| 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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 115.20 | 5.00 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 121.20 |
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| | 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 miles on BYU indoor track with alternating fast and slow laps. Fast laps at about 6:00 pace and slow laps about 8:00 pace. Felt decent just didn't have time to get more miles in. Probably try and run 5 miles tomorrow again. | | 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 miles today between 7:00 and 7:30 pace. Once the knee got warmed up things felt pretty decent. May move up to 5 miles a day in the next week or so if things are going well. | | Comments(1) |
| | 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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.50 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
| Wow, 6.5 miles today and things feel ok. I ran 1.5 mile warm-up at about 8:30 pace and then paced someone for a two mile on their physical fitness test to a 12:49 two mile. This felt very easy. Afterwards did a 3 mile warm down at about 8:00 pace average. Also, on my physical fitness test today I did 92 push-ups in two minutes and 99 sit-ups in two minutes. This gave me my highest physical fitness test score since I joined the Army over 18 years ago. I scored 362 points on an extended scale above the 300 maximum score. A good day overall at least physically speaking. | | Comments(2) |
| | 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 Provo River Trail from BYU. First mile in 8:00 then gradually picked it up. Hit turn around, 2.5 miles in 19:00 and then returned in 17:17 for a 7:15 average pace overall. Felt pretty decent overall and ran the last mile in 6:30. | | 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 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| Only 1 easy mile today but better than none. | | 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 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 4 miles easy then did 1 mile in 5:35 then one more easy mile. Overall sub 7:30 average pace. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.60 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.60 |
| All easy miles accept did 2 miles in the middle at 13:24. Felt decent again. Knee still bugs me a bit but at least getting some ok miles in this week. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles in New York with Sandhurst team preparing for competition. | | 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 |
| Trail running at West Point New York with Sandhurst team. | | 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 in Central Park, beautiful run. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| 15 miles total over very hilly terrain at West point, New York during Sandhurst competition. I ran up and down hills all over the course to cheer on our team. There were parts of the course we were not allowed to follow so I had to take off and run ont he roads to try and catch up with them at different locations. Thus I ended up running 15 miles to do so. The good news is that me did not hurt any more than during a 5 mile run. It also does not hurt any more today than after a 5 mile run as well. My legs are tired but the knee feels ok. This is a great sign as I was worried I amy have done too much. | | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| First run with Sasha since my surgery. Ran 6 miles out and back on Provo River trail. We were sub 7:30 going out and averaged 7:12 coming back. Average for 6 was 7:19 pace. Felt pretty good the whole run. The knee was ok the majority of the run. So the plan is to run 6 miles a day this week as long as the knee holds up. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Another run from Sasha's house with Sasha, Jeff and Daniel (no Mary Ann this morning?). 3 miles out and back along provo river. We averaged about 7:13 pace today. It feels good to be running along the river again with others. The knee was a little bit more stiff today than yesterday so we will see how things go tomorrow. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles again on the Provo River trail with Sasha, Jeff and Daniel. we averaged right at 7:30 pace today and felt pretty good. So three dasy at 6 miles a day and the knee is holding up ok. So far so good. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 4th day in a row of 6 mile runs. Averaged about 7:25 pace today with Sahs and Jeff along the Provo River. Felt pretty tired today but the knee was not really bugging me so at least that was ok. So far so good with the 6 miles a day and not having any more knee stiffness or pain than before. | | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Today was the 5th day in a row of 6 miles a day. Averaged 7:16 pace for 6 miles on the Provo River with Sasha, Jeff, and Daniel with the last mile in about 6:40. Legs are a little tired but the good news is that my knee has not felt any worse. So it looks like the knee is holding up well on 6 miles a day. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles this morning with Jeff, Sasha, Daniel and son James. Easy run felt ok overall and averaged sub 7:30 pace. So 36 miles this week which is the most weekly miles since the week of Feb. 16th 2008. I did not realize it has been so long since I was able to do 6 miles a day average. Hopefully I can continue to increase miles throughout the rest of this year so I can return to racing in 2010 and start competing as a Master. | | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 Miles with Sasha and Jeff at 6:00am on the Provo river trail. We endud up a little faster today averaging 7:10 pace overall with second have sub 7:00 average. The knee was a little bit stiffer than normal for the first mile but them seemed to loosen up after awhile. Overall pleased with progress still and it really feels good to be running 6 miles a day and back with Sasha and Jeff again. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles from BYU campus to Provo River Trail with BYU cadets. 1st mile at 8:09 and then last 5 miles in 35:13 so average pace of 7:13 or so. Knee felt better today than yesterday. legs ok with some tiredness towards the end of the run. A beautiful morning with temperature at 48 degrees. I wish every morning was just like that. I think 48-52 degrees is perfect running weather. | | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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6 miles with Sasha and Jeff this morning along normal river trail route. Average pace of 7:10. | | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.10 |
| Ran 8 miles today at an average pace of 7:18. First mile was 8:10 and then averaged 7:10 pace for the lsat 7 miles. This included a couple of big hills as well. Funny thing is I can feel the knee more on the uphill than the downhill. It must be something with how the up hill effects the stride or impact. Overall knee felt decent and no issues afterwards throughout he day. So an 8 mile run under the belt and not too bad. I'm not sure if my knee will ever be 100% again but at least I know I can live with it if it does not get any worse. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 115.20 | 5.00 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 121.20 |
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