Recovering from CECS

April 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
131.074.006.002.00143.07
Yellow Nimbus 13 (Ret Jun 2014) Miles: 18.37White Nimbus 16 (Ret 10/2014) Miles: 72.87Red Nimbus 13 Miles: 4.04Grey Nimbus 15 (Ret 10/2014) Miles: 32.60
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.190.000.000.005.19

The weather is finally shaping up a little.  I planned on running on our base 1/2 mile outdoor track, but it's still covered in snow, ice & water.  So, I ran on the roads for the first time in about 9 months.  I've been really spoiled by running indoors all winter on a flat indoor track at 65-70 degrees.

5 minute elliptical followed by stretching & lunges.  5.19 miles River Cove Road loop in 43:08. I felt pretty sluggish & slow.  45 degrees & windy.  8:19m/m, 138 Avg HR.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

15 minues AMT warmup.  Lunges & stretches.  41 minutes running on indoor track.  5 miles.  I'm trying a new pair of shoes, New Balance 880s.  So far, I don't really care for them.  The outside bottom of my forefoot is a little sore/numb.  I'll give them a few days beefore I make up my mind.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

15 minutes AMT.  Stretchs & lunges.  40 minutes running indoors.  5 miles.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.280.000.000.006.28

Finally!  A nice day to run outside.  I've been super cautious about running outside since my surgery in the fall.  The last thing I want to do is slip on ice or step in a pothole unsuspectedly.  This was the first time I've run on Middle Road in a long time.  It may sound odd, but it felt like bumping into an old friend.  I ran solely based on HR.  6.28 miles.  53:02.  8:27/m.  130 BPM.

Yellow Nimbus 13 (Ret Jun 2014) Miles: 6.28
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.190.000.000.008.19

Middle Road & Austin House Road.  It's a fairly hilly route, I'll probably choose to run this course infrequently until I feel stronger.  8.19 miles.  1:06:36. 8:08/mile.  135BPM.

White Nimbus 16 (Ret 10/2014) Miles: 8.19
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.040.000.000.004.04

Easy 4 miles on Middle Road this morning.  It's a little chilly & it rained all last night.  4.04 miles.  32:28. 8:02m/m.  136BPM.

Red Nimbus 13 Miles: 4.04
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.090.000.000.005.09

Ran on the 1/2 mile outdoor track at the base.  It was extremely windy; probably about 25 MPH gusts.  So, half a lap was super easy and half a lap was dreadful.  I tried to maintain an even effort, but it was tough to pull it off.  My HR would jump 10 BPM in the wind and drop down on the other half.  5.09 miles.  39:22. 7:44m/m. 138 BPM.

White Nimbus 16 (Ret 10/2014) Miles: 5.09
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.090.000.002.006.09

On the 1/2 mile track.  I ran hard for the first time in a while.  I wasn't planning on it, but picked it up on the last 2 miles.  6:42 and 6:09.  Not exactly scorching the pavement, but I've only been back for about 3 months.  It felt pretty good, so I'll call it a successful test.  My legs felt fine; turnover was smooth and I was able to push off without any pain.  

I will not run hard like this very often since it goes against my plan of becoming a base monster this year. Average HR was a little high.  I'm shooting for 135 max on all runs except for longer ones where I expect a little HR creep.  6.09 miles overall. 45:05. 7:24m/m. 139BPM.  

Yellow Nimbus 13 (Ret Jun 2014) Miles: 6.09
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No running today.  Circuit weight training after a 15 minute crdio warmup.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

It was rainy and cold this morning so I chose to run on the indoor track.  My new Garmin Forerunner 620 did a pretty good job tracking the run without GPS.  It recorded 8.24 miles so about 2-3% error assuming the indoor track is accurate and I ran most of the curves wide.  8 miles by actual laps.  1:03:31. 7:57/mile. 130BPM.

Grey Nimbus 15 (Ret 10/2014) Miles: 8.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.380.000.000.006.38

6.38 miles on Middle Road this morning.  It is pretty windy today.  I felt a little slugish, but the pace was fine.  48:22. 7:35/mile. 139BPM.

White Nimbus 16 (Ret 10/2014) Miles: 6.38
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.440.000.000.006.44

I'm back in Tucson for a few days visiting my dad. I met an old friend from a long time ago.  I haven't seen him in close to 20 years.  He's an accomplished doctor nowadays http://www.adventuredoc.org/.  A nice, easy run with my old buddy.  6.44 miles.  52:49. 8:12m/m.  139BPM.  I think it was a tad high since I'm at 2200ft and I'm used to living at sea level now.  

