| 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 | | 459.25 | 35.10 | 0.00 | 15.95 | 20.20 | 0.00 | 0.00 | 510.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.10 |
| AM - 10.1 miles with Sasha. The New Year came in with a blast of cold this morning as it was a nice and cozy 8'F. I was not very excited about my run as my hip was killing me all day yesterday along with the calf. So I told Sasha I would attempt to run 10 at an easy pace. The hip feels almost like it is dislocated. I discovered that the calf and hip felt better with a shorter stride so I ran with a much shorter stride and things felt a little better. The hip still felt out of whack but bearable at least. Overall we went faster today but it felt slower and easier than yesterday. Average pace was 7:01. Good news is I only felt the knee twice during the run which is much better than last week. So I think I will stick with 10 miles a day for now and try and see if I can set up an appointment to have my hip looked at. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.10 |
| AM - Same old 10 miles with Sasha only slower than normal. Just an easy chat run at about 7:35 average. No real changes with other issues so still just struggling along. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.60 | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.60 |
| AM - Met with Sasha and when I got to his house Michelle was also there for the run. Sasha had forgottent that she was coming and she woke him up at 6:00am as we were not planning on running until 6:30am. I think she ran 3.5 miles while waiting for me to show up and Sasha to get ready. We then headed out and decieded to do some fartlek work for Michelle ont he parts of the trail that were not snow covered. We did several shorter stints and then at about mile 4 we hit a stretch that was clear for a mile so we picked it up for that two mile out and back section and did 2.1 miles in 13:04 which was at 6:13 pace. Then at the end the trail was fairly clear so we picked it up for the last mile and hit a 5:55 which included icy sections and a bridge tunnel and several 90" turns. Michelle was pretty impressive today and it seems that she will be trouble on the local running scene this next year. She is running Painters in two weeks and I think she is capable of a 1:23 half right now. Overall not a bad day. Things felt a little better today all around so hopefully this trend continues. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.10 |
| AM - Very easy chat run with Sasha as he had a bit of a stomach flu and wanted to take things easy. This is good for me as well. Still making slow progress but hopefully that means things are getting better day by day. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 11.10 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.10 |
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AM - Run with Sasha and Tyler on the normal uneventful 1/2 route. A bit of a heat wave befoe the storm as it was 47'F but fairly windy at times. Overall average was 7:00 with the last two miles in 11:54 with the last mile in 5:44 as Sasha was feeling peppy and started to push the pace. Tyler ran tough and hung in there the whole way as well. Within 45 minutes of the end of our run the weather took a major turn as the temperature dropped from 47'F to 32'F and it has been snowing like crazy. So far two inches and it has been snowing for only about an hour. Forecst is calling for up to two feet by 5:00pm Sunday. If so this will make Monday mornings run very interesting. Oh yeah, it was a fairly eventful run at one point as well because I hit a patch of ice and almost went down. I was sliding, skating for about 10 feet and was very surprised I did not fall.
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| | 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM - 10 very easy miles with Sasha and Jeff. The conditions of the trail were pretty bad so 8 minute pace was about the best we could average. In fact our average was about 8:10 pace. The rough conditions made it feel harder than it really was but it was still pretty easy. Still some nagging issues but no need to complain as I am still running, just not as much as I would like. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 12.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.10 |
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AM - Easy 10.1 on icy trails but averaged under 7:30 pace today. Not much else to talk about today as it was very uneventful today. PM - 2 miles with Jared. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.10 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.10 |
| AM - Woke up at 4:30am to an eventful morning as there was about 6 inches of snow in my driveway that needed shoveling before I could head down to Sasha's. Made it about 10 minutes late and caught Sasha as he was leaving without me. He turned around and fell as he ran around the corner to meet up with me. So we headed out on the trail and it was covered with a fresh layer of 4-6 inches of snow and it was snowing heavily the whole run. Pretty slow the whole way but we did test how fast we could run for one mile and hit a 6:29 but this was hard as the feet were really slipping on every push-off. We ended up running just under 8 minute pace the whole way. No additional falls but a few close calls as in some spots there is still ice under the snow on the trail. Then both I and Sarah's running partners cars were stuck at Sasha house. We eventually got them going but going back and forth slowly until we got enough momentum to get out of the curb area on the side of the road. It was interesting getting back to my house as I had to find a more round about way since people were stuck on the hill going up the normal route to my house. By the time I left for work I shoveled an additional 6 inches out of the driveway so we have had over a foot of snow and it is still snowing pretty heavy right now. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 13.30 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.30 |
| AM - Very unevetful 13.3 miles with Sasha on the ice again but no ice capades this time at least. Slow running just under 8min pace but survived. We talked about a wide variety of subjects which made the time fly. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 12.20 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.20 |
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AM - Easy run with Sasha on the ice again. Was planning to go more than 10 but the knee was acting a bit funny so 10 was good enough. PM - Went on a scout camp out that involved doing a two mile hike in snow shoes at about 9,000 feet. It was dark when we started and I was asked to lead and break the trail to the Yurt (small tent like structure in the middle of teh woods). The problem was there was about 10 feet of snow and about 4 feet of fresh powder. I had a very good pair of snow shoes but with the powder I was still sinking in up to my thighs with every step. athose behind had it much easier as I was pushing the snow down for them. It took us about an hour and a half to go 2 miles and I was working my butt off. The hip flexors were getting a killer workout. This was a lot harder than any of the 15 mile runs I have been on lately. In the morning the way back was not as bad as the trail we made the night before was still pretty good with only about 4-6 inches of new snow. Still a workout but much easier. So two miles on snow shoes but as good as a 13-15 mile run leg muscle wise.
