Recovering from CECS

Get Your Rear In Gear 5k

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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
164.910.004.008.15177.06
Grey Nimbus 15 (Ret 10/2014) Miles: 83.10White Nimbus 16 (Ret 10/2014) Miles: 69.36DS Racer 10 Miles: 3.15Lite Show Nimbus 15 Miles: 21.45
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.220.000.003.008.22

4x1200 w/ 400 recovery.  4:20, 4:27, 4:29, 4:28. 2 wu/cd.  I was a little disappointed with the workout.  I was expecting to run closer to 4:15, but I guess I need to back off my expectations.  Another oddity was the fact that I couldn't get my HR above 160.  

I'm still not used to hurting so maybe I'm not pushing myself hard enough.... I dunno.  Too much to ponder right now.  I'm just going to "stay the course" for a while and see if I get used to interval workouts again.

Grey Nimbus 15 (Ret 10/2014) Miles: 8.22
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.170.000.000.006.17

Easy run at the 1/2 mile track with striders in the last mile.  6.17 miles.  46:40.  7:34/mile.  131 BPM.

White Nimbus 16 (Ret 10/2014) Miles: 6.17
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.310.000.000.0013.31

Today's run was the type to make you question what you run at all in the first place.  I was tired and sluggish the entire time.  I should've been feeling great.  I took yesterday off and got plenty of sleep.  The weather was average and I ran a familiar course.  

20 years ago the purpose of my running was to win races, and to have a long shot at the perfect race and to eclipse the magic 2:22:00.  Career changes (joining the military), lost ambition and chronic injuries ended that journey.

Now I'm 43 years old.  I recently had surgery for an ailment that kept me sidelined for a decade.  I'm slowly jumping back into regular training and I think I have a shot a becoming a decent masters runner.  But is it worth it?  What's my goal now?  The Trials are out of the question.  2:22:00 was a long shot for me in my prime, 2:18:00 definitely won't happen now!  Win my age group at local races?  I live in a pretty small pond so that might be possible.  But will that be enough?  Perhaps 2:37:00 is the goal.  Then run Boston and NYC since they are in my backyard; not just to finish, but really race it and see how well I can do.  

On days like today the cost seems greater than the reward.  I know it's just a "bad run."  Everybody has them.  It's just been a long time since I've experienced a really really bad day.   I'll eat well today, take a nap and quit feeling sorry for myself.  It's just hard to stay motivated on days like today when the goals don't seem as spectacular as they once were.

Lost Nation Road and Indian Brook Road.  13.31 miles.  7:55/mile.  142 BPM.

White Nimbus 16 (Ret 10/2014) Miles: 13.31
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.110.000.000.004.11

Easy run at teh 1/2 mile track.  My neck and shoulders are killing me!  I can't even turn my neck left or right.  Driving to work was interesting to say the least.  I cut the run short.  I'm making an appointment to see my doctor.  I get this neck pain every once in a while and want to rule out anything serious.  4.11 miles.  31:43.  7:43/mile.  125 BPM. 

Grey Nimbus 15 (Ret 10/2014) Miles: 4.11
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Went to the doctor about my neck pain.  The good news is it is not skeletal.  She wants me to try PT to evaluate my back muscles.  She also prescribed muscle relaxants.  Woohoo!

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.620.001.001.004.62

I got a good night's sleep for the first time in a few days.  The muscle relaxant really helped.  I could feel my shoulders droop as I layed in the bed.  I couldn't run until the afternoon because I was busy at work and overslept.  I felt really good, so I ran a little harder for a couple miles.  I stayed well in control and was able to cruise close to 6:00 pace without much trouble.  Last 2 miles were 6:28 & 6:06.  4.68 miles. 31:22. 6:47/mile.  145 BPM.

White Nimbus 16 (Ret 10/2014) Miles: 4.62
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.230.000.000.008.23

Middle Road - Gavin Hill.  I need to work on keeping my easy days easy.  I think I'm running too hard.  I'll turn on the HR alarm on my Garmin next week to kep me in check...  8.23 miles.  1:03:19. 7:42/mile.  142 BPM.

Grey Nimbus 15 (Ret 10/2014) Miles: 8.23
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Race: Get Your Rear In Gear 5k (3.15 Miles) 00:18:19, Place overall: 2, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.090.000.003.1510.24

My first offical race since surgery in November.  Actually, this is the first time in over a decade I've been able to train for more than a month or two without being sidelined by injury.  This race establishes my "old man PR" for 5k.  Hopefully this will drop as I build mileage and get in better shape.

