basic running questions...

1. The idea of maintaining HR at the wall is simply to keep you moving forward. I agree with half of that - keep moving forward; not sure if it needs to be done at a specific HR. It does sound like you might be training too hard though, i.e., you're HR sounds awfully high for training runs.

2. Is a 6-mile tempo run "bad" before your long run? I would say it is not the preferred method. I would put a day between my tempo run and my long, slow distance run.

3.Yes, warm up before a race. There are many strategies, all highly individualized. I like to jog slowwwwwwly for about a 1/2 mile to a mile, depending on race length, and do light stretches. In a 5K or 10K, I like to jog to the starting line to elevate my HR  so I'm not warming up in the first mile.

4. It's not surprising that your legs feel dead after 9 miles. It sounds like you are running way too fast on your long runs and consequently your legs are tired. No need to get fancy, just slow down. Good luck.

Agree with what triman said. Also in response to the second part of question 3, no, do not vary from what you are used to eating before a long run. Eat and drink whatever you usually do before your long runs, if that has been working for you.On question 4 - On my long runs I sometimes will kick my butt a few times or go high with my knees just to get a little stretch along the way, as I also get that feeling that my legs are just sick of being in the same motion for 2-3 hours straight. Feels good to me, so I do it.

Welcome to the site!

-Rob

People, people, read the questions before answering.

Question One is about maintaining heart rate on HILLS, not when hitting the wall. Yes, you should maintain the same approximate effort level when climbing hills, by shortening your stride (baby steps, like shifting to low gear in a truck) and/or slowing your pace. If you're in the "home stretch," why save anything, let it fly.

Question 3 is concerning warming up for a HALF MARATHON, not a 5K or 10K. Warming up for a longer distance is a matter of personal preferences, certainly if you intend to run a 5-minute pace you should get in a mile or so warm-up. If you're middle of the pack, like me, just run the first half-mile/mile at a slightly lower pace to warm up and loosen up..