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Aug 2017
9:05am, 9 Aug 2017
109 posts
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Julii
Brunski, do you mind me asking how old you are? I'm assuming you're male, too.
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Aug 2017
10:03am, 9 Aug 2017
386 posts
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Brunski
No probs Julii - I'll be 41, and yes I'm male. I came to running pretty late I guess but played a lot of football until my mid-late 30's
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Aug 2017
10:06am, 9 Aug 2017
387 posts
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Brunski
Cheers Dvorak, I think I read tipsu's posts a while ago but good to get a refresh. Seems similar to what I'm planning, but with a little more emphasis on running by heart rate.
Julii I meant to say I'll be 42 in a couple months.
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Aug 2017
1:05pm, 9 Aug 2017
1,016 posts
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Dillthedog57
Brunski, as a slow runner, I am probably not best placed to give you advice, but here is my twopenneth anyway.
My max heart rate is about 168, and in a marathon, after 3 or 4 miles, my heart ate climbs to 154, and stays there till mile 15 or so, and then slowly climbs as I get more knackered, up to something close to max. 154 is about 91% max heart rate, so higher than you are planning for the early stages. I think my advice would be for you to run this one to pace, and see what your heart rate does, then you will be able to use heart rate as a guide in future marathons. Trying to set your pace by a rough heart rate this time might not end well.
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Aug 2017
1:29pm, 9 Aug 2017
388 posts
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Brunski
Cheers Dill, that's a good old percentage of your max that you're holding (possibly you're underestimating your max slightly if you are reaching it in a marathon).
I don't think it makes any difference what pace you're running, the effort that you can hold seems to correlate to max heart rate.
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Aug 2017
1:36pm, 9 Aug 2017
1,017 posts
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Dillthedog57
Brunski, you are probably right about the max, it may be a couple of beats higher, but that is the most that i have seen in recent times, whether at the end of a 5k, or running flat out up a hill. 154 feels like a comfortable heart rate/pace to hold for a marathon, from my vast experience of running two! It was the same when I ran 3:33 and 3:22, the effort was the same, I was just a year fitter and a bit faster.
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Aug 2017
2:22pm, 9 Aug 2017
389 posts
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Brunski
Dill you said you were a slow runner and then next post you came out with times of 3:33 and 3:22 - That'd be top 20% in most marathons I'd have thought!
My 2 marathons to date were 3:46 and 3:02:28. The first included an 8 mile walk/run portion. Last year I trained more and tried to stick to 3hr pace (just failing).
91% is not unheard of for S marathon and that it stars there for 11 or 12 miles suggests it is below threshold. Good going 👍
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Aug 2017
2:57pm, 9 Aug 2017
6,177 posts
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paul the builder
Don't get too cart-before-horse about it Brunski. What %age of MaxHR anyone can average (or more meaningfully, hold for miles say 10 to 20/22) of a marathon will vary with how well-trained they are. So as well as researching the numbers from others' experiences, you'll need to assess your own form too.
The best way I know to do that is by using my 'steady' (or sub-LT, in Hadd terms) 10m runs, starting at definitely lower HR than MaraHR and slower pace than any idea of a goal MP. As the weeks go by, I move those up (in bpm) and the pace follows. For the last 4-6 weeks of the training schedule I'm getting some good feedback on 10m at MP effort, and the pace for that. Those runs need to be rock solid on HR (so no drift up in HR or down in pace towards the end of the run). And if all the other training is in place (by which I mainly mean lots of other easy mileage, and lots of 20+ long runs) then that's a pretty good idea of your raceday HR/MP.
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Aug 2017
4:28pm, 9 Aug 2017
390 posts
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Brunski
Thanks ptb, yeah I'm a little restrained by available time to do Hadd properly but I've got 9 weeks to up the long runs on a Saturday (I've been doing them as parkrun sandwiches) and may have to try to include a 10 miler sub LT as well to try to get some feedback on the MP HR.
I'll be trying to do at least one 40-60 minute run a day commuting on top of that. It's the 20+ milers I struggle to get in, but going to do my best to at least get a couple in.
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Aug 2017
5:20pm, 9 Aug 2017
110 posts
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Julii
I think I am older than you guys & have higher maxHR, also much higher Lactate threshold. I was told once that my maxHR might be due to having a small heart to body size (but who knows). I do know I have a high VO2Max for a female.
Not sure my babbling means anything. Just interesting to compare.
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Daniels Running Formula. The Definitive Wire.
Jul 2023