Recovering From Microfracture Surgery

Ok, Sasha finally convinced me to start posting. I have been reluctant to do so as I am still overweight and slow right now. I will attempt to post as much as I can when I get the opportunity.

Ran with Sasha again. He is slowly but surely helping me get back into shape. Did 3.4 mile warm-up and then ran 1 mile up Canyon with Sasha in 5:55. This was very painful but I was happy to hang with Sasha for a mile. I then backed off and decieded I would turn at 2.2 miles and pick up the pace again going back down so I cold give Sasha someone to chase. With about a mile to go I cold see Sasha and picked it up to make him work to catch me. I did the last two miles in 6:25/5:40. Felt ok overall. Did another 1.5 miles with my son James (11) at his cross country race. 10.5 miles total is my longest day in a long time.

If I can just lose the extra 15+ pounds I am carrying right now running would be a little easier. Maybe in a year or so I will be ready to race again.

I decieded to run to work this morning, work out with the cadets, and then run home so I could get some mileage in. I ran four miles at 5:00am then did 150 push-ups and sit-ups followed by a 1.5 mile run with cadets. Afterwards I ran the 2.5 miles home, forgot how the whole way home is uphill! Averaged 7:15 pace, felt ok.

Ran with Sasha at 5:00am. 8.05 miles averaged 7:25 pace. Legs and upper body tired from doing 150 push-ups and sit-ups the day before. Did 25 push-ups and 25 sit-ups today and rode my bike with my son in the evening while he ran 2.2 miles.

Ran down to work again(3.5 miles) and then ran 3 miles with cadets. Did last 2 miles in 6:50 and 6:10. The 6:10 felt relaxed and pretty comfortable. Then ran the 2 miles up the hill back to my house. Total 8.5 miles at a 7:20 average.

Good luck to everyone running TOU this weekend. Maybe next year I will be ready to join you.

Ran 7.35 miles with Ranger Challenge team at 5:30am with 1/1/2/2/3/3/4/4/3/3/2/2/1/1 hard/easy. Hard pace was at 5:30-40 pace and easy was at 7:00-15 pace. Good work out.

Ran as rabbit for my sons XC race. 2.5 miles with 1.5 at 6:00 pace. Legs are tired and shot after today.

ran to BYU indoor track (2.5m) then ran two miles on track with cadets in 7:04/6:15.

Legs tired today!

Easy 7.5 miles in AM and then 2.5 miles in PM with son James. Did 8x200 on track with James in 47.0, 47.1, 45.1, 47.0, 44.9, 44.9, 43.9, 42.8. Easy strides for me but good work out for James.

5:00am run with Sasha. All easy except did slate canyon loop in 12:37 with Sasha chasing me after giving a 30sec head start. He caught me at 1.7 miles on the downhill section and passed me like I was standing still and I was at 5:15 pace.

Easy day. Did 5 miles to campus then 2 miles with cadets plus 120 push-ups and multiple stair repeats.

Ran 8.25 with Sasha and Ranger Challenge cadets. Did 10x1 min hard 1 min easy. 1 min hard pace was 4:50-5:10 pace. Then ran 1.75 miles with James at XC race in Kiwanis park.

Easy am run with Sasha. Felt ok, relaxed.

Hilly but relaxed run, 7:20 average. Immediately following run I decieded to join some members of the ward for a bike ride. I thought it wold be an easy ride but when the majority showed up on street racing bikes with lock in shoes I knew I was in trouble on my 15 year old HEAVY mountain bike. I should have just wnet home at that point but I was not so wise. I ended up riding 28 miles up the canyon trying to keep up with the street bikes. My legs and rear are now officially trashed.

Very easy six miles.

Easy with Sasha. Last mile 5:40 felt ok.

Easy 9 miles total with 15x100 meter.

Check out this great running site on how some of the top Kenyan runners train.

http://www.chasingkimbia.com/?cat=8

Another easy day.

6.2 Miles in hills above Vivian park. Easy pace but lots of uphill.

Yet another easy 6 miles with hills.

Ran with Sasha and we slowly progressed down to 6:19 pace the whole way. Felt ok overall.

Ran 4 miles at 5:30am with last two miles under 6:30.

Then ran 8.45 miles with Sasha this evening averaging 6:40 pace again. Most miles I have done in one day for a very long time. Tired but overall ok. 12.45 for the day.

8.15 total. 10 minute easy warm-up then did a hard easy fartlek ladder of 1/2/3/4/4/3/2/1 with same rest time after each. Rest pace was between 7:30-8:00 pace. So 20 minutes between 5:40-5:50 pace. Felt ok conisdering the last two days runs.

Easy run after traveling back from Cedar City.

Army physical fitness test at 5:30 this morning. 2 minutes of push-ups followed by 2 minuteds of sit-ups and then a 2 mile run. Did the 2 mile run in 11:05 and felt pretty decent. 1/2 mile splits were 2:40, 2:50, 2:50, 2:45. I think I could have maintained for another mile.

