Hi,
I am a relatively new to endurance training, and after undergoing a large weight loss I started running in April of this year. Progress went well, and I managed to hit my goal of sub20 5K in end of August. I was doing mostly zone 2(tested with lactate meter) work, with very limited VO2 Max sessions. My resting heart rate also got down to around 40-45, and I was generally feeling amazing. Fast forward to start of October, and for some reason everything went downhill after 1 weekend.
On the friday. I did 6 times 1.5K at my threshold pace in the morning. Then another 4 times 2K at threshold in the afternoon. Went for a party on the saturday, got blackout drunk. Went for a 12K run the day after. Sick on the monday, but still did the 12K run.
Then did another session on the wednesday with 4X2K at threshold.
Ever since then my body has been acting strange. We are talking resting heart rates going north of 80, when just resting in the bed - 8 hours after a zone 2 workout. HRV which is dropping unless I take numerous days off, where it only rises to 70 - used to be steady at around 90-100. And a resting heart rate throughout the day, where it used to be 40-50 is now more close to 60-70 or even 80.
I wanted to shift over to biking anyways for next summer, and have done some zwift sessions here my HR is a bit more steady, and I am managing around 2.7-3 watts(220-240 watts) per kg in zone 2 (minimum 60 minutes), I was thinking this was less taxing than running. But for some reason my HRV drops whenever I try to exercise, even if I only stick to Zone 2 where it used to be stable.
I already went for ECG + Blood Pressure test and everything was perfect. I also feel fine, except for being a bit tired during the middle of the day.
My understanding if this should be overtraining I would see some signs earlier, and not everything at once? I have already tried to take 3-4 days off etc and nothing seems to work.
Hey @WeekendWarrior 
Very glad you consulted with your ECG and Blood Pressure test and everything was perfect!
I am no expert on the subject but it sounds like you had multiple stressors accumulate in a short period, as happened with your intense back-to-back threshold workouts, lack of recovery, and subsequent illness and alcohol intake.
Iād suggest focusing on recovery right now, like walking, gentle cycling, or yoga might help. Avoid intensity and give your body time to reset. Then start with low-intensity Zone 2 sessions, gradually increasing their duration. And lastly, check hydration and nutrition. Dehydration, especially after intense exertion and alcohol, can affect cardiovascular metrics and overall recovery so itās important youāre well-hydrated and fueling with balanced nutrients could help.
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Thanks!
Could it also be something like low iron etc? I also have sudden really cold hands and feet, which could be due to bad circulation?
Could be good to check your iron levels! Deficiency can lead to fatigue, reduced endurance, and symptoms like cold extremities.
Besides iron, other deficiencies worth checking:
- Vitamin B12 and Folate: Both are essential for red blood cell production and nervous system health.
- Vitamin D: Low levels can impact recovery, mood, and immune function, and itās often linked to poor circulation and temperature regulation.
- Electrolytes (like Magnesium and Potassium): These can influence heart rate stability and muscle function.
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Could it be a lingering infection of some sort?
You mentioned you were sick on the Monday. Maybe whatever made you sick is still doing its thing?
Do you measure body / skin temperature? If so, any changes in that in the period that your RHR and HRV have been outside your normal ranges?
Apropos of nothing, is it just me for whom āblackout drunkā feels incongruous when reading about someone training seriously enough to be measuring lactate and knocking out sub 20ā 5k runs
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Hmm, It could be but I am just unsure as to what it would be. As I feel really fine, maybe a bit fatigued throughout the day but that is it.
My only though was COVID as this seems like last time I had it - except I was 30 kgs heavier and not doing any cardio there.
For the āblackout drunkā part. I drink maybe 7-8 times as a year I would say that is pretty conservative. and I still try to get electrolytes etc so I mitigate as much damage as possible. The other weeks I go hard, training 15-16 hours a week(50/50 strength endurance). You gotta enjoy your youth also (Iām 25)
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