Recovering From Microfracture Surgery

July 2009

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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.

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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
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
86.652.006.252.250.000.000.0097.15
Brooks Ghost Miles: 65.35Brooks Racer ST4 Miles: 29.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
13.400.000.000.000.000.000.0013.40

Longest mileage day in a very long time and the good news is the knee seemed to handle it ok. I can feel it is tired and a little stiff but ok. Ran with James and some other team members today on a long easy run and averaged about 7:30 pace for the whole thing. It is neat to see James coming along so well. On the last couple of runs I am starting to see that the days that I can beat him in a 5K are numbered.

Brooks Ghost Miles: 11.10
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.400.000.000.000.000.000.006.40

Easy 6.4 miles with James and some with Jared.

Brooks Ghost Miles: 6.40
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.100.000.000.000.000.000.007.10

Easy but hilly runs with James and Jared. Easy pace and knee feels good.

Brooks Ghost Miles: 7.10
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.000.003.000.000.000.000.007.00

Went with James tot he Provo Freedom Festival 5K. We warmed up for just under 2 miles and then lined up at the start. James was entered in the race and I was a bandit/pacer. There were several other boys from the Timpview XC team as well. I started a bit behind James and the others but caught up around mile 1 and then tried to help pace James and two fo the other boys. Mile 1 was a 5:48 and felt very relaxed. Mile 2 was a 5:55 and this is when I slowed up and helped keep James and the others at a sub 6:00 pace. I felt good and felt like I could have run about 5:45 pace probably without killing myself. The 3rd mile was all uphill along 900 East so a pretty tough mile. We ran a 6:10 mile even with the uphill. I was hoping to keep the boys sub 6:00 but with the hill it was a bit too hard. However, I still felt like I could have hit a 5:45-50 if I started to really push here. I jumped off the course before the finish. James crossed the line in about 18:44 with two of his teammates just in front of him by a few seconds. So a good run for James today. Afterwards we ran the uphill 2.5 miles to our house and I and to quickly shower and change to get o the parade. Overall felt really good today and think on a good course and with a hard effort I can break 18:00 for a 5K right now.

53 miles for the week which makes two weeks over 50 miles and the knee seems to be holding up well. 

Brooks Racer ST4 Miles: 7.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.750.000.000.250.000.000.0010.00

10 miles mostly with James and Timpview XC. Easy pace with some hills and then 2 miles with Jared. We then ran a 400 in 1:18 at the end focusing on running relaxed.

Brooks Ghost Miles: 10.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.250.000.000.000.000.000.0010.25

Not sure if I would categorize todays miles as easy but not sure what else to put them under. I ran just over 10 miles today with the team. James is out of town but I am still helping and running with the team. Today we ran from Timp up Rock Canyon. It is all uphill for about 4.5 miles with the grades between 8-12% on very rocky rough terrain. This was a killer both for the quads and aerobically. I wanted to stop but I made it all the way to the top without stopping which is an accomplishment in and of itself. On the way back we ran over to the cliff of insanity and did 4x hill repeats up it. It is so steep that you can literally reach out and touch the ground while running up it. This was a tough day all around but enjoyable in a way only a runner would understand. My legs will be feeling it tomorrow.

Brooks Ghost Miles: 10.25
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.500.000.000.000.000.000.0010.50

Easy 10.5 miles total today. Some with Timp XC and then some with Jared. Might get 60 miles this week if the knee holds up, we will see.

Brooks Racer ST4 Miles: 10.50
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.000.003.250.000.000.000.0012.25

Today was a good day. I ran a total of 12.25 miles. Ran a 20 minute tempo on a 1K loop on the grass at BYU fields. Goal was to get faster each lap and not go any faster than what felt like 10K pace at most. We ended up covering 3.25 miles or just over 5 laps in the 20 minutes. Our 1K splits were 4:00, 3:55, 3:50, 3:49, 3:42 with a 5K split of 19:16. I was very happy with this on the wet grass with multiple turns. 1/2 mile splits from garmin were: 3:16, 3:09, 3:07, 3:04, 3:03, 2:57 and then the last 1/4 in 1:23. Overall a good day. Even ran 1K  afterwards in barefeet and it felt great. The rest was all easy running.

Brooks Ghost Miles: 12.25
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.000.000.002.000.000.000.0012.00

Well I got 12 miles in today with an hour of ultimate frisbee in the middle. I wore my GPS during the ultimate game and it recorded 4 miles of running furing the game. Legs are pretty tired and knee is a bit fatigued but I had fun. Probably not the best thing for the knee but it actually did ok.

Brooks Racer ST4 Miles: 12.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.252.000.000.000.000.000.008.25

Ran this evening with James. We went up and ran the Deer Creek Resevoir trail. This is a hilly route alog the resevoir at almost 6000 feet. We did an out and back and I picked up the last two miles to 6:30 pace. This run puts me at 63.25 miles for the week. I am pretty happy with the knee. Still not 100% pain free but I can live with it.

Brooks Ghost Miles: 8.25
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
86.652.006.252.250.000.000.0097.15
Brooks Ghost Miles: 65.35Brooks Racer ST4 Miles: 29.50
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