Bestzeiten/Personal best:

Bestzeiten/Personal best
10 km: 42 min 53 sec (2011) *** 21,1 km: 1h 37min 35sec (2009) *** 42,2 km: 3h 30min 33sec (2009) ***
56 km (Two Oceans):
4h 54min 00sec (2011) *** 89 km (Comrades uphill): 8h 49min (2015)

Sonntag, 20. Februar 2011

(EN) Marathon Pace Test (42,2 km) - 20.02.2011

Today I chose to take a full marathon distance to test my capability of running with a high heart rate right from the beginning. I wanted to know, if I can run with a heart rate of 165 - 170 from the start to the finish or if this would cause problems later during the run.

Right now, it is causing problems.

For the first half (21,1km /13.1 miles) it took me 1h 42min, for the second 2h. And 18 min more for 21 km is quite a bit. One more proof for the devastating effect of starting to fast.

From km 26 on I felt the intensity of the run, because I did run in the mentioned range for my heart rate. After that point it became more and more difficult to keep the pace and control the heart rate. More and more the rate went to 172+ which is my anaerobic region. That's fine for the end of a race, but not if there is more than 1h to run.

The last 10km and especially the last 6 km were extremely tough. My heart rate did not really recover, even running some 6:30 min/km - approx 1:30 min slower than in the beginning! Just compare it to my training, where I can run 6:30 for hours with a heart rate of less than 138.

The test has been successful, because now I know I can't start that fast for distances of 30+ km. Good to know, especially before running my major ultra marathons later this year.

Distance: 42,2 km / 26.2 miles
Average Heart Rate: 168
Pace: 5:33 min/km
Time: 3h 43min

You can see the decline in the pace (blue) without a similar decline in the heart rate (rate) of my Polar running computer (the indicated pace is approx. 10 sec slower than in reality, I need to recalibrate my sensor again):

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