Evaluating Marathon Perfomance with Heart Rate and Pace

Posted 8 July 2009

I never reported back to you following my successful, although slow, completion of the Marine Corps Marathon last October. I have charts of pace and heart rate from using the Garmin Forerunner 405. I would appreciate your thoughts regarding them. My heart rate actually came down during the run, not up, but that’s because my legs tire faster than my heart.
Colin (Age 62 — 61 when i ran the MCM)

Thanks, Colin, for checking in. Congrats on your completion of the MCM. Thank you for keeping your age group represented! MCM is a wonderful and challenging race.

I have not seen your charts, but from your description, I expect your heart rate decreased as pace slowed. It is good that the heart rate decreased with the pace decrease. This shows that you are fit and when you slowed; your heart rate recovered and you maintained a steady heart rate. However, one of the goals in distance training is to keep a sustainable pace or increase the pace while keeping a steady heart rate (or slightly higher heart rate) in order to complete the race in your best time. Without seeing the graphs, I can only make assumptions. Here are a few comments to start you thinking toward your next event.

  1. Reassess your training plan. What are the longest training distances? Are you running these according to a heart rate plan?
  2. Did you start the race too fast? Did you run according to heart rate in the beginning of the race?
  3. Did you have a heart rate plan for the race?
  4. Did you overtrain during the two weeks prior to the event? If the legs were tired at the 15 mile mark, you may have trained too much during the week prior.
  5. What was your electrolyte and fuel consumption? Tiredness can be contributed to the physiological needs during the event.

Do not be disappointed. The evaluation process is very valuable. After each event, I recommend a complete review of the event. By examining results, training plans, and life events, we learn how to improve and avoid pitfalls. Remember the training slogan: Train your weakness.

Hope to see you in the next MCM.

(If you would like to discuss a complete review of your race, please contact me directly: phone 304-536-9069)

For the most comfortable and accurate heart rate monitoring try NuMetrex. NuMetrex heart monitoring apparel provides a comfortable alternative to the traditional heart monitoring strap. The seamless NuMetrex heart sensing garments have sensors knit directly into the fabric. A small transmitter snaps into the front of the garment, captures your data and sends it to your watch or cardio equipment. Heart rate is a great motivator that enables you to monitor your fitness goals and calories burned.

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