Heart Rate During Race

by MZ Asmat
(Kulim, Kedah, Malaysia)

I have been on MAF training for 3 months now, and my average weekly mileage is 30 - 50 km. Based on the monthly MAF test in the past 3 months, I could see my pace is improving. I just wondering what will be the heart rate during the race or marathon? Should I just stick to the MAF heart rate, or to go with Jack Daniels' guidelines? I am planning to join Half Marathon in November this year.

Thanks.

Nicole's Reply:
Hi Asmat, thanks for the great question and it is super that your pace is improving.
The way I see it is that MAF training is for training and not necessarily for racing. MAF training is going to get you stronger and faster without the extra stress on your body. On race day however, it will be up to you how you want to run the race. If you just want to finish it and to feel comfortable and don't mind what time you do it in, then yes race at your MAF heart rate. However if you want to try and achieve a particular time or pace, then you might not want to run at your MAF heart rate. Personally I race by feel, but I keep an eye on my heart rate to make sure that it doesn't go too much out of my comfort zone.
MAF training will teach you what it feels like to be aerobic or anaerobic so you will be much more in tune with your body on race day. I would suggest that before your half marathon, practice the race pace that you feel that you are capable of. Do short sections of race pace during a few of your long run so that your body and mind get a feel of what it is like. Best of luck and let me know how it goes!