Recovering from CECS

January 2014

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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.

Russian champion tries Crocs, commits to racing a marathon in them

Nikolay Chavkin in the video below did 3x1000, first two in Adidas carbon-fiber models, the last one in Crocs. Surprised by the result (2:52, 2:52, 2:50) with the fastest interval done in Crocs, he committed to racing a marathon in Crocs if the video gets 42K likes and 195 comments (for 42 km 195 m, the marathon distance). Nikolay's current marathon PR is 2:14:00. The video was created by a Russian sporting goods store chain. Their moto is "more sports - brighter life", which we think is wonderful, and also deserves a Like. If you want to see a fast marathon in Crocs, go to the video and click the Like button. And make sure to share it with your friends.

Miles:This week: 0.00 Month: 0.00 Year: 0.00
DS Racer 10 Lifetime Miles: 22.08
Lite Show Nimbus 15 Lifetime Miles: 88.27
Grey Nimbus 15 Lifetime Miles: 32.74
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
48.000.000.000.0048.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

30 minutes exercise bike, 1.5 mile walk, lunge exercises, light A skip

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.000.000.001.00

20 mintes exercise bike

1 mile super easy run.  1 mile total walk wu/cd.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.500.000.000.001.50

30 minutes exercise bike

1.5 mile easy run. 1 mile total wu/cd walk

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

30 minutes exercise bike

2 mile run, .5 total wu/cd walk

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

30 minute exercise bike

2 mile run, .5 mile wu/cd walk

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

20 minutes exercise bike

4W, 5R, 1W, 5R, 1W, 5R, 1W, 5R, 1W. 20 munites run total.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

30 minutes exercise bike.  Skip and hop exercises

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.500.000.000.002.50

20 minutes exercise bike

4W, 5R, 1W, 5R, 1W, 5R, 1W, 5R, 1W, 5R, 1W. Total 25 minutes run

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

35 minutes exercise bike, 1 mile walk

afternoon, 40 minute elliptical trainer

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

40 minutes on the exercise bike

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

40 minutes exercise bike

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
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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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
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50 minutes on elliptical trainer

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
48.000.000.000.0048.00
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