Me V- yes have been thinking about it quite a bit, but I don't think I can make any sensible judgments on what it should be until I have a race and some longer tempos under my belt. I have a 10k race on Friday and first proper MP tempo next week, so ask me next week and I might give you a figure. Though I can say with some confidence that MP will be faster than 6:50 per mile and slower than 6:15 per mile
DT - thanks for the insight, I must remember that the first 10 k should feel a doddle. All being well I will arrive at 15 miles feeling like the race is just starting and won't feel like it has finished at 20 miles. Easier said than done, no doubt!
Well the 20.4 with 15.3 @ 7:33/mi should have been a good indicator of MP. To be fair you were in that zone early on in the race.
What I was getting at is that for me HR tends to be quite elevated both during warm up and early stages of races. Others have said this, so maybe it's not even worth looking at until you have settled into the race. Less to stress about if it's a bit up etc...
As a general observation having read lots of blogs, post on here and talked to others about this, it seems that not many beat or maintain what seems like a sensible MP in training. Got me thinking about what pace I should run Edinburgh at. Maybe train to a MP and set off on race day at training MP+5 or 10 seconds.
One thought on how to pace yourself. As you mentioned, HR isn't necessarily all that effective in races, at least in my experience, I think Hadd agreed with this as well. I would go with pace or maybe feel, though that is dangerous as well.