Recovering From Microfracture Surgery

FRB 8K

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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
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
153.157.0016.200.000.000.000.00176.35
Brooks Ghost Miles: 53.20Brooks Racer ST4 Miles: 43.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.000.001.000.000.000.000.003.00

3 miles with 2 miles at about 7:00 pace and last mile at 5:39.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.000.000.000.000.000.000.006.00

6 easy miles along the Provo River Trail with Sasha, Jeff and Ben. Another beautiful morning today with temperature around 43'F. The Provo River is about as full as I have ever seen it after all of the rain this weekend. In a couple of spots it is about to run over the bank and flood the trail. Overall a pretty easy day with average pace just under 7:30 or so. Knee was a little stiffer the first mile than normal but ok after a mile or so. Afterwards went to BYU and worked out with ROTC group.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.002.001.000.000.000.000.007.00

Ran 7 miles today from BYU campus with several ROTC students. First 1/2 was easy then we gradually picked things up on the way back. Mile splits below:

8:12

7:16

6:53

6:31

6:44

5:59

I slowed down during mile 6 to let someone catch up and then picked it up again the last mile. The last two half mile splits were 3:05 and 2:54. Felt pretty good today overall. I like having days like today where things seem almost normal again. I really felt like I could have gone even faster the last three miles. So total time for 7 miles was 48:50 and average sub 7:00 pace for the entire run. Another beautiful day as well! 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.000.000.000.000.000.000.006.00

6 easy miles very early today (5:15am) with Sasha and Jeff. Nothing eventful and legs and knee feel ok today. Average pace was 7:17 per mile. Maybe a little longer tomorrow.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.002.000.000.000.000.000.008.00

Eight miles from BYU campus along Provo River. I ran with Colby and Issac from BYU and as we were passing on the trail near Sasha's our timing was perfect and Sasha and Jeff were just getting on the trail. We ran with Sasha and Jeff until we hit our 4 mile turn around point. We ran pretty even most of the way with the last couple miles in about 6:30 pace. Overall averaged 7:07 for the eight miles. Knee was ok but a bit tired today overall. Need to run a little easier tomorrow. Feels great to get a 40 mile week in this week.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.250.000.000.000.000.000.008.25

Total of 8.25 miles this morning. I ran 6 miles with Sasha, Jeff and Colby from Sasha's house at about a 7:20 average pace overall. Easy day with tired legs but knee felt ok at least.

Then at 9:30am my son Jared had a school race that they do every year where all of the kids in 1-6th grades have to run a fun run. So about 300+ kids in a 2.25 mile run. It is a pretty hilly course as well. Last year he was 29th overall and 5th for 4th graders. This year he ran a much better race. He finished 7th overall and 3rd for 4th graders. What is amazing is how strong the 4th graders are in comparison to the 5th and 6th graders. A 4th grader took first place overall and then 5th, 7th and 11th overall as well. So 4 of the top 11 were 4th graders. Infront of Jared there was one 6th grader, two 5th graders, two 4th graders, and one 3rd grader. His time was his best time as well. He ran 16:36 for 2.26 miles with an average pace of 7:22 per mile on grass and a hilly course. His splits by quarters were as follows: 1:50 (grass), 1:57 (grass), 2:07(uphill), 2:03(uphill)(7:57 mile), 1:50, 1:38(down), 1:40(down), 1:42(flat)(6:50 mile), 1:44(flat) and then 4 secs to the finish after 2.25 mile mark.

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Race: FRB 8K (5 Miles) 00:30:41, Place overall: 6, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
1.000.005.000.000.000.000.006.00

So I went to help Sasha run the FRB8K and took my son James to run as well. We needed to run 6 miles any and Sasha needed the help so why not. So I wasn't sure what I could run but I was thinking under 6:30 pace average would be good especially after lsat night. Last night was our ward Father Son camp out. We were up in the canyon and it got very cold. I normally can sleep ok in a tent but last night did not go well. Between the cold and just not being able to get comfortable I think I got about 3 hours of sleep at best.

