Recovering from CECS

May 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
174.934.003.001.50183.43
White Nimbus 16 (Ret 10/2014) Miles: 59.16Grey Nimbus 15 (Ret 10/2014) Miles: 89.94Yellow Nimbus 13 (Ret Jun 2014) Miles: 34.33
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.150.000.000.006.15

Lunges and stretches.  I ran on the 1/2 mile outdoor track at the air base.  6.15 miles.  47:08. 7:40/mile.  136 BPM.  

White Nimbus 16 (Ret 10/2014) Miles: 6.15
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.080.000.000.0011.08

Anne & I went to Rutland for my parents-in-law's 60th wedding anniversary.  I decided to go for a longer run this morning.  It was breezy and chilly when I started and turned cold, windy and rainy; it was actually spitting snow & freezing rain at the high point of the run.  600 feet of vertical climb before I turned around.  This was about the max my calves can handle at this point in my recovery.  I felt some minor pains at about 9 miles so I backed off to a very easy jog.  I attribute the pains to the cool temperature, the substantial uphill and downhill, and the distance.  This was a good test.  I've made a good bit of progress with conditioning my calf muscles since I started back at the beginning of the year.  This run would have hobbled me 3 months ago.  11.08 miles. 1:26:35.  7:49/mile.  140 BPM.

Grey Nimbus 15 (Ret 10/2014) Miles: 11.08
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.292.000.000.006.29

Middle road. 6.29 miles. 46:23. 7:23/mile. 147BPM.  I'm feeling a little tired today.  I stayed very busy this weekend and yesterday's long run was really hilly.  I might reevaluate bumping my mileage another 10% this week.  We'll see how I feel by Thursday.

White Nimbus 16 (Ret 10/2014) Miles: 6.29
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.140.000.000.006.14

I've been running a little too hard since I've been feeling better so I used the HR alert on my watch to keep me in check.  I set it for 135 BPM and it worked well.  It was a very easy run and I felt great afterwards.  I re-read my initial training plan to remind myself that this first year is all about mileage and easy running.  That's the key to building strong bones & joints and future injury prevention.  But, it can be a litle boring.....

Lunges and dynamic stretches followed by 6.14 miles on the 1/2 mile outdoor track.  47:41.  7:46/mile.  132 BPM

Grey Nimbus 15 (Ret 10/2014) Miles: 6.14
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.010.000.000.009.01

Lunges & stretches.  It was chilly this morning, about 35 degrees.  I ran at the 1/2 mile track using the HRM alarm to keep me under 135 BPM.  9.01 miles. 1:12:19. 8:02/mile. 130 BPM.

White Nimbus 16 (Ret 10/2014) Miles: 9.01
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.070.000.001.507.57

Lunges & stretches.  Ran at the 1/2 mile track.  First 5.5 miles very easy (7:40/mile)  w/ HR under 135.  I decided to run hard for a bit.  1.5 miles in approx 9 minutes (160 BPM).  7.57 miles.  56:57.   

Yellow Nimbus 13 (Ret Jun 2014) Miles: 7.57
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.580.000.000.0011.58

Lunges & stretches.  Very nice morning minus the wind.  Lost Nation Road.  11.58 miles. 1:30:21.  7:48/mile.  136 BPM.

Grey Nimbus 15 (Ret 10/2014) Miles: 11.58
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.260.000.000.006.26

Lunges & stretches.  A beautiful morning.  50 degrees, sunny & no wind.  Calves were a little tight from yesterday's long run and doing a bunch of yard work.  Nothing too bad, maybe a 1/10.  I'll massage them with the foam roller & the stick tonight.  6.26 miles.  47:13.  7:33/mile.  135 BPM.

Yellow Nimbus 13 (Ret Jun 2014) Miles: 6.26
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.680.000.000.006.68

Lunges & stretches.  Easy run on the 1/2 mile track.  Drizzly and 50 degrees.  6.68 miles.  49:02. 7:21/mile. 134 BPM.

Grey Nimbus 15 (Ret 10/2014) Miles: 6.68
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.170.000.000.006.17

Lunges & stretches.  Very windy and a little muggy at the 1/2 track today.  6.17 miles.  45:09.  7:19/mile.  138 BPM.