Early run with Sasha and gradually picked up pace finishing in 6:13 mile.

8.5 miles with ranger challenge cadets. In middle of run ran the Quail Run hill which is a 1 mile stretch that is very steep. Overall relaxed pace getting gradually faster throughout. Felt ok.

Ran Provo Canyon 3 mile tempo with Sahsa or should I say well behind Sasha. However, I did run 16:44 (5:27, 5:41, 5:36) for three miles which is a 20 second improvement from several weeks back. I did not feel that good but things are slowly coming around. I told myself I would not even consider racing again until I thought I was ready to break 17 minutes for a 5K. I guess I am getting close to that so I may have to start considering a possible race later this year. Initially I did not think I would race until sometime next year.

# mile tempo following Sasha again. 16:33 for 3 miles with mile splits of 5:26, 5:28, 5:39. Flet ok but calves were sore.

Easy 5 miles in AM.

8 miles with Sashsa. Body asleep this morning so overall pace was pretty easy and slow until last mile at 6:30.

7.1 miles with a 5k in 18:27 on the track with mile splits of 6:00, 5:54, 5:51. Felt fairly relaxed throughout with last 400 in 1:24 and still holding back trying to run relaxed.

10 miles in Provo Canyon with Sasha.

Easy run at 5:15am with Sasha.

Tired.

NA

na

Calves very tight and sore. 5:31, 5:49, 5:45 on Canyon Tempo course.

Easy day.

Easy 4.

Easy 8 with Sasha.

Easy 6 with Sasha.

Ran with son James in Orem Thanksgiving Day 4 miler (James ran 28:43 and is 11yrs old). Then a 2+ mile warm down with Sasha.

Ran 6 miles with Sasha in Provo Canyon and then ran 5.2 miles in hills.

10 miles running BYU game ball with cadets from provo to point of the mountain.

Easy 5 in the AM plus 50 push-ups and sit-ups.

Ran on ice and snow covered roads with Sasha at 5:00am. Actually faster than anticipated conisdering the conditions. Feet would slip on push off especially as we sped up. Last 2 miles in 6:16 and 6:09.

7 miles with Sasha at 5:00am. Very cold and icy trails along Provo River but still managed to average under &;30 pace.

10 miles on Provo River with Sasha. Temp was 6 degrees. Last 5 miles in 33min.

10 miles easy on Provo River with Sasha. 68:23.

On Provo River again with Sasha. Legs very tired but managed 69:30.

Easy 7.3 in AM and then an easy 4 on the Bonnelville trail hills in PM. Legs still tired from moving the mileage up lately.

5:00 am run with Sasha along Provo River Trail. Legs still tired as last four running days were all 10 or more miles.

5:00 am 8.3 easy miles. Ran to Sasha's but he did not come out so took off and ran on my own.

Run with Sasha at 5:30am. Felt ok and we caught 7:15 guy at the end and almost 7:10 guy as well with a 6:20 last mile.

Eight easy in Butte, Motana traveling to Junior Olympic Cross Country Championshisp with son James.

9 miles in Spkane, Washington. Ran from hotel to site of cross coutnry race and then ran the 5k course. Ran under 7 minute pace and felt much easier since altitude was only 2500 feet.

8 miles in 54:25 with last mile in 6:08. Actually felt pretty good today, legs felt light.

10 miles at 5:00 am with Sasha. Some parts of Provo river Trail were icy and Sasha actually took a fall at the 5 mile turn around. We chatted and ran easy until Sasha wanted to pick up the pace for mile 8. we ran a 5:52 for mile 8 and then backed off for mile 9 and then ran a 6:14 for mile 10. Total time was 69:50. Sasha GPS had 10.06 and mine had 10.00. Either way we caught the 7 minute guy after hitting the 5 mile mark in 36:30 and being at 7 miles in 50:40. Last three in 19:10. Ok, today but legs a little heavy in quads. New shoes felt good, first run in a new pair of New Balance 825s.

Ran with Sasha this evening for once instead of the early am run. Sasha wanted to run faster so I went along and decieded to push it and see what I had. First 5 was in 32:00 with the middle 2.5 miles in 14:41. Then we just it steady on the way back and ran 31:00 for the second 5. I did not think I was in shape to run 10 miles in 63 minutes so overall I am happy. I guess I am starting to get back in shape faster than I thought. Now if I can just get to the point where I run 22 miles at that pace I think I will be ready to race again. Still a long way from that but at least I am making decent progress.

Easy run with very tired and somewaht sore legs after last nights 10 miles. Ran at 5:30 am so 20 miles completed in a 12 hour span. Legs are definetly feeling it. The last mile I was drug along by Sasha to a 6:24 mile so we could catch the 7:30 pace guy.

