Recovering from CECS

AF Physical Fitness Test

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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
200.949.003.002.54215.48
White Nimbus 16 (Ret 10/2014) Miles: 94.85Grey Nimbus 15 (Ret 10/2014) Miles: 106.43DS Racer 10 Miles: 5.82Lite Show Nimbus 15 Miles: 8.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.280.000.000.006.28

Lunges & stretches.  Middle Road.  6.28 miles.  48:36.  7:44/mi.  130 BPM.

White Nimbus 16 (Ret 10/2014) Miles: 6.28
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.580.000.000.0011.58

Stretches & lunges.  Pretty tired today.  Anne & I planted her father's flower gardens yesterday.  I'm scaling back a few miles this week.  I've been building mileage for 8 weeks straight.  Colchester Pond - Lost Nation Road.  11.58 miles.  1:31:12.  7:53/mile.  136BPM.

Grey Nimbus 15 (Ret 10/2014) Miles: 11.58
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.240.000.001.006.24

Stretches & lunges.  4 miles warmup with a quicker last mile.  Changed into my new racing flats.  I haven't worn racing flats in about a decade.  I'm taking my annual AF Physical Fitness test on Friday and I wanted to be sure the flats fit properly & didn't hurt my feet.

I ran a quick mile to test the shoes and get an idea of my pacing for the mile and a half test.  I haven't done any speed work or much quick running since coming back this winter.  Everything has been easy slow mileage, so I was surprised how quickly I ran my mile test.  I ran 5:09 and figure it was about a 90-95% effort.  Looking back, the last time I ran that fast is probably 1999 or 2000.  The oddity is that my max HR was only 163.  I'm pretty sure it's my max.  It flattened out for a good 3 minutes.  1 mile cooldown.

White Nimbus 16 (Ret 10/2014) Miles: 4.24DS Racer 10 Miles: 2.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.695.000.000.006.69

Stretches & lunges.  I ran too quickly today.  I planned on taking it easy because I'm taking my annual physical fitness exam tomorrow and I ran a hard mile yesterday.  I felt good and ran faster than I should have.  Now my right calf is a little sore, maybe a 1/10.  I'll ice, stick & take ibuprofin tonight.  6.69 miles.  46:00.  6:53/mile.  141 BPM.

Grey Nimbus 15 (Ret 10/2014) Miles: 6.69
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Race: AF Physical Fitness Test (1.5 Miles) 00:08:18
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.280.000.001.543.82

I took my AF PT test today.  I haven't done any quality work since starting back so I haven't got a clue how quickly I can run 1.5 miles.  My original goal a few weeks ago was to run slightly under 9 minutes for 1.5 miles.  After my 1 mile time trial in 5:09 on Wednesday I shifted that goal to slightly over 8 minutes.  My right calf was a little sore from running hard Wednesday and Thursday (failure to curb my enthusiasm).  

I decided to start out around 5:20 pace and adjust based on how my calf felt.  After the first 3 quarters, I felt a little calf tightness so I decided to back off a bit.  I ended up running 8:18 according to the timer's stopwatch.  GPS had it as 8:20 for 1.54 miles (I had to go around a few runners as I lapped them).  I give my effort an "A-" since I couldn't go all-out because pushed it too hard on Wed and Thurs causing a little calf pain.  I'm further along than I expected considering I've only put together 2-3 months of easy mileage and I haven't done any consistant training for a decade due to my (now corrected) injury.

I still do not plan on any racing or much hard running until the fall; just a bunch of easy mileage.

Lap Time Dist Max HR
1 01:17.6 0.25 161
2 01:18.4 0.25 164
3 01:20.9 0.25 166
4 01:23.0 0.25 164
5 01:25.7 0.25 164
6 01:23.3 0.25 165
7 :11.5 0.04 166
  08:20.5 1.54 166

 

DS Racer 10 Miles: 3.82
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.130.000.000.006.13

Stretches & lunges.  Easy run at the 1/2 mile track.  6.13 miles.  46:06.  7:32/mile.  129 BPM.

Grey Nimbus 15 (Ret 10/2014) Miles: 6.13
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.510.000.000.0014.51

AM - Stretches & lunges.  Home to VTANG.  Rolled out of bed & ran to work.  Felt pretty sluggish the whole way but my pace & HR was fine.  7.24 miles.  53:38.  7:24/mile.  135 BPM.

PM - Stretches & lunges.  VTANG to home.  Pretty warm afternoon.  Felt better than this morning, but I was uncomfortable from the temperature.  I've done most of my runs in the early morning when the temps are around 50 degrees.  I picked up the pace over the last 2 miles to get the run over with - 6:57 & 6:30 miles.  7.27 miles.  52:21.  7:12/mile.  140 BPM.

White Nimbus 16 (Ret 10/2014) Miles: 14.51
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.040.000.000.006.04

Easy run indoors today. 6.04 miles.  44:33.  7:22/mile.  130 BPM.

White Nimbus 16 (Ret 10/2014) Miles: 6.04
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.180.000.000.008.18

Lunges & stretches.  Easy run on the 1/2 track. I'm pretty sore from playing dodgeball 2 days ago, especially my groin.  I felt sluggish again, but pace & HR were fine.  8.18 miles.  59:56.  7:19/mile.  131 BPM.

Grey Nimbus 15 (Ret 10/2014) Miles: 8.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.170.000.000.006.17

Stretchs & lunges.  easy run at the 1/2 mile track.  6.17 miles.  47:07.  7:38/mile.  131 BPM.

