Recovering From Microfracture Surgery

Week starting Jan 07, 2007

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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
59.346.500.000.000.000.000.0065.84
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
12.400.000.000.000.000.000.0012.40

Ran from BYU at 4:45AM and met Sasha on the trail. School is back in so I am back to the very early morning starts again as I have to supervise a class at 6:00AM Mon-Thu. Felt ok until about 7 miles and then started feeling quads again. I dont know why but my quads have been very tired and sore for the last couple of weeks. Even on good days I still start to feel them by 7-8 miles into a run. First 10 miles was at 7:00 pace overall and then during class I ran 2.4 more easy miles with cadets.

Rode bike to work so I will get 4.2 miles on bike today as well. Also did 100 push-ups and 100 sit-ups.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.044.000.000.000.000.000.0010.04

Ran the standard Provo River 10 from Sasha's at 4:45am. We did 6x400 and then 4x800. 400's were all in 1:25-28 with a 400 rest between in 1:46-51. 800's were 2:50-55 with 800 rest in 3:35-39. Felt ok but still not good. Right quad felt tigh and heavy at about 8 mile mark today. Still have not had a day recently where the legs felt normal. Overall 10.04 in 67:45 with about 4 miles at sub 6:00 pace.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
12.200.000.000.000.000.000.0012.20

Ran 10 from BYU at 4:45 and met Sasha on the trail. Easy day today at about 7:00-7:20 pace most of the way. Then did 2.2 more with cadets that included 15x15 second strides.

Also did 100 push-ups and 100 sit-ups.

Rode bike to work so will end up with 4.2 on the bike as well.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.542.500.000.000.000.000.0010.04

Ok, Sasha has made an update. Now we can play with font, etc...

Well, today was another 10 miles on the Provo River and we slept in and ran at 5:30am! Lately my legs have felt pretty tired and I think my body is telling me that it is still adjusting to the new early am schedule, the increased mileage, and the additional bike rides to and from work. Sasha wanted to do 2.5 miles of tempo work and when we started at 6:00 pace the first quarter my body was not very happy so Sasha took off and I backed off. However, I gradually picked the pace up and got it down under 6:00 pace the lsat half mile. It was not hard but the legs and body in general just didn't feel like pushing any more. The lst half was in 2:55 but actually felt easier than the first quarter at 1:31. I think I could have gone faster but I did not have the motivation or desire to do so. Hopefully the body adjusts and responds over the next few weeks. I am only at about 70 miles per week on six days doing singles but the body feels worse than when I was doing 120 miles per week on seven days with doubles. I figure if I just keep up the work and stay consistent I will push through it and get the strength back eventually. Once the strength returns then maybe I can start working on the speed as well.

I do not recommend to anyone to not run for a year and a half. The work it takes too return to ones previous fitness is a long and difficult road. There are still many miles that my feet must carry me to reach my goals. But each step I take at 4:45am will be well worth it in the end. Some say it is the journey that counts so I guess I just have an epic of a journey to enjoy!

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
11.120.000.000.000.000.000.0011.12

Easy run at 4:45am, if there is such a thing at that time in the morning. Met Sasha along the trail. Was very slow going as there was about 2-3 inches of snow on the path with occasional ice patches underneath which made things fun. Averaged just under 7:40 pace. Also added a little with cadets to include some line drill sprints. Then did my 100 push-ups and 100 sit-ups.

The snow kind of forced an easier pace and I think it will be good for my legs. Went home and shoveled six inches of snow from my driveway. That is always a good upper body, especially lower back workout in and of itself! The snow piles along the side of the driveway are now about four feet deep. My kids have actually dug tunnels from the driveway to the yard through the snow piles. Tomorrow should be nice as I am not meeting Sasha until 7:00am for our run. I think we will do 13-14 miles.
 

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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 at 7:30am. Did not push it today, I want to let legs rest. Was going to run more this afternoon to get to 70 miles this week but again felt the legs need the rest so I will wait and try and hit 70 next week. It was very cold this morning, 9' F and is getting colder the next couple of mornings. 

Went sleding with the kids so got some good walks up steep hills in as well. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
59.346.500.000.000.000.000.0065.84
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