Easy 10 miles at 5:30 am with Sasha and one of my ROTC students from BYU. Ran even relaxed pace the whole way finishing in 72 minutes. Legs are still sore and tired from fast run two days ago but better than yesterday.

10 miles in the am with Sasha on Provo River Trail. Luckily the trail only had 3-4 inches of snow and was actually clear in spots where the trees covered the trail. Even with snow and ice we still ran 72 minutes for the 10 mile out and back.

The hard part was shoveling my driveway when I woke up as there was about 11 inches of snow overnight. We are supposed to get another big storm tonight so I may be shoveling the driveway tomorrow as well.

Ran standard 10 miles at 5:30 am with Sasha. Thiws time the trail was very snow covered and icy from the two big storms on Saturday and Sunday. Running very fast was difficult at best. First 5 miles in 39:40 then on way back decieded to try and run fast for a 400 and then back of for a 400. On fast 400s you could not get any push off so you had to work on fst leg turn over and lifting leg versus pushing off. We could get down to about 6:20-6:30 pace and it felt like we were doing 5:30-5:45 effort. Last 5 miles was 36:00. Not a bad little work out for the conditions.

We got another 6 inches of snow on sunday at my house so my back and arms were very sore from more shoveling. Ended up with 17 inches of snow this weekend at my house so the snow banks along my driveway are about 4 feet high right now.

Easy 10 miles this morning at 5:30 am with Sasha and Steve joined us as well. Provo River trail was actually pretty icy in some spots even though it was plowed. The plowing actually made it worse in a few spots, especiallt under the bridges. Steve actually took a good fall under the first bridge. It was pretty cold as well so going at a relaxed pace felt good. 7:00-7:30 pace felt very relaxed and easy.

Actually ran later, 6:30am instead of the normal 5:00-5:30am, with Sasha on the standard Provo River 10 mile. Still some icy spots on trail but getting better. However, it was very cold, 12'. We finished in 69 minutes. My legs were very tired and heavy today for some reason.

10 miles at 6:30am again along yet again the standard Provo River 10 mile course from Sasha's house. Even colder today than yesterday, 10'. Again still some icy spots but not too bad. My right qaud and hip were very tight and sore the whole way today. We ran 68 minutes today with last mile in 6:18. This makes nine 10 mile runs in a row. Body is slowly adapting to 10 miles a day. I figure I will maintain 10 a day until the end of DEC and then started adding some more miles. Probably start running doubles and try and get the miles up to 90 a week.

Another standard 10 miler in 69 minutes with Sasha but at 6:30am and it was a little warmer, 19'. Ran the last three miles or so in under 6:30 pace. Legs are still heavy this week. I guess I am still adjusting to the 10 mile runs at sub 7:00 pace.

10 miles on the standard provo river out and back from Sasha's house. Trail was very slick as it snowed another inch or so and made things slick. It was a little warmer 21' but with conidtions did not think we would go very fast. However, as usual Sasha got the itch to catch the 7:00 pace guy. My legs felt dead and it was a struggle but we ended up running 69:50 for 10.04. Hopefully my legs will start to feel better soon. I am going to keep the miles up and when the legs feel better add more and maybe by FEB I will be ready for some speed work. My biggest goal is to just get the miles back up first and then go from there.

Hard day in Provo Canyon with Sasha. Trail was very icy and snowy. We ran easy 2.25 warm-up and then started a 3 mile tempo down. Ran 17:15 with each mile in 5:45. Hard effort considering the ice and footing. Then jogged for .4 miles and started a hard two miles up trail. First mile was 6:28 and my legs started to feel it. 2nd mile was 6:52. Then ran easy mile up to start of 3 mile and ran two mile tempo down. My legs were dead and we hit 6:00 for first mile and I was ready to back off but Sasha kept pushing me and we ran a 5:56 for the second mile. Overall did 7 miles at sub 6:00 effort. So right now my leg are dead and I am meeting Sasha at 6:00am for 10 miles. We will see how things go tomorrow.

Easy run with Sasha before driving to Amarillo, TX for 13 hours.

Jasper, AR in Ozarks. Ran a 7% grade hill for 2 miles hard and pushed to hold 8:00-8:15 pace then turned and went down and hit 5:30-45 pace withoout even pushing the pace. However, this was not so smart as my quads are very sore from the downhill pounding. 7% grade is just too steep for running.

Easy trail run on the Buffalo River Trail in Jasper, Arkansas from Pruite Landing to Erbie and back. All single track trail and very hilly the entire time. Could not hold a fast pace but it was work anyway with sore quads from the 7% grade the previous run. Awesome to run in the woods, hills and have a great view of the river as well. If one lived up here the would definetly become a good hill runner.

10 mile in Jasper, AR again but ran a progressive run getting faster as go. Quads still very sore and tired but managed 67:45 for the run with all but first two miles under 7:00 pace and the last 3 in 6:34, 6:16, and 6:28.