Dear all,
Just achieved a new PB at the Hampton Court Half (1:40:36). Felt strong throughout and managed a sprint finish.
https://connect.garmin.com/modern/activity/1581651269
Planning to run a sub 3:45 in Paris in April (calculator suggests a 3:31 would even be possible), but paranoid about over-doing it heart-wise (this will be just my second marathon).
What sort of HR% should I be at during a marathon? I know that cardiac drift will occur over the run, so I am wary about maintaining a 7mph pace if my heart reaches a HR% that's unsafe.
I would just push myself through pain without these sorts of indicators and probably injure myself, so any advice would be appreciated.
Thank you.
Dean
Comments
The average heartrate that I run a marathon is about 85%, average max heart rate not working heart rate.
D
You've done a 1.40 - so that should translate to you hitting your goal.
Set a timer so you run say 3.44 for the marathon - divide that into 42.2km - and pace off of that.
As you say - cardiac drift will happen so the HR isn't that useful.
If you've prepared properly and done the long runs too - you should be good to go.
I know GPS isn't accurate enough for London Marathon - all the tunnels and buildings mess it up so its safer to go off the course markers. Not sure if you need to in Paris ?
Have a good run !
Sunday long run - 20 miles - at approximately marathon pace. Heart rate looking good.
Feeling confident about cracking 3:45.
Half marathon last week went very well. https://connect.garmin.com/modern/activity/1581651269?share_unique_id=5
Thanks for all the tips. Will look into the MARCO method and keep you all posted.
I just looked up that MARCO website. Interesting. It does state that the first 2 miles should be very controlled... maybe around 20s per mile slower than average... so I can see sense in that. But it also suggests going for a pretty strong negative split. For a 3:20 marathon, it suggests a 1:41/1:39 negative split... and I don't believe that's the optimum It might be satisfying to conserve energy early on and overtake loads of people in the last few miles but I do believe that a negative split does mean that you probably could have got a faster time if you hadn't conserved so much early on.
I suspect that if you start with the intent of finishing with a big negative split then there's a good chance that you'll conserve too much early on, because you want to make sure. Logic to me says that you start at a pace you think you can sustain for 26.2 miles but no more - if your judgement is close then sometimes that would end up being a slight negative split, sometimes slightly positive. Either of those means you're unlikely to have run much quicker with a different strategy.
Boston is a bit different because if you overcook the first half then the second half will bite back a lot harder than a flat marathon would. Problem is, it's so tempting to take advantage of the net downhill in the first half.
Rodeo - there's some useful pacing info for Boston here:
https://runnersconnect.net/boston-marathon-coach/pace-calculator/
The spreadsheet seems to be downloadable by members only (whatever that means) but I've got a version from 2008 that I can email you if you PM me.