Recovering From Microfracture Surgery

December 2006

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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:

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
218.4227.000.000.000.000.000.00245.42
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.000.000.000.000.000.000.0010.00

10 miles easy on Provo River with Sasha. 68:23.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.000.000.000.000.000.000.0010.00

On Provo River again with Sasha. Legs very tired but managed 69:30.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
11.300.000.000.000.000.000.0011.30

Easy 7.3 in AM and then an easy 4 on the Bonnelville trail hills in PM. Legs still tired from moving the mileage up lately.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.400.000.000.000.000.000.008.40

5:00 am run with Sasha along Provo River Trail. Legs still tired as last four running days were all 10 or more miles.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.300.000.000.000.000.000.008.30

5:00 am 8.3 easy miles. Ran to Sasha's but he did not come out so took off and ran on my own.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.100.000.000.000.000.000.0010.10

Run with Sasha at 5:30am. Felt ok and we caught 7:15 guy at the end and almost 7:10 guy as well with a 6:20 last mile.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.000.000.000.000.000.000.008.00

Eight easy in Butte, Motana traveling to Junior Olympic Cross Country Championshisp with son James.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.000.000.000.000.000.000.009.00

9 miles in Spkane, Washington. Ran from hotel to site of cross coutnry race and then ran the 5k course. Ran under 7 minute pace and felt much easier since altitude was only 2500 feet.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.001.000.000.000.000.000.008.00

8 miles in 54:25 with last mile in 6:08. Actually felt pretty good today, legs felt light.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.002.000.000.000.000.000.0010.00

10 miles at 5:00 am with Sasha. Some parts of Provo river Trail were icy and Sasha actually took a fall at the 5 mile turn around. We chatted and ran easy until Sasha wanted to pick up the pace for mile 8. we ran a 5:52 for mile 8 and then backed off for mile 9 and then ran a 6:14 for mile 10. Total time was 69:50. Sasha GPS had 10.06 and mine had 10.00. Either way we caught the 7 minute guy after hitting the 5 mile mark in 36:30 and being at 7 miles in 50:40. Last three in 19:10. Ok, today but legs a little heavy in quads. New shoes felt good, first run in a new pair of New Balance 825s.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.008.000.000.000.000.000.0010.00

Ran with Sasha this evening for once instead of the early am run. Sasha wanted to run faster so I went along and decieded to push it and see what I had. First 5 was in 32:00 with the middle 2.5 miles in 14:41. Then we just it steady on the way back and ran 31:00 for the second 5. I did not think I was in shape to run 10 miles in 63 minutes so overall I am happy. I guess I am starting to get back in shape faster than I thought. Now if I can just get to the point where I run 22 miles at that pace I think I will be ready to race again. Still a long way from that but at least I am making decent progress.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.001.000.000.000.000.000.0010.00

Easy run with very tired and somewaht sore legs after last nights 10 miles. Ran at 5:30 am so 20 miles completed in a 12 hour span. Legs are definetly feeling it. The last mile I was drug along by Sasha to a 6:24 mile so we could catch the 7:30 pace guy.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.000.000.000.000.000.000.0010.00

Easy 10 miles at 5:30 am with Sasha and one of my ROTC students from BYU. Ran even relaxed pace the whole way finishing in 72 minutes. Legs are still sore and tired from fast run two days ago but better than yesterday.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.000.000.000.000.000.000.0010.00

10 miles in the am with Sasha on Provo River Trail. Luckily the trail only had 3-4 inches of snow and was actually clear in spots where the trees covered the trail. Even with snow and ice we still ran 72 minutes for the 10 mile out and back.

The hard part was shoveling my driveway when I woke up as there was about 11 inches of snow overnight. We are supposed to get another big storm tonight so I may be shoveling the driveway tomorrow as well.

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.042.000.000.000.000.000.0010.04

Ran standard 10 miles at 5:30 am with Sasha. Thiws time the trail was very snow covered and icy from the two big storms on Saturday and Sunday. Running very fast was difficult at best. First 5 miles in 39:40 then on way back decieded to try and run fast for a 400 and then back of for a 400. On fast 400s you could not get any push off so you had to work on fst leg turn over and lifting leg versus pushing off. We could get down to about 6:20-6:30 pace and it felt like we were doing 5:30-5:45 effort. Last 5 miles was 36:00. Not a bad little work out for the conditions.

