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Click to view TheSlowAndTheFurious's profile Expert
TheSlowAndTheFurious
48 posts since
Dec 14, 2007

Dec 20, 2007 10:26 PM

High HR = Overtraining?

Hi all,

I think I am experiencing an overtraining symptom. For the last couple of weeks, I seem to lose strength and power in the legs. While I don't feel any major soreness or niggles, but my legs & body are always heavy and weak.

I took 4 days off last week in order to rejuvenate my body (normally i run every day, 40-60mpw). Today, I tried to test my shape with a 5k tempo run (6:26 pace) and was surprised to see my HR at 177 bpm or 91-92%. This is about 10bpm higher when compared to my av HR 6 months ago.

Historical data for 5k T-pace tempo run (by GPS):

Aug 06: 20:00, 176 bpm
Dec 06: 20:06, 169 bpm
Feb 07: 20:02, 167 bpm
Mar 07: 20;00, 165 bpm
Sep 07: 19:56, 177 bpm

I rarely used HRM hence I don't have anymore data points. I live in Oz where the climate is pretty mild all year around. My diet is okay (iron, multivitamin, magnesium etc).

Is this a sign of overtraining? Grateful for your opinion/input.

http://This message has been edited by TheSlowAndTheFurious (edited Sep-05-2007).
Click to view milerbonnie's profile Pro
milerbonnie
101 posts since
Nov 10, 2007
1. Sep 5, 2007 9:35 AM in response to: TheSlowAndTheFurious
Are you getting enough sleep?

This starts to become very important for me after 40mpw. Without it, I'll start having crappy runs everyday and experience symptoms as you describe. Guess I'm just a snoozer and need my ZZZs Ha Ha.
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nocknee
128 posts since
Dec 14, 2007
2. Sep 5, 2007 1:10 PM in response to: TheSlowAndTheFurious
I think I'm in a similar boat, unfortunately. I monitor my heart rate/distance and weekly mileage religiously and have found over the last couple of weeks that for a given heart rate the perceived exertion is higher than usual, which I suppose would be equivalent to what you are seeing.

I agree with Bonnie about sleep and could also partially explain my situation as I've been jetlagged. Try to think about anything other than increased training load that may have changed recently.
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nocknee
128 posts since
Dec 14, 2007
3. Sep 5, 2007 1:12 PM in response to: TheSlowAndTheFurious
Also (sorry if it's obvious), did you gain weight or change your routine re: hydration?
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Click to view oguzkesimli's profile Pro
oguzkesimli
79 posts since
Dec 14, 2007
4. Sep 5, 2007 4:00 PM in response to: TheSlowAndTheFurious
my guess would be, HR is higher than other tests because of
4 days of complete rest; your glycogen reserves are full and cause all your muscle fibers fired efficiently.
I have always experienced when I taper for a HM my HR is 170-173; but 165-167 if I do no taper.
Did you taper for 4 days in your other tests?
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Jim24315
1,978 posts since
Dec 14, 2007
5. Sep 5, 2007 4:18 PM in response to: TheSlowAndTheFurious
I think that your pulse right after you wake up in the morning is more of a key so far is being a warning sign of overtraining or pending illness. At least that's what I've read and how it's been for me.
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nocknee
128 posts since
Dec 14, 2007
6. Sep 5, 2007 4:30 PM in response to: TheSlowAndTheFurious
oguzkesimli, I'm not sure I understand this.

Jim, I think you're right, though HR while running is useful if you have enough data.

Another thing occurred to me was that other posters more experienced than myself have described a zone where performance drops sharply at a certain mileage (say, 30mpw)then and improves again (say, above 40mpw).

For me anyway, I guess the proof will be in the racing...
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Click to view oguzkesimli's profile Pro
oguzkesimli
79 posts since
Dec 14, 2007
7. Sep 5, 2007 4:49 PM in response to: TheSlowAndTheFurious
nocknee, what I am saying is when I taper for 4 days of complete rest as the original poster (I also run every day) my HR is higher at a standard pace. It is normal and it is not a sign of overtraining.
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runninlaw
989 posts since
Mar 13, 2006
8. Sep 5, 2007 4:53 PM in response to: TheSlowAndTheFurious
I agree with Jim. Take your HR right away in the morning when you wake up. You will certainly see it if you are overtrained or haven't gotten enough sleep. My resting HR has been nice and low, but then I have had my HR spike like crazy during the run b/c it is hot or humid or windy or ridiculously hilly or cold or whatever.

Start tracking your resting HR. If you can't do it first thing in the morning (best option). Put your HRM on 10 minutes before your run and sit and do something quiet/non-stressful.

Overall your numbers are almost impossible to analyze b/c you only have one recent number. Don't be too quick to label it overtraining. Relax, get some good sleep, eat well and see what happens.

Good luck.
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