Having a low resting heart rate is an indicator for cardiovascular health and fitness. It suggests the heart is strong and can pump a lot of blood with every beat, thus it does not have to beat as frequently. Your physical fitness is directly correlated to the strength of your heart.
I figured it would be a good challenge to see if, notwithstanding my tendency to live life at a fast pace, I could achieve a low resting heart rate in the forties, at the age of 40.
My heart rate is not naturally particularly low and so reducing it to within the forties presented a significant challenge. I’ve been experimenting on myself over the past few months to see what affects my heart rate and how it can become lower.
The three factors that seemed to help me personally achieve a low heart rate were as follows:
1. High level of fitness
2. Good diet
3. Sufficient rest
If any one of these are not present, my resting heart rate would be relatively higher.
The three main factors that seemed to drive my resting heart rate up were as follows:
1. Drinking alcohol
2. Overtraining and doing late night workouts
3. Stress
Below are some pictures that illustrate the dramatic effect consuming alcohol had on my resting heart rate. You can effectively see which night I drank alcohol, as my resting heart rose significantly.
Needless to say, to complete this challenge I had to consider not drinking any alcohol at all or (living in a dry country helped).
When I am calm, well-rested and relatively still my heart rate now drops into the 40s fairly regularly but this is only momentary and not my actual resting heart rate as you can see in the below screenshot from the Garmin Connect App.
My current heart rate was 43 beats per minute but my resting heartrate was 60 beats per minute. 43 BPM is the lowest I’ve recorded my current heart rate at. 03/05/2021
I did managed to achieve a daily resting heart rate in the forties a number of times over a four month period so this shows it is not a one off freak occurrence.
The below screenshots cover the period from early May to mid-August 2021:
The lowest daily resting heart rate I achieved was 44 beats per minute on 4th July 2021.
To take this challenge one step further, I am trying to achieve a 7-day average resting heart rate in the forties.
I’ve had my 7 day average resting heart rate it as low as 51 (see below) but invariably something gets in the way like a late night or a hard training session and as these things raise the hard rate significantly even one night increases the average and thus prevents me from being able to lower if further.
I think I will be able to achieve a 7 day average resting heart rate when I have completed the Ironman and the marathon and the temperature reduces in Riyadh so I can adjust my training schedule to better achieve it.
I’d also like to see if I can record a heart rate of 40 beats per minute but I reckon it might take some sort of meditative trance to achieve that (and then how will I screenshot the app….?!).
Incredibly on the 2nd of February 2022, exactly one month after I consumed the last alcohol at Heathrow Airpirt before I flew back to the middle east and began ‘Dry January’ I managed to achieve a resting heart rate of 40 beats per minute as per the below screenshot from the Garmin connect app (no meditative trance required):
#40s440
I am still aiming for a weekly average heart rate in the forties and currently my average is 51 beats per minute so guess if I keep on doing what in doing it may well get there!
…and then on the 5th of February 2022, after a week of low resting heart rate and no drinking alcohol, I finally achieved my additional goal of a ‘Resting Heart Rate in the 40s’ over a 7-day average.
The 7 day average for my resting heart rate continued to drop while I was on leave from work to as low as 47 but it subsequently returned to the low 50s after my return to work and associated travel.
The watch I used was a Garmin 245, like the one on this link: https://www.amazon.co.uk/gp/product/B07RCJV4PT/ref=as_li_tl?ie=UTF8&tag=cjburgoine-21&camp=1634&creative=6738&linkCode=as2&creativeASIN=B07RCJV4PT&linkId=b5e43d6842b72d7a6282b5e376f02801
I’ve been busy as of late. I started a new job, have been away on business and have been in an intense planning phase for the 40s 4 40 challenge I set myself. The above has left little time to train for long distances but I’ve done numerous 10 kilometer runs with some speed work and cross-training by hiking and cycling. Currently, still keeping my feet out of the local pool to be socially responsible….
With the onset of the corona virus pandemic I appreciate my current plans may be impacted but for now, I’m aiming to complete the 40s 4 40 challenge as follows, starting with the main events:
Run over 40 kilometers: I entered the Manchester Marathon on the 5th April 2020
Climb over 40,000 feet and climb the 4th of the world’s ‘7 summits’: To achieve this I will summit Aconcagua and Puncak Jaya. I summited Aconcagua in January of 2020 so that accounts for 22,837 feet of the cumulative 40,000 feet I have to climb, I will achieve the rest when I climb Puncak Jaya (16,024 feet) for or around my Birthday in November. Puncak Jaya will be my 4th of the 7 summits. To achieve the final thousand feet or so I will include the climb of my favourite hill, Great Hill (1,252 feet). By my calculation, this would give me a cumulative total climb of 40,113 feet (not including training ascents).
