28 Jun 2004 21:20:05 |

scody |

Using HR to pace my first running marathon |

In another post (thanks for all the responses) I shared that I just recieved an HRM for father's day. Can/Should I use it to: A. Pace my long runs and eventual (no time goal... just to finish) marathon? B. Estimate how long it will take me to finish? If A is true... then, I presume that B. is somewhat true. Today, I went out for a quick 4 mile run with the goal of staying at 65-70% of my estimaged Max HR. I was saddened to see it sooooo slow. I mean... my normal 9:30 pace was slashed to 12:00. EGAD! The run felt wonderful.... but I was crushed to find out how slow I should be :) If I were estimating my marathon pace keeping my HR at 70%, (not adjusting for cardiac creep), I run a 12 minute mile for the marathon? Any thoughts? Thanks! |

29 Jun 2004 01:16:42 |

Bumper |

Re: Using HR to pace my first running marathon |

HRM's are for training. The basic theory is to: one, keep you from working too hard on easy (recovery) days, and two, make sure you are working hard enough on the hard days. By keeping records you can work out a best guesstimate of what your finishing time might be (a better way would be to run some shorter races, 10K's and a half marathon and use one of the formulas to predict your marathon finishing time) On race day go by time, a three week taper combined with super hydration and super nutrition, plus the excitement of the moment will tend to throw your "normal" HR right out the window. Anyway for your first- concentrate on finishing. They are a lot more fun that way. scody <scody@saddleback.edu > wrote: > In another post (thanks for all the responses) I shared that I just recieved > an HRM for father's day. > > Can/Should I use it to: > A. Pace my long runs and eventual (no time goal... just to finish) > marathon? > B. Estimate how long it will take me to finish? > > If A is true... then, I presume that B. is somewhat true. > Today, I went out for a quick 4 mile run with the goal of staying at 65-70% > of my estimaged Max HR. I was saddened to see it sooooo slow. I mean... my > normal 9:30 pace was slashed to 12:00. EGAD! The run felt wonderful.... but > I was crushed to find out how slow I should be :) > > If I were estimating my marathon pace keeping my HR at 70%, (not adjusting > for cardiac creep), I run a 12 minute mile for the marathon? > > Any thoughts? > > Thanks! |

29 Jun 2004 08:50:20 |

gentolm |

Re: Using HR to pace my first running marathon |

i run and train 4 marathon with a hrm your 70% is between 142--160?? it will get better as your heart get stronger i was crushed too but i got over it irun every other day @ 70 % then on the other days i do my interval and tempo run plodzilla scody wrote: > > In another post (thanks for all the responses) I shared that I just recieved > an HRM for father's day. > > Can/Should I use it to: > A. Pace my long runs and eventual (no time goal... just to finish) > marathon? > B. Estimate how long it will take me to finish? > > If A is true... then, I presume that B. is somewhat true. > Today, I went out for a quick 4 mile run with the goal of staying at 65-70% > of my estimaged Max HR. I was saddened to see it sooooo slow. I mean... my > normal 9:30 pace was slashed to 12:00. EGAD! The run felt wonderful.... but > I was crushed to find out how slow I should be :) > > If I were estimating my marathon pace keeping my HR at 70%, (not adjusting > for cardiac creep), I run a 12 minute mile for the marathon? > > Any thoughts? > > Thanks! |

29 Jun 2004 12:27:55 |

Tony |

Re: Using HR to pace my first running marathon |

scody wrote in message ... >In another post (thanks for all the responses) I shared that I just recieved >an HRM for father's day. > >Can/Should I use it to: >A. Pace my long runs and eventual (no time goal... just to finish) >marathon? Once you learn how to use it as one but not the only measure of your effort, then yes, a HRM can be helpful in pacing long runs, and even your marathon after the first few miles of excitement settle out. >B. Estimate how long it will take me to finish? Others will probably post on estimating your marathon time from the times of shorter races you've done (if any), but you will get a better feel for this over time as you put in some longer runs in training, with or without a HRM. > >If A is true... then, I presume that B. is somewhat true. >Today, I went out for a quick 4 mile run with the goal of staying at 65-70% >of my estimaged Max HR. I was saddened to see it sooooo slow. I mean... my >normal 9:30 pace was slashed to 12:00. EGAD! The run felt wonderful.... but >I was crushed to find out how slow I should be :) Max HR is not easy to estimate properly, and you really can't go by formulas. Instead of using some formula for % of estimated HR, I would suggest simply keep running as you were before, and record your average HR for each run (if your HRM gives the average for the whole run, not just final HR). Then over time you can see how different HRs affect your recovery and eventually you can test your Max HR directly, or learn about the so called "lactate threshold" (LT) heart rate and what that means for different kinds of training runs. While I'm learning that LT is more a region of effort than a single HR level, it is still much more important than Max HR for training. I don't think I've reached my Max HR more than twice in the last 5 years, but I've come to know my LT area and I try to set up my training based on this. HR is just biofeedback and it tells you the state of your heart's effort based on alot of things, not just running effort; forget the formulas and just watch it for a while to get a feel for what its telling you. - Tony > >If I were estimating my marathon pace keeping my HR at 70%, (not adjusting >for cardiac creep), I run a 12 minute mile for the marathon? > >Any thoughts? > >Thanks! > > |

29 Jun 2004 06:56:19 |

rick++ |

Re: Using HR to pace my first running marathon |

These gizmos are a waste of effort for a first marathon. Just get your weekly base and long runs up there. |