Recovering From Microfracture Surgery

April 25, 2024

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Location:

Manhattan,KS,

Member Since:

Sep 16, 2006

Gender:

Male

Goal Type:

Recover From Injury

Running Accomplishments:

400m = 55.7; 800m = 2:03; 1500m = 4:08; 1 Mile = 4:24; 2 Mile = 9:28; 5k = 15:26; 8k = 25:35; 10k = 32:12; 15k = 49:50; 10 Miles = 53:27; 1/2 M = 1:13:50 (during marathon); Marathon = 2:28:31

Post Microfracture Surgery:

5k = 17:25; 10k = 35:50; 10 Miles = 58:29

Short-Term Running Goals:

Masters USATF Cross Country National Championships 8k in St. Louis, MO!

Maybe a marathon in 2013?

Long-Term Running Goals:

Enjoy running and racing at whatever level I am able to. Possibly run another marathon post Microfracture Surgery in under 3:00.

Personal:

I'm in the Army. I am married with four children (20/17/13/8 years old). Trying to return to previous running form after having microfracture knee surgery in July 2008.

Favorite Blogs:

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to Ukraine's Armed Forces

Miles:	This week:	0.00	Month:	0.00	Year:	0.00
Pegasus 29 A Lifetime Miles:						438.30
Brooks Launch A Lifetime Miles:						429.17
Adios Lifetime Miles:						118.88
Brooks Launch B Lifetime Miles:						206.30
Pegasus 29 B Lifetime Miles:						146.50

Tue, Sep 04, 2012

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Trainer 1 Miles	Trainer 2 Miles	Racer Miles	Total Distance
3.00	4.00	0.00	3.00	0.00	0.00	0.00	10.00

Well today was a smoker. I pulled out an old log book from Oregon college days for this one. After 1 mile warm up did the following.

400 - 73 secs then 400 jog rest

800 - 2:37 then 200 jog rest

1200 - 4:00 then 400 jog rest

4 mile tempo run over hilly course - 6:40, 6:30, 6:20, 6:15

5min rest

1200 - 4:05 then 200 jog rest

800 - 2:39 then 200 jog rest

400 - 74 secs then 1.25 mile cool down

It was about 75 degrees again with 95% humidity which really made this feel even tougher. I think this is one of the tougher workouts I've done and had forgot how tough this was back in college. Another decent workout in the books and tired legs tonight.

Adios Miles: 10.00

Comments

From Jake K on Tue, Sep 04, 2012 at 19:26:21 from 67.177.11.154

That's a great workout. Really strong simulator of half-marathon type racing - out fast, hang on in the middle, finish strong!

From ArmyRunner on Tue, Sep 04, 2012 at 20:21:19 from 99.72.211.28

Yeah, I think that is why Coach Dillinger used to like doing this type of workout for XC as it simulated a XC 10k pretty well with fast start and finishes. He had several variations of this type of workout where we would start and finish with speed work. The speed work at the end is when your mind has to take over to keep the legs moving.

From jtshad on Thu, Sep 06, 2012 at 10:02:15 from 204.134.132.225

Great workout!

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