Some friends are climbing Denali in July and I really want to to climb with them but based on the time it takes, my already depleted leave balance, having started a new job and with Ironman Kazakhstan in August, I’ve concluded that a Denali attempt in July is probably too demanding of myself and is likely to have a negative impact on my other commitments.
Free dive to 40 meters: I will use the travel restrictions to my advantage and should events get cancelled will spend more time earlier in the year off the Red Sea coast with Zakaria
On a month-by-month basis the current schedule looks like this:
December – Schedule margin, rest and inshallah celebration…..
That of course leaves the less rigid challenges that do not need as much organisation and can either be attempted flexibly around the others or require constant attention throughout:
Donate £40 to 40 charities: Time now, this requires at least one donation per week so I will attempt to post a blog once per week and follow each post with a donation.
Drink a ’40’: Unless someone brings a 40 to me this could mean me travelling to the USA for the first time!
Run 10 kilometers in 40 minutes: This is going to take a lot of work because based on my current performance and ability I don’t think I even know how to run this fast…. so, I will spend a few months doing speed work and then commit to a race later in the year.
Do 40 press ups in one minute: I gave this a go in February and although a handful of the press ups were of questionable technique, by practicing throughout the year, I think I will be able to perfect the technique.
To complete my #40s440 ‘run a Marathon in 4 hours and 40 minutes (or less)’ challenge I entered Manchester Marathon which was originally scheduled to be on the 5th April 2020.
I posted this blog anticipating the marathon would go ahead as scheduled and looking back, it’s hard to comprehend just how much has happened since then.
Some people might be surprised to read that this will be my first ever actual marathon.
Back on Christmas Day 2019, I ran 11km to the summit of Great Hill and back, with my Sister.
With 9 weeks to go until my first marathon and feeling the fear building, I put on my trusty Brooks Pure Cadence 5 trainers and hobbled out the door for a 45 minute aerobic run in heart rate zone 2 (for me 135-153 BPM).
The run was not just hard work, it hurt.
I was planning on running at circa 5 minutes per kilometre for the marathon to ensure I finished within 4 hours 40 minutes (on theme and allowing for bunching and a comfort break) and whilst I felt OK with the 5mpkm pace, my heart rate did creep up above zone 2 (above 160BPM) so I slowed down a little toward the end.
I don’t consider myself a ‘runner’ and getting out the door can be hard enough psychologically without any physical impediment on top – much respect to those people who learn to live with anything like that.
The thought of putting on my ‘trusty but crusty’ Brooks on and aggravating my sore feet for an hour was becoming a blocker and this preventing the commencement of my second run…. I decided to seek out a new pair of trainers – not as easy as it first sounds in Riyadh…
Thankfully, after much web-surfing and checking the usual sports stores, a friend recommended Foot Lab to me. Not only is this the only store specialist enough in Riyadh to do gait analysis, it has a friendly team of qualified advisers to assist you and a reasonable stock of known brands.
After walking, running (and posing) on the treadmill to have pictures and video taken it was immediately obvious just how much I over-pronate.
My ankle rolls too far downward and inward with each step. It continues to roll when the toes should be starting to push off. As a result, the big toe and second toe do all of the push-off and the foot twists more with each step. I think this motion has contributed to my ‘shin splints’ when wearing neutral shoes in the past.
These shoes more comfortable and they are clean! I was looking forward to pounding the pavement over the coming weeks… and then COVID happened.
Like all the other formal events I signed up to, the Manchester Marathon was delayed by restrictions related to the COVID-19 pandemic, not once but twice!
I managed to adapt my schedule and fit so many things into the interim period and I’m really pleased things have worked out the way they have because the 10th of October 2021 became the final date which is already significant in my calendar as it is both my Father’s and my Nieces’ Birthday!
I haven’t done any specific training for this marathon, the furthest I have run is half a marathon as part of the Ironman 70.3 on the 26th September and whilst I did run over 40 kilometres once before, this was not a formal event and it was over the moors during winter!
Thankfully, the Manchester Marathon is the flattest major marathon in the UK and I’m really looking forward to running the route around Greater Manchester from the City Centre down to Altringham and back. I think I am fit enough to get round and so just want to enjoy the experience in the best City in the UK.
An animated preview of the route can be found below:
So considering this is a first for me, I’ve been mulling over how fast to do it in. When I signed up, I said I would complete the distance in under 4 hours which I still think is possible but a few things got me thinking:
I have to travel on a couple of flights the day after the marathon and so I’m likely to be sat down for long periods the next day
It is only a couple of weeks after the Ironman and I do not want to risk injury or be too tired afterwards, and
Can I run it in exactly 4 hours 40 minutes #40s440 – seeing 4:40 as my result would be pretty cool!
With the above in mind, if I ran at an average of 6 minutes per kilometre then it would take just under 4 hours 15 minutes. If I factor in a couple of toilet breaks and a few conversations and walking through the feed and drink stations, would this equate to another 25 minutes and a total of 4 hours and 40 minutes?
