| Location: Colchester,VT,USA Member Since: Sep 15, 2008 Gender: Male Goal Type: Local Elite Running Accomplishments: Young Man PRs
2:30:36 @ 1995 SGM (Aided)
1:08:59 @ 1996 Las Vegas 1/2 Marathon (aided)
1:12:56 @ 1995 Fiesta Bowl 1/2 Marathon
Old Man PRs
18:19 @ 8/10/14 Get Your Rear In Gear 5k
1:25:36 @ 10/12/14 Green Mtn 1/2 Marathon
Short-Term Running Goals: Diagnosed with Chronic Exertional Compartment Syndrome in 2010
2014 Goals: Recover from CECS surgery. Train consistently. Build base without injury interruption. Stay injury free. Learn to enjoy running for the sake of running. Maybe race a little by summer/fall.
Long-Term Running Goals: Become the fast old guy that beats up on the young kids. Personal: Married, no kids, 3 cats. Grew up in AZ. Now I live in New England. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 48.00 | 0.00 | 0.00 | 0.00 | 48.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 30 minutes exercise bike, 1.5 mile walk, lunge exercises, light A skip
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| I met with my surgeon today. His exact words were, "I think it's time for you to start running again." It's been about 7 weeks since the fasciotomy. Everything seems to be going very well.
Afternoon: 30 minutes exercise bike, lunge exercises
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| 20 mintes exercise bike
1 mile super easy run. 1 mile total walk wu/cd.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 0.00 | 0.00 | 0.00 | 1.50 |
| 30 minutes exercise bike
1.5 mile easy run. 1 mile total wu/cd walk
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 30 minutes exercise bike
2 mile run, .5 total wu/cd walk
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 30 minute exercise bike
2 mile run, .5 mile wu/cd walk
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 40 minutes exercise bike
lunge exercises
PT appointment. I told my PT the doc gave me the OK to start running. He gave me more advanced exercises to do and suggested I ease up the running by adding walking bits in the middle for a few more weeks.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 20 minutes exercise bike
4W, 5R, 1W, 5R, 1W, 5R, 1W, 5R, 1W. 20 munites run total.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 30 minutes exercise bike. Skip and hop exercises
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 2.50 |
| 20 minutes exercise bike
4W, 5R, 1W, 5R, 1W, 5R, 1W, 5R, 1W, 5R, 1W. Total 25 minutes run
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| skips and hops
30 minutes easy walking and jogging with Anne. She's thinking about trying to run a bit this year,
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 35 minutes exercise bike, 1 mile walk
afternoon, 40 minute elliptical trainer
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| skip exercises
4W, 10R, 1W, 10R, 1W, 10R, 2W, Total 30 minutes run
Feeling a little under the weather. I think I'm fighting off a cold.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 10R, 1W, 10R, 1W, 10R, 3W. Total 30 inutes run. I had a bad day at work and I let it carry over into my workout. I didn't warm up, I just launched into a run. It wasn't very smart considering I'm still recovering from compartment syndrome surgery. Everything turned out OK, but I'm a little sore.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 15 minutes bike
skips and lunges
3W, 10R, 1W, 10R, 1W, 10R, 3W. Total 30 minutes run.
When I met with my surgeon he suggested I try running fast under controlled conditions to evaluate the calf pressures and pain. I ran the last bit of the first two run sessions fairly hard: 3:20 half mile for the first, 3:10 half mile for the second. My calves felt great, no pain whatsoever! My cardio fitness is awful, but that will change.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| My right calf was a little tight from running quickly on Saturday. I'll wait a bit longer before I try anything faster than my easy pace.
5W, 10R, 1W, 10R, 1W, 10R, 5W. Total 30 minutes running. 20 minutes exercise cycle.
It'll probably take a few more weeks of running with bits of walking mixed in before I'm comfortable trying a full run.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 40 minutes on the exercise bike
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 5W, 10R, 1W, 10R, 1W, 10R, 5W. Total 30 minutes running.
Had my final PT appointment today. I already have better balance, ankle and hip strength than I did pre compartment syndrome surgery. I'll keep the new exercises in my weekly repertoire.
The plan for the year continues to be mainly base building, weight loss and staying injury free. I'll probably enter a 1/2 marathon in the fall as my first race. I topped out around 187 or so before Christmas. I'm down to 178 so far. I'd like to get down to around 160 by summer.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 5W, 15R, 1W, 15R, 1W, 10R, 5W. 40 minute total running. I'm still estimating 10:00/mile. I'm really running closer to 8:00/mile but I figure I'd underestimate. I'm doing all my running on an indoor track right now because it is about 15 below zero outside, the roads are slick, and I'm still in a very protective recovery mode. I'm not keeping track of laps or distance, just time for now.
Feeling pretty good today. Another few weeks and I'll remove the walking....
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 40 minutes exercise bike
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| I worked out with Anne first, then I split off to do my running. We did a bunch of form exercises: straight leg running, skips, bounding, karioka.... She's getting better at these exercises and not looking quite as clumsy.
15R, 1W, 15R ,1W, 10R, 5W. Total 40 minutes running.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Worked out with Anne again. We walked/jogged about 1/2 mile and then did a few stretches before starting our workouts. 15R, 1W, 15R, 1W, 10R. Total 40 minutes run.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Pretty easy today. All I did was 30 minutes on a Precor Adaptive Motion Trainer. Pretty odd machine..... More success with the weight loss. 175.8 pounds. That's close to 10 pounds since mid December.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| I was a little sore & stiff this morning. I played racquetball for about 2 hours last night. I took it easy, but the lateral movement was a test for my calves.
5W, 20R, 1W, 20R, 5W. Total 40 minutes run. I counted laps on the indoor track for a bit this morning. I'm running 8:00/mile pace consistantly now. I'm not overly ocncerned with my distance or pace. Time on my feet isthe most important thing for me right now as long as my HR is in the mid 130s.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 50 minutes on elliptical trainer
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5W, 20R, 1W, 20R, 5W. Felt pretty good. My left anterior calf muscle is a little sore,nothingtoo bad. I think it's from playing racquetball on Tuesday. Other than that, it was another good run towards a successful recovery
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 48.00 | 0.00 | 0.00 | 0.00 | 48.00 |
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