Recovering From Microfracture Surgery

April 28, 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.

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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

Mon, Oct 29, 2007

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Trainer 1 Miles	Trainer 2 Miles	Racer Miles	Total Distance
18.60	0.00	0.00	2.00	0.00	0.00	0.00	20.60

AM - Easy Provo River run with Sasha although things were a little faster than normal as we average 7:13 pace for 13.1 miles. We also did 8x100m strides again. I tend to start these easier than Sasha t 20-21 secs versus he does 18-19 secs then the last 4 I am with him in 17-18 secs. Overall feel good with no signs of soreness or much fatigue from the 20 miler on Saturday. I still need to get my right hip fixed as it has been a continual problem for several years now. I just need to find a the right person to fix it. More tonight with James and Jared. I'm looking to get around 100 miles this week but it will be a busy week so we will see how things turn out. In fact the next couple weeks will be pretty busy but hopefully I can still get 100 miles in each week.

PM - Ran 7.5 miles total with James and Jared. Jared did 1 mile at the end with James and I. James and I did 1 mile warm-up then 12x200 with 200 jog (jog at 8:00 pace) 200s were all very even pace trying to teach James how to relax at faster speeds. 200s were as follows:

40, 39, 39, 38, 38, 38, 38, 38, 39, 38, 38, 37

Then finished with three easy miles. Doing these workouts with James in the evening are good as he is fast enough now to make me work a little but also allows me to focus on him which in turn helps me relax as well. Some dads play ball with there kids I guess it is kind of neat that I get to run with mine.

Comments

From Chad on Mon, Oct 29, 2007 at 12:48:12

Ted--what are you training for? 100 mpw is a lot for just keeping fit. Good luck getting the hip fixed. In the hands of the right PT, you can do wonders.

From Sasha Pachev on Mon, Oct 29, 2007 at 13:49:08

Chad - if you do 100 miles a week just to train for a race, you may just as well not do it at all - not enough time to reap the benefits. High mileage is effective when sustained overtime.

From ArmyRunner on Mon, Oct 29, 2007 at 14:02:07

Sasha is mostly right. I do believe in the long term benefits of the high mileage weeks consistently over several years. However, I do break down my training goals in increments so short term I guess I am training for either SLC or Ogden Marathon next year, intermediate goal being STG Marathon in 2008 and long term looking at a OTQ level time at STG by 2009. I amy also try and run on a few All Army Teams again over the next couple of years as well. Mostly long term development for the marathon is my ultimate goal I guess.

From Chad on Mon, Oct 29, 2007 at 14:40:32

Sasha, I agree high mileage is effective when sustained over time, but it also depends on what one considers 'high mileage' and the amount of time over which it is sustained without a rest period. You guys know more about 100 mpw than I do, but I think that if a runner can put in 100 mpw on a regular basis at no risk of injury or sickness, and if clear improvement is being made, then its obviously working. If it is accompanied by nagging injuries, frequent illness, fatigue, etc., then maybe not. It's going to be different for every runner. I think some rest periods are good; the science seems to support that.

Anyway, good luck with your training, Ted! Your goals are well within reach.

From Paul Petersen on Mon, Oct 29, 2007 at 14:54:11

Yeah, Brian Sell would probably call 100 miles a taper week! ;-)

From Sasha Pachev on Mon, Oct 29, 2007 at 14:59:33

Rest periods are good. It happens when you taper. A race is an opportunity to take a short break before it. There is also a bit of a break afterwards. Your break after the race is tailored to the fatigue of the most tired sub-system, and the rest of them, all they do is take a very big break. So once your most fatigued sub-system is back to normal, the rest of your body has had plenty of break already.

From adam on Mon, Oct 29, 2007 at 17:18:09

Ted's just trying to max his PT test y'all.

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