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Posting a Follow-Up to
Running with a Heart Rate Monitor
5/23/2013 12:22:23 PM
For the ascent, aim for same as a standard flat marathon, about 85% or so. Faster folks will probably aim a bit higher, slower folks should aim a bit lower. Note that once above treeline most folks have trouble maintaining that target unless they have done a lot of high elevation work. For me, the target is 160 (185 HRmax). The hard part is keeping it lower than that in the first 4 miles, the crowding results in this "I must get in front of that guy" mentality that results in many folks regularly hitting 95%+ of their max and blowing up in spectacular fashion by Barr Camp (if not sooner). For the downhill, rule #1 is to keep the rubber side down. After that you give it whatever you got.
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