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Health Declining?

Former Member over 5 years ago

Garmin 645 Music Running since Jan 2020

Concessions:

Hi To all the forum users. I'm about to ask a question I'm sure has been asked before. However, in my few searches I haven't seen the user whose had the watch for more than 3 or more months. I got my watch sometime in January 2020. And I love it.

I acknowledge that the optical sensor Vo2Max are estimates. I accept it's not perfect. Additionally I acknowledge my own ignorance in regards to Running and all the subtleties of the human body and genetics.

General

When I run, I always run for at least 30 minutes, sometimes longer.

My first Vo2 Max reading was 39 and since dropped to 37.

I'm over weight, and I'm 43.

11 years ago I was 260 and pre-hypertension. Now, I'm 215. I get that I'm still unhealthy and have a long way to go.

I ordered the HRM Dual strap to rule out optical Heart rate weirdness, I've ran with is six times now.

Last night I tried the cooper test. I ran 2023 meters in 12 minutes. I understand that's average?

TLDR - my question

Is there weirdness with the Vo2 Max not updating, or could it be that I'm still in poor health?

My Stats, try not to laugh ;P

I run a slow pace over 3 miles, but on suggestion of the watch. I try to stay between 10:30 and 11:30 per mile to keep my HR under 167, which after running with the strap it suggested my Lactate threshold was.

Over 36 activities and 97.62 miles, my average speed is 4.8, average heart rate is 155.

Between Jan and April, in order, Total distance in miles - 4.76, 9.81, 35.43, 47.62

Between Jan and April , in order, AVG Speed in mph- 4.6, 3.9, 4.5, 5.3

Between Jan and April , in order, Avg HR - 152, 147, 150, 149, 161

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All Replies

0 MickyWicky over 5 years ago

Don't be embarrassed. Anyone who runs for their health is ahead of a non-runner (or other sedentary type).

The first VO2max estimate is based on very little data, and a difference of two points isn't actually much. I lost two points in the space of two weeks and regained one after 3 days. It was down to poor sleep, nothing more. It also took me a long time to build that up - a very intense year to gain a 5% increase.

Don't worry about it. Keep running. Good things will come.

0 Former Member over 5 years ago in reply to MickyWicky

Thanks Micky for taking the time to reply.

It dropped to 37 in March. Thank you for your insight and advice!

0 MickyWicky over 5 years ago in reply to Former Member

Ah, so it was 39 for 2 months before it dropped. Ergo, it dropped by two points in the same month your mileage went up 361%. That makes sense. You definitely went up too quickly for your heart to adapt, hence the lower VO2max. It's a symptom of overtraining in fitter athletes, I don't see why your case would be different.
A common rule of thumb in running is increase by no more than 10% in a week. Quadrupling your workload in a month was too quick, your heart didn't get enough recovery time. That's my theory anyway.
That being said... VO2max is only one measure of your health. Eventually, as your body adapts, it will go up, but make sure you a) don't increase mileage much for a couple of months, and b) give your body time to recover. Fitness improvements happen while your rest after a workout, not during the workout. Most runners, myself included, struggle with that bit. So you're already one of us :) Keep at it!

0 Former Member over 5 years ago in reply to MickyWicky

LOL!

Okay so when you put in percentages it's cringe worthy.

I typically Run/Rest/Run, but this month there were a few days where I ran two days in a row.

Thanks for pointing the obvious out and Taking the time to write a second reply, I appreciate it!

0 Roedema over 5 years ago

You should do most of your running with a HR well below your lactate threshold HR. If you tell your watch to base your zones off the LTHR, try to stay in zones 1-2. The ideal is a pace at which you could carry on a conversation. If you run alone, keep a pace that allows you to breathe comfortably through your nose, at least for the first half of the run. As your run progresses, your body temperature will climb and your heart rate will drift upward, so you'll breathe a little harder. For that same reason, you may see a decline in VO2max as the weather warms up - your heart is working harder for the same pace. But over time, with lots of easy running, your heart will get in shape and you'll see that VO2max climb again. Eventually, start working in some light speed work like strides and the occasional fartlek, which will lead to neuromuscular adaptations and a more efficient stride, which will also boost your VO2max (which is really "effective" VO2max).

0 Former Member over 5 years ago in reply to Roedema

My apologies, I'm just seeing your comment, thank you for taking the time to answer.

0 Former Member over 5 years ago in reply to Roedema

Too funny! I just read a few articles about that. And I am doing just that. Regarding heat and heart rate, I hadn't considered that!

I already adopted Running in Zone 2. I'm good for two miles then I really have to slow down.

Excellent post, thank again!