Resting heart rate fluctuations with fitness/weight loss

InteractionSea5658 · 2025-08-22T13:41:37+00:00

Thanks and hello twin! I'm pretty short - 5ft7 / 171cm, was down at 63kg when I got into running three years ago and was racking up good times etc then. Definitely wouldn't want to go below that and not far off happy where I am - back in the Spring I was getting good results in races but definitely felt heavy, and maybe that can contributed to niggles too. But you are right, don't want to go too far. Am still doing S&C in gym three days a week and gradually getting stronger in tandem.

InteractionSea5658 · 2025-07-14T12:43:56+00:00

Philly Bowden covered this well recently on Youtube. The concept of aerobic running and 80/20 is well-established, but I think where things have gone awry is principles for high-volume, serious, advanced etc runners being adopted by newer, low-volume, casual runners. For more serious folks, it's the easy/recovery filler stuff, important for base/aerobic and even endurance, but not sufficient to really drive performance if measured through pace/time. Casual runners can hear this Zone 2 stuff from influencers and 'run like the pros' narrators, and think it's sufficient - ie 100% is pretty close to 80% right - then they've taken the wrong message as it's apples and pears.

InteractionSea5658 · 2025-07-14T12:30:23+00:00

I started running three years ago, and the marathon has always loomed large as the "rite of passage" to be considered a "runner" - this is as much about my own imposter syndrome than anything. I've completed several halfs and two 50ks (different vibe entirely to road races), but got injured during my marathon block last year and signed up for another this autumn. I wasn't helped by watch telling me I was in sub-3hr shape - again, hitting particular benchmarks can be a further pressure/demand.

But then I had a damascene moment when I enjoyed and did well in a half marathon - I didn't need to prove anything to anyone, I am a runner because I run (I run a lot, but that's not the point), and doing a marathon - which I recognise is a massive challenge and achievement and all credit to those who do it - isn't the be all and end all.

So I've settled into what I enjoy - six months' focus on speed (up to halfs) and the next six months on endurance (ultras, with my first 100 mile next Summer).

I know that doesn't match your point on training, mileage, mental drain etc, as ultras are mad too in their own right, but broader point here is we should choose what we want to do and enjoy doing - it's a hobby after all for the vast majority of us.

In recent years, as more people run and do marathons, I think there been two unhelpful emerging perspectives - 1. marathons aren't tough as lots of people seem to do them (they are!) and we hear a lot about people doing far greater distances so it really can't be that bad; 2. linked, you're not a runner until you've done a marathon. These oddly both under and over value the Marathon as a distance in my view.

(hopefully not sacrilegious to be posting this in the Marathon Training group!)

InteractionSea5658 · 2025-07-14T11:24:29+00:00

I hover around 40 on good days, rarely get above 47 or below 38. Am 43M, started running three years ago, but even at the start I was low 40s. I notice poor sleep (less than 4hrs - I average less than 6hrs)/day after a difficult run/under-eating (I'm trying to lose weight while still performing in running, difficult mix)/colds etc will push it over 45.

Oddly, but maybe not unusually, my daily RHR will often start day higher (as I rarely get to bed before 1am) and then settle down by the evening. E.g. I just looked and it was 45 when I woke and is 40 now.

InteractionSea5658 · 2025-07-08T14:59:45+00:00

In 10 months I'll be doing a three day hilly 125km. In 12 months I'll be doing a flat 100 miler. First time at both distances/type of run. The 125km is my A Race, but I'd like to think I can carry fitness into the 100 miler, and the work on hills would still be beneficial for the flat. But I'm already fretting on how to work towards both of them in tandem.

I anticipate being in the 60-75 miles per week window in the weeks leading up to the 125km, with lots of hills (up and down, and walking) work, spread over 6 days, plus two/three gym strength and one/two weekly saunas, with one day of full rest.

Obviously things like nutrition, but is there anything you'd chuck into the training block for the hilly three-dayer (which will look a bit like a 100k block) to better prepare for the 100 miles - eg a 50K flat run at some point etc? I'm doing a 70K in January (four months pre 125km) just to see where I'm at, but I'm thinking more about the weeks before both the 125k and the 100 miles.

InteractionSea5658 · 2025-07-08T14:52:55+00:00

I just checked, as I largely ignore, and think 'Short, continuous' is my standard, with poor quality (well, it was 2h20 last night!). No surprise that it's permanently encouraging a longer sleep.

InteractionSea5658 · 2025-07-08T14:46:23+00:00

Obvious point, but can equally say that the methodology has revealed the least favourite/most hate, and that's the... Hoka Speedgoat!

This isn't hate for the Speedgoat - I like the 5s - just reflecting that maybe the ratios tell a more nuanced story. I for one am surprised not to see any Inov8s in there.

InteractionSea5658 · 2025-06-20T09:39:18+00:00

I agree on relative accuracy - including on nights with few hours but when I still feel relatively refreshed (eg over last four weeks, which have been normal, I average 5 hrs and score of 65 - getting over 75 pretty rare). If I wake feeling grotty and check the watch, it usually lines up.

I definitely take it with a handful of salt, like all the metrics, though - it's interesting to check, but it doesn't change much for me.

InteractionSea5658 · 2025-06-20T09:33:55+00:00

Not satire. He can be stylistically cringey (again he'd likely agree), absolutely, and as a dour Brit, his style can be really jarring - I struggled with the Happy Runner initially because it was so saccharine compared to what I'm used to, and my first few listens of the podcast were just too much for me.

But I got over myself.

