CONGRATS! Really an amazing time drop and it sounds like you paced that really well with those numbers making sense. Thanks so much for choosing a Higher Running Training Plan....we appreciate your support! Congrats again!

My resting is 32-34 and I’m wondering the same thing have I gone too far lol

Good question as a 49 year old my resting HR is low 40 s into mid 30 s while sleep sometimes dropping low as 34 even the surgeon said you have a low HR but I can only get my hr up to mid to high 170 s

How was your 100% max HR measured? I mean if your "threshold target" is 170-180 and you can maintain that no problem for over an hour then it's not your lactate threshold. So it could very well be possible your max HR is actually higher than 204 and your Lactate Threshold is maybe closer to 185-190. As far as the resting HR goes....generally that's a good sign of progressing fitness (lower resting HR numbers and they go down as you get more fit). It's also generally good to have a lot of reserve (big difference between max HR and resting HR). Low 30s and something even lower might be a bit of a concern....the resting HR can be recorded manually (accurately) when you wake up...so I'd check that number maybe a bit. Again full legal disclaimer:" I'm not a medical professional [obviously]...consult your doctor before trying anything new. This advice is not meant to diagnose, cure, treat or prevent any disease. "

I've spoken to several doctors about resting heart rate, basically so long as you feel fine (you don't feel dizzy, tired, weak, or short of breath then your heart rate is fine for you. Technically anything below 60 BPM is Bradycardia (low heart rate). That all said the average adults heart rate is usually around 40-50 BPM and the average resting heart rate is around 60 so your sleeping heart rate being 10ish lower seems normal based on the averages.

Wow. I always thought there was something wrong with me. My max HR is 197. Resting HR in the 40s. I'm 31, about 198lbs. Not a fast runner (prolly bad genetics, I'm more neanderthal than cro magnon lol). I can hold 170-175 HR for 2 hrs or more. Seems like I'm not the only one. Keep going there mate!

This was me in Chicago last weekend. Even just standing in the corral my hr was in the 70s normal standing is low to mid 50s. When I wake up it’s usually high 30s-mid 40s. Race morning was in the high 50s-60s. I chalked it up to just race anxiety.

Well adrenaline and mental toughness differences can certainly change a lot of things. (People are usually more mentally tough in races than in training workouts solo). Also, since a race (especially a time-trial) is generally an even paced effort, all-out and with a longer time span at higher intensity we'd except values to be much harder after a certain distance and number of minutes (compared to say a workout that is broken down into intervals and recovery minutes). But if anything the science and physics would say that you get a "Boost" in races and that race pace is easier to maintain (faster pace at lower HR). Now things like stress and race anxiety/mental attitude can certainly raise the HR of course! What studies are you looking at exactly?

I regularly check my hr vs. pace during workouts and races. (Throwing in the caveat Sage mentions that even chest straps can be wrong.) I have run marathons starting out with a very high hr due to adrenaline. I'd like to know it the person has that same high hr in his training runs at those paces. I wonder if my hr is elevated because of the excitement, what effect this has? If my muscles are working at my target effort should I even care if my hr is elevated (assuming I've already accounted for heat, humidity, and hills.)

I use stryd, I'm a big fan. Maintaining a steady power output over rolling terrain makes so much more sense than training at a given pace or HR (HR lags effort too much, you're working too hard before you realuze)

We all have VO2 max values specific to different exercises. A trained cyclist who doesn't run will have a higher cycling VO2 max and the converse is true for the runner

I have heard salt helps in three minutes!?

@@kipponi thanks! Getting through loads of salt tablets in a race. Exploring many options. I'm always open to hearing about how others have the same problem and overcome it.

if I understood your question correctly, you're wondering if training exclusively with a short-distance focus for a couple of years would benefit your longer-distance performance as well? I don't think that's the case. Specificity is very important. I think you're doing just fine with your periodisation.

Those shoes helped me get rid of knee injuries and support my running style more. I'll never look back.

Heart rate watches are not accurate, they can be out up to40 bpm high or low. Sorry,

could be you just genetically have more fast twitch muscle fibers. I also think that endurance and VO2 take a lot more time and care to grow compared to something explosive like sprints.

@@yeeton1054 I'm naturally kind of lean and slightly muscular which is usual for fast switch type thought week before my 400m race I did 100m race as preparation and fairly good block start gave me 13,56 which isn't good as 59,99 but maybe my body can handle lactate better than I ever thought or maybe I have potential to PB also other distances around as 100-200-800-1500m

My marathon PB is 3:13:33 with exactly the same 5k PB you have! But my focus has always been on endurance, not so much on speed.

@@DuncanEpping also my focus has been long slow runs and some lactate threshold repeats or 20-30min single push, thought that type of training gave me better performance for 800m and 1500m, my 10K PB is 40:48 which isn't super bad but everything over 1hour mark is getting unnatural.

Of course lol

I believe to have a max HR of 194 and I ran an entire marathon at 178 avg HR, which has me wondering if my max HR is actually higher. I have seen 199 max HR in a vo2max lab test but 15 years ago! So either my max HR has not decreased (or much) with age, or I can run at 92% of max for an entire marathon.