White Nimbus 16 (Ret 10/2014) Miles: 6.44
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.550.003.000.006.55

I'm still in Tucson.  Tucson has really grown since I moved away in the 1990s.  I had a nice run on the dirt roads I trained on 20 years ago; very nostalgic.  I cruised at a pretty good pace for my fitness level right now for a few miles in the middle: 7:07. 7:05, 6:49.  6.55 miles. 48:24. 7:24/mile. 139BPM.

 

White Nimbus 16 (Ret 10/2014) Miles: 6.55
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.540.000.000.006.54

Lunges & strectches.  6.54 miles in Tucson.  Another excellent run.  6.54 miles.  50:26. 7:43/mile. 136BPM

White Nimbus 16 (Ret 10/2014) Miles: 6.54
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.240.000.000.0010.24

I'm in Tucson for a couple more days.  Today was my longest run since I've returned from compartment syndrome surgery.  10.24 miles. 1:18:23.  7:39/mile.  141BPM.

White Nimbus 16 (Ret 10/2014) Miles: 10.24
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.540.003.000.006.54

I didn't do much of a warmup today and I can feel the difference.  I'm probably also a little sore from running 10+ miles yesterday for the first time in 9 or 10 months.  I ran the same course in NW Tucson on mainly flat dirt roads.  I picked it up again on the middle 3 miles: 6:41, 7:10, 6:55.  Overall, a good run but I need to back off a bit tomorrow.  The gameplan is to only run easy pace (<75% max HR) for another 6 weeks or so.  6.54 miles. 47:44. 7:18/mile. 147BPM.  

White Nimbus 16 (Ret 10/2014) Miles: 6.54
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.570.000.000.006.57

Last run in Tucson for a while.  I fly back to Vermont this evening.  I've run a little harder than planned for the last few days.  I'm sure it had something to do with the excitement of being back on the old running paths from 20 years ago.  I figure I logged somewhere over 10,000 miles on these roads back "in the day."  I kept the pace easy today.  6.57 miles, 51:16. 7:48/mile. 138BPM.

White Nimbus 16 (Ret 10/2014) Miles: 6.57
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Back in Vermont.  50 degrees with 25 MPH winds.  I opted to run inside.  15 minutes on the AMT for a warm up followed by lunges and stretches.  It's been almost 2 weeks since I've done a full warm up.  6 miles on the indoor track.  47:36. 7:56/mile.  132 BPM

Grey Nimbus 15 (Ret 10/2014) Miles: 6.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.252.000.000.006.25

Middle Road. 6.25 miles. 45:43. 7:19/mile. 140 BPM

Grey Nimbus 15 (Ret 10/2014) Miles: 6.25
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.332.000.000.0010.33

Brrrr!!! I can't feel my fingertips!  I've avoided running outside in less than fair weather.  Today was probably my chilliest run in a long time:  39 degrees with drizzle and a cold north wind.  Lunges and dynamic stretching for a warm up.  10.33 miles.  1:19:35. 7:42/mile. 140 BPM.

White Nimbus 16 (Ret 10/2014) Miles: 10.33
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.240.000.000.006.24

A little warmer today, but still breezy.  48 degrees with a 20 MPH north wind.  Middle Road. 6.24 miles.  47:15. 7:35/mile.  143BPM.

Grey Nimbus 15 (Ret 10/2014) Miles: 6.24
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.110.000.000.006.11

Stretches and lunges to warm up.  I ran on the 1/2 mile track at the base.  It was nice to run on a flat surface but it was windy again.  I felt pretty tired.  The weather forecast is highs in the low 50s and showers for the next week.  I'm planning on running on the indoor track if it's rainy or windy.  I'm still a fair weather runner while I recover.  Maybe once I'm stronger I'll be more inclined to run outdoors.  6.11 miles. 46:49. 7:40/mile.  144BPM.

Grey Nimbus 15 (Ret 10/2014) Miles: 6.11
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Rainy, gloomy day so I ran on the indoor track.  15 minute warmup on the AMT followed by stretches and lunges.  6 miles.  46:05. 7:40/mile. 136 BPM.

Yellow Nimbus 13 (Ret Jun 2014) Miles: 6.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
131.074.006.002.00143.07
Yellow Nimbus 13 (Ret Jun 2014) Miles: 18.37White Nimbus 16 (Ret 10/2014) Miles: 72.87Red Nimbus 13 Miles: 4.04Grey Nimbus 15 (Ret 10/2014) Miles: 32.60
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