So the knee was stiff like normal the first mile even after warming up for a slow mile. The good news is that after the first mile my legs were tired enough that I did not notice the knee as much. I was pretty tired the whole way and just tried to keep some sort of tempo going throughout. Anyway I ended up much faster than I anticipated running 30:41 for 5 miles (6:08 pace). Splits are below and I guess I can't complain about being able to run 6:08 pace for 5 miles after 6 months of no running and only 4 months into my post surgery recovery training.

1 - 5:55

2 - 6:03

Turn Around - (2.5m) 14:57

3 - 6:05

4 - 6:12

5 - 6:26

So mile 5 is when the wheels came off. My legs were shot at this point and I was feeling pretty beat. My right quad and right calf were very stiff and sore. At least the knee was not hurting. Well, I guess this is a start even if I can't even run sub 6:00 pace for  5 miles when before the accident I could run sub 6:00 for 26 miles. Over 40 miles for the week and doing good. Legs very sore but knee seems to be handling it ok, not pain free but not getting any worse. 

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.000.000.000.000.000.000.006.00

6 miles at 6am with Sasha, Jeff, Daniel and Colby. Normal Provo River route with beautiful weather again. I think that May is my favorite month in Utah. Legs felt completely flat today. Knee was ok, a bit stiff but not really more than normal.

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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

8.3 miles today from BYU campus with Colby, MaryAnne and a friend of hers. We averaged 7:25 pace for the whole run. Legs still not feeling good this week. Right quad and hammy are a little sore. Need to be careful this week.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.000.000.000.000.000.000.006.00

Easy 6 miles with Sasha, Jeff and Colby. Legs still flat so kept it pretty easy today. Average pace of about 7:28 overall with a 7:05 average for the last 3 miles.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.100.000.000.000.000.000.009.10

Easy 9.1 miles with Colby. We ran from BYU cmapus out on the trail to Riverwoods shopping center and then back along Carterville Road. Carterville Road is a great place to run. Very quiet and shaded. I highly recommend to others. Averaged 7:35 pace just talking and taking it easy. We ran into MaryAnne about half way through the run and she joined us for the lsat few miles as well.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.000.000.000.000.000.000.006.00

6 miles with Sasha, Jeff and Colby. First 3 miles at about 7:30 pace and then 2nd 3 miles at sub 7:00. Felt ok today, knee a bit stiffer than normal first mile but overall legs are a little less flat today.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.600.000.000.000.000.000.007.60

James wanted to go trail running so we ran and hiked from Rock Canyon up around the back of the mountains and through Slide Canyon to the top of the Y and back down. This was not the best time of year to do this as we discovered that there was a lot of snow on the back side of the mountain still. My legs are pretty beat now. That 7+ miles is worth a lot more fatigue wise. That is a pretty tough loop. for those that are not familiar with this loop it starts at 5100 feet and climbs to 8200 feet in about 4 miles and then back down again with most of the decent coming in about only 2 miles. It is normally a very tough route without the snow. The snow made it much worse as the trail disappeared so it was pretty much a guess at where you were. At times the snow was to the point my leg would break through up to my knee. Probably not the smartest thing for me to do but it was an experience James and I won't forget and those times are priceless so it was worth it. Hopefully all is well tomorrow with the legs.

Brooks Ghost Miles: 7.60
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.000.000.000.000.000.000.006.00

6 miles at 7:35 average pace with Sasha and Colby along the normal Provo River Trail. Legs are a bit sore from the hills on Saturday but ok. Knee was stiff as usual for the first mile or so and then was ok after that. I think I will maintain about 40-45 miles a week for the rest of May and then push up to about 50 miles a week in June if everything goes well.

Brooks Ghost Miles: 6.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.500.000.000.000.000.000.009.50

9.5 mile easy run with Colby from BYU along Provo River Trail and Carterville Road. Averaged 7:27 pace overall. Felt a bit tired today but towards the end started to feel better. Finished the last 1/2 mile in 3:05.

