Recovering From Microfracture Surgery

A very warm and humid morning. Surprisingly felt ok today. Still kept it easy running 14 miles at just under 7:25 pace. Was completely drenched due to how humid it was today. Only down side is a blister under my little toe that will most likely result in losing the toenail. It is pretty swollen and sore. Knee feels better but now the toe, from one thing to another I guess.

Just another easy 10 miles at around 8min pace. Pinky toe is killing me with blister under toenail. I have drained it 3 times but it is still very swollen and painful. I think it would be better if the nail just came off. I may try wrapping it with tape to hold nail down during next run. Would be nice to be healthy. First the head cold, then knee pain, and now a blister under toe nail. Bad enough if it was only one of these things but all three at the same time, come on. Here's hoping for an upswing in health this week.

Supposed to be an easy run day but group was obviously feeling good and wanting to run a little faster. As the group started picking up the pace I picked it up to about 6:50 to 7 min pace but didn't feel like pushing any faster. Ended up with 9 miles at 6:59 avg pace. Most others were about 40 secs in front. Will get 2-3 more miles tonight and then time for another hard workout tomorrow. Added 2 more easy miles.

Well today was a smoker. I pulled out an old log book from Oregon college days for this one. After 1 mile warm up did the following.

400 - 73 secs then 400 jog rest

800 - 2:37 then 200 jog rest

1200 - 4:00 then 400 jog rest

4 mile tempo run over hilly course - 6:40, 6:30, 6:20, 6:15

5min rest

1200 - 4:05 then 200 jog rest

800 - 2:39 then 200 jog rest

400 - 74 secs then 1.25 mile cool down

It was about 75 degrees again with 95% humidity which really made this feel even tougher. I think this is one of the tougher workouts I've done and had forgot how tough this was back in college. Another decent workout in the books and tired legs tonight.

Just an easy recovery day after yesterday's tough workout. Ran total of 12 miles at just under 7:30 average. So things are improving overall. Still have lingering effects of head cold, knee pain is less throughout day than before, and right blister under toe nail is less painful as long as I drain it daily. However, now it seems that I have another bruised toe nail on my opposite foot. So may end up losing two toe nails. Not sure why as this has not been a big issue in the past. Oh well.

Nothing exciting today. 10 easy miles along a hilly course at average of about 7:40 pace.

Another tough workout today. We did 2x3 mile repeats on the track with a 400 jog rest (3min). Overall did not feel great but made it through workout.

First 3 miles = 17:35 (5:53, 5:52, 5:50)

Second 3 miles = 17:55 (5:56, 6:02, 5:57)

I guess I am overall happy with workout but not sure what to think about times at this point. I guess considering how I felt they are decent.

Long run day and weather finally cooperated with temp right at 50. Ran relaxed and ended up running every mile faster than previous mile with last couple under 7min pace. I did not look at GPS until after run so I was pleased to see that I ended up with 15 miles at an average pace of 7:19 with last 10 miles at 7:09 average. Did not feel great and did not think I was going that fast. So I will take a long run like that Sunday especially after yesterday hard workout.

Easy 10 miles with son James. Recovery run at 7:40 pace. 

Eight easy miles at 7:35 avg pace. Felt pretty bad all day today. Not sure why I am feeling so down but did not run second run.

So the past two days have not been so great. Yesterdays easy run I did not feel very good at all and then todays fast workout I felt awful. Today was stomach issues and overall legs just felt heavy and would not respond. The only upside is I at least finished the workout and although I did not feel good and was probably a little slower than I would have wanted the times were still ok I guess. Ultimately I just remind myself that days like this come along and the worst day running is still better than any day that you are unable to run at all. Well workout is below: We did a 400 jog (2min rest between every repeat)

1600 - 5:35 (did not look at splits each lap but thought I was going faster based on how hard it felt)

6x400 - 80/80/80/79/80/79 (again it took all I had to just hit 79-80 secs for each 400)

800 - 2:44 (even splits of 82secs and just happy to finish workout at this point)

I think the last two days are the worst I have felt in a long time. So not sure what to think of the above times but hope things feel better the next couple days.

Easy 9 miles at 7:35 avg. Felt a little better today but not 100% still.

8 miles today in pouring rain at 7:25 avg pace. Still not feeling great but better.

Easy 6 miles at 7:35 avg pace. Felt better today than past four days.

I decided to jump in a 10K race today for part of my long run. Warmed up 3 miles and then took off in the race. The course was terrible. It wasn't marked very well and had tons of turns all over the place. Overall hilly course that not only had tons of turns it also went up a two flights of stairs and down four flights of stairs during the race. So between the fact that the course did not have a straight section longer than about 400 meters at any given point and the stair cases it was not a very fast race. I ended up running 35:50 so I was actually satisfied with that time all things considering. I ended up 5th overall and 1st masters runner. Afterwards I went for another 6 miles easy. Not a great week overall, as far as how I felt but still got in almost 70 miles and some ok workouts I guess. Hopefully this was just a plateau week and things will ramp up again next week.

