Recovering from CECS

Lunges & stretches.  Middle Road.  6.28 miles.  48:36.  7:44/mi.  130 BPM.

Stretches & lunges.  Pretty tired today.  Anne & I planted her father's flower gardens yesterday.  I'm scaling back a few miles this week.  I've been building mileage for 8 weeks straight.  Colchester Pond - Lost Nation Road.  11.58 miles.  1:31:12.  7:53/mile.  136BPM.

Stretches & lunges.  4 miles warmup with a quicker last mile.  Changed into my new racing flats.  I haven't worn racing flats in about a decade.  I'm taking my annual AF Physical Fitness test on Friday and I wanted to be sure the flats fit properly & didn't hurt my feet.

I ran a quick mile to test the shoes and get an idea of my pacing for the mile and a half test.  I haven't done any speed work or much quick running since coming back this winter.  Everything has been easy slow mileage, so I was surprised how quickly I ran my mile test.  I ran 5:09 and figure it was about a 90-95% effort.  Looking back, the last time I ran that fast is probably 1999 or 2000.  The oddity is that my max HR was only 163.  I'm pretty sure it's my max.  It flattened out for a good 3 minutes.  1 mile cooldown.

Stretches & lunges.  I ran too quickly today.  I planned on taking it easy because I'm taking my annual physical fitness exam tomorrow and I ran a hard mile yesterday.  I felt good and ran faster than I should have.  Now my right calf is a little sore, maybe a 1/10.  I'll ice, stick & take ibuprofin tonight.  6.69 miles.  46:00.  6:53/mile.  141 BPM.

I took my AF PT test today.  I haven't done any quality work since starting back so I haven't got a clue how quickly I can run 1.5 miles.  My original goal a few weeks ago was to run slightly under 9 minutes for 1.5 miles.  After my 1 mile time trial in 5:09 on Wednesday I shifted that goal to slightly over 8 minutes.  My right calf was a little sore from running hard Wednesday and Thursday (failure to curb my enthusiasm).  

I decided to start out around 5:20 pace and adjust based on how my calf felt.  After the first 3 quarters, I felt a little calf tightness so I decided to back off a bit.  I ended up running 8:18 according to the timer's stopwatch.  GPS had it as 8:20 for 1.54 miles (I had to go around a few runners as I lapped them).  I give my effort an "A-" since I couldn't go all-out because pushed it too hard on Wed and Thurs causing a little calf pain.  I'm further along than I expected considering I've only put together 2-3 months of easy mileage and I haven't done any consistant training for a decade due to my (now corrected) injury.

I still do not plan on any racing or much hard running until the fall; just a bunch of easy mileage.

Stretches & lunges.  Easy run at the 1/2 mile track.  6.13 miles.  46:06.  7:32/mile.  129 BPM.