Elevated heart rate during races

I have worn my HRM during training (for training or data collection) and during races (data collection) for many years. My HR is always higher pre-race.

I'll take you one step further. I train for part of the year using HR zones... I have the watch set so I get an alarm when I get too high or too low. If I'm on an easy run and my mind wanders to an upcoming race, I inevitably set of the high alarm. It has happened so often that it's like lightning and thunder for me; seconds after I realize I'm thinking about racing, the alarm beeps. So I definitely think I am sensitive to the "excitement." Anecdotal, but plausible nonetheless.

Thanks for the input!

What about DURING races though? That's the part I'm unsure about. I definitely have a higher heartrate before the race and if I start thinking about a race - even just sitting on the couch - but is the heart rate reading DURING the race an accurate reflection of the work rate or is the heart rate higher than in training, at the same percentage of Vo2Max?

I'm not an expert on these things, but I'll give you my data and let you do what you want with it. Just remember the data of one guy is not that valuable. My HR max is about 200 (I've seen 202 a few times). I've run marathons at an average HR of 181...not just one... several. My PR marathon was at 180... several bad ones too at the same HRavg. So that's 90% max HR. But in training, that same marathon pace never costs me 180bpm (low 170s). In other words, race day has always been higher than training for me. For me. Experiment of one.

FWIW, I consider myself a psychologically weak runner, but actively working on controlling my "central governor."

Interesting! Thanks for sharing those details!

I look forward to hearing what others have experienced too!

Mikkel

Anyone else?

This looks like a "low self-esteem" answer. You might have better luck getting "low self-esteem" assistance on a more low self-esteem-oriented website like

https://www.goodreads.com/book/show/879578.Overcoming_Low_Self_Esteem

or

https://www.goodreads.com/book/show/180465.The_Self_Esteem_Workbook

.

Theory and experience from practice runs are interesting, but actual race results are what count.

Now you've got race experience, you know that (probably) going out at 90% is too fast - go out slower next time you're racing. (Alternatively, was the course hillier than your usual practice runs? Maybe that was a key factor. Go at slower on hilly courses should be obvious.)

I've definitely found HR's to be higher on race day (both before and during the race). Training solo, I don't think I've ever seen my HR go above 200. During races, I've seen it as high as 220, and even averaged around 200 for a 5k. I think HR is useful for training, but honestly I don't really worry about it in races. Try to learn what your fitness is capable of pace yourself accordingly on race day.

Thanks for the answers! Before my next half I'm doing my best to train a bit on the actual course, getting to test my HR at various paces to learn what my actual workrate is during the race.

I don't do much distance running anymore, but when I did, I used the Joe Friel approach to find my LTHR (Lactate Threshold Heart Rate). Google it. It's a lot more precise than the HR zones in the traditional method.

Basically, LTHR is the approximate HR when your body switches from aerobic to anaerobic. I found that running a mere 3 beats faster than LTHR would force me to slow down in a few minutes. Staying at LTHR, I could run as long as my endurance fitness would allow me to run.

For example, if I stayed below 162, I could run at that pace for as long as my fitness would allow. If I allowed HR to move up to 164, I would tire within 10 minutes or so. Thus, I could go above 162 in the latter half of a 5k, but not in a half marathon. Typically, I would finish a 5k in the low to middle 180s.

Hi mikkelgj.

I just did a half marathon and had the exact same problem as you, and wonders the same. It was also the same in my first marathon earlier this year. The HR is about 15-20 BPM higher than normal training HR, but exertion (RPE, rating of perceived exertion) is still around the same as in training. Example, my target pace for the half marathon was 4.30/km. Normally lately in my training I usually sit around 165 to maximum 170 HR in that pace. Instantly when starting the race my HR climbs to 180, but RPE feels the same, ie as if I was running with a 165 HR. It’s like the stress has bumped my HR up, but also somehow also my max HR (as RPE is the same). I finished the race having an average 180 BPM in HR, with some kms averaging over 185 and an HRMax of 193 (I thought my max was below 190). Yes, I use a new, reliable chest strap from garmin, so the measurements should be fairly accurate.

This level of HR I can never withstand in training sessions, probably not even when I am doing my toughest interval sessions. Above 180 normally for me means I can barely keep up with breathing and I get a nausea. But during this race, I could hold it for over 1.5h. I am very curious to understand what is going on, so I can try to calm my nerves and get it more under control? But I am also a bit worried that it can be dangerous putting my body under 95% of my HRMax for that long time. I have a marathon coming up and there is no way I can average this high HR for 42km. Last time around in my first marathon I had to change my goal pace from 5 min/km to about 5.40 instantly to even make it over the finish line, as my HR also then was about 15-20 above my normal training HR for the same pace.

Have you learnt anything more on the subject since you created this thread? Would be very happy to hear / learn more!

And BTW, my friend who I ran with did his first race and had the exact same problem.

Your heart rate in a race is comparable to training. So, if your lactate threshold is at say 86% of max, that's true in training and a race. It's not like the body is able to go 3 to 5 beats per minute faster in a race than training and not notice the difference.

The statement I bolded is blatantly incorrect.

I challenge readers to research and understand the difference between LT1 and LT2. Incredulously, even in the scientific literature, some authors refer to LT1 as the anaerobic threshold; they mix up terminology on the most basic point.

I believe that Friel means LT2 when he says LTHR. I searched for LT1 and LT2 and found this link. It includes the follow method (shown in italics below) of finding lactate threshold. It's one of the methods that Friel advocates. Note the bold in the last sentence.

With time trials, research has found the 30-minute time trial method to be a good predictor of velocity and HR at the LT (McGehee et al., 2005). If using this method, measure your average heart rate over your final 20 minutes and your average speed, or power, over the full 30-minute duration of the time trial. Your average speed/power and heart rate should equate – with a good level of accuracy – to your lactate threshold.

training4endurance.co.uk

Lactate Threshold

training4endurance

The Lactate Threshold is key for endurance exercise performance. LT tests can be used to improve endurance training.

Link:training4endurance.co.uk/physiology-of...

Yes, the bolded statement is correct. Do you understand why I said your previous bolded statement was incorrect?

This is a stickler point with me, because I’ve seen a PhD physiology candidate online refer to LT1 as the anaerobic threshold. And some scientific literature does the same, whereas, LT2 has been more commonly (and correctly, in my book) referred to the anaerobic threshold.

Edit: “referred to *as…”

Incredible. Fisky, the reason you are confused is because the link you sent me is confusing and wrong, too!

It says, “The Lactate Threshold (sometimes referred to as the anaerobic threshold or maximum lactate steady state) is a term used to describe an exercise intensity where blood lactate levels rise above baseline levels.”

Wrong! When lactate starts to rise above baseline levels, that is the LT1, sometimes (correctly) referred to as the Aerobic Threshold. The Anaerobic Threshold is when lactate is not being cleared as fast as it is being produced, and it consequently rapidly rises in the blood beyond that point.

They did sort of get right that the Anaerobic Threshold (i.e., LT2, NOT LT1) is referred to as Maximum Lactate Steady State. But that occurs well above baseline levels (at ~4mmol, whereas, baseline levels are ~1.x mmol).