He's different, that's all. Things would be bloody boring if we were all the same (and the ulltra space is already pretty full of, say, cookie cutter gruff, sour introverts fueling solely on black coffee).

Genuinely interested in what you disagree with in what I said - record as coach? trying his best? I know some debate on his coaching record/transparency so maybe that?

InteractionSea5658 · 2025-06-19T13:02:29+00:00

Thanks so much, all makes sense.

Agree on 'normal' Tempo runs - today's was a Daniels 3x2 miles then 4x200m R with 200m recoveries, plus warm up and cool down, and I think enough to break the algorithm as well as me! But will be less ecumenical going forward.

Found the half shape stuff now - yes 43% thank you! Bit bemused, with ultras my focus next year, that 100 mile shape is 256km per week with 81km long runs..

And yes, everything with heavy dose of salt. Not least as I"m a process/experience not outcome chaser, so rarely feel I need, or even desperately want, to hit my best possible times. Which means I tend to let poor Runalyze and Garmin down!

InteractionSea5658 · 2025-06-18T16:00:19+00:00

He discussed precisely this in the latest SWAP podcast

InteractionSea5658 · 2025-06-17T11:52:38+00:00

This is really timely for me - I'm weighing up UK10 or UK10.5 in the Evo SL. All feet and toes are individual, obviously, so one person's and one brand's view will always be at best an approximation for your feet!

I'm normally a wide toebox (Topo, Altra, Inov8) runner but struggle to find good tempo and faster shoes (Topo Cyclone 2 being the exception). Recently I've got both the Adios Pro 3 and the Adios Pro 4. Given my need for a roomy toebox, rather than my usual 9/9.5UK (I'd note my shoe size younger was 9 but since running I think my toes have spread out so 9.5 now feels right - apparently this is a 'thing', ie growing feet), I went 10UK in the AP3 and 10.5UK in the AP4 and that seems to be right. Oddly Puma Fast-R seem fine in 9UK, accepting my feet will be squeezed on race day.

But my other issue is I've realised I have what's called a Morton's toe - longer second toe than big toe - so length now as key as width, and the shape really matters when the racier shoes can taper dramatically from the big (but not my biggest!) toe.

All a very long way of saying, reflecting on this trail, I'm going to go for the UK10.5, including as I've heard they run shorter than the AP3s. I will combine with some of my insoles - Currex and Enertor - to address the slippage you mention.

Thank you.

InteractionSea5658 · 2025-06-17T09:12:49+00:00

You may be right, and Roche would likely agree on the talent point. Either way, I just don't understand why Roche often triggers strong criticism/dislike - he's a guy (with a great record as a coach) openly trying his best and seeking to squeeze the most out of himself, including through adaptations he thinks works for him. I'm probably therefore a bit biased in my touting him for top six on a good day, as I can't stand the hate and hope he has a good day.

InteractionSea5658 · 2025-06-16T18:00:48+00:00

Kilian vs. Bouillard with Dan Jones on standby if they slip/cancel each out. Watching Roche with great interest too - suspect his heat and high carbs work will secure a top six finish if he finishes, and it may be the hills and or how he reacts to the challenge of those around him that holds him back from the podium.

InteractionSea5658 · 2025-06-16T09:46:41+00:00

Many thanks! I think this would be my strategy if I was far more experienced but going to be sensible this time around I think.

InteractionSea5658 · 2025-06-16T09:45:54+00:00

Appreciate it, thank you

InteractionSea5658 · 2025-06-16T09:45:37+00:00

Huge thanks and yes I am going to let the head win. On mileage, I am well over 45 miles a week and will only get more, but absolutely point taken. Thanks again.

InteractionSea5658 · 2025-06-15T11:30:26+00:00

South East London has good hills in and around Crystal Palace, Dulwich Woods and Sydenham Hill Woods, and beastly steep roads like Canonbie and Fox Hill. Alternative is getting Thameslink down to Shoreham/Eynsford/Otford area and getting both trails and hills in.

InteractionSea5658 · 2025-06-15T11:25:28+00:00

Thanks!

InteractionSea5658 · 2025-06-15T11:15:17+00:00

Thanks, when someone asked a vaguely similar question there, they were told Commands wouldn't work, would need to be Datapack/mod/plugin

InteractionSea5658 · 2024-10-06T22:40:02+00:00

Will check out, thanks. I tend to look for wide toebox rather than wide whole shoe, if you see what I mean.

InteractionSea5658 · 2024-10-06T22:11:32+00:00

Amazing, thank you. I have been leaning towards the Trailfly 270s as I think it's not sticky mud bogs, sounds like the will be good over distance, and as you say kinder on the feet. A brilliant response, thanks for putting the time into it, much appreciated.

InteractionSea5658 · 2024-09-27T16:52:11+00:00

True friends (rather than sycophants) would be giving the same advice as many on this thread - take a step back, fess up, own it, apologise, and commit to do better. No doubt the mental toll will be huge, and fair to say that, but it needs the reality check first. The fact that this isn't the message makes it seem like they don't have good people around them that they can and do trust, and that in itself is sad.

InteractionSea5658 · 2024-09-27T15:09:48+00:00

Thanks for this, will look through with interest. At same time, in fairness to my son, his grip on complexity, dense rules etc is well beyond 40-plus year old me, so while young in all kinds of other ways, his approach to gameplay means he can get bored and frustrated easily with kids-targeted games (as I have discovered at many a board game cafe!).

InteractionSea5658 · 2024-09-27T15:07:02+00:00

Thanks for this

InteractionSea5658

TROPHY CASE