Recovering from CECS

Week starting Jun 29, 2014

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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
38.870.000.001.0039.87
White Nimbus 16 (Ret 10/2014) Miles: 12.59Grey Nimbus 15 (Ret 10/2014) Miles: 19.42Lite Show Nimbus 15 Miles: 7.86
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.270.000.000.006.27

Stretches & lunges.  Middle Road.  6.27 miles.  47:46. 7:37/mile.  134 BPM.

White Nimbus 16 (Ret 10/2014) Miles: 6.27
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.120.000.000.0015.12

Lunges & stretches.  Long run today.  I planted my water bottles again before the run.  I think that'll become a regular routine for longer runs.  I noticed a big difference in my energy level about 5 minutes after downing a bottle.  I needed the fluids today especially since the weather was warm and humid.  I think 18 or 20 will be doable soon as long as I have enough fluids along the way.  15.12 miles.  1:53:59.  7:32/mile.  136 BPM.

Grey Nimbus 15 (Ret 10/2014) Miles: 15.12
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.320.000.000.006.32

Stretches & lunges.  Colchester Pond Road loop.  Very warm and humid.  The black flies were relentless this morning.  I was flailing may arms around trying to smack them for the entire run.  6.32 miles.  45:48.  7:15/mile.  137 BPM.

White Nimbus 16 (Ret 10/2014) Miles: 6.32
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.300.000.001.004.30

I attempted to run a couple fast intervals to determine a true max HR today.  It was super warm and humid.  I should've bagged it and just logged easy mileage.  2 mile warm up followed by a hard 1/2 and 2 hard 1/4s with minimal rest inbetween (30 seconds).  1 mile cool down.

I could only muster a max HR of 163.  I felt very uncomfortable running fast, probably because I've only been logging slow mileage since starting up in the beginning of the year.  I will definitely start running some sessions of strides a couple times a week to get my wheels going again.  The good news is that nothing hurt and my calves were up for the challenge.

Time Dist Max HR
02:36.2 0.52 163
01:23.2 0.26 158
01:27.0 0.26 155

 

Grey Nimbus 15 (Ret 10/2014) Miles: 4.30
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.860.000.000.007.86

In Boston for a few days with my nephew.  7.86 miles.  58:30. 7:26/mile.  no HRM.

Lite Show Nimbus 15 Miles: 7.86
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
38.870.000.001.0039.87
White Nimbus 16 (Ret 10/2014) Miles: 12.59Grey Nimbus 15 (Ret 10/2014) Miles: 19.42Lite Show Nimbus 15 Miles: 7.86
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