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First, thanks Rico and Rickey, for your response.
Here is the result of running a marathon with a HRM (heart rate monitor): I ran 3:38:12 (fastest since 1980) and took 7 minutes off of my best 1999 time.
Mostly, I kept the heart rate at 150, at least for the first 20 miles (32 km). That represents 80% for me. I ended up averaging 8:02 per mile (5 min/km) for the first 10 miles (16 km) and 8:25 for the next 14 miles (22 km). The last 2 miles were uphill and my HR got into the 170's there, but that was ok!
I should point out that I let the HR get a bit higher from mile 20 onward, as I precieved a bit of "heartrate drift', which I understand comes in part from lowered blood volume, and in part from the cummulative toll of exertion.
And, for the first time, I managed to hold a reasonable pace (for me) over the last 10k; this was the only time I did NOT hit "the wall" and the only time I have ever finished a marathon without walking or shuffling.
ollie
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