Doing this will mean I am not too exhausted after the event and will be better able to navigate the numerous airports I have to travel through the next day.
So I’m going to try and achieve this, with the official human pacers at the event and with my Garmin watch programmed to tell me what my estimated time of arrival was and how far I am under or over it should be relatively simple to achieve provided my legs kept going…!
Live tracking is available and so anyone could track my approximate position and progress, my race number was 11464.
I dressed in the shortest running shorts I have and my #40s440 t-shirt and shaved my beard into a horseshoe moustache for good luck!
#40s440!
I also took my GoPro to see if I could make a video of my experience; here is the video I made:
Race Report:
I started the first 10k of the race well with a steady pace of 6 minutes per kilometre that was frankly, too fast. Even with walking though every water stop and taking more toilet breaks than I really needed, I still had to walk to burn off excess time. I was finding it really hard to run as slow as 6:38 per minute, the flow of runners, the support from the spectators and the excitement was really spurring me on!
I managed to slow down a bit for the second 10k but then realised I was so far over my target that I was gong to have to walk for quite a lot of the second half just to reduce the amount of time I was up.
There are few more frustrating things than wanting to run faster with some much adrenaline and encouragement from the amazing crowds and fellow runners and having to walk!!!
That said. this negative split approach really helped me to maintain a low heart rate and all I needed all the way round was just water to keep my hydrated. I had porridge and a banana for my breakfast and nothing else at all until my tea that evening. If it has been any hotter, I think I would have needed to put more sodium into myself to prevent any cramps but clearly training in the heat of Saudi summer has helped my endurance.
If you’ve watched the video you will appreciate just how must time and effort I put into trying to complete the Marathon in 4 hours and 40 minutes exactly. But I failed. I did it in 4 hours and 42 minutes!
Only 2 minutes over was within 1% of my target time and I wouldn’t have been able to achieve that without the Garmin guiding me. I set it to pace me to complete the marathon distance in 4 hours and 40 minutes which was a pace of 6:38 per kilometre and it was really easy to follow. However, my lateness was due to the Garmin tracking the distance as 445 metres more than the 42.195 kilometres than it actually was. The difference I guess being driven by GPS distance versus official distance. So in effect, the Garmin thought I had completed the distance earlier when in fact, I still had 445 metres to go!
Basically it took me an extra 2 minutes more to run those 445 metres which correlates with the 4:18 pace I was running right at the end.
I’m too happy about the whole experience to be annoyed and I’ll go back and do it again to see how fast I can complete t – I hope within 4 hours!
I’m particularly happy with the following things
Support enroute was the best I’ve ever experienced, anywhere in the World – thank you Manchester!
My average heartrate was comfortable aerobic and only rose as I sprinted at the end
How I felt during and afterwards – testament to my fitness
The weather – after two weeks of rain the sun came out on the day!
GoPro Hero 9 Black battery life – one battery lasted long enough for intermittent filming for the whole race
The Garmin Statistics:
Some pictures from the official photographers:
The First Riyadh Marathon 2022:
I set myself a challenge to run the first Riyadh Marathon in under 4 hours. In the end, I ran it in 4 hours exactly!
Supported by the Ministry of Sport, Quality of Life Program, and the Saudi Arabian Athletic Federation, the Saudi Sports for All Federation (SFA) hosted the Riyadh Marathon 2022. The Riyadh Marathon included multiple races (there was at least 10k, 21km and 42.2km plus children’s races) and a marathon village offering opportunities for everyone to participate regardless of their age and athletic abilities. The Riyadh Marathon started and finished at King Saud University in West Riyadh.
To complete the 42.2 kilometre marathon in 3 hours and 59 minutes would mean I had to run at a pace of 5 minutes and 40 seconds per kilometre so I decided to run as close to 5:30 as possible to build up sufficient buffer to allow me to take comfort and refreshment breaks every so often.
The marathon was two laps of a course of two haves. The first half of each lap being uphill, meaning the second hall was down hill. The day before there had been major sand-storms and although the air remained dusty, it seemed OK to run in. I even felt a spot of rain at one point!
I am happy with how I kept my average pace at 5:38 and my moving pace 5:34 but note that the Garmin tracked the distance as 42.64 kilometres and that is exactly the same as it measured Manchester (both being .445 of a kilometre over). I did try to factor in some calibration tolerance delta into the buffer equation but clearly miscalculated by a few seconds – if only I hurried up in the loos and hadn’t spent so long running backwards…! 😉
Clearly, I had fun en route…
…and I vlogged my journey!
The Garmin Data:
Summary
Happy that I kept to pace, less so that I ended up 10 seconds over my target!
My official results certificate
The race was really well managed and a fun route that will only get better with time and as things develop further in this incredible country – well done Riyadh, and thank you!
