Journal Marathon Table

Marathon Performance Comparison
The following table shows relative paces and avg HR for a number of races over several years of running marathons. Max hr 2011: about 185, 2009 1st half: 184, 2008 1st half: 189, 2007 2nd half: 187, 2006 about 194. HR during hard (close to PR) marathons in fall of 2007 averaged about 90% of maximum, and during fast races in fall of 2011 about 92% of maximum.

Race and Date	Pace	Avg HR	Adj HR	Comment
Red Wtrshed 8/2012	10:10	152	154	Sunny, 60-70F. Moderate effort. Wt 145lbs. Adrenaline 11s
Tunnel 7/2012	8:10	155	133	Cool, drizzle. Downhill, felt strong. 10 min neg split, M25HR=avg+4. Weight 141lbs
North Olympic 6/2012	8:55	157	144	Ovc, 52. M24-26HR=avg+7. 600' dn & up. Moderate effort. Wt 147lbs. Green Silence
Boston 04/2012	10:10	163	162	Sun, 84. M24-26HR=avg+2. Moderate effort. Wt 147lbs. Green Silence
Invest in Youth 03/2012	11:00	141	153	Ovc, 48. Flat. Easy effort. Wt 146lbs. Green Silence
Pigtails 12/2011	8:26	163	144	Sun, 42. M24-26HR=avg+5. 300' dn & up. Moderate effort. Wt 144lbs. Adrenaline 11s
California Int'l 12/2011	7:51	171	145	Sun, 45. M24-26HR=avg+6. 300' descent. Very hard effort. Wt 145lbs?. Green Silence
Cape Cod 10/2011	7:58	170	146	Ovc 40. M24-26HR=avg+4. 500' hills. 0.5 min stops. Wt 145lbs?. Green Silence
Golumbia Gorge 10/2011	9:14	156	147	Sun 58. M20-24HR=avg+3. 1500' hills w/ net -300 ft. 3 min stops. Wt 145lbs. ST5 Racers
Pt Defiance 50K 10/2011	10:27	150	156	Cloudy, 48. Trail increased time by ~1min/mile. M21-31HR=avg+2. Wt 145lbs. Adrenaline 11s
Spokane 10/2011	8:43	159	144	Cloudy, 46.. M24-26HR=avg+5. Wt 146lbs. ST5 Racers
Middle Fk 50K 9/2011	11:35	141	160	Sunny, 62.. Last 6 HR=avg+2. Wt 143lbs. Adrenaline 11s
Skagit Flats 9/2011	8:30	168	150	Sunny, 65. 8 min pos split (+4min in last 4 mi). M24-26HR=avg+7. Wt 146lbs. ST5 Racers
Tacoma City 5/2011	10:15	150	153	Sun, 60. Wt 150lbs. ST Racers
Boston 4/2011	8:40	161	145	Sun, 60, tailwind. 1 min pos split. M23-26HR=avg+1 Wt 148lbs. ST5 Racers
Yours Truly 2/2011	11:15	142	157	Overcast, 40's. Slow 1st quarter, 8 min stops. Wt 147lbs.
Cupid's 2/2011	9:00	168	156	Sunny, 50's. Slowed 45 sec/mi in last 6 mi. Wt 146lbs.
Pigtails 12/2010	9:07	168	158	Overcast, 40's. Even pace and hr. Wt 145lbs.
Humboldt Redwoods 10/2010	10:20	152	156	Shade, 57. Photo stops.
Bellingham Bay 9/2010	11:15	137	152	Ovc, 60. Even pace, felt tired and sore.
Skagit Flats 9/2010	9:05	155	144	Ovc, 60. 8 min potty stops. M24-26HR=avg+6 ST Racers
White River 50 7/2010	14:15	143	(165)	Sun, 60. 50 miles, 8700', 60 min stops. Actual Adj HR 194.
Missoula 7/2010	11:20	141	157	Sun, 65. Slow pace. M23-26HR=avg+1 ST Racers
Caen 6/2010	8:48	165	153	Mcd, 55. Slow last 3 miles. M23-26HR=avg+10 ST Racers
Spokane 5/2010	9:50	165	163	Sun, 75, tailwind. 24 min pos split. First warm race. M22-26HR=avg+15 Wt 145lbs. Launches
Tacoma City 5/2010	10:17	145	148	Ovc, 55, 1 min neg split. Paced 4:30. M22-24HR=avg+5 Wt Wt 145lbs. Launches
Big Sur 4/2010	10:52	154	164	Sun, 65, 2 min pos split. Extensive photo/bird stops. M23-25HR=avg-7 Wt ~147lbs.
Boston 4/2010	8:19	172	152	Sun, 48, crosswind. 2 min pos split. M23-26HR=avg+2 Wt 147lbs. GTS-7s
President's Day 2/2010	9:00	158	146	Sun, 45. M24-26HR=avg+10 Wt 146lbs. GTS-7s
Seattle 11/2009	10:00	151	151	Ovc, 45. 10 min pos split (30min walk 2nd half). Wt 147lbs.
Boston 4/2009	8:33	172	155	Ovc, 48, headwind. 9 min pos split. Minimal training. Wt 143lbs.
Maui 9/2008	10:29	149	154	Sunny, humid, 80's. Flat course. 9 min pos split. Sore shin tendon. Wt 143lbs.