Brooks Racer ST4 Miles: 9.50
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.000.001.000.000.000.000.006.00

Big group today at with Sasha. Normal 6 mile route along river with Sasha, Jeff, Colby, Tyler and we picked another up towards the end as well. We were moving a bit faster than normal today running sub 7:30 pace by the three mile turn around. Then Sasha wanted to do one of his FAT miles at about 6:00 pace so I decieded to join him and Jeff for this. I felt pretty decent so I stayed with them for the whole thing. We ran a 5:51 mile on the slight uphill section of the trail. I think we hit 1/4 splits of 89, 87, 88, 86. After that we slowed down so we could all group back up. We ended up running 7:08 average for the 6 miles with the last 3 miles at an average pace of 6:48. Feels good to run sub 6:00 pace every once in awhile again and the knee handled it ok as well.

Brooks Ghost Miles: 6.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.400.000.000.000.000.000.008.40

Easy run with Colby and Vern along Provo River Trail and then Carterville Road. Averaged 7:11 pace overall with the last 7 miles at 7:05 pace average getting a little faster each mile with last mile in just under 6:40. Good day to be a runner!

Brooks Racer ST4 Miles: 8.40
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.000.000.000.000.000.000.006.00

Easy 6 miles from Sasha's house with a big group of 6 today. Ran average pace of 7:34 relaxed and talking with Sasha, Jeff, Colby, Tyler and Vern. Knee ok but lower back was stiff for some reason.

Brooks Ghost Miles: 6.00
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Race: Run13 Smile Center Memorial 10K (6.2 Miles) 00:38:47, Place overall: 4, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
1.000.006.200.000.000.000.007.20

I was helping with the ROTC "George Q" Cannon today for the start of the Run13 Smile Center Memorial 10K and 5K in Orem. Since I was there I decided to run the 10K since I needed to run 6 miles today anyway. Considering this was a first year race it had a pretty good and fast crowd going after the first place prize money of $100. There were several BYU Track runners present in both races along with Seth Wold in the 5K and Josh McAdams in the 10K. Obviously Josh McAdams won the 10K just running with the other BYU lead runner and then outkicking him at the end with a time of 31 something if I remember right. In the 5K Seth Wold won with a slow time as he was pacing the female BYU runner Sarah ???. He was first in 17:30 and she was first female and second overall with a 17:32. After that times dropped off a bit but overall another great race by Jeff Gehring and Run13. I easily think they are the best race directors around right now. So on to my race report.

I wanted this to be a tempo of sorts but just try and stay fairly comfortable and see if I could run under 39:00. The legs were not feeling great but overall I met my goal of breaking 39:00.  The conditions were a bit on the warm and very windy at the start. It was a big loop course with almost no elevation change so potentially a fast course. However, we found out very quickly the wind was going to be a beast early on and at the end. The first mile was into a pretty decent right front cross wind. It didn't feel terrible but you could feel it for sure. Right from the start 4 runners took off together and I was all by myself in 5th. I could hear the first female, a BYU runner, just behind me for a little while but I was not sure how far back as I did not look back. I think the first 2 miles were a gradual up as we were running towards Provo Canyon. Just before the 1 mile mark we turned directly towards Provo Canyon and met the wind straight in the face. At this point you could feel the full force of the wind and it was pretty brutal. We were most certainly climbing ever so gradually and into a nasty head wind. This mile really took a lot more energy out of me than I was planning on. Still all by myself and thinking I could hear someone not far behind. In my mind I kept thinking it must be the BYU runner and top female and was hoping I could maintain my pace as long s possible and try not to get chicked. After a little over two miles into the wind we turned into a neighborhood and know for the next few miles we would at least have a crossing tailwind. This was good news but I could still feel the legs hurting from the effort into the wind. The bad news was the last mile was back into the stiff head wind. I struggled during this last mile with the wind and was expecting to get passed by the lead female at any moment. I refused to look back an see if I was correct. I made it to the finish in 38:47 and actually did not get passed. After I finished I was correct that the lead female runner, from BYU, was the next person to finish after me. She ended up about 30 seconds back and she was 5th overall. So overall pretty pleased with 4th overall and 1st in my age group considering where I am at in my comeback. I still have a long ways to go to but I am happy that I was able to enjoy this race even with the challenge of the wind and running all alone the entire run. Hopefully this will become more like marathon pace eventually versus threshold pace right now. Anyway another day I was given the blessing to run and race so no complaints whatsoever. My splits are below:

