Recovering from CECS

Stretches & lunges.  Colchester Pond Road loop.  Very warm and humid.  The black flies were relentless this morning.  I was flailing may arms around trying to smack them for the entire run.  6.32 miles.  45:48.  7:15/mile.  137 BPM.

I attempted to run a couple fast intervals to determine a true max HR today.  It was super warm and humid.  I should've bagged it and just logged easy mileage.  2 mile warm up followed by a hard 1/2 and 2 hard 1/4s with minimal rest inbetween (30 seconds).  1 mile cool down.

I could only muster a max HR of 163.  I felt very uncomfortable running fast, probably because I've only been logging slow mileage since starting up in the beginning of the year.  I will definitely start running some sessions of strides a couple times a week to get my wheels going again.  The good news is that nothing hurt and my calves were up for the challenge.

In Boston for a few days with my nephew.  7.86 miles.  58:30. 7:26/mile.  no HRM.

My lower back has been really tight for the last few days.  The only reason I can think of is all the walking in Boston.  I think we walked about 15 miles in the last couple days.  I tried running this morning but could only get a few steps.  I don't want to push it if my back doesn't cooperate.  I'll switch to cross training until my back feels better.....

Lunges & light stretches. Easy run on Middle Road. My back is still a little tight.  It loosened up after a couple miles, but I'm still taking it very easy for a bit.  I've been stretching and using a foam roller on my back dailiy to rehab.  I hope to be back to normoal in another week or so.

4.11 miles.  30:09. 7:19/mile. 141 BPM.

Lunges & stretches.  Easy run in Middle Road.  Very warm & humid morning.  My back is feeling much better.  A few more days and it should be fine.  I hope my running gets better.  Taking a week off really goofed me up.  I feel very uncomfortable while runing.  I hope part of it is the weather...  4.06 miles.  29:51.  7:22/mile.  148 BPM.

Stretches & lunges.  Warm and muggy at the 1/2 mile track. My back is still sore.  2 miles into my run my left calf started bugging me so I stopped.  I'm a little annoyed.  2 weeks ago I was running 50+ miles a week without issues.  A bunch of walking in Boston and 6 hours of driving; now my back is a mess.....

2.1 miles.  15:54.  7:34/mile.  133 BPM.

Lunges & stretches.  My back feels a little better today and my calf feels better.  I think I'm going to go to the chiropractor this weekend.  Easy run at the 1/2 mile track.  4.14 miles.  31:44.  7:40/mile.  135 BPM.

Stretches & lunges.  Easy runat the 1/2 mile track.  Bacsk is feel much better and my HR is back where it should be, but my right calf is sore.  I'll take tomorrow off and let it rest.  4.15 miles.  30:42.  7:24/mile.  133 BPM.

Stretches & lunges.  Late afternoon run.  77 degrees and a little humid.  The black flies are really bad this summer!  Middle road.  Today is the first day in 2 weeks where my back and calves didn't hurt.  Musculoskeletal-wise I felt pretty good.  My HR is still out of whack, but it'll get back to normal in a bit.  

My diet was awful today too...  a double espresso mocha, iced coffee, a donut and a croissant. Caffeine and sugar rush followed by a huge crash.

6.27 miles.  45:31.  7:16/mile.  145 BPM.

Stretches and lunges.  Warm and humid this morning.  Lost Nation Road loop.  I felt OK through about 7 miles, then I started getting tired.  I worked too hard for most of the run, but slowing down was uncomfortable. My back pain was about 1/10.  10.83 miles.  1:19:33.  7:21/mile.  147 BPM.

Stretches & lunges.  Easy run down Middle Road.  4.06 miles.  30:02.  7:24/mile.  136 BPM

First true quality session since coming back after surgery.  It felt really uncomfortable, which I expected.  I ran them based on effort without looking at the watch.  4 x 400 with 400 recovery.  82, 83, 81, 82.  2 mile warmup/cooldown.

Easy run at the 1/2 mile track.  Very warm and humid.  I was a puddle by the end.  I slowed up and ran with a buddy after a couple miles.  6.13 miles.  49:06.  8:01/mile.  140 BPM.

Workout was supposed to be 4 x 1200 w/ 3 min rest, but turned into 2 x 1200, 1 x 800.  I'm still getting used to interval work again and it's taking a bit to get used to hurting again.  Additionally, I'm still learning all the whiz-bang features of my Garmin 620.  I tried using the workout feature, but programmed it incorrectly.  Consequently it was beeping and buzzing at the wrong times.

I should've gone old-school and just ran the darn workout without trying to use the program, but I was already halfway into the workout and too pooped to continue much further anyways.  I also need to keep the workbouts reasonable to avoid reaggrevating any old injuries.  It has been many years since I've run these types of workouts.  Oh well, it'll come.  I'm sure I'll be knocking out a dozen quarters or 6 x 1 mile in the Spring.

2 miles wu/cd.  4:27, 4:30, 3:00 for the 1200s and 800. 

Easy run at the 1/2 mile track with striders at the end.  6.16 miles.  46:13.  7:30/mile.  133 BPM

Middle Road.  6.27 miles.  48:16.  7:42/mile.  136 BPM.

Lost Nation Road.  11.53 miles.  11:26:54.  7:32/mile.  145 BPM.  Still not feeling 100%.  I'm keeping the "easy days easy," but my HR says otherwise.  I hope it's temporary and I get back to normal soon.  I feel like I stepped back a peg or two by taking a week and a half off.  

It's been raining steadily all day so I decided to run indoors and do a little weight lifting.  6.05 miles.  45:03.  7:27/mile.  132 BPM.

8 x 400 w/ 400 recovery.  Second week of adding quality sessions to my training.  I'm still getting used to the wonderful feeling of interval workouts.  I was fairly consistent: 78,79,77,78,80,80,79,79. 2 miles wu/cd.  I had zero calf pain or that "fullness" feeling I used to get associated with compartment syndrome.  I'm so grateful the surgery was successful! 

Easy run at the 1/2 mile track.  Weather was quite nice, if not a little chilly. 52 degrees and no wind.  I definitely run better in cooler temps.  6.13 miles.  43:50.  7:09/mile.  129 BPM.

Easy 8 miles at the 1/2 mile track with striders at the end.  8.18 miles.  59:37.  7:18/mile.  132 BPM.