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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 |
| AM - 2 more miles in snow shoes. Got home after little sleep and the hip flexors and knee were beat so did not join Sasha and Jeff for a run. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| AM - 2 miles on the BYU indoor track with push-ups, sit-ups and strength drills as well and then joined Sasha and Jeff for 10 more miles. Overall averae pace was about 7:15 for the 12 miles. Not bad for the ice and snow on the trail. I have been doing some strength drills and hip streches three days a week to see if it helps my hip and stride issues. Today was the fourth time doing these and I am starting to notice that I feel like I am running taller and have better overall knee lift and push-off. I mentioned this to Sasha and he said it did not look like my right leg was dragging behind as much either so he suggested we do the stride length measurement in the snow again as well. So we measured and the stride was much closer. It went from a almost three inch difference to only a 1/2 to one inch stride length difference. So the extra 15-20 minutes three days a week may be paying off. One can at least hope so but only time will tell. The knee is still nagging a bit so I guess I will stick to 60-70 miles this week as well. Looking forward to getting miles up but I want to make sure the knee is pain free first. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.50 | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.50 |
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Woke up at 4:30am and went to Sasha's as normal but today was an unusual event as I knocked on Sasha's door and waited for 30 minutes and no Sasha. Sasha is usually very reliable and even if he is behind a little he always answers the door. So I decieded to just head home and go to work early and then run in the afternoon when it is a little warmer anyway. Maybe Sasha will join me later today as well.
PM - Ran at the BYU indoor track with Adam and kids. Did 1 mile in 8:11 with Jared and then 3 more with James at sub 7:00 avg. Then one more mile at 6:25. So hit 5 miles in 35:10 and decieded to pick it up a bit. Did the next 5 miles in 29:47 with all miles right at 6:00 pace except one at 5:47. Then ran another mile with Jared and James in 7:46 which is Jared's best mile time. So 10 miles of 11.5 was at sub 6:30 average. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.10 |
| AM - Very early and cold morning at 5:00am and 8'F. It didn't seem to bad as at least the wind was not blowing. Very easy and slippery but still well ahead of the 8 minute guy. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 11.30 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.30 |
| AM - Very cold 3'F run at 6:30am. Nothing exciting just another easy run in the frigid weather. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.10 |
| AM - Easy cold 10.1 miles with Sasha. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 13.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 17.10 |
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AM - 2 mile warm-up and then paced Michelle for the Painters 1/2. The knee hurt during the warm-up but not too bad during the race. The good news is that 6:00-6:15 pace felt very easy and smooth. It was fun to push Michelle and see her accomplish a new PR. The course was short as the GPS after downloading gave me 12.92 miles. At the pace she ran this would convert to it being short 1:03. So her time of 1:21:39 plus 1:03 gives her an equivalent time of 1:22:42. Also along the way she hit multiple road PRs. According to my GPS data the splits are listed below but the fastest 5K section during the race was a 19:16 and the fastest 10K section was a 38:43. We hit 10 miles at 1:02:58. I think the 10K and 10 Mile are both road PRs for Michelle. I was being very vocal the last 4 miles as I could tell she was hurting. She hung on pretty well though running about 20:10 for the last 5K. Overall a good weeekend with a good tempo run and pacing a fellow FRB member to a new PR. The big event of the weekend was I forgot my shoes and ended up running in a pair of Steve's old racing flats which were about a 1/2 size to big but they did the job. Thanks to Steve and his wife for the great hospitality and making the trip so much fun. Oh yeah I still won my age group as well. Garmin data follows: | Mile | Split | Elevation GN
| Elevation Loss
| | 1 | 6:21 | 84 | 68 | | 2 | 6:18 | 115 | 69 | | 3 | 6:08 | 84 | 139 | | 4 | 6:18 | 122 | 111 | | 5 | 6:29 | 153 | 95 | | 6 | 5:59 | 74 | 113 | | 7 | 6:15 | 72 | 98 | | 8 | 6:24 | 127 | 80 | | 9 | 6:27 | 111 | 83 | | 10 | 6:15 | 141 | 187 | | 11 | 6:25 | 121 | 151 | | 12 | 6:25 | 83 | 78 | | 12.92 | 5:51 | 93 | 88 | Totals (12.92)
| 1:21:39
| 1380 feet
| 1359 feet
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.10 |
| AM - 10.1 miles in the fresh 3-4 inches of snow on the Provo River. Had about 6-7 inches in my driveway by the time I got home. Shoveled the driveway for 30-40 minutes and I will have to do it again later as it has only been a couple of hours and there is another 3-4 inches already. Showed Sasha the drills that I do 3 days a week that seem to be helping me. He has a hard time doing them especially when I try and get him to do them faster. I think over time these could really help him as well. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 13.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.10 |
