I'm running my first marathon at the end of October, and my first half-marathon this Saturday. I've done the VO2 max testing the other week and was told that in order to complete the marathon, I need to stay in my Moderate heart rate zone, which for me is between 139-155 bpm. That's fine. My question is, does the same principle apply for the half-marathon? Can I go on the higher heart rate, and if so, when in the race? I would appreciate any advice from experienced runners.
You can go higher the last 5K and I would be fine around 160 for the entire race. The biggest problem during the marathon is you are going to burn thru your glycogen to fast if your run at a higher HR also you will most likely be running to fast which is the biggest mistake you can make in a full.
If you are well trained, you should theoretically be able to do the half near your lactate threshold pace (tempo run pace). Since this is your first, you might want to be more conservative. So, as BOSNPM said, the high end of your moderate zone would probably work well, maybe pushing a little higher the last few miles. As you gain experience (and miles under your feet), you may find yourself able to sustain a higher heart rate / pace.
Is the lactate threshold pace the same as my anaerobic threshold? That's 160 for me. So I should be ok in the higher end of my moderate zone, with a push (as bosnpm mentioned) to 160 in the last 5k
Lactate threshold is usually right around anaerobic threshold, though not necessarily exactly the same (LT might be slightly lower). But your heart rate will vary somewhat depending on whether you're running 1:30, 1:45, 2:00, etc., being probably a little lower for the slower paces, simply because you'll be out there longer.
I am male, 33 years old. I ran my half marathon record with averarage pulse 167 BPM in July. I think I might have given a bit more.
In September when I ran my marathoon with average 166 BPM I crashed at 32 km mark making it very difficult to get to the finish line. I suppose it was a bit too high for a marathon.
With half marathon I assume it is quite safe to go with slightly lover pulse than you do for 10K race as long as you feel more or less comfortable because most likely you will not run out of fuel.
That's very interesting, thank you all for your advice.
I have a Garmin FR10 watch that I use to train with, but it doesn't have HRM. After doing the VO2 max testing, I've bought a Polar HRM watch, didn't want to splash out on another GPS watch yet, I'm waiting for the Garmin FR 220 to be released (very excited about this release). So I haven't done a race using a heart-rate monitor yet. My time for a 10k race two months ago was 54 minutes, but I don't know what my heart-rate average was. In theory, I should be able to do the 10k faster now as my training has been going well and I vary speed work with tempo and long runs. If my pace at that 10k race was around 8.40 min/mile, the McMillan calculator tells me I should run my half-marathon at 9.10 min/mile pace. I think that's too slow, I don't just want to run a comfortable race, I'm comfortable enough with the distance, I've done it a few times in training, I want to push myself in the race. I've done a few 10k tempo runs in around 56 minutes in training recently, and my last long run was 12 miles last weekend at 9.55min/mile with a 15 miler the week before at 10.05 min/mile. In the race tomorrow, I want to try to go for a 8.55 min/mile or even faster, 8.50 perhaps? I'll have the HRM, but because I haven't been training with it so far, I'll use it more to gage that I'm not going faster than I should. I hope that's going to work, I really have no idea
ACTIVE is the leader in online event registrations from 5k running races and marathons to softball leagues and local events. ACTIVE also makes it easy to learn and prepare for all the things you love to do with expert resources, training plans and fitness calculators.