Recovering from CECS

February 2009

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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.

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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
103.907.005.002.50118.40
Kayano Miles: 30.73Blue GT2130 (Ret Jul 2009) Miles: 49.86Orange GT2130 (Ret Jul 2009) Miles: 37.81
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.320.000.000.0015.32

20 degrees and breezy.  Last long run for 2 weeks.  Next week will be an easy week.  I need it.  I've been very tired on most of my runs over the last 2 weeks.  I think a lighter mileage week will help.  I've been on a steady buildup over the last 7-8 weeks going from 30-40MPW to 50-60MPW. I'm excited about getting in 60MPW in the dead of winter.  I wonder what I'll be able to manage when I have good temps and clear roads.  I'll start scoping out spring races to test my fitness soon.  15.32 slippery miles. 2:05:06. 8:09/mi. 143BPM.

Kayano Miles: 15.32
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.322.000.000.006.32

It's 33 degrees outside. Roads are sloppy from the warm temps. Colchester Pond Loop. 6.32 miles. 46:12. 7:18/mi. 147 BPM.  I ran a little harder than I should have.  This was supposed to be a recovery run from my long day yesterday.  I need to exercise a little restraint and remain patient.

Blue GT2130 (Ret Jul 2009) Miles: 6.32
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.222.000.000.005.22

River Cove Road.  10 degrees and breezy.  It was windier than I thought.  I think I'll go back to running indoors for the rest of the week.  Pushed the pace a little in the middle. 5.22 miles. 38:02. 7:17/mi. 138 BPM.

Orange GT2130 (Ret Jul 2009) Miles: 5.22
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

I took the day off.  My right glut and upper calf/lower knee have been pretty sore lately.  I think it may be due to a lack of traction when running outside.  The constant slipping really affects my gait and causes me to keep my leg muscles tense all of the time.  This was an unscheduled day off, but I needed it.  I think this is a positive chapter in my running life.  15 years ago, my running OCD would have prevented such an act of weakness.  I would have run through this and gambled a greater injury.  Now, I realize that the day of complete rest will probably pay greater dividends than the one missed day of training (as long as I do not make this a habit).  It's 7:00 in the evening and my leg feels much better already.  I'll run indoors for the rest of the week and I'm not doing a long run this weekend as part of my scheduled light mileage week.  I hope this little break will help me consolidate my gains over the last few months.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Very easy 6 miles indoors at St. Mike's.  My left leg is still bugging me.  It feels like a very tight hamstring.  I'll try a little self massage and ibuprofin.  49:33. 8:16/mi. 122 BPM.

Orange GT2130 (Ret Jul 2009) Miles: 6.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Indoors at St. Mike's.  Left leg felt much better today.  My left upper shin is a little tender, but I think I'm over the worst of it.  I'll take it easy for a few more days to be sure.  6 miles.  44:46. 7:28/mi. 131 BPM. 

Blue GT2130 (Ret Jul 2009) Miles: 6.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Indoors at St. Mike's.  6 miles. 45:16. 7:33/mi. 130BPM.  Left calf still a little sore.  Bottom of right foot has also been a little tight.  Old age.....

Orange GT2130 (Ret Jul 2009) Miles: 6.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Indoors at St. Mike's.  The week of reduced mileage is giving me a little more spring in my step.  My left lower leg is feeling better every day.  The underside of my right foot is still tender.  I'm icing it in the evenings and I think I'm going to start wearing my Strassburg Sock at night for a few days..  I don't want to call it palntar fasciitis yet....  Hopefully a little active treatment will do the trick.

 6 miles.  43:59. 7:20/mi. 135 BPM.

Orange GT2130 (Ret Jul 2009) Miles: 6.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

I'm taking another day off.  My legs still do not feel quite right.  I'd rather take more time off now rather than a forced month off for an injury.  I pushed too hard a couple years ago during a failed comeback and was sidelined with a calf injury.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Legs are feeling better, but I'm going to take one more day of rest.  The bottom of my right foot feels much better with the little bit of rest.  My left hamstring and calf no longer hurt.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.001.001.001.006.00

Indoors at St. Mike's.  It's fairly warm outside, but the roads are a mess.  No pains to report, which is a good sign.  I felt pretty spry due to the reduced work load and the time off.  It felt good to pick it up a little bit.  6 miles. 43:57. 7:20/mi. 141BPM.