Grey Nimbus 15 (Ret 10/2014) Miles: 6.17
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Lunges & stretches.  I forgot my wath today.  6 miles at the VTANG 1/2 track.  approx 45 minutes

Yellow Nimbus 13 (Ret Jun 2014) Miles: 6.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.390.000.000.006.39

Lunges & stretches.  I really think the dynamic stretching before running has helped.  I rarely feel sore or tight when I start running.  It was a little cool this morning.  It rained all last night.  Middle Road.  6.39 miles.  46:50. 7:20/mile.  136BPM.

White Nimbus 16 (Ret 10/2014) Miles: 6.39
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.390.000.000.0012.39

Lunges & stretches.  Beautiful mornning.  45 degrees.  No wind and sunny.  Colchester Pond - Lost Nation Rd.  12.39 miles.  1:32:53. 7:30/mile. 136BPM

Grey Nimbus 15 (Ret 10/2014) Miles: 12.39
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.272.003.000.006.27

Stretches & lunges.  Middle road.  Felt like running quicker today.  I still have a lot of work to do, but I've made steady progress up to now.  6.27 miles.  42:47. 6:50/mile.  144 BPM.

LAP TIME DIST AVG HR
1 07:14.5 1 122
2 07:05.2 1 136
3 06:55.8 1 147
4 06:21.1 1 150
5 06:42.4 1 153
6 06:40.9 1 156
7 01:46.8 0.27 158

 

 

Yellow Nimbus 13 (Ret Jun 2014) Miles: 6.27
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.210.000.000.006.21

Lunges & stretches.  Easy run at 1/2 mile track.  6.21 miles.  46:44.  7:31/mile.  131 BPM

White Nimbus 16 (Ret 10/2014) Miles: 6.21
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.230.000.000.008.23

Stretches & lunges.  Easy run at the base 1/2 mile track.  8.23 miles.  1:01:44.  7:30/mile.  132 BPM.

Yellow Nimbus 13 (Ret Jun 2014) Miles: 8.23
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.580.000.000.006.58

Rolled out of bed & ran this morning.  I felt a little tired & groggy.  Stretches & lunges.  Colchester Pond loop.  6.58 miles.  49:44.  7:34/mile.  140BPM.  

Grey Nimbus 15 (Ret 10/2014) Miles: 6.58
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.020.000.000.006.02

Stetches & lunges.  Hilly run in Whitefield, NH.  6.02 miles. 46:33.  7.44/mile.  144 BPM

White Nimbus 16 (Ret 10/2014) Miles: 6.02
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.640.000.000.006.64

Lunges & stretches.  Another hilly run in the White Mountains.  Temps in the low 40s and foggy.  I saw a deer and about a dozen snowshoe rabbits.  Pretty tired again.  Hopefully I'll feel better on my long run tomorrow at home.  6.68 miles.  52:20.  7:53/mile.  137BPM.

White Nimbus 16 (Ret 10/2014) Miles: 6.64
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.250.000.000.0013.25

Stretches & lunges.  Stayed out late and had a few margaritas, so I wasn't feeling my best this morning.  13.25 miles.  1:40:35. 7:36/mile.  139BPM.

Grey Nimbus 15 (Ret 10/2014) Miles: 13.25
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.200.000.000.006.20

Lunges & stretches.  easy run on the VTANG 1/2 mile track.. After the last few hilly days, I welcome a flat run and a day off tomorrow.  6.20 miles. 45:42. 7:23/mile. 133 BPM.

White Nimbus 16 (Ret 10/2014) Miles: 6.20
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.790.000.000.009.79

Stretches & lunges.  Easy run at the 1/2 mile track.  9.79 miles.  1:16:56.  7:52/mile.  128 BPM.

Grey Nimbus 15 (Ret 10/2014) Miles: 9.79
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

Lunges & stretches.  Easy run on the 1/2 track.  6.25 miles.  46:47. 7:29/mile. 131 BPM.  The top of my right foot has been sore for a few days.  It started last week after driving for a few hours.  It's more annoying than painful.

White Nimbus 16 (Ret 10/2014) Miles: 6.25
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.280.000.000.006.28

Lunges & stretches.  Middle Road.  6.28 miles. 48:00.  7:39/mile.  133BPM.

Grey Nimbus 15 (Ret 10/2014) Miles: 6.28
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
174.934.003.001.50183.43
White Nimbus 16 (Ret 10/2014) Miles: 59.16Grey Nimbus 15 (Ret 10/2014) Miles: 89.94Yellow Nimbus 13 (Ret Jun 2014) Miles: 34.33
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