Phil: optimal pacing during a marathon is difficult as you don't want to take too many risks of blowing up when you only race the distance once or twice a year. Having said that, I did push the boat out on Sunday and pushed the heart rate a full 1BPM over my 2 previous marathons!
Even with hindsight I doubt I could have run 2 mins faster but I suppose you never know. Think maybe I'll push the boat out during some shorter races first.
15West: sounds painful, well done on conquering the race in spite of the pain. How's your protein intake? I've been having regular protein shakes between meals and think this has helped. I didn't used to worry about protein intake as I thought eating a whole chicken or massive steak would sort me out for the day, but realise now that the body needs regular small amounts, perhaps around 25g five times a day.
Hi Gideon. I wasn't familiar with the Marco calculator, but having looked I don't think it would be useful for me.
It suggests gradually raising the heart rate throughout the race whereas I keep mine level. I don't seem to get any cardiac drift so believe a level HR to be better for myself.
It also recommends an average HR 4 BPM higher than I achieved on Sunday and I doubt I could have achieved that. It suggests raising my HR in the last 10K of the marathon to a level beyond that which I can achieve in a standalone 10K race.
I suspect it's not a suitable tool for everyone as it doesn't take account of resting heart rate or for the fact that not everyone gets cardiac drift.
Have you used the Marco calculator, and if so have you found it useful?
Cougie: Yes I raced the marathon and although I didn't have an expected time (ran it by HR) my time was better than I had hoped for. Will keep all runs slow: around MP+90secs and back off on the distance for the rest of the week.