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Running a marathon by Heart Rate
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For me, when I did my one and only half marathon last year, my race pace ended up being exactly the same as my 88% heart rate runs which ties in with the widely held theory that for most people LT is about 86-88%. Now that might be because I had trained at that intensity but nevertheless I managed to run a half at theoretical threshold so therefore I assume that the theory must be fairly accurate.
I agree with the 30 mins session bit though. Any more than that and it'd be too much like a 10k race.
Had another long slow run yesterday.
1st 10 miles - 1:48:45
2nd 10 miles - 1:26:39
Total - 3:15:24
Av bpm - 155
I feel like there is a such a discrepancy with my 5k ability compared with the longer distances. I think it's because of my weight but it is annoying. I've managed a 5:50 mile once.
Where you run one section of a run a lot faster than another the average heart rate isn't really that relevant.
Thanks. 169bpm
10k and lactate threshold work is a better guide for marathon potential.
Ye I appreciate that. It's just I noticed a seasoned runner boast their fastest mile 6:56 recently (they're aiming for 3hr30 marathon) and I regularly achieve that. I guess I'm just made for shorter distances currently.
IME the first 18-20 miles can be knocked out quite quickly but the last 6 are where it really starts hurting and having the technique and form you need for a fast 5k should help. But by then it's the core muscles and upperbody strength you need rather than fast legs.
I'm toying with the idea of doing a weekly run which goes something like this:-
Warm-up
20 minutes at 7min miles (increase by 1/2 minutes each fortnight)
Cool down
Plus a long slow run.
It sounds wrong but it works.
6:42 currently (race pace)
Interesting comments about HR drifting upwards as you get tired. I don't believe that happens in a marathon, not unless you've been jogging along and/or have incredibly conditioned leg muscles.
My experience is this. When fresh, you can smash a high HR. As the lactic accumulates and the leg muscles take a beating, it comes down. You might be more tired but the HR is falling. It's like a engine revving away. High revs more power than low revs.
Its the main reason why old runners run slower than younger one's. It's that the HR refuses to operate at the high rates no matter what. It's the high rates that shift the blood and oxygen faster.
I used to be able to cruise along at 180bpm without any difficulty. Now it takes a massive amount of work to touch 170bpm.
Whether or not it means there's less oxygen being shifted, it does mean that it takes longer to shift lactic acid. Once that builds up, it's a longer job to deal with. I guess that's why if I overcook things now, I can't escape so easily from the effects.
🙂
Had another look at the Marathon Marco Calculator this morning to gauge where I think I am. Based on my recent 46:05 10km time I got the below numbers. I know the 1:43:07 HM seems appropriate - As I ran 1:42:21 previously in Berlin (18 months ago). So I'm feeling confident of breaking the 4hr barrier I set myself.
Marathon race pace 5:10 min/km Target: 3:38:00 h Half-marathon race pace 4:53 min/km Target: 1:43:07 h 10 km race pace 4:36 min/km Target: 0:46:02 h 5 km race pace 4:21 min/km Target: 0:21:47 h 3 km race pace 4:11 min/km Target: 0:12:33 hI really do think you are overanalysing the whole thing. As it's your first marathon you haven't got a lot of decent data to work with.
As stated above find a decent training plan, follow it and then see where you are after the race.
I do wonder how guys like Ron Hill, Steve Jones etc managed to go sub 2.10 without any gadgets.
"So are you setting yourself a target pace or heart rate? I think it will be impossible to do both."
I'm going to stick with the Heart Rate I think. I like moving up through the gears throughout a run - I nearly always feel and finish strong; and I think that works well for me.
"I really do think you are overanalysing the whole thing. As it's your first marathon you haven't got a lot of decent data to work with. "
I understand your concern and respect that. It's just in my nature to be very critical and analyse myself. I've always been like that and I'm always determined to know every little detail about each thing I'm doing.
I agree with Millsy though in that in a first race for any distance you are just going out to learn about the race and yourself.
A target is great but sticking to the plan can be the hard but.
The fast guys in my club are running 10 milers every day, 20 on a Sunday. These are guys running around the 2:30 mark.
I'm sure that trying to run marathons slowly is a lot more technically complex because we don't go out every Sunday and run for 3:30 and our recovery takes so much more. It's a different game entirely.
Hi All,
Just a quick one. I've been doing 5x 1 mile intervals // all at 7:00 min/mile pace // 3 minute rest. I feel as though I've conquered them and wondering whether I should not cut either my rest time or my pace?
Thanks
I'm finding them comfortable. And they're all even yes. I usually try and go strong on the fifth one.
1) 7:00
2) 7:00
3) 6:59
4) 6:56
5) 6:41
You could try that. I don't usually have much left in the tank for the final interval.
I think 150s would be more comfortable. I'll take tackle the speed by 5-10s and take 30s off recovery I think next week and see how I fair.