| AM - An interesting morning on the trail after it snowed about a foot yesterday. The trail was very slick and running in the fresh snow for 13 miles was like running in the sand. Pace wise the run was easy but it felt a lot harder than 7:45 pace normally feels. Sasha stopped for a VPB and it took him just over 4 miles to catch up and he only had to make up 37 seconds. It was hard to run fster than 8 minute pace today. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.10 |
| AM - Super easy but icy 10 miles at about 8:00 average with Jeff and Sasha at 5:00am. Talked about lots of varied topics and just enjoyed the run. Several close calls on the ice. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.45 | 0.00 | 0.00 | 0.65 | 10.10 | 0.00 | 0.00 | 10.10 |
| AM - Mostly easy 10.1 miles with Sasha on the normal Provo River route. On a clear section we did three pick-ups at about 5:00 pace (probably about 400, 400, 300 length on pick-ups). I was going to run 13 today but the knee was bugging me all day yesterday so I figured I better keep it at 10 for now. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.10 |
| AM - A heat wave has hit Provo as it was about 29'F this morning. Ran with Jeff and Sasha on the Provo River routine 10.1 mile route. We averaged about 7:42 pace but it was pretty slick today. All of us had a couple of sliding adventures but no falls. I am really looking forward to winter going away. It will be nice to be able to run on a surface with traction and not being worried about hitting ice and going down. The cold does not bother me nearly as much as the fact that we are running on snow and ice day in and day out. I will see the doctor next week about the knee so we will see what they say. I have been surviving on 60-70 miles a week but really just want to get this thing fixed if possible so I can really start training again. Right now it feels like I am really slacking and not building the base I really wanted to this winter. | |
| | Race: |
Salt Lake City Track Club 5K (3.1 Miles) 00:17:16, Place overall: 8, Place in age division: 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 | 3.10 | 0.00 | 0.00 | 0.00 | 11.20 |
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AM - Went up with Sasha and Steve to run the SLTC 5K. Ended up 8th overall with a 17:16. I had no goal going into this race except to just run by feel and make sure I did not damage the knee any worse than it is. So after about 4.5 miles of warm-up and doing my drills I headed to the start. The knee pain was there but bearable and not getting worse so no real problems. I drove up with my son James and Sasha and we picked up Steve along the way. Met Adam W. and James at the start and guessed a good start pace would be between 5:20-30 pace and just see how things went after that. Adam took off a little faster than me so I was content just hanging back a little bit. I did not look at me mile splits until after the race as I was just trying to run more by feel. The funny thing is that the pace did not feel fast but I did not feel like I could get moving any faster. It felt more like 10K to 15K pace but that is abouot all that the legs wanted to give. Breathing was fine and I never really felt the true pain of a 5K. After looking at splits I ran fairly even paced. 1st mile was 5:30, 2nd mile was 5:30 and 3rd mile was 5:40 according to GPS which measured the course right at 3.11 miles. I think I slowed during the third mile a little because I caught up to another runner and was sort of stuck behind him for about a half mile or more. The road had some snow and ice on it and you had to run in a single file line unless you wanted to go in the snow and ice. Everyone once in awhile it would open up so you could run two wide and try to pass but when it did there were runners coming in the other direction blocking the way. I finally got around the other runner with just under a half mile to go and I put about 7 seconds or so on him in less than a half mile. I was closing on Albert Wint fairly quickly but ran out of time. I think I could have caught him if I had another mile at most. So I ended up 8th overall and 2nd in my age group. The FRB Team had a decent showing. We had 4 of the top 8 runners with Steve 3rd, Sasha 4th, and Adam W. 6th. The course was very flat but it was snowy and icy and at the 180 turn you had to come to a complete stop or you would have fallen on the ice. In fact some did fall that tried to run through the turn around. Overall a decent race but definetely not where I want to be right now. Off to the doctors next week to try and find out what is going on with the knee and maybe even get on the path to healing. It least it was fun to get out and represent the FRB and socialize.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.10 | 0.00 | 0.00 | 0.00 | 10.10 | 0.00 | 0.00 | 10.10 |
