Sub 3Hr Marathon
314 watchers
26 Feb
10:29am, 26 Feb 2024
2,322 posts
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Brunski
Hi rhb, I don’t think your blue line is quite what I’d expect from the rare times I’ve managed effort pretty well over a marathon. For a good run I’d expect a gradual rise to around 85% max over the first 10 miles, then sit around there with as little HR creep as possible to 20 miles and then manage whatever effort you have from there to the end. If you have the legs then push the HR/pace a bit but holding pace will take you creeping up to, and possibly beyond, your 2nd threshold. For me I usually average around 85-87% of my max HR over a marathon and like LMH, Miser and jda when it’s got too high too early is when I’ve really slowed at the end so keeping the first 10/16/20 all relatively controlled is key! |
26 Feb
9:37pm, 26 Feb 2024
2,156 posts
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rhb
Thanks again all, so more like this Brunski? |
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26 Feb
9:38pm, 26 Feb 2024
2,157 posts
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rhb
(Touch screen drawing not accurate BTW,)
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27 Feb
10:04am, 27 Feb 2024
2,323 posts
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Brunski
I'd guess at similar to that, assuming left to right is the full marathon distance. I like to think of it in physiological terms, you see a lot of people doing lactate tests to work out their zones, paces and gauge improvements. I don't, and probably never will, have a lactate test. But I know my hour pace (which is probably 2 mins +/- my 10 mile PB) so from that I know roughly what HR I can maintain there. For a HM I try and keep the HR/effort just under that (so maybe 3 or 4 bpm under that of a 10 mile all out) For a marathon I think you get more drift as it's a longer event, you might have more heat stress, so I might try and keep HR/effort 8-10 beats under that for the first 10 miles then gradually let it rise toward HM levels by 20 miles, etc. I guess internally your lactate levels are also moving on a similar curve and you don't want to cross the line where the level slows down your muscles so the longer the event the more room you leave at the start. |
27 Feb
6:09pm, 27 Feb 2024
1,758 posts
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Daz Love
rhb - I have a great example of how not to do it although was never a sub 3 attempt fetcheveryone.com/t-13702852 Was running at around 91/92% of Max HR 2 from miles 4-22, pace slowed slightly at miles 19/20/21 until mile 22 when it stopped!! Walked the last 5k! |
27 Feb
7:53pm, 27 Feb 2024
271 posts
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Miser
Really interesting few graphs. I’m not a huge HR subscriber, partly as I just don’t think my tech is accurate enough (although my new watch may well be a lot better than before!). In ballpark terms - feels like if you’re in fetch ‘yellow’ zone at MP, you’re in with a shot..? My latest MP experiment aligned with this mostly… fetcheveryone.com/t-22830718 Saying that - I would say I think Hr is supposed to be a surrogate for lactate, and all those thresholds seem to be another, really complicated and individual kettle of fish! |
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29 Feb
12:42pm, 29 Feb 2024
2,325 posts
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Brunski
After asking for advice on my running a few pages back and being a little nervous I was loading my weeks wrong I've picked up a niggly right knee. I did a tempo hill session on Monday and it felt OK but yesterday I had an easy/steady hour and it was niggling on the uphills, I got back and iced/stretched yesterday. Today it's sore just walking around. I'm going to start by changing back to trainers I've been OK in previously, and keep to the flats. I wore some fairly new Pegasus yesterday and I wonder if that might have contributed. I'll also try kinesio tape on the knee as have done that before (many years ago when I had a few knee issues). Hopefully it'll pass, there doesn't seem to be swelling in the area but it's definitely uncomfortable and I don't want that discomfort progressing toward painful. |
29 Feb
1:52pm, 29 Feb 2024
6,964 posts
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Little Miss Happy
Hope you can find the cause and nip it in the bud Brunski. Have you worn Pegasus before? I usually find new shoes are needed if I have random niggles (rather than my usual knee issues) not the cause of problems.
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29 Feb
7:13pm, 29 Feb 2024
2,326 posts
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Brunski
No, I picked up a pair of hardly worn Pegasus on Vinted. They’ve had pretty mixed reviews but I generally get on well with Nike and was just after a pair of everyday runners to do easy days in. I think it’s more likely that the hilly tempo aggravated it. I ran this evening and kept it flat and easy but every incline I felt the knee discomfort. I reckon I just back off any higher intensity and try to run on the flat and hope it passes. |
29 Feb
8:11pm, 29 Feb 2024
1,702 posts
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Chris
That’s pretty much my approach to niggles too. Hopefully it’s just a niggle and won’t hold you back for too long. Is it possible to run on the flat around your way? |
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