Recovering from CECS

July 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
124.530.000.006.00130.53
White Nimbus 16 (Ret 10/2014) Miles: 55.81Grey Nimbus 15 (Ret 10/2014) Miles: 47.84Lite Show Nimbus 15 Miles: 26.88
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.320.000.000.006.32

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.

White Nimbus 16 (Ret 10/2014) Miles: 6.32
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.300.000.001.004.30

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.

Time Dist Max HR
02:36.2 0.52 163
01:23.2 0.26 158
01:27.0 0.26 155

 

Grey Nimbus 15 (Ret 10/2014) Miles: 4.30
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.860.000.000.007.86

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

Lite Show Nimbus 15 Miles: 7.86
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

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.....

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.110.000.000.004.11

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.

White Nimbus 16 (Ret 10/2014) Miles: 4.11
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.060.000.000.004.06

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.

Grey Nimbus 15 (Ret 10/2014) Miles: 4.06
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.100.000.000.002.10

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.

White Nimbus 16 (Ret 10/2014) Miles: 2.10
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.140.000.000.004.14

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.

Grey Nimbus 15 (Ret 10/2014) Miles: 4.14
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.150.000.000.004.15

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.

White Nimbus 16 (Ret 10/2014) Miles: 4.15
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.270.000.000.006.27

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.

White Nimbus 16 (Ret 10/2014) Miles: 6.27
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.830.000.000.0010.83

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.

Grey Nimbus 15 (Ret 10/2014) Miles: 10.83
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.060.000.000.004.06

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

White Nimbus 16 (Ret 10/2014) Miles: 4.06
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.170.000.001.006.17

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.

Grey Nimbus 15 (Ret 10/2014) Miles: 6.17
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.130.000.000.006.13

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.

White Nimbus 16 (Ret 10/2014) Miles: 6.13
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.490.000.002.007.49

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. 

Lite Show Nimbus 15 Miles: 7.49
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.160.000.000.006.16

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

Grey Nimbus 15 (Ret 10/2014) Miles: 6.16
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.270.000.000.006.27

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

White Nimbus 16 (Ret 10/2014) Miles: 6.27
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.530.000.000.0011.53

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.  

Lite Show Nimbus 15 Miles: 11.53
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.050.000.000.006.05

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.

Grey Nimbus 15 (Ret 10/2014) Miles: 6.05
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.220.000.002.008.22

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! 

White Nimbus 16 (Ret 10/2014) Miles: 8.22
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.130.000.000.006.13

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.

Grey Nimbus 15 (Ret 10/2014) Miles: 6.13
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.180.000.000.008.18

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

White Nimbus 16 (Ret 10/2014) Miles: 8.18
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
124.530.000.006.00130.53
White Nimbus 16 (Ret 10/2014) Miles: 55.81Grey Nimbus 15 (Ret 10/2014) Miles: 47.84Lite Show Nimbus 15 Miles: 26.88
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