Recovering from CECS

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

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.

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.

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.

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.

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

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.

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

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.

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

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.

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!

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

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.

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

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

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.

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.

Lunges & stretches. Middle Road. 6.28 miles. 48:21. 7:42/mile. 131 BPM.

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.

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.

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

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

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

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

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.