We got another 6 inches of snow on sunday at my house so my back and arms were very sore from more shoveling. Ended up with 17 inches of snow this weekend at my house so the snow banks along my driveway are about 4 feet high right now.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.040.000.000.000.000.000.0010.04

Easy 10 miles this morning at 5:30 am with Sasha and Steve joined us as well. Provo River trail was actually pretty icy in some spots even though it was plowed. The plowing actually made it worse in a few spots, especiallt under the bridges. Steve actually took a good fall under the first bridge. It was pretty cold as well so going at a relaxed pace felt good. 7:00-7:30 pace felt very relaxed and easy.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.040.000.000.000.000.000.0010.04

Actually ran later, 6:30am instead of the normal 5:00-5:30am, with Sasha on the standard Provo River 10 mile. Still some icy spots on trail but getting better. However, it was very cold, 12'. We finished in 69 minutes. My legs were very tired and heavy today for some reason.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.041.000.000.000.000.000.0010.04

10 miles at 6:30am again along yet again the standard Provo River 10 mile course from Sasha's house. Even colder today than yesterday, 10'. Again still some icy spots but not too bad. My right qaud and hip were very tight and sore the whole way today. We ran 68 minutes today with last mile in 6:18. This makes nine 10 mile runs in a row. Body is slowly adapting to 10 miles a day. I figure I will maintain 10 a day until the end of DEC and then started adding some more miles. Probably start running doubles and try and get the miles up to 90 a week.

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.043.000.000.000.000.000.0010.04

Another standard 10 miler in 69 minutes with Sasha but at 6:30am and it was a little warmer, 19'. Ran the last three miles or so in under 6:30 pace. Legs are still heavy this week. I guess I am still adjusting to the 10 mile runs at sub 7:00 pace.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.040.000.000.000.000.000.0010.04

10 miles on the standard provo river out and back from Sasha's house. Trail was very slick as it snowed another inch or so and made things slick. It was a little warmer 21' but with conidtions did not think we would go very fast. However, as usual Sasha got the itch to catch the 7:00 pace guy. My legs felt dead and it was a struggle but we ended up running 69:50 for 10.04. Hopefully my legs will start to feel better soon. I am going to keep the miles up and when the legs feel better add more and maybe by FEB I will be ready for some speed work. My biggest goal is to just get the miles back up first and then go from there.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.007.000.000.000.000.000.0011.00

Hard day in Provo Canyon with Sasha. Trail was very icy and snowy. We ran easy 2.25 warm-up and then started a 3 mile tempo down. Ran 17:15 with each mile in 5:45. Hard effort considering the ice and footing. Then jogged for .4 miles and started a hard two miles up trail. First mile was 6:28 and my legs started to feel it. 2nd mile was 6:52. Then ran easy mile up to start of 3 mile and ran two mile tempo down. My legs were dead and we hit 6:00 for first mile and I was ready to back off but Sasha kept pushing me and we ran a 5:56 for the second mile. Overall did 7 miles at sub 6:00 effort. So right now my leg are dead and I am meeting Sasha at 6:00am for 10 miles. We will see how things go tomorrow.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.040.000.000.000.000.000.0010.04

Easy run with Sasha before driving to Amarillo, TX for 13 hours.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.002.000.000.000.000.000.0011.00

Jasper, AR in Ozarks. Ran a 7% grade hill for 2 miles hard and pushed to hold 8:00-8:15 pace then turned and went down and hit 5:30-45 pace withoout even pushing the pace. However, this was not so smart as my quads are very sore from the downhill pounding. 7% grade is just too steep for running.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.000.000.000.000.000.000.0010.00

Easy trail run on the Buffalo River Trail in Jasper, Arkansas from Pruite Landing to Erbie and back. All single track trail and very hilly the entire time. Could not hold a fast pace but it was work anyway with sore quads from the 7% grade the previous run. Awesome to run in the woods, hills and have a great view of the river as well. If one lived up here the would definetly become a good hill runner.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.040.000.000.000.000.000.0010.04

10 mile in Jasper, AR again but ran a progressive run getting faster as go. Quads still very sore and tired but managed 67:45 for the run with all but first two miles under 7:00 pace and the last 3 in 6:34, 6:16, and 6:28.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
218.4227.000.000.000.000.000.00245.42
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