Recovering from CECS

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.

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).

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.

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.

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.

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.

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

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

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!

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  

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.

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.

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.