Skagit Flats 9/2008	8:04	171	148	Sunny, 65. Flat course. 4 min pos split. Wt 141lbs. Axioms.
San Juan Island 6/2008	8:20	167	147	Mcd, 55. Hilly course. 2 min neg split. Incl ~4 min birding stops. Wt 144lbs.
Tacoma City 5/2008	9:43	151	148	Ovc, 55. Paced 4:15 but w/ 7 min pp stops. Wt 144lbs.
Boston 4/2008	7:57	172	147	60F, sunny, hard pace. 1.6 min pos split due to hills in 2nd half. Wt 144lbs.
Yakima 4/2008	8:09	171	149	Cool, sunny, hard pace. 3 min pos split due to hills in 2nd half. Wt 143lbs.
Dizzy Days 50K 3/2008	10:28	150	156	Cold, cloudy. Flat trail 50K, some birding and walking
Invest in Youth 50K 2/2008	10:40	142	150	Cool, sunny. Flat paved 50K, some birding and walking
Birch Bay 2/2008	9:05	157	146	Cool, sunny. Incl ~15 min birding stops.
Valentine 2/2008	7:39	171	143	Cool, ovc. Hard pace, 6 minute PR, even splits. M24HR=avg+2. Wt 141lbs. Racers.
Lord Hill 50K 2/2008	11:35	152	171	Cool, ovc. Hilly (5300') rough trail 50K
Last Chance 12/2007	8:53	154	139	Cold, ovc. 8 min neg split. M24HR=avg+7. Weight 144lbs.
Yours Truly 50K 1/2008	11:26	130	146	Cold, ovc. Smooth trail 50K
Pigtails Lk Youngs 50K 1/2008	11:37	137	156	Cold, ovc. Hilly (2500') trail 50K
Bridle Trails 1/2008	11:35	154	173	Cool, ovc. Rough trail 50K
Orange County 1/2008	9:40	152	148	Cool, ovc. ~10 min birding.
Christmas 12/2007	7:58	168	144	Cold, ovc. Hard pace, even splits. M24HR=avg+1. Weight 143lbs. Wore Racers.
DMT 6 Hr 11/2007	12:25	136	165	Cool, sunny. Slow pace, trail run
iUWR 11/2007	9:15	150	141	Cool, drizzle, easy pace 1st 20, 3 min neg split, M25HR=avg+6
TriCities 10/2007	8:00	169	145	Cool, sunny, hard pace, 2 min pos split, M24HR=avg+4. Weight 142lbs
Hartford 10/2007	7:54	169	144	Cool, sunny, hard pace, 1 min neg split, M24HR=avg+6. Weight 140lbs
Maine 10/2007	7:55	168	143	Cool, cloudy 1st half, hard pace, even splits, 9 min PR. M24HR=avg+6. Weight 140lbs
Gateway Pacific 10/2007	9:15	148	139	Cold, wet, Quadzilla, M24HR=avg+4
Tahoe Triple 3 9/2007	9:58	153	153	Elevation (6300'), cold, third day, M24HR=avg+0
Tahoe Triple 2 9/2007	10:20	151	155	Elevation (6300'), net downhill, second day, M24HR=avg+11
Tahoe Triple 1 9/2007	11:13	150	164	Elevation (6300'), first day, tired and sore
Mid-Mountain 9/2007	11:10	144	158	Elevation (8000') but acclimated
Haulin Aspen 8/2007	9:55	162	161	Combination of elevation (5000') and relatively warm conditions
Tunnel 8/2007	8:40	161	145	Cool, drizzle. Downhill, felt strong. 10 min neg split, M25HR=avg+4. Weight 141lbs
Rattlesnake Lake 8/2007	13:40	119	163	Fatigued from Haulin Aspen and big hike up South Sister within the previous 5 days
Mary's Birthday 6/2007	9:05	160	149	Cold and wet, fairly hard pace, M23HR=avg+9
Capitol City 5/2007	11:02	138	150	Second race of first double
Tacoma City 5/2007	9:43	161	158	Felt tired towards end, maybe not fully recovered from Boston and Mt Si 50K?
Mt Si 50K 4/2007	9:32	154	148	Surprised how strong I felt for only 6 days since Boston
Boston Marathon 4/2007	9:12	160	150	Excited, felt strong, 8 min neg split, M23HR=avg+3
Yakima Marathon 3/2007	10:54	150	161	Walked alot in the middle of the race, felt good afterwards
Valentine Marathon 2/2007	10:14	155	158	Felt good, M25HR=avg+2
UWR Seattle 11/2006	10:25	149	154
Halloween 10/2006	10:45	147	156
Skagit Marathon 9/2006	8:55	164	151
Seafair Marathon 7/2006	10:18	155	159
Capitol City Marathon 5/2006	10:00	147	147
Mt Si 50K 4/2006	9:36	160	155
Napa Marathon 3/2006	10:24	154	159
Tucson Marathon 12/2005	8:38	174	160	Elevation (4000') and dehydrated?
Capitol City 5/2005	12:23	131	160

