really confused! alehouse great progress - and a good forward look on training. WP hope the sleep patterns improve quite a bit for you Canute excellent progress - more hairs on your head compared to mine Solo bit late now but there is nothing training wise in the week before a race that can improve performance, but there are a whole host of things that will worsen performance. Your body doesn't forget how to run in a week of little activity and a good warm up will activate everything. Spend the prize money unwisely Wordle in threes for the last couple of days but a five today
Torque Steer Sep 2024 5:26pm, 6 Sep 2024 75 posts	Quote Pin Torque Steer @MickC How's things over there - are you running now?
alehouse Sep 2024 5:34pm, 6 Sep 2024 285 posts	Quote Pin alehouse @Torque Steer: is that Mick's name or is it @Mick6 ? Anyway I hope he is in touch soon with good news. Today saw one minute slow run, then 3 x 2 minutes off one minute walk. All after 20 minutes of strength and stretching. Felt a more comfortable today, perhaps due to the exercises beforehand. Of course the key thin will be how things are in the morning. Beautiful day here; 26 degrees and wall to wall sunshine! Won't last! Wordle in four.
alehouse Sep 2024 9:13pm, 6 Sep 2024 286 posts	Quote Pin alehouse @Hilly , hope you and BR had a good first week back, including running! At least it will be light still after work up until Chester.
NZD Sep 2024 12:54am, 7 Sep 2024 120 posts	Quote Pin NZD Good start back into the running @alehouse. Yes, it's @Mick6. Hope you are well Mick. @Torque Steer, yes, that's been on the agenda (for about 3 years 😁). Still waiting for that new tech 'just around the corner'! Stitches out when you see the consultant on Monday? @Solo, 47 to 55 is an impressive improvement in VO2max. At least for PL and I think VO2max, there's more to it than muscles. More cardiorespiratory fitness from what I can gather. HR vs pace seems to be one of the main determinants for PL and Fetch's VO2max, which is as it should be. So, I get the same PL(51) for my parkrun this morning as for my slow run (with much lower HR) on Thursday. That's expected as my cardiorespiratory fitness will have been the same. Won't have changed in two days. Which makes the runalyze type calculators seem odd, being effectively based only on pace. Resulting VO2max will swing wildly depending whether it was an intended slow base run, tempo, or a race, etc. That type of estimate would only make sense if used solely for maximum effort runs. Might not be a predictor of running performance but I do see quite a strong correlation between the Suunto PL value and my running performance. Ah, yes, the parkrun! Well at least it was a SB (24:10), and indeed even managed 1st out of 259 finishers by AG. Alas just fell short on a few counts 😕. Like 2 sec short of reclaiming the M76 perch on Fetch's ladder (currently 24:09); 0.2% short of my 80% AG target, and 14 sec short of a lifetime PB. Mild 15C but quite strong wind. Oh well, next week?
PeterFay Sep 2024 8:18am, 7 Sep 2024 10,643 posts	Quote Pin PeterFay Sounds like progress @alehouse