A minute into the race Joe McNamera & I were clear of the rest of the runners.  He's a very good marathoner in his 50s.  He's been at it for multiple decades and has a big engine.  I gapped him early on a steady uphill.  Joe caught me at around 2.25 and I couldn't stay with him.  I was starting to fade and knew I wouldn't be able to maintain pace.  I backed off a little more than I should've in the last mile.  I think I could've held pace a little better, but I'm not overly disappointed in the outcome.  I figured I'd run close to 18 minutes; maybe a touch under.  There were no mile markers, but the race was probably pretty accurate.  My Garmin had it as 3.15.  Splits:  5:41, 5:36, 6:11, 51 sec for last .15.

White Nimbus 16 (Ret 10/2014) Miles: 7.09DS Racer 10 Miles: 3.15
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.170.000.000.0010.17

Colchester Pond & Lost Nation Road.  Another disastrous run.  I turned on my HR alarm in an attempt to keep my easy days easy.  I also forced myself to run extremely slow; like I was waiting for a buddy to catch up after he stopped to tie his shoe.  It didn't help.  I ended up walking several times along the way.  I felt like this once before decades ago.  Then, I self diagnosed/medicated with iron supplements and the symptoms went away.  This time around I'm asking the doctor to perform a blood test to see if I'm anemic.  I've noticed my energy level has dropped over the last month and my long runs have become increasingly difficult, regardless of the pace.

10.17 miles.  1:28:32.  8:42/mile.  142 BPM.  

Grey Nimbus 15 (Ret 10/2014) Miles: 10.17
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.140.000.000.004.14

Easy run at the 1/2 mile track.  Same feeling as yesterday - dead tired.  Had my blood drawn today.  I should have the results in a few days.  4.14 miles.  32:24.  7:49/mile.  136 BPM.

White Nimbus 16 (Ret 10/2014) Miles: 4.14
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.220.000.000.006.22

Easy run at the 1/2 mile track.  Again, HR elevated and feeling a bit tired.  6.22 miles.  47:11.  7:35/mile.  140 BPM.

Grey Nimbus 15 (Ret 10/2014) Miles: 6.22
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.270.000.000.006.27

Easy run today in the afternoon. Still feeling sluggish, but maybe just a tad better than the last few days....  Middle Road.  6.27 miles.  48:21.  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
3.170.000.001.004.17

Easy run at the 1/2 mile track w/ a fast mile in the middle (5:50).  It was very cool this morning, maybe 50 degrees.  It felt great!  I'm feeling a little better today.  My long run this weekend will be a litmus test to see if I'm truly climbing out of this funk.  4.17 miles.  28:41.  6:52/mile.  140 BPM.

Grey Nimbus 15 (Ret 10/2014) Miles: 4.17
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.330.000.000.009.33

Easy run on the Colchester bike path from my house.  I felt OK today, but not back to normal.  9.33 miles.  1:10:03. 7:30/miles.  138 BPM.

I received the results of my blood work today.  Everything is in the "normal" range, but my iron is "low normal."  So I have no smoking gun to explain my recent running malaise.  I'm going to forward my results to a doctor buddy for an endurance athlete's opinion.  Additionally, I will work on my hydration.  I sweat way more than I used to when running and I wonder if I'm not staying properly hydrated.

I'll work on hydration and talk to my doc & runner doc friend about possibly adding an iron supplement to my diet.  More to follow.....

White Nimbus 16 (Ret 10/2014) Miles: 9.33
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.280.000.000.006.28

Easy run down Middle Road.  I'm feeling a little better each day.  I hope I'm back to normal in another week or so.  6.28 miles.  46:31.  7:25/mile.  138 BPM

Grey Nimbus 15 (Ret 10/2014) Miles: 6.28
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.030.000.000.0014.03

Long run at Isle Lamotte, VT on Lake Champlain.  Windy, but flat.  I looped back to the house at the 1/2 way point to chug a quart of water.  I'm feeling even better today.  I'm really close to normal again, I think.

My doctor buddy replied and said he thinks my fatigue may be from dehydration.  This actually makes sense, but I feel a little silly to go through all the blood tests.  I guess better safe than sorry....  This all started after my Boston trip with my nephew.  We were on the go for 3 days straight, including miles and miles of walking.  I think I was neglecting my fluid intake, diet and sleep.  I know better!  I need to take better care of myself, especially since I'm not in my 20s anymore.

14.03 miles.  1:43:11.  7:21/mile.  140 BPM.  I picked it up after my water break and ran the last 6 miles in 42 minutes.  I started to tire quite a bit after 1:30.

