Think I’ve misunderstood, but what do you think you’re limited by instead if your aerobic engine is already good enough?
Aerobic engine, and strength endurance, is 95% of an ironman run
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Each to their own. I’m not ashamed to count running with my missus at 1.5-2min/km slower than my Z2 pace as part of my training.
ETA: Granted yes I wouldn’t inconvenience myself to go to a club night to do such an easy run as that, but I used to run club night every week which was slower than my IM pace.
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Yeah and also I don’t want to make this a weight loss thread. But I’m wondering if there are elements of low HR running that can be decoupled?
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If you lost 4? Kgs and kept the same fitness base you’d run faster and probably feel the benefit more fighting gravity.
You’d probably cycle slightly faster too, assuming you keep the same metrics you have now, again going uphill would feel easier I think.
Swimming… I’m not so sure, I’m swimming as well as I ever have at nearly 53 currently 4/5 kg over tri weight.
Maybe hammerer or Dr fish Chris would know more.
It took me 15? One hour t mill and outside runs, I kept them all very similar, before I started to run at 12 kph ( 3:30 marathon pace) at 130 bpm.
I lost 2? Kg during this time and this was always the target.
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You could be talking to me.
I’m 178cm and currently 79kg, broad build and carry a lot of upper body muscle despite not doing any strength work. I can only dream of getting down to 70kg but think sub 75 would be hugely helpful to me. I simply don’t currently have the willpower to do it.
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I’m not sure I’m just thinking it through; if I can run a half in 1h50 and hold 160brm, if I can ride 4, 5,6hrs at 160-170W around 120bpm iirc then I’m think my heart and CV, the aerobic engine is okay.
Then there’s the basic mass I’m moving: 84kg. Maybe my legs just hit a fatigue point? So stronger legs or lighter mass rather than improved CV I guess is what I’m thinking.
Core temperature. With my “natural insulation” is it that my core temp steadily rises to a point that my sweat rate can’t keep up with? Kind of sounds more like something that would make me feel dizzy.
aerobic engine is ok, but not developed…
Body mass will be a contributory factor, but also aerobic efficiency (and possibly biomechanical efficiency too)…
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The 4-5 kg has all gone on my top half, my body building friends all say I look well, my running friends are asking if I’m ill!?
Diet is a big thing in this game, mine is hardly brill but I do eat 5-6 times a day as I’m lucky with time.
At 70 kg I don’t think you would be doing anything very fast !
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No one should TELL anyone to do anything, but it would be erroneous to not advise some body to help themselves in their search for better quality of life…
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I read its about 1-2 seconds a mile per lb lost running.
When I was training and losing weight I could see and feel the difference every couple if kilos. I used to start my long rides by cycling up the biggest hill in the area. Each week it felt easier and the power went down. Sure fitness was increasing, but it wasn’t changing massively in 7 days, whereas I could have lost a couple of kilos.
Swimming can be counter productive to lose weight as an amateur. Depending on how good a swimmer you are and your position. Fat is buoyant so it can lift you higher in the fat and improve your position.
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Yep agreed. Mine is ok at best. I once hit 87kg, and I drop to 76 when I’m in the middle of mara build, currently 79kg (offseason)
What do you mean?
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I’ve seen some quite “ sharp “ suggestions on other sites, and so have you no doubt.
One ended in fat bastid…… but I think they may have been mates.
But some quite dramatic advice, turning vegan, fat adapted, weighing your food etc ?!
No doubt all this works, but it’s quite dramatic for a sport we do fit fun
If your naturally broad and 6 ft.
At 11 stone you may well be vastly underweight, which can cause all kinds of problems.
I don’t know this for a fact, you could be fine and super fast, but I wouldn’t fancy finding out.
@Hammerer calls me that all the time…bl00dy cupcake…
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I wish. 5’10" at best but yes naturally broad.
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Fat is more buoyant than muscle so a bit of chub will potentially get you higher in the water…within reason obvs.
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I shall pile up the cakes and go single sport: swimming then 
I think what I was trying to get at was that if low HR running is about training the CV system and that’s my weakest point, then “as you were”. But if it’s tougher legs that’s the priority maybe running faster than a shuffle is what’s necessary?
Or maybe I’m assuming too much, maybe very slow running is as effective at building muscular endurance as other forms of running?
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what is missing (as a generalisation) is developing form which contributes to efficiency…running slowly tends not to develop form…
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Yes this is also one of my concerns.
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Specifically running slow, or running far without fatigue affecting form?