Recovering from CECS

Green Mountain Half Marathon

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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
33.390.0018.110.0051.50
Lite Show Nimbus 15 Miles: 8.37White Nimbus 16 (Ret 10/2014) Miles: 6.32Grey Nimbus 15 (Ret 10/2014) Miles: 5.09DS Racer 10 Miles: 13.11Grey Nimbus 15 Miles: 17.61
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.370.004.000.007.37

2 x 2 miles (2 min rest) @ threshold pace (6:15 - 6:20).  I planned on 2 x 2 miles, 2 x 1 mile but my hip flexor started acting up again.  6:05, 6:12 for the first.  6:11, 6:19 for the second.  I started the first mile but backed off when my hip pain wouldn't subside.  2 wu, 1 cd.

Lite Show Nimbus 15 Miles: 7.37
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.320.001.000.006.32

Colchester Pond Road loop.  First day back after 4 days off.  My left hip flexor still hurts.  I'm just going to take it very easy until my race next weekend.  I've been looking forward to this half marathon since I had CECS surgery last November.  I really don't want to skip it.  It's been a frustating year of many minor aches and pains.  I'm feeling pretty fit, but I think I need more cross training and scheduled rest to stay healthy.  Every time I tried to bump my mileage above 50 and run 7 days/wk I ended up injured.  I'm pretty sure I can make it through the successfully, but I'm scaling back my goals.

6.32 miles.  46:35.  7:22/mile.  1 mile @ 1/2 marathon race pace (6:18).

White Nimbus 16 (Ret 10/2014) Miles: 6.32
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.090.000.000.003.09

Easy run at the 1/2 mile track.  Left hip flexor sore, so I didn't go very far; just enough to loosen up a bit and stay fluid.  I'll probably take another day or so off between now and race day to give my hip max time to heal.  3.09 miles.  24:59.  8:05/mile.

Grey Nimbus 15 (Ret 10/2014) Miles: 3.09
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

2 miles at the 1/2 mile track.  Hip still sore.  I'm probably going to pass on the 1/2 marathon this weekend.  I'm disappointed.  I've been looking forward to it since my surgery last year.  There will be other races....  2 miles.  15:20. 7:40/mile.

Grey Nimbus 15 (Ret 10/2014) Miles: 2.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.000.000.001.00

The nail in the coffin..... I'm passing on tomorrow's 1/2 marathon.  Unfortunately I had to pay for it way in advance because it sells out quickly.  I had a calf cramp this morning.  There is no way I can get through 13.1 at a decent pace tomorrow.  Either I'd run really slow or hurt myslef trying to race.  Instead, I'll stay at home and watch the Chicago Marathon on the internet.  Back to the drawing board.  I'll start back from scratch and build a new training plan through the winter and find a Spring race to look forward to.

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Race: Green Mountain Half Marathon (13.11 Miles) 01:25:36, Place overall: 12, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.0013.110.0014.11

Well, I woke up this morning and decided to run the race anyways...  I've been nursing a couple injuries, so my original goal of 1:21-ish was out the window.  Instead I just wanted to get throught it without getting hurt and having to walk.  My new pre-race plan was to go out easy and evaluate on the go.  Perfect weather, 46 degrees, sunny and a light breeze.  Not a PR by any means, but pretty good considering where I was a year ago.... 1:25:36.

Mile 1. 6:32.  I went by feel.  The pace seemed very easy.  No pains so far.

Mile 2. 6:08.  Pretty significant downhill mile.  I'm starting to pick off runners who went out a little quick.

Mile 3. 6:30. Climbing again.  I'm pretty shocked about how good I feel, but I'm concerned that my calves or hip will flare up at any time.

Mile 4. 6:16.  Downhill again.  Still feeling good.  I'm chasing down a couple of guys in front of me.  They ended up running 1:21.

Mile 5. 6:22.  Flat dirt road.  Still doing OK.

Mile 6. 6:34.  My right calf cramped up pretty bad.  I was not expecting this.  Recently my left hip flexor and calf have been the issue.  I had to back off quite a bit for a minute or two.  I was actually pretty worried I may need to walk/jog the rest of the race.  I let the two guys in front of me go...  I was in no-man's-land for the rest of the race.

Mile 7. 6:25.  Miraculously the calf pain has subsided a bit, but I can't push much harder than this pace or it becomes painful.

Mile 8. 6:23.  Steady as she goes.... I'm just trying to keep it together and not do any more damage to my calves or hips.  I'm a little bummed because I'm not taxed at all cardio-wise.  I can definitely run faster if healthy.

Mile 9. 6:51.  Right calf pain back with a vengence.  Now I'm really thinking about walk/jogging the rest of the way.

Mile 10.  6:47.  Climbing again.  Nursing my calf big time!

Mile 11.  6:27.  Downhill mile.  I know I can make it from here, but I have one more big uphill mile.

Mile 12.  7:01.  Big uphill and my calf is cramped up horribly and now my left hip flexor pain has returned, but running is still managable if I do not flex my ankle.

Mile 13.  6:25.  Flat final mile.  I pick it up a little with a wonky running form since I'm trying to keep my right ankle fixed.  I just want to finish well and not get passed since my pace slowed over the last few miles.

.11. 0:56 ish.  GPS was off a couple hundreths...  I held it together though the finish line.

Overall, I'm happy.  I've been looking forward to this race since compartment syndrome surgery last November.  I've come a long ways and feel I can get much faster, especially if I can keep the nagging little injuries under control.  Time to rest and get healthy through the New England winter.

DS Racer 10 Miles: 13.11Lite Show Nimbus 15 Miles: 1.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Little bit of strength training and 30 minutes on the Adaptive Motion Trainer.  Left hip flexor is pretty sore, but calves are OK.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

1 hour on the AMT.  Travelling this evening.  I'll do some easy running in Colorado.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Flew in to Denver late.  I got to the hotel after midnight.  I'm in a concrete lungle near the airport and I'm still a little banged up from the race, so I did an easy 45 minutes of cardio at the hotel gym.  I miss my nice cardio machines at the gym in Vermont!

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.030.000.000.006.03

Easy 6 miler in Denver with my old running buddy Darryl pedaling alongside.  First run since the race, calves still stiff.  My hip flexor started acting up around 4 miles.  6.03 miles.  46:50. 7:46/mile  

Grey Nimbus 15 Miles: 6.03
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.530.000.000.005.53

Easy run in Denver.  I really need to just take a few days off and let my hip rest.  5.53 miles.  42:04.  7:36/mile.

Grey Nimbus 15 Miles: 5.53
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.050.000.000.006.05

Easy run in Larkspur, CO.  Well, as easy as possible at 7,000 feet when I'm used to runnig at sea level.  Hip still sore, but no worse than it has been.  6.05 miles.  48:05.  7:57/mile.

Grey Nimbus 15 Miles: 6.05
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

I took another day off.  I'm biting at the bit to run, but my hip needs more rest.  I was able to climb stairs without pain today.  I'll be stuck in a plane for 5 hours tonight.... If I feel ok  afterwards I might attempt a short shakeout run Wednesday.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
33.390.0018.110.0051.50
Lite Show Nimbus 15 Miles: 8.37White Nimbus 16 (Ret 10/2014) Miles: 6.32Grey Nimbus 15 (Ret 10/2014) Miles: 5.09DS Racer 10 Miles: 13.11Grey Nimbus 15 Miles: 17.61
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