Ultrarunning: Practice Your Pacing

Further questions have arisen after recently posting about pacing in an ultramarathon. Pacing is an important aspect of running an ultramarathon however what that entails may look entirely different amongst athletes and in different circumstances. While heart rate can be used as a gauge of pace, it may not always be the best method due to factors like temperature, caffeine, fueling, dehydration, cardiac drift, and faulty tech/GPS reception affecting the data. Additionally, the heart has to work hard climbing, but less so on the descent, consequently heart rate can fluctuate and may not be the best indicator of optimal pacing. Some runners opt to run entirely based on feel and disregard what the tech may indicate. Others use heart rate as a guide, with some aiming to stay in the 50-65% range for ultrarunning. Prescribing intensity based on either heart rate or pace may prove challenging in ultrarunning. Ultimately, the best way to pace an ultramarathon is to find what works best for you through trial and error during training and in your ‘B’ and ‘C’ races.