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AM - Overall a bad run day all around. Very easy super icy run today. Normal route and a major heat wave at 40'F so I was expecting good trail conditions. I couldn't have been more wrong. The snow that was on the trail had turned to ice and was covered with a layer of water from the warmer weather which made it about as bad as it could get. On the dry sections we could move but then had to slow to almost a walk on the icy sections. To top things off the knee was terrible today. It was as bad or worse today than it has ever been. I have a regular doctor appointment later today and will probably get an MRI and then tomorrow I have an appointment with a Chiropractor/Sports PT. So between the two I hope to try and figure this knee thing out. I am a bit nervous about the MRI as I am hoping it is not something too serious. So a down day today in many ways.
Went to the doctor today. Had a good talk with him as we discussed running as he is planning on doing his first marathon at Ogden this year. I told him about the FRB as well and he said he would check it out. He also saw Spirit of The Marathon the other day. He was interested in trying to find others that get together and run as it showed on the movie. I told him we had runners of all abilities and I was sure he could find others to run with from the blog in the Provo area. Anyway he thinks it looks like a soft tissue issue which is what I kind of suspected as well. He ordered an MRI and also gve me some prescription strength Naproxin to try instead of my current Ibuprofin treatments. I will hopefully find out tomorrow when my MRI will be. From there depending on what it shows I will either be recommended to a Orhtopedic Surgeon for further consult or if nothing really shows then I will be recommended to a Physical Therapist for further evaluation. Either way I just want to know whats going on so I can try and fix it. Keeping my fingers crossed for a best case scenario. At least my Doc was somewhat into running which made things nicer. | |
| | 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 |
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AM - From bad to worse today. The knee was killing me today the entire run so I turned around after three miles and headed back. The pain was the worst it has ever been. The only way I can describe it is that it felt like someone was poking me in the knee with a knife every stride. The only other time I have been in this much pain while running was when I had a really bad stress fracture in college. So right now things are not looking good running wise. I may be reduced to cross training for awhile. Looking back at my blogs I initially hurt my knee on November 15th. So it has been almost 11 weeks that I have had this problem. It is time to get it fixed and stop playing around. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.50 |
| AM - So I did my stretches, and drills along with push-ups & sit-ups etc... Then jogged to see how the knee felt. It still hurts so I jumped on the bike at the gym and rode for 40 minutes hard. I am really not into this cross training thing. I hope I can more motivated to do it as it just is not as fun or fullfilling as running. I tried the elipitical but it hurt the knee as well so I guess I need to stick to the bike for now. The only problem with the bike is my butt bone is sore from the seat. On another note I am still waiting for my MRI to be scheduled. However, I went to see Dr. Brady for chiropractic work. I was actually very pleased (thanks Josse). He worked on my hip, back and knee and spent about an hour and a half really working me over. He thinks my knee problem may have been brought on by the hip. He was pretty surprised how tight my hip was. He did some deep tissue ART type work on the hip which was a bit painful and then he also did some acupuncture and electro therapy where he hooks a device up to the acupuncture needles and sends electric pulses deep into the hip area. This was very uncomfortable and I am not a big fan of needles so not much fun. It felt like someone was tapping on the muscles in the hip with a hammer as they twiched. He then did some ultrasound as well. If that wasn't enough he then stuck some more needles in my knee and did some more of the same along with more ultrasound. His approach might have scared some away but I am ready to get healthy so I was willing to give it a shot. He seems pretty sharp and he seems to understand athletes. He has worked on Maggie Chan and some other BYU runners in the past as well. He showed me several stretches to work on the hip as well. He truly seems like he wants to help fix the issues and help me get faster. His prices are very good compared to others I have tried and he does not seem like the type that wants to treat me forever. His approach is to get me healthy as quick as possible and then teach me how to keep things that way on my own. He did a few hip and back adjustments as well that actually made my back feel the best it has in a long time. I also noticed that the rest of the day and today the hip felt a lot looser. It is sore, but he said to expect that, but feels like it already has a bit better range of motion. He said I may not like some of the stuff he was going to do right now
but eventually I will be thanking him for it. I hope he is right. So far now I am in therapy and cross train mode. More to follow once I get the MRI and more treatments from Dr. Brady as well. I am not looking forward to more acupuncture but if it works I can deal with it. Besides Deena Kaster does it a couple times a week.
