Recovering from CECS

Colchester Fun Run

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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
87.823.252.005.4598.52
Orange GT2130 (Ret Jul 2009) Miles: 44.42Blue GT2130 (Ret Jul 2009) Miles: 51.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.420.000.000.008.42

Essex Loop at 9:00AM.  very humid and warm. 8.42 miles. 1:02:33. 7:25/mi. 151BPM 

Orange GT2130 (Ret Jul 2009) Miles: 8.42
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Race: Colchester Fun Run (2.95 Miles) 00:17:54, Place overall: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.002.956.95

Fairly hilly 5k on dirt roads.  2 mile warm up, uneventful short-5k, 2 mile cooldown.  

Blue GT2130 (Ret Jul 2009) Miles: 6.95
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.040.000.000.008.04

Essex loop with Loren.  8.04 miles. 1:02:56. 7:49/mi. 130BPM.

Orange GT2130 (Ret Jul 2009) Miles: 8.04
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.040.000.000.008.04

Essex loop with Loren.  8.04 miles. 1:01:37. 7:39/mi. 131BPM.

Blue GT2130 (Ret Jul 2009) Miles: 8.04
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.050.000.000.004.05

Easy morning run.  4.05 miles. 30:33. 7:32/mi. 129BPM.

Blue GT2130 (Ret Jul 2009) Miles: 4.05
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.003.250.000.005.25

River cove road loop.  5.25mi. 36:33. 6:57/mi. 154BPM.  I pushed it a bit today.  It felt good.

Orange GT2130 (Ret Jul 2009) Miles: 5.25
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.040.000.000.004.04

Easy run on Middle Road. 4.04 miles. 29:53. 7:24/mi. 136BPM.

Blue GT2130 (Ret Jul 2009) Miles: 4.04
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.710.000.000.0014.71

Lost Nation Road to Indian Brook Road. This was my first long run in a while. I've had a tough time staying consistant recently. I need a couplr good months worth of training followed by a positive race result to get me over this funk. It's easy to forget how hard you worked in the past. The run felt good through the first hour. I ran out of gas at 10 miles and endured the last few miles. On a positive note, even when I felt like I was shuffling, I was moving along at 7:30s. 14.71 miles. 1:49:51. 7:29/mi. 153 BPM.

Orange GT2130 (Ret Jul 2009) Miles: 14.71
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.320.002.000.006.32

Colchester Pond loop.  6.32 miles.  43:04. 6:49/mi. 151 BPM.  Two sunny days in a row!  It's been a dreary summer so far, so this has been a treat.  I felt pretty good this morning.  I ran two quick miles near the end of the run, 6:05, 6:14.   

Blue GT2130 (Ret Jul 2009) Miles: 6.32
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

Middle Road.  Early morning run.  Pretty uneventful; I'm pretty tired.  6.25 miles. 46:42. 7:28/mi. 131BPM.

Blue GT2130 (Ret Jul 2009) Miles: 6.25
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Early morning Essex loop with Loren.  We were both pretty pooped.  Neither of us spoke much during the run.  It sorta reminded me of "back in the day" when I was training hard with my old buddy Darryl Wagner.  We ran quite a few miles together in silence.  I like running with someone, but do not like gabbing on the run.  Does that make sense? 8.00 miles. 1:01:48. 7:43/mi. 132BPM.

Orange GT2130 (Ret Jul 2009) Miles: 8.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.450.000.000.008.45

Essex Loop.  It was sunny and a little humid today.  At least it wasn't raining....  8.45 miles.  1:01:02. 7:13/mi. 145 BPM.  I'm heading to the track with Loren tomorrow morning.  I think we'll do some 800s.

Blue GT2130 (Ret Jul 2009) Miles: 8.45
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.002.507.00

The workout was going to be 6 x 800 @ 2:45 - 2:50.  It went fairly well until #5 (2:48, 2:50, 2:50, 2:51, 2:51).  I pulled up with another calf strain.  This time it was my right calf.  Enough is enough.  I'm going to see a physical therapist to get some insight.

Blue GT2130 (Ret Jul 2009) Miles: 7.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

I attempted an easy 5 miler.  Three miles into the run my calf tightened up, so I walked the final 2 miles back to work.  I met with a physical therapist today.  His opinion is that I have some muscle imbalances from tight hamstrings and hip flexors.  This is causing my pelvis to tilt putting extra strain on my calf muscles, among other things.  I'm taking the week off to let the calf heal and then start back slowly incorporating the PT exercises.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

PT appointment.  I got an ultrasound treatment and a massage on my right calf.  Joel, my PT showed me a bunch of dynamic stretches/exercises to do after an easy mile of running before my regular running workout.  It should only add a few extra minutes to my routine.  In addition, I'll do static stretches a couple times a day.  Hopefully I'll see some progress in a few weeks.  I've run out of patience trying to get through these nagging injuries on my own.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
87.823.252.005.4598.52
Orange GT2130 (Ret Jul 2009) Miles: 44.42Blue GT2130 (Ret Jul 2009) Miles: 51.10
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