Adj Hr is derived from the relationship between pace and hr established on training runs. For aerobic paces (which for me are between about 7:45 and 12:00) my hr increases 1 bpm for every 5 second increase in pace. In that range my hr remains constant at a given pace for 10 miles or more. At faster paces my hr increases steadily as distance increases, which I take as an indication that I've exceeded my lactate or anaerobic threshhold. That happens somewhere around 7:30 to 7:45/mile. At aerobic paces, The relationship between pace and hr is linear throughout the range; I don't have enough data for paces slower than 12:00/mile to know whether that relationship continues through the transition from running to walking. The lower adjusted hr values for fast marathons in the fall of 2007 probably represent better conditioning. Although I don't have enough data to draw firm conclusions, it appears that paces in the 9:00/mile range might be more efficient than running at 8:00/mile close to my lactate threshhold. Higher hr at slower paces may indicate that pace and hr in slower marathons are both affected by a common cause, eg. fatigue, dehydration, terrain, extensive stopping or walking, or other factors (which I've tried to identify in the Comment column).

States in which I've run marathons

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Half Marathon Performance Comparison
The following table shows relative paces and avg HR for a number of half marathon races over the past several years, comparable to the marathon data above. As in the marathon table, Adj HR represents my estimated HR had I run at a 10 min/mile pace.

Race and Date	Pace	Max HR	Avg HR	Adj HR	Weight	Comment
Run 2 Educate Half 04/2012	8:07	180?	171	148	147	Sunny, 45, hard effort. Preceded by 5 miles at 8:25/mile
Veteran's Day Half 11/2009	8:00	180	172	148	151	Sunny, 42, hard effort. Time adjusted for slightly short course.
White Mt Milers Half 10/2009	8:12	186	172	150	145	Sunny, 52, hard effort, very hard finish. Last 4 miles barefoot.
Bay State Half 10/2009	7:45	183	171	146	146	Rainy, 38, windy. Cold race. Very hard effort.
Black Diamond Half 9/2009	8:05	185	170	147	146	Sunny, 53. Comfortably hard, very hard last 2 miles.
Army Half 9/2009	9:00	193	163	151	147	Sunny, 57. Erratic pace, very hard finish. Last 3.5 mi barefoot.
Half 'n Half 8/2009	10:20	160	133	137	~144	Sunny, 58?. Leisurely pace w/ birding stops. Last 2 mi barefoot.
Tacoma Narrows Half 8/2009	7:58	183	166	142	144	Cloudy, 50. Comfortable start, hard effort last 10 mi.
Lacamas Lake Half 7/2009	9:35	184	154	149	144	Sunny, 65. Comfortable pace w/ hard finish.
Battle Ground Half 7/2009	8:00	183	166	142	144	Sunny, 65. Hard effort, slowed somewhat in last 2 miles.
Mercer Island Half 3/2009	8:15	183	162	141	144	Cloudy, 40, comfortably strenuous, hard last 4 miles.
Mercer Island Half 3/2008	7:28	186	175	145	143	Cloudy, 42, hard effort, PR. Racers.
Mercer Island Half 3/2007	8:18		167	147		Cold and damp, comfortably strenuous effort
Mercer Island Half 3/2006	8:32	174	165	147		Cold and damp, comfortably strenuous effort
Dannonman Half Iron 7/2005	9:05		161	152		Sunny, 63. Exhausted after swim and ride.
Super JocknJill Half 9/2004	7:46	183	172	147		Sunny, 62
Mercer Island Half 3/2004	8:11	185	175	153		Cloudy, 50.

John's Lifetime Races
While John and I were going over some papers recently he came across a list of the races he'd done back when he was running. After running for more than a decade, he developed Achille's tendon problems and switched over to bicycling.

Year	Race/Distance	Time	Age	Comment
1980	Casco Bay Marathon	3:58:59	55	Trained by running 9 miles 6 mornings a week before work
1981	Mt Washington Valley Marathon	3:48:18	56	8:42/mile pace, two minutes shy of a BQ by today's standards
1982	Mt Washington Valley Marathon	3:54:29	57
1984	Mt Washington Valley Half Marathon	1:43:50	59	Roughly equivalent to 1981 marathon PR pace
1986	Mt Washington Valley Half Marathon	1:45	61
1986	Berlin to Gorham 10 mile	1:15:52	61	John's fastest race- 7:30/mi
1989	Mt Washington Valley Half Marathon	1:55	64
1990	Mt Washington Valley Half Marathon	1:48:58	65
1993	Mt Washington Valley Half Marathon	1:54	68

Brian's Journal - Marathon and Half Marathon Performance tables