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| | 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 |
| No running just rest the knee. |
| | 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 |
| No running just rest the knee. |
| | 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 |
| No running just rest the knee. |
| | 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 |
| No running just rest the knee. |
| | 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 |
| No running just rest the knee. |
| | 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 |
| AM - 5 easy miles on the BYU indoor track today. First run in a week to test the knee. The knee felt much better but still not 100% for sure. The first mile it was pretty good and then it hurt ffrom 1 to 1.5 and I thought about stopping but then it got a little better so I kept going. From then on it hurt a little of and on but not too bad. So a good sign that it feels a lot betterthan last week. Progress but not as much as I would like. 5 miles in 35:25. I think I will stick to 5 miles a day the rest of this week indoors and see how things feel. If it gets worse at all then it is back to more time off or maybe try a treadmill and see it if it feels better on that. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.20 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.20 |
| AM - Did core strength and stretching and then joined Sasha and Jeff for 6 easy miles. The good news is the knee felt a bit better. It hurt a little for the first 1.5-2 miles and then I didn't notice it much after that. The plan is to stick to 6 miles a day this week and see how things progress. |
| | 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 |
| AM - Another 6 easy miles with Sasha. About the same as yesterday knee wise. Some pain for about 2 miles and then much less after that. |
| | 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 |
| AM - Met Sasha and Jeff for 6 easy miles again. The knee was a little more noticeable today and bugged me for 3-4 miles and then started to feel a bit better after that. It is a strange because it hurt in a slightly different area this morning. It was more towards the front of the knee just below the knee cap today versus the outside of the knee joint. Overall the knee feels much better walking up stairs so that is good. Also did core strength and stretching as well. | |
| | 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 |
| Am - Another 6 easy miles. Knee hurts but bearable. |
| | 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 |
| AM - 6 miles with Clyde, Sasha and Jeff. Trail was decent so closer to 7:00 pace today. Knee hurts but better than yesterday. |
| | 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 |
| AM - Easy 6 again with Sasha, Jeff and Tyler joined us at first but his ankle was hurting so he headed back to do some cross training. Knee was not so good today but still bearable. A day off tomorrow will do it some good. |
| | 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 |
| AM - easy 6 again. |
| | 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 |
| AM - easy 6 again, knee still not good. Pain has changed and I am not sure that is a good thing. I will just keep it at 6 for the rest of the month through Del Sol and then I am not sure what I will do after that. | |
| | 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 |
| AM - Well I was miserably sick for the last four days in bed. I have not beeen that sick in a long time. I have been on a liquid diet since thursday and still am but feeling a lot better. The blessing in disguise is when I ran 6 miles this morning the knee felt better than it has in at least a month. Still not 100% but much better. Pretty busy at work lately so not much blogging and being sick and injured does not help matters. |
| | 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 |
| AM - Easy 6 with Sasha and Josse this morning. The trail was a bit icy and slick but other than that it was a balmy 33'F. The knee felt pretty good again today even a little better than yesterday. So the knee seems to be on the mend, hopefully. Now I just need to shake the last of the sickness. I was still on a mostly soft food diet yesterday but things are feeling better each day. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| Easy not feeling good. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.10 |
| AM - 6.1 miles with Josse, Steve, Jeff, and Kory before heading to AZ for Del Sol. |
| | Race: |
Del Sol Relay (181.7 Miles) 17:04:37, Place overall: 1, Place in age division: 1 | | 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 | 3.85 | 0.00 | 0.00 | 0.00 | 4.85 |
