Such a good watch. One hour very well spent. So much info that doesn’t come out of other Q and A’s. This isn’t just covering the same old ground, it’s really useful stuff. Thanks both.
Great Topic 👍🏼 I ran my 1st marathon at age 50. I never realized how often I ran at or above Threshold heart rate till now that I’m a current plantar fasciitis injured marathoner right before I ran my 8th marathon . Currently I’m using MAF method till marathon training begins in June, then I’ll incorporate 80/20 method for NYC & Philadelphia marathon this year hoping for a PB. Thanks for sharing experiences & knowledge. Happy running from NYC 🏃🏽♀️
This is such a great information. I am currently trying to use heart rate training. I am over 50 and I have only been running for about 6years. I feel I still have so much to learn. Thank you again for this great information
Great topics. Just ran my first marathon and completion was my primary goal. Learned a lot, and the biggest one is pacing. It was forecasted to be an extremely windy day, so I planned my pacing accordingly based on when I would be in a headwind (miles 21-25). I over did it and my final mile ended being my fastest, hitting 4:55 min/mile pace yet finishing at 3:32:03. So much left in the tank, I could’ve spread it out. The marathon teaches so much, but like you said, you gotta wait a while to apply.
I really liked the discussion of effort for beginning runners and the adding bike gears analogy. I often hear advice about rating RPE on a scale of 1-10 but it often feels like there's only 3 #'s I could give. Another problem about using pace as an indicator of effort for a beginning runner is that you're sometimes making big improvements month to month, for example an easy run is 13 min mile for me this month and it was 15 min over the summer.
I just love Elisabeth perspective. Thank you Jason. I never stop learning from you both. Thank you both. I am rec runner who had no clue in this sport. I now have a completely different perspective and taking it long enough in my life from 52.
I do have one point of disagreement -if you can call it that--when it comes to pacing and that is this: any physical gains realized from running “marathon pace” would be magnified much much greater if instead you are running at easy pace, LT pace, or VO2 max. In other words, marathon pace isn’t a bad pace, it’s just not as good at getting one “faster”. Does it build the heart, mitochondria, and capillaries? Yeah, but easy pace is better for that. Does it get your muscles to produce lactate? Maybe some, but LT pace is better for making those gains. If Someone needs to dial their marathon pace in so they can hit it for the race, then good to go….that’s a gain that’s worth the trade off. But other than that, I see nothing that marathon pace can do that the other paces CAN’T DO more efficiently…..and I absolutely love the marathon.
I was feeling weird heart rate anxiety for my easy pace runs and constantly checking my apple watch, until I heard a podcast guest on the Huberman podcast describe the zones of effort in a different way. Now, I generally just focus on my breathing (helpful, as I'm also asthmatic) and I know if I can breathe in and out of my nose with relative ease, I'll also most likely be in my heart rate zone 2. There's been a few times I've spiked a bit, such as on hills, but generally speaking, my after-run data checked out.
I disagree about that the Garmin race predictor is overly ambitious. For me it is very accurate. It accurately predicted my marathon time based on 5K and 10 K races and long slow runs.
