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Oct 2007
2:07pm, 31 Oct 2007
49 posts
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anne23
Ok, I've got a question here that's about racing rather than training really, so sorry if it's not quite right for this thread but you lot seem likely to know the answer. Basically I'd like to know what sort of HR I'm likely to be able to maintain for the Brooks Brighton 10k which is a few weeks away. Average HR for my last few races has been as follows:
10km (hilly) - 169 (about 85.5%)
5km (bptt) - 174 (about 89%)
10miles (flat) - 169
5km (bptt on tired legs) - 172
So it seems to me that I should easily be capable of sustaining 169 again for 10km on what's apparently a fairly flat course, and I should probably go a bit higher, but I don't know how much higher. Or should I just stick at around 85% because any more than that isn't likely to be possible for more than about 25 minutes?
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Oct 2007
2:32pm, 31 Oct 2007
1,512 posts
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Girlie
Have a good week all you HR bods!
I'm off shortly- taxi comes at 4:30 for the start of our adenture.
Really looking forward to it and putting this training method to the test!
Thanks for all the support on here in the preparation to this marathon and I'll update you with the sordid details next week!
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Oct 2007
2:33pm, 31 Oct 2007
1,867 posts
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eL Bee!
Have a great time, Girlie 
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Oct 2007
4:41pm, 31 Oct 2007
740 posts
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EvilPixie
racing 5m on sunday (with well a bit behind (!) bee) now normally I do the "this hurts slow down" but I want to try and focus on my hr so if the legs/brain says slow but the hr says I'm not really trying I don't slow!
Anyways .... what sort of HR should I be looking at?
my 70% is 160 and my 85% is 183 so I thought:
mile 1 no lower than 170
mile 2-4 180
mile 5 go for it 190
how does that sound?
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Oct 2007
8:21pm, 31 Oct 2007
302 posts
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Evil Pixie/ Anne. The esteemed HR experts will be along in a bit, but I'd be very cautious about using a HR target for a race (other than early in a marathon perhaps). So many factors affect your HR on race day... heat, hydration, lack of sleep, and especially race-day nerves... i'm been known to hit ~60% WHR just on the start line!
I pace more by breathing/talking (in)ability in a 10k and target pace (Garmin or mile markers) for HM and further - but since you're asking a direct question, my penneth worth as follows: Anne - your previous hilly 10k race suggests that 169 wouldn't be unreasonable? (provided of course you didn't crash and burn, nor trot in totally relaxed to the finish). Evil Pixie - I reckon you'll struggle to keep much below 180 in the first mile, fwiw, so my suggestion woudl be to go for 180-ish and an "uncomfortable effort" and see where that takes you.
Good luck!
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Oct 2007
8:37pm, 31 Oct 2007
11,018 posts
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Anne/Evil Pixie, I tend to agree with wiz to be honest on races, especially short ones. The rule of thumb is 85% for 10k I believe and 90% ish for 5k.
I tend to go with percieved effort on short races, so 5 miles should feel quite hard to start with progressing to extremely uncomfortable in the last mile. FOr a 10k it's not much different. If I don't feel very uncomfortable during these then I'm not trying hard enough so I push if I can.
That being said if you aren't used to gauging effort (breaths to steps is a good one as Wiz says)
I still think teh HRM can be useful in marathon starts though to stop you going off too fast. I just don't tend to use them in a shorter race situation because of the other factors Wiz mentioned.
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Oct 2007
8:57pm, 31 Oct 2007
51 posts
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anne23
Cheers wizlyn and Ian, I think I see what you mean, I'm just having trouble knowing how to pace myself for this because I've never really tried to run a flat 10k as fast as I can before, so I'm looking for anything that'll help...
EvilPixie: good luck on Sunday! Let us know how it goes.
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Oct 2007
9:02pm, 31 Oct 2007
4,727 posts
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I wish I was able to refer to my HR in my 1st marathon - I'm sure it would have prevented me getting carried away and blowing up in the 2nd half - won't make the mistake in my 2nd marathon!
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Oct 2007
9:03pm, 31 Oct 2007
306 posts
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Anne you'll do great. Just don't go off super-super-fast and you'll be able to push hard all the way home. bet you don't even look at your hrm after mile 2
Brighton's a nice course (provided it's not blowing a gale of course). i'm doing it myself, so hopefully see you there.
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Oct 2007
9:05pm, 31 Oct 2007
1,904 posts
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eL Bee!
Running to HR in the marathon is very valuable
I agree with wiz and Ian on shorter races. They hurt - from early on, and hurt more by the time you finish, and if they don't, you could have gone harder!!
I wear my HRM - but more for reference afterwards - and as a backup stopwatch for mile/km splits
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