Mile 1
6:00 slight up and crossing head wind
Mile 2
6:20 slight up and very strong head wind (this killed)
Mile 3
6:10 recovering from head wind with legs dead
Mile 4
6:12 just trying to hold pace
Mile 5
6:25 turned into a crossing head wind the second half of this mile
Mile 6
6:26 slight up and with a brutal head wind again (just wanted to get to the finish)
.2 miles
1:14 so able to finish at about 6:08 pace even with head wind and dead legs
 

Brooks Racer ST4 Miles: 7.20
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.200.000.000.000.000.000.008.20

Ran 6 miles with Sasha, Colby and Tyler from Sasha's house on the Provo River Trail. Easy run but still averaged just under 7:30 pace overall. Then rushed home to pick up James and Jared to drive to American Fork for them to run the Harrison Memorial Day 1 mile run. Warmed up .5 with Jared and then paced Jared for the mile. Jared and James both ran PRs with James running 5:19 and Jared running 6:29. Josh McAdams was there again and he won with a 4:10 mile. Talking with him afterwards this was part of his interval work for today. I asked him if the course was faster or slower than what he would expect on the track and he said he thinks it was probably about 6-8 seconds slower than he could run on the BYU track right now for a time trial effort. Then ran .7 with Jared afterwards for a total of 8.2 miles today. For some reason my inner quads are fairly sore. I will have to watch it this week.

Brooks Ghost Miles: 8.20
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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 today from BYU campus with Colby at average pace of 7:24. We ran the normal route out to Provo River Trail to Provo Canyon area and then back along the river. We started slow and gradually picked it up as usual. Pretty windy going out today but coming back was nice. Legs were pretty tight overall today especially the quads. Knee had normal stiffnes and pain during the first mile as usual. Also had some pain in my right ankle. I must have done something to irritate it this weekend. I will have to continue to watch things closely this week. Trying to get in about 45 miles this week. I will be in Panama all next week but still hope to get in at least 40 miles if possible. Has anyone run in Panama City, Panama before?

Brooks Racer ST4 Miles: 10.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.101.000.000.000.000.000.007.10

6 miles with Sasha and Colby. Very easy run with Sasha and I discussing Lydiard training the whole way. Average pace about 7:32 today. Then went to BYU and did push-ups and sit-ups and then ran 1 mile pacing a group at 6:20 pace. I was able to do 87 push-ups in 2 minutes which is a bit less than where I was about a month ago but I did 103 sit-ups in 2 minutes which is the most I have done. Legs felt ok today.

Brooks Ghost Miles: 7.10
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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

Easy, or mostly easy 8.4 miles with Colby and Vern from BYU campus along normal Provo River route. Legs felt flat and tired today but pace was actually decent. Averaged about 7:16 pace overall with last two miles at 6:30 pace.

So I am off to New York tomorrow for a couple days and then down to Panama for a week. I hope to get in as much running as possible but we will see how things go. I hope it is safe to run in Panama by myself. I will try and blog from my hotel if possible. 

Brooks Racer ST4 Miles: 8.40
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.000.000.000.000.000.000.006.00

After a very early wake up a delayed flight due to engine trouble and fighting through rush hour traffic in New York City I finally made it to West Point. I was tired but I still went for a 6 mile run. Average pace was 7:15. The humidity was killer as I finished feeling like I had jumped in the pool. Happy to get a run in after a long day. The next couple days in New York and then off to Panama where the heat and humidity will make New York feel nice.

Brooks Ghost Miles: 6.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.302.002.000.000.000.000.006.30

Ran in the evening again today after finishing work. It was pretty warm and humid and I thought I would be sluggish after a long day. However, after I got going I felt ok so I picked it up and ran a lot fastet than I thought I would. I ran along the Hudson River at West Point. It was about 78'F and 75% humidity. Average pace was 6:44 with splits below.

6:59

6:31

6:30

6:13

6:19

7:37 cool down

Not a bad day in New York and finished the week off with 46 miles. Knee is a bit stiff so I am glad tomorrow is Sunday.

Brooks Ghost Miles: 6.30
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
153.157.0016.200.000.000.000.00176.35
Brooks Ghost Miles: 53.20Brooks Racer ST4 Miles: 43.50
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