Easy 10 miles with James at 7:40 avg pace. Felt ok, still some lingering effects hanging around in throat from cold about a week ago. Going to try and push towards 80 miles this week.

Total of 12 miles at 7:30 avg pace. Felt ok but still feel a little congested in back of throat.

Track workout day again and another workout where I feel like I just survived. Between the stuff choking me in the back of my throat and stomach issues today was tough. We ran 6x1600 with 2:30 rest.

1 - 5:39

2 - 5:34

3 - 5:36

4 - 5:37

5 - 5:39

6 - 5:39

Wanted to quit multiple times but pushed through. Had to use bathroom after #4 and #5.

So surviving is good as it at least works on mental toughness.

Things were a little better today. 12 miles at average pace of 7:35.

Legs felt much better today. Cough is still hanging around but at least I felt a bit better overall. Total of 11 miles today at average pace of 7:10. Last 4 miles were at 6:45 pace.

On another note I think I have decided to retire from the military. After 22 years I think it will be time to move on. So I guess I will be looking for a new career starting next summer.

Total of 12 miles today over very hilly course. First two miles easy then started a 6 mile progressive tempo. Finished with four easy miles. Tempo splits on hills below.

6:50, 6:45, 6:40, 6:20, 6:10, 5:55

Overall felt ok. Not good but could have been worse. Slowly coming around.

For the last 7 days today puts me at 84 miles which is the highest since my micro-fracture surgery. My knee is doing ok. No real issues other than it is a little stiff at times.

Long run day. Most people don't envision Kansas as a hilly place. However, I can tell you the area of Kansas we live in is about one of the hilliest areas we have ever lived. In fact the course I ran today was about as hilly as it gets. 16 Miles total of constant up and down. The hills here are generally between 1/4 to 1/2 mile long but can be pretty steep and non stop. Averaged 7:25 pace for the 16 miles. Legs were tired and I did not think I was running sub 7:30 pace today but I will take it. So 85 miles for the week!

11 easy recovery miles at 7:45 avg.

Starting to feel better. Total of 13 miles today at an average pace of 7:08. More track work tomorrow so hopefully it goes better than last week.

Total of 13.5 miles for the day with some track work. Track work today was 10x800 repeats with 2 min rest between. Goal was to try and start at more comfortable effort and progress as workout went on. I was looking to start between 2:45-50 and finish around 2:35 range. Overall did not hit goals and it was another very tough workout both mental and physical wise. 800 splits were:

2:54 - Did not look at watch and was surprised when it was this slow as it felt way faster. I knew things were going to be rough at this point.

2:47 - Better but still way tougher than it should have been.

2:47 - At least holding steady.

2:46 - Ok but still hurting.

2:45 - Another tough one but happy it was faster at least.

2:45 - Able to hold steady still but had to push.

2:45 - At least I am not getting slower.

2:44 - This one was tough but actually felt a little easier for some odd reason.

2:41 - Ok, that was a surprise as I did not feel like I picked it up that much.

2:39 - So the last one was tough but surprised again at hitting under 2:40 with negative splits of 1:21/1:18. It still did not feel any harder than the 2:54 earlier. In fact the 2:54 first repeat felt the hardest.

So not sure why the the first 3/4 of the workout was the toughest but the last three repeats were the fastest. for the last 7 days I am at 88.5 miles. Looks like I will hit 90 sometime this week. Another post micro-fracture surgery weekly high.

Easy recovery run day of 13.5 miles at 7:35 avg. pace. Still have some congestion in throat but dealing with it. Ran relaxed today but legs were very tired and heavy from 800s yesterday. Hit 90 miles for last seven days today!

Easy 12 miles today at 7:35 avg. pace. Legs felt better than yesterday at least. Also played 18 holes of golf today. Long hours at work lately are killing me. 90 miles this week and about 60 hours at work is not a fun combination. I guess that is why it is time to retire and do something else.Good news is I weighed myself today and am at 134lbs which is what I consider in my racing weight window of 130-135. I have lost 10lbs in the last four months just from the increase in miles.

Total of 10.5 miles today. Ran a fartlek run of 1min, 2min, 3min, 4min, 4min, 3min, 2min, 1min with equal rest periods between. The fast pace was between 5:30 to 5:45 pace with easy pace at 7:30 pace. Decent workout today but legs still feeling high mileage.

Good long run today. We went out on a country road that is a challenging 16 mile out and back course that is rolling hills the entire way. Overall 16.5 miles at 7:09 average pace. Second half was into the wind and overall is a net uphill but we still ran 1:20 faster on way back. What I was more pleased with wax the last 5 miles which is where there is a lot of long uphill stretches. We had splits of 7:00, 6:58, 6:50, 6:48, and 6:35 for last 5 miles. Felt decent today and pace was comfortable/conversational the whole way. Good sign at the end of a 90 mile week and about 60 hours at work.

Easy 12 miles at 7:15 avg. pace. Felt ok following 16.5 mile hilly run yesterday.