Recovering from CECS

February 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.

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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
44.000.000.000.0044.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Running drills with Anne.  We had to cut it short so we wouldn't get beaned by a basketball. We went a littel later than usual and had to share the gymnasium with a kids bb league.  

20R, 1W, 20R, 5W.  40 minutes running total.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
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Today was my first legitimate run since about August.  I had fasciotomy surgery on November 11 and I've been waiting for this day.  I've been very patient so far and I plan on taking it easy for a while longer.  40 easy minutes on the indoor track with 5 mintues walk warm up & cool down.  I felt fine.  My legs were a little tired at the end.

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1 hour on the elliptical trainer.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

32 minutes easy running indoors w/ 5 min walk wu/cd.

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50 minutes on the elliptical trainer.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

32 minute run indoors.  5 min walk wu/cd

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

48 minutes running indoors.  5 min walk wu/cd.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

running drills with Anne.  32 minutes running indoors.  5 min walk wu/cd.  4 miles.  I'm still pain-free while running.  I haven't run very hard yet and don't really plan on running much faster than my easy pace for a while.  Everything is still on track and I'm following my comeback schedule.  It seems pretty easy at times, but I'm hoping my patience during the recovery and mileage buildup phases will create some resilency against injuries down the road.

I became a member of our local area running club, the Green Mountain Athletic Association and I volunteered to help at a couple of spring races.  Part of my running plan is to become a part fo the runing community.  I still don't plan on racing until the fall after I've dropped another 15 pounds and I've logged a bunch of miles.

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1 hour on the elliptical trainer.  Bleh.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

40 minutes running indoors.  5 minute walk wu/cd.  5 miles.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

40 minutes running indoors.  5 min wu/cd.  5 miles.

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I did some weight training today for the first time in quite a while.  Geez!  I'm weak!  It felt good and I think I'll inclulde a simple full body circuit training day to my workouts occasionally.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

50 minutes running indoors.  5 min walk wu/cd.  6 miles.  I'm worn out.  Anne and I spent much of our Valentine's Day morning shovelling a foot of wet heavy snow!

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Running drills with Anne this morning.  I overdid it a little.  I strained my deep posterior calf muscle in my left calf while doing one legged bounding exercises.  That's probably a little too advanced for me right now. So..... it looks like I'll treat myself to a couple days off to heal.

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30 minute elliptical trainer,

I tried to run today to see how my left calf would react.  After a 5 minute warm up and started slowly jogging.  After 5 minutes my calf started to hurt.  I'll email the doctor today and see what he has to say about it.  I think I'm going to take at lesat 2 weeks off from running and any high impact activity to let it rest.

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30 minutes exercise bike

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30 minutes elliptical trainer.  I traded emails with the ortho office.  It sounds like I strained my medial gastroc.  The nurse recommended I spend a longer period warming up before running.  He reminded me that I had been pretty sedentary for a few months before/after surgery and my muscles will require time to bcome reconditioned.  If I cannot run within 2 weeks, he wants me to come in for an examination.

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1 hour on the Adaptive Motion Trainer.  I'm getting used to it.  I think I like it better than the stationary bike or the elliptical trainer.  I still have a tender spot on my left calf.  It's one specific spot about 1 inch square.

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45 minutes elliptical trainer. Left calf feeling a little better....

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1 hour on the AMT.

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I was crunched for time, so I did a quick 30 minutes on the elliptical trainer.  I worked pretty hard & kept my HR at 160.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
44.000.000.000.0044.00
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