Orange GT2130 (Ret Jul 2009) Miles: 6.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

It was a crazy day today.  I didn't get a chance to run.  Between work and taking the kitty to the vet, I was swamped.  I couldn't get to the indoor track and I think I'd rather have a root canal than use the dreadmill.  Oh well, I'm supposed to be lightening up my mileage through the end of this week anyway.  On a positive note, my legs feel great.  I'll be ready to creep up to 60 MPW starting next week.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.002.004.000.007.00

Indoors at St. Mike's.  After a short warmup I decided to try to cruise at MP for a while.  The first 2 miles were very comfortable and I found myself slowly speeding up.  The third mile was faster than MP and borderline tempo pace.  The last 3 miles were solidly tempo pace, 6:40/mi.  It felt pretty easy.  I think it's close to my 1/2MP right now.  7 miles total.  6 miles in 40:46.

Time BPM
6:59 138
7:01 144
6:49 151
6:40 157
6:38 162
6:40 164

Blue GT2130 (Ret Jul 2009) Miles: 7.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.410.000.000.0015.41

Happy Valentines Day.  This marks the end of my two weeks of light mileage to let my body recover from the past 4 or 5 months of coming back.  20 degrees and a light breeze.  I was a little overdressed and had to strip off a few bits of gear to keep from overheating.  It was an odd run because I was stopped no less than 4 times for directions or questions about stray dogs.  This is the first time I've been interrupted during a run in a very long time (years), so 4 times was a bit unusual.  The run went well, but I was very sluggish for the first 5 or 6 miles.  Anne treated us to his and hers pedicures afterward.  I passed on the nail polish, but got the "male nails" treatment instead.  It was a nice treat and I think we'll do it again in the future.  If you haven't had a pedicure before, give it a try.  Your tired feet will appreciate it!  15.41 miles.  1:57:41. 7:38/mi. 146 BPM.

Kayano Miles: 15.41
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.240.000.000.006.24

Middle Road.  20 degrees with a brisk north wind.  6.24 miles. 46:10. 7:23/mi. 142 BPM.

Blue GT2130 (Ret Jul 2009) Miles: 6.24
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.050.000.000.0011.05

Colchester Pond Loop plus Lost Nation Road.  25 degrees and breezy.  I'm wondering if I'll ever see a calm no-wind day again.  I guess the cold, wind and hilly courses will make me tough.... I hope..... I went a little longer than scheduled.  In fact, I almost missed running entirely.  I fell asleep on the couch watching a movie this afternoon.  Luckily Anne called me from work around 2:00 and woke me up!  Maybe the nap helped because I had a great running session.  I worked a little too hard, but it was still a easy run.  I was able to keep my breathing under control for the entire effort, even the big hills.  11.05 miles.  1:21:38.  7:23/mi. 146 BPM.

Blue GT2130 (Ret Jul 2009) Miles: 11.05
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.590.000.000.008.59

30 degrees and breezy.  Not a bad running day at all.  VTANG - RT 15 Loop.  8.59 miles. 1:02:39. 7:17/mi. 143 BPM.

Orange GT2130 (Ret Jul 2009) Miles: 8.59
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.001.508.00

Indoors at St. Mike's.  I ran with my buddy Scott during part of his speed workout.  I ended up doing 3 x 800 @ 3:00 with 400 rest in the middle of my run  8 miles.  1:00:55. 7:37/mi. 136 BPM.

Blue GT2130 (Ret Jul 2009) Miles: 8.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.000.000.005.25

An embarrassing streak of non-running days.  We've had a small family emergency and thing's have been pretty stressful.  The worst part is that I should use my running as a stress relief, but I didn't.  I guess the good news is that most all of my foot and leg pains are gone.  I got back on the wagon today with a shorter, easy run.  I should probably take it easy for a few days and ease back into it.  Nice day. 30 degrees and sunny, not much wind.  Roads were a little slick due to the snow storm on Sunday.  River Cover loop 5.25 miles. 38:56. 7:24/mi. 138 BPM.

Blue GT2130 (Ret Jul 2009) Miles: 5.25
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
103.907.005.002.50118.40
Kayano Miles: 30.73Blue GT2130 (Ret Jul 2009) Miles: 49.86Orange GT2130 (Ret Jul 2009) Miles: 37.81
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