Lite Show Nimbus 15 Miles: 14.03
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.150.000.000.004.15

Easy run at the 1/2 mile track.  After further consultation with my doctor buddy I will add slight overtraining to my dehydration diagnosis.  I plan on a renewed emphasis on keeping the easy days easy and only doing one quality session per week.  I ran 4 very easy miles today.  4.15 miles.  31:17.  7:33/mile.  128 BPM.  

White Nimbus 16 (Ret 10/2014) Miles: 4.15
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.200.000.000.006.20

Easy run at the 1/2 mile track.  I was sooooo tired this morning.  The run was fine, but I felt a little sluggish.  Pace and HR didn't show it.  6.2 miles.  46:33.  7:30/mile.  133 BPM.

Grey Nimbus 15 (Ret 10/2014) Miles: 6.20
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.420.003.000.007.42

My one quality workout for this week is a threshold pace workout, sorta.  I wasn't sure if I'd be able to run 4 miles at a slower threshold pace or if I should run cruise intervals.  It was also warm and humid today.  Finally, I still have a tough time recognizing proper pacing between easy paces and VO2 Max paces.  I made up my mind on the go based on how I felt.  After the first mile I know I wouldn't be able to run 4 straight threshold miles, so I decided on 2 x 1.5 miles.  I'm also still trying to avoid overtraining while still improving.  I figured 2 x 1.5 miles was a good compromise.  

So, the workout turned into 2 x 1.5 miles (0.5 mile rest) @ somewhere between 10k & 1/2 marathon pace: 6:17, 3:22 (uphill); 6:06, 3:04.  My pacing was all over the place!  I think I'll make a point of doing any pacework on a track and monitor 1/4 mile splits from now on until I get better at hitting the proper paces.

Lite Show Nimbus 15 Miles: 7.42
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.400.000.000.007.40

Easy run at Isle Lamotte.  We're at the lake house for one more day.  I really concentrated on going easy today.  7.4 miles.  57:09.  7:44/mile.  125 BPM.

Grey Nimbus 15 (Ret 10/2014) Miles: 7.40
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.360.000.000.007.36

Last day at the lake house.  It was humid again this morning.  Easy run around the south end of Isle Lamotte.  7.36 miles.  55:14.  7:30/mile.  133 BPM.

Grey Nimbus 15 (Ret 10/2014) Miles: 7.36
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.050.000.000.004.05

Easy short run this morning.  I slept in again and didn't get out the door until about 10AM.  It was a little warm & muggy by then.  4.05 miles.  31:49.  7:51/mile.  133 BPM.  

White Nimbus 16 (Ret 10/2014) Miles: 4.05
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.310.000.000.006.31

Very slow easy run today on the Colchester Pond Road loop.  I didn't sleep at all last night & woke up w/ a bad headache, so I bagged the long run.  As an experiment, I tried to run as slow as possible without it being awkward.  I think I'll try to run like this for the entire week as a little recovery week.  The only time I've really backed off much this year has been due to little injuries.  A planned easy week will be nice.  6.31 miles.  54:24.  8:38/mile.  130 BPM.

Grey Nimbus 15 (Ret 10/2014) Miles: 6.31
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.110.000.000.006.11

Easy run at the 1/2 mile track.  6.11 miles.  47:56.  7:50/mile.  132 BPM.

White Nimbus 16 (Ret 10/2014) Miles: 6.11
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.150.000.000.006.15

Easy run at the 1/2 mile track.  Warm and muggy morning.  6.15 miles.  48:45.  7:56/mile.  133 BPM.

Grey Nimbus 15 (Ret 10/2014) Miles: 6.15
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.120.000.000.004.12

Easy run at the 1/2 mile track.  My left calf was a little painful at the end of the run.  4.12 miles.  31:43.  7:42/mile.  131 BPM.

White Nimbus 16 (Ret 10/2014) Miles: 4.12
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.280.000.000.002.28

Another minor setback.  My left calf is strained again.  I've been pushing a full wheelbarrow in the evening for the last few days and I think I overdid it.  I was filling the wheelbarrow too full and really straining when pushing it.  Geez!  How many reminders do I need that I'm not 20 years old anymore!  I felt it yesterady when running but it wasn't too bad.  Today it was worse, so I stopped and walked home.  It looks like I'll need to take another week or two off from running.  I'll try to hit the cardio equipment in the meantime to stay fit.  2.28 miles.  17:14.  7:35/mile.  130 BPM. 

Grey Nimbus 15 (Ret 10/2014) Miles: 2.28
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
164.910.004.008.15177.06
Grey Nimbus 15 (Ret 10/2014) Miles: 83.10White Nimbus 16 (Ret 10/2014) Miles: 69.36DS Racer 10 Miles: 3.15Lite Show Nimbus 15 Miles: 21.45
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