I’ve noticed that when racing my heart rate runs significantly higher than when training. For example at a recent marathon my heart rate was 15-20 bpm higher at my easy run pace than it would be when in training. This means that although I was running an easy pace my heart rate was more like that for a tempo run – not ideal for marathon running! Ultimately this affects my perceived effort, my times and plays havoc with pacing on the day.
Does anyone else experience this phenomenon? And in particular have any advice for how to overcome it? It’s getting hugely depressing to put in all the training and then to have performance affected on the day.
Any advice gratefully received…
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Why not run to heart rate and after a few miles you should find that you can increase or certainly maintain pace as the adrenaline factor should wear off. My average MHR for a marathon is 83-86%.
I've had the same experience in various kinds of weather and distance (marathon and half marathon). I was definitely running at easy pace (5:55 per km) but at a heart rate of 165 bpm right from the gun.
In comparison I did a tempo session a couple of weeks ago where I was hitting 4.55 per km for a similar heart rate? The extra effort certainly affects me later in the race, finding it hard to breathe etc and ultimately ruining my pacing and race. I like the idea of running by HR initially although I suspect it would mean starting off very slowly....
I think you're right, if you ran exactly to HR you would have to start slowly, and you'd also have to stay calm to keep that adrenaline down. That might be good practise.
Have you ever tried running to the Marco formula? It would need a flattish course and a lot of discipline, I'm going to try it one day. https://albanien.immobilien/fr.pl?th=_Marco
I'm assuming you are using a chest strap HRM? The wrist type are not so accurate.
The Marco formula sounds interesting but unfortunately the link doesn't seem to work any more? Had a quick check elsewhere but all links seem to point to the same URL. How does it work?
Yes, definitely using a chest strap - I noticed too many inconsistencies with wrist based, especially when it's colder.
Just to check my understanding on the theory of HR. I'm working on the theory that higher heart rate = higher effort/intensity and therefore the shorter amount of time you can maintain the effort? Does this make sense?
Shades - I've had mixed results with not looking at my watch and running by feel. It's worked ok on a couple of half marathons but failed spectacularly at a recent marathon where I felt like I was running easy effort but blew up about half way - and at a slower total pace than some training runs....
How often do you race? What is it like if you do an all out time trial, say like a parkrun?
I wouldn't advise not using your watch in a race, the primary reason I use mine is to stop me going off too fast and/or at too high a heartrate. I will sometime train by feel as it is important to be able to assess your effort as much as you can without using technology, for instance I never use the alert on my watch just glance down now and then.
Sorequads - I generally race 2-3 times a year but am planning to race more with a view to getting a better understanding of what happens. Funnily enough I was planning to run a Park Run tomorrow with just that intention to see what insights that can provide.
Shades - Just checked the link again, seems like it was my work's over eager firewall stopping me from accessing it. Just tried the calculator - seems like a good sensible way of pacing.
It has calculated I would start out running 5:52 per km with a HR of 145. In my recent race I was running at 5:55 with a HR of 165. In comparison I did an easy run yesterday at circa 5:55 per km with a HR of (you guessed it) 143! Baffling and somewhat annoying. I'm tempted to enter another marathon using the target heart rates suggested and see how I get on.
But I know I would struggle to start at such a low HR in a race but still want to try it, I think for me would need to be after I've had a really good spell of training, maybe later this year.
Get some parkruns in where you can practice the starts and maybe calm down a bit ?
I agree with SSLHP - if you've trained for a marathon then you should have a pretty good idea of the time you want - so just race at the pace you need to. Your HR will definitely drift by the second half.
I just use the timers on my watch - If I'm after say 7 min 15 miles - then I just set a timer for 7.15 and when it beeps i should be at a mile marker. You get 26 chances to adjust your pace that way.