Ask the Coach
Ask the Coach: Can I Stomach a Marathon?
By Kirt West
July/August 2010
For the Washington Running Report
Dear Coach: I'm turning 60 and trying to get back into running. Here's a little background information: I was pretty sedentary until I started running 10 years ago. I finished my first marathon at age 53 in 5:30 and then stopped running until eight months ago.
Now, I'm using a heart monitor. I originally measured my maximum heart rate at 160 and was frustrated because I was practically walking at what was supposed to be my 70% effort. You told me that a 70% is equivalent to a conversational running pace. As a result, I did a treadmill test about six weeks ago and was able to get my heart rate up to 169 before it seemed to top out. It has made a big difference; now I am actually running when I hit 70% on my heart monitor. Here are a couple questions about my marathon training:
1) Is it a good idea for me to eat during my marathon or does digestion use up additional heart resources that I cannot afford to expend? I have tried eating during my long run and find that I slow down.
2) I have been doing my long runs in the heart range of 130 to 145. When my heart rate hits 145, I walk until it drops to 130. This has seemed to work for me, and I didn't get too tired, up until my long runs increased to 13 to 15 miles. After 8 miles, it takes a long time for my heart to drop back to 130 when I walk in comparison to how fast it drops earlier in the run. Is this normal? Does it simply mean I'm not in shape for long runs yet, and that I'll get better with training? Or, is something else going on that makes my heart rate stay higher longer?---Terry
Dear Terry: With respect to the food issue, you have to engage in the trial and error process. I never eat anything during a long run or a marathon but I do try to eat a substantial amount of food, like whole wheat toast with peanut butter or a bagel, a couple of hours before my long run or marathon. Drinking Gatorade early and often during my long runs and the marathon provides some calories but also replenishes the electrolytes that are lost when running 12 miles or more. Some runners' stomachs cannot handle Gatorade so they use a product such as GU Energy Gel. (Note: if you use GU you need to make sure that you drink a lot of water.)
The main point to remember: use your long runs to practice what you plan to do during the marathon to avoid having digestive issues.
As for your heart rate taking longer to drop toward the end of the run, that's to be expected. When it gets warm, you may find that your heart rate is not dropping at all. This fatigue is normal and all runners who train with a heart monitor notice it. I find that my heart average rate will climb 10 to 15 beats during the course of a marathon while I maintain the same pace. As long as I start out in the 70% range, I know that I can continue that effort for 26.2 miles.
With your approach of walking when you hit 75%, you may find yourself walking more than running in the latter part of an 18 to 20 mile training run. Try to keep your heart rate in the 70% range (the 130s) and over time you will find that you do not need to walk at all during your long run. Good luck with your marathon!
Coach Kirt West has been running for more than 30 years and coaching adults for the past 15 years. He is the online coach for the Credit Union Cherry Blossom 10 Mile Virtual Training Program. He is a former member of the RRCA Coaching Committee and past Vice President and member of the Montgomery County Road Runners Club Board of Directors.