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marathon heart rate drop - sam
Hi I'm wondering if you could help answer a question about a recent marathon run in Newport, Wales. It was my second marathon and i followed the runners world sub 3.45 training plan. In my first marathon during the last 6 miles my heart rate dropped - from around 150 during the first 19 miles to 140 during the last 6. I've just completed my second marathon and the same thing has happened. HR of 155 for the first 20 miles and then dropped to an average of 138 for the last 6.4. It makes no sense to me as it felt like i was giving it absolutely everything during the last 6 and was shattered coming over the line. I didnt feel like i hit 'the wall' i just found it hard - my stride also shortened as well (same as previous marathon) which i didnt really notice. I read that it could be a fueling relating issue but i felt like i fueled well - taking on 6 or 7 isotonic gels (22g of carbs each). Any advice would be appreciated. Many Thanks Sam, Wolverhampton, England.,
reply coach janet
Hi Sam, that is indeed a bit odd. It's typical for cardiovascular drift to happen as temperature climbs or as fatigue sets in - but it drifts UP, not down. If your pace per mile was the same as the earlier miles, I'd have anticipated it might have felt more difficult and the HR would reflect that percieved increase in difficulty. Did your pace drop off in that last 10k? If you slowed, then that might explain the drop in HR. Do you take any meds for blood pressure control? Some blood pressure medications have an effect on HR. Did you take in any electrolytes in addition to that fuel? Perhaps your sodium/potassium/calcium balance was disrupted? If your pace was steady, you don't take meds, and you supplemented electrolytes and fluid as well as fuel - then perhaps it's worth investigating this with your cardiologist. It does seem odd that your HR would drop like that.
Best regards, Coach Janet Hamilton, MA, RCEP, CSCS, USATF-level 1, RRCA-certified coach.
sprints - dana
Hi! Is there any benefit to sprinting for 5 seconds, 10x? (Sprint 5 seconds, walk back to start and repeat). I really enjoy it (after my morning run), but curious if there's any benefit at all. Thank you!!!,.
reply- coach janet
Hi Dana, there are benefits to be had from just about any form of exercise! A 5 second sprint is pretty short duration though - so you might consider taking it up in duration to something a tiny bit longer - perhaps working up to a 30 second sprint? An "all out" sprint for5 seconds certainly stimulates the lesser used fast twitc fibers and this will help with building power and strength, but you might get more functional carryover from a slightly longer burst. No big deal though - if you enjoy it, go for it! Best regards, Coach Janet Hamilton, MA, RCEP, CSCS, USATF-level1, RRCA
Sore groin and hamstring area - Eric
Got a question for ya, seems like the last month or so I have noticed that my groin/hamstring area has been really sore after running. I initially thought maybe its the cold and running during the cold time of the year isn’t getting my legs warm and was adding some additional stretching afterwards but its not helping much of at all. Looking for good tips or Im just gonna have to either rest or push thru, As a Marine who has been running since 1990 with a small break between 2007 and 2019 🤣🤣🤣, any soreness goes away after a month but this soreness doesn't seem to be getting better. Thanks in advance for any advice,
reply- coach janet
Hi Eric, there are lots of possibilities but the first thing is to dig into any recent changes you might have made in training. If I understand you correctly - you've been running consistently (recently) since about 2019. Has your weekly mileage increased recently? Have you added hill work or speedwork to the mix recently? Have there been changes in other aspects of your life (increased sitting? more yard work? other?). Are you running at an appropriate pace for your current fitness level? Ideally the majority of your miles should be done at a very conversational and relaxed effort. Do you have a history of lower back issues in the past? It's not uncommon for lower back issues (especially SI joint) to present as discomfort in the groin. I really don't have enough information to provide much in the way of personal guidance but I'm happy to help with more personalized assistance - feel free to reach out to me via email if you're interested in more assistance. At the very least - check your pacing, ease up on hills and speedwork, and consider doing some spinal mobility and core stability exercises to address any hidden low back issues. Best of luck to you - reach out if I can help. Coach Janet Hamilton, MA, RCEP, CSCS, USATF-level 1, RRCA-certified coach.
Our Athletes Share their stories
"We are undefeated coach! We prepared for 5 marathons together and we set a PR every time!"
Paul S (NY)
"Janet's education, experience in patient care & as an educator give her a credible resume for advising runners. More importantly to me, she is able to reach out and see where I need a boost - nutrition, race day preparation, etc. She is intuitive in reading my running log and tweaks my training accordingly. I have worked with Janet for several years and I have been injury-free while snagging half marathon PRs."
Cheryl (KS)
Over the years my running goals have evolved, and, thanks to Janet, I’ve achieved them all! Janet’s background in physical therapy and biomechanics was invaluable to get me back on my feet after a bad hamstring injury. Janet uses her knowledge of the latest scientific evidence to optimize performance. With Janet’s help, I’ve reached the podium for races from the 5K to the marathon and qualified for Boston. Most importantly, Janet has a positive, supportive coaching style, and is a pleasure to work with!
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