| 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: |
|
Click to donate
to Ukraine's Armed Forces
|
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 61.60 | 11.10 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 74.70 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Advanced to 3 miles a day this week. Same pain as 2 miles so I guess that is a good sign. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 miles today 2 outdoors and 1 on BYU indoor track. Overall pretty decent average pace of 7:16. Knee about the same as usual with more pain in first mile than last mile. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Easy 3 miles at about 7:30 average. Not much else to talk about. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.00 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Three mile run today outdoors with each mile 1 minute faster than the previous. First mile was 8:00 second mile was 7:00 and last mile was 6:00. Overall knee painful during first mile but as I went it felt a little better. Still hurt the whole time but bearable and decent compared to most days. This was a good day that once again gives me some hope for the future. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 miles with James and Jared today. 1st mile in 8:08 and then paced Jared for his mile PR of 6:56. His first sub 7:00 mile. Then did one more with just James at sub 7:30. Again some knee pan throughout but bearable. So 15 miles this week which is a post surgery high mileage week. Just think maybe by the end of the month I will hit a 20 mile week! | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Another 3 miles today. The first mile on the indoor track was a bit more painful than normal. Was not sure if I was going to run the additional two miles. However, I headed outside to runt he last two and it started to gradually get a little better. Not a great day but any day running is better than a no running day. Overall about 7:45 pace today. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 1.00 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| It's always nice when bad days are followed by good days. Today was a lot better than yesterday. The first mile was a bit painful as usual but after that it felt good enough to pick things up. First mile was 7:12 then second mile 6:28 and third mile 6:20. So 20 minutes for 3 miles with last 2 miles at 12:48. Best run so far since I started running again. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 easy miles on BYU indoor track at sub 8:00 pace. Actually felt decent today again but just decieded to keep things easy. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 easy miles today at about 7:30 average pace. 1 mile on indoor track and then 2 miles outside in the nice cold air. I truly enjoy running outdoors so much more than the indoor track even with the cold. Knee felt decent on the 2 outdoor miles. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 12 miles on mountain bike in the hills around Provo. A ton of hill climbing which was actually much harder than running cardio wise. Works the quads really good. Knee felt great on the bike so I at least know I can take up biking if for some reason I can't return to marathons. | | Add Comment |
| | Race: |
Rex Lee Run (3.1 Miles) 00:19:23, Place overall: 35, Place in age division: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.40 | 3.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
|
Ok, so I went to the Rex Lee Run with my son James with the intent of either pacing my younger son Jared or just getting in an easy 3 miles for the day. Jared spent the night at a friends and did not come to the race so I just planned on doing an easy 3 miles. However, after the start I noticed my knee actually felt pretty good and decided to go ahead and pick things up a bit. My first mile ended up being a 6:23 and that was uphill and with the first 1/2 mile a bit slower paced since I didn't pick it up until about a 1/2 mile or so. The next mile I tried to gradually pick things up since the knee was behaving. Went through 2 miles in about 12:43 so a 6:20 split. I was starting to feel things a little so did not really try and push but just tried to maintain pace to the end. I hit the 3 mile mark at about 18:40 so about a 5:57 3rd mile split and a 12:17 for the 2nd 2 miles. Ended up with a 19:23 overall 5K time. This was actually very surprising for me as I did not think I could run anywhere close to this kind of time based on my knee and the 3 miles a day I have been running. I think this was about a 90% effort overall on a hilly course so what surprises me even more is that I think I could break 19:00 on a flat course on a good day. So after 6 months of no running then 1 mile a day in JAN, 2 miles a day in FEB and two weeks of 3 miles a day this is where I stand. I am actually very happy and even surprised with this. Now if the knee pain continues to improve and I am able to keep the gradual progression going I know that at least I still have some good 5K and 10K races in the future. I ran as a bandit but had I entered I ended up abut 35th overall and would have been third in my age group.
| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| So my legs are a bit tired from the 5K on Saturday but the good news is my knee does not seem any worse for the wear. The knee feels about the same so the harder running did not seem to bother it anymore than the easy running. Ran 3 miles today all sub 8:00 pace with first mile on BYU indoor track and 2 miles outside. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Rode the mountain bike this morning for 7 miles on the Provo River Trail. Extremely nice weather. Then ran 3 miles in the evening with son James doing 1,2,3,2,1 hard easy repeats averaged sub 7:00 pace for 3 miles with 9 minutes worth at around 6:00 pace or so. Knee tired and bit sore but ok. Not the best day but there have been worse. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| An easy 3 miles today mostly on grass. Sub 8:00 average overall. Knee stiff but ok. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 easy miles today around BYU campus. Probably average around 7:30-45 pace and felt pretty good today. Stiff knee during first mile but after that pretty good. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 1.00 | 0.00 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Very good day today. Ran a 1 mile warm-up and then ran 2 miles as a tempo during Physical Fitness Test. It was on a 1/2 mile loop. My overall time was 11:59. Splits were 3:04, 3:00, 2:58, 2:57. I was again very pleased with this as the knee felt pretty godd with only a little bit of pain and stiffness. So a good day and things are looking better. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.00 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles today with 1 easy mile then 2 miles at 6:30 pace then 1 mile easy. Overall knee felt decent today. A little stiff first mile then much better after that. Also did 90 push-ups in 2 minutes (which is my highest score) and 100 sit-ups in 2 minutes which is also one of my highest scores. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 miles on the BYU indoor track today at 7:15 average pace. Pretty much same routine with the knee hurting somewhat during first mile and getting less after that. The pain or more of a strange feeling never completely goes away. It seems to always be there it just depends on how much I feel it on any given day. Progress is progress so I am not complaining. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Easy 3 miles at BYU indoor track at average pace of 7:25. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 easy miles around BYU campus today. Felt pretty good overall and probably averaged about 7:15 pace or so. Got hit pretty hard by a small blizzard at the end of the run. Yes, a small blizzard on March 26th. I really wish spring would just come and stay. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Easy 4 miles this morning and all felt pretty good. Averaged just under 8:00 pace overall. Still wishing spring would hurry up and get here as it was 22'F this morning. So looks like I am ready for 4 miles a day starting next week. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Easy day with my boys today. 1/2 mile with James, Jared and Jordan (4yr old). Then 2.5 miles with James. Slow and relaxed. So my first 20 mile week this week since my surgery. Not much compared to most but it is a milestone for me. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.20 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.20 |
| Easy 4.2 miles this morning with 2 indoors on BYU track and then 2 outdoors on icy snowy roads. Overall sub 8:00 average and felt ok. The first mile I was a bit worried as the knee hurt a little more than usual but it slowly got a little better, at least better to the point that I could ignore it. Going for around 4 miles a day this week and will see how things go. After waking up to 7 inches of snow in my driveway this morning I really was wishing winter would truly depart for good this year already. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles today along the provo river trail. Averaged under 7:45 pace with last couple miles at 7:00 pace. Overall not a bad day today. Extremely busy this week but will try and get most of my miles in one way or another. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 61.60 | 11.10 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 74.70 |
|
|
|
| Debt Reduction Calculator |
|
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):
|