White Nimbus 16 (Ret 10/2014) Miles: 6.17
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.202.000.000.008.20

Stretches & lunges.  I'm worn out!  I've worked 11 day straight and I haven't had any down time.  I've been sleeping fewer hours also.  I've noticed it in my running.  I'm not sore, but I've been tired on most runs.  I plan on napping a bit over the weekend to get some needed rest.  8.20 miles. 1:00:44.  7:25/mile.  136 BPM.  I ran the last 2 miles a little faster to get the run over with: 7:06, 6:39.

Grey Nimbus 15 (Ret 10/2014) Miles: 8.20
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.490.000.000.007.49

Stretches & lunges.  Middle Rad & Austin House Road.  7.49 mile.  56:40.  7:34/mile.  135 BPM.  Felt a little better, but still tired.  It feels good to have a day off from work finally!

White Nimbus 16 (Ret 10/2014) Miles: 7.49
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.260.000.000.006.26

Lunges & stretches.  Middle Road.  6.26 miles.  45:49. 7:19/mile.  140 BPM.

Grey Nimbus 15 (Ret 10/2014) Miles: 6.26
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.100.000.000.0015.10

Stretches & lunges.  Lost Nation Road + Indian Brook Road.  I started to bonk a little bit around 12 miles.  I'll have to remember to hydrate a little better the day before.  I seem to sweat more than I did in the past.  I noticed significant HR creep over the last few miles; a good indictaion of dehydration.  I'll also consider stashing a water bottle on the route for 2:00+ runs.  15.10 miles.  2:00:36.  7:59/mile.  139 BPM.

White Nimbus 16 (Ret 10/2014) Miles: 15.10
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.160.000.000.006.16

Lunges & stretches.  Easy run at the 1/2 mile track in the rain.  6.16 miles.  47:11.  7:39/mile. 134 BPM.

Grey Nimbus 15 (Ret 10/2014) Miles: 6.16
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.130.000.000.008.13

Lunges & stretches.  Easy run at the 1/2 mile track.  8.13 miles.  1:01:56.  7:37/mile.  129 BPM.

White Nimbus 16 (Ret 10/2014) Miles: 8.13
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.200.000.000.008.20

Lunges & stretches. Easy run at the 1/2 mile track. I worked on keeping a faster cadence today. 8.2 miles. 59:39. 7.16/mile. 133 BPM.

Lite Show Nimbus 15 Miles: 8.20
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.312.003.000.006.31

Stretches & lunges. Colchester Pond loop time trial. 6.31 miles. 41:45. 6:37/mile. 146 BPM. I like this loop. It's a little challenging with a couple nice hills. It's mostly dirt roads without traffic. Next time I run it as a fitness test I'll do a proper warm up & cool down.

Grey Nimbus 15 (Ret 10/2014) Miles: 6.31
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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. 48:21. 7:42/mile. 131 BPM.

White Nimbus 16 (Ret 10/2014) Miles: 6.28
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.110.000.000.0015.11

Lunges & stretches. Lost Nation Road & Indian Brook Road. I stashed 2 water bottles on the route today. Drinking during the run really helped. I didn't bonk today. My legs ached a little bit near the end, but that's it. 15.11 miles. 1:56:52. 7:44/mile. 136 BPM.

Grey Nimbus 15 (Ret 10/2014) Miles: 15.11
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.140.000.000.006.14

Stretches & lunges.  Easy run at the 1/2 mile track. Very windy and a little warm.  6.14 miles.  46:49.  7:37/mile. 129 BPM.

White Nimbus 16 (Ret 10/2014) Miles: 6.14
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.300.000.000.0010.30

Lunges & stretches.  Colchester Pond & Lost Nation Road.  10.30 miles.  1:15:55. 7:22/miles. 136BPM.

Grey Nimbus 15 (Ret 10/2014) Miles: 10.30
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.200.000.000.008.20

Easy run with my nephew, Mitch.  He came along for the first couple miles.  Middle Road.  8.20 miles.  1:00:29. 7:23/mile. 134BPM

White Nimbus 16 (Ret 10/2014) Miles: 8.20
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.570.000.000.006.57

Stretches & lunges.  Colchester Pond loop.  6.57 miles.  47:20.  7:13/mile.  137 BPM.

Grey Nimbus 15 (Ret 10/2014) Miles: 6.57
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.270.000.000.006.27

Stretches & lunges.  Middle Road.  6.27 miles.  47:46. 7:37/mile.  134 BPM.

White Nimbus 16 (Ret 10/2014) Miles: 6.27
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.120.000.000.0015.12

Lunges & stretches.  Long run today.  I planted my water bottles again before the run.  I think that'll become a regular routine for longer runs.  I noticed a big difference in my energy level about 5 minutes after downing a bottle.  I needed the fluids today especially since the weather was warm and humid.  I think 18 or 20 will be doable soon as long as I have enough fluids along the way.  15.12 miles.  1:53:59.  7:32/mile.  136 BPM.

Grey Nimbus 15 (Ret 10/2014) Miles: 15.12
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
200.949.003.002.54215.48
White Nimbus 16 (Ret 10/2014) Miles: 94.85Grey Nimbus 15 (Ret 10/2014) Miles: 106.43DS Racer 10 Miles: 5.82Lite Show Nimbus 15 Miles: 8.20
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