| First day of the Del Sol Relay. After sleeping not so good we all headed over to Lybi's house to hang out and wait for our time to depart to the start of the Del Sol Relay. We met up with the rest of the team at the start of the race in Wickenburg, AZ and hung out waiting for the race to start. We started at 6:00pm with 5 other teams which was the last start time. The first teams started at 9:00am. I will let everyone else comment on their specific legs but I was in van #2 with Adam, Kory, Sasha, Jeff and Steve. I was really concerned that I was not going to be able to run anywhere close to my predicted times and was very concerned that I would struggle to run even close to 6:00 pace. Besides the fact that I have not been able to hardly run at all the last month I came down with the flu last weekend and my throat had not recovered and I was feeling pretty trashed overall. I really did not want to let the team down so I was pretty nervous about how my body would respond and perform. So when it was my turn to run at about 9:00pm I was not very excited but I was determined to not let anyone down. So I took the hand off from Adam, who ran very fast, and just tried to relax and tell myslef to run hard and just kept pushing thinking to myself to just push no matter what and at least make it through one leg with a decent time and try and be as close to my predicted time as possible. My first leg was suppossed to be 4 miles with the first 2 fairly flat and the last 2 on a slight uphill. The total distance measured short at 3.85 miles. The toughest part about this leg was teh fact that there was 3 cattle guards and crossing cattle guards at night running sub 6:00 pace is a little scary. My first mile was 5:48 which was 12 seconds ahead of predicted pace so I was happy and although not feeling goo just focused on pushing and trying to stay ahead of pace as long as possible. The 2nd mile was a 5:38 and now I was 34 seconds ahead of pace and glad I had put a cushion before starting the climb. This is where the real climb began and to top it off I turned into a pretty decent headwind. This made things hurt and the 3rd mile was a 6:19 but I was still 15 seconds ahead of predicted and hanging on. The last split was 5:04 for .85 miles which is just under 6:00 pace so I ended up with 22:51 for 3.95 miles and about 15 seconds ahead of predicted pace wise and 1:09 ahead of actual predicted time. I handed off to Kory and jumped back in the van. At this point I was not sure how the rest of the night would go as I was feeling wiped out and my throat was killing me. The knee survived but it was a bit stiff after getting out of the van and walking around and jogging at the next exchange. So my next leg was after midnight so you can read about it on my next days entry. |
| | Race: |
Del Sol Relay Day 2 (181.7 Miles) 17:04:37, Place overall: 1, Place in age division: 1 | | 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 | 6.35 | 0.00 | 0.00 | 0.00 | 8.35 |
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Ok, the race goes on. After leg one complete for Van 1 we had a about a 5 minute lead and then when we handed off to Van 2 we had about a 7 minute lead so we were able to add a couple minutes to the lead Van 1 gave us which was a good sign. We were still not comfortable at this point though becasue a 7 minute lead is not impossible to overcome. So we headed off to exchange point 18 and tried to get some rest while we waited for our tunrs again. I ended up getting about an hour of sleep on the ground sharing a couple of sleeping bags with Adam and Jeff. When Van 1 arrived and handed off to Adam this time we found out that they had run very fast and now handed us a 17+ minute lead. This was lead by an incredible performance by Logan where he PRd at 5 and 10k during his 7 mile leg splitting a 10k in 30:30 at about 2:00am on his second leg. So after Adam took off it was time to drop me off. I was still very concerned with how I would perform as things had not really improved as far as how I felt. During my warm-up the legs were dead and the throat was still swollen. This leg for me would be 3 miles of gentle down, about 1% with a flatter section in the middle of mile 2. So I figured just go out hard and survive again. My predicted pace was suppossed to be about 5:30 so anything clsoe to this would be great. The first mile I just dug deep and focused on forum and leg turn over and hit the split at 5:15. I was pretty happy with this and although it flet hard I still thought I could at least maintain sub 5:30 if I just kept pushing. The 2nd mile started to flatten out and feel tougher but I still hit a 5:25 split. With 1 mile to go the pain was pretty bad and I felt like I could barely breath but just kept hammering knowing the finish was near. At one point I lost track of where I was running in the dark on the road and the next thing I knew I was in the middle of the highway on the double yellow line. Good thing no cars were coming at the time. The leg was only suppossed to be 3.1 miles but when I hit my 3rd mile split in 5:20 and the exchange was still aways off I knew it would be long. So 3 miles in 16:00 and handed off at 3.2 miles in 16:59 and under projected time again averaging 5:20 per mile. This was a great leg for me in the condition I was in. At the end my head and stomach were spinning and I dry heaved a few times and jumped in the van. The stomach hurt for some time after this leg. Now it was time to move on. