Recovering from CECS

Anne & I went to Rutland for my parents-in-law's 60th wedding anniversary.  I decided to go for a longer run this morning.  It was breezy and chilly when I started and turned cold, windy and rainy; it was actually spitting snow & freezing rain at the high point of the run.  600 feet of vertical climb before I turned around.  This was about the max my calves can handle at this point in my recovery.  I felt some minor pains at about 9 miles so I backed off to a very easy jog.  I attribute the pains to the cool temperature, the substantial uphill and downhill, and the distance.  This was a good test.  I've made a good bit of progress with conditioning my calf muscles since I started back at the beginning of the year.  This run would have hobbled me 3 months ago.  11.08 miles. 1:26:35.  7:49/mile.  140 BPM.

Middle road. 6.29 miles. 46:23. 7:23/mile. 147BPM.  I'm feeling a little tired today.  I stayed very busy this weekend and yesterday's long run was really hilly.  I might reevaluate bumping my mileage another 10% this week.  We'll see how I feel by Thursday.

I've been running a little too hard since I've been feeling better so I used the HR alert on my watch to keep me in check.  I set it for 135 BPM and it worked well.  It was a very easy run and I felt great afterwards.  I re-read my initial training plan to remind myself that this first year is all about mileage and easy running.  That's the key to building strong bones & joints and future injury prevention.  But, it can be a litle boring.....

Lunges and dynamic stretches followed by 6.14 miles on the 1/2 mile outdoor track.  47:41.  7:46/mile.  132 BPM

Lunges & stretches.  It was chilly this morning, about 35 degrees.  I ran at the 1/2 mile track using the HRM alarm to keep me under 135 BPM.  9.01 miles. 1:12:19. 8:02/mile. 130 BPM.

Lunges & stretches.  Ran at the 1/2 mile track.  First 5.5 miles very easy (7:40/mile)  w/ HR under 135.  I decided to run hard for a bit.  1.5 miles in approx 9 minutes (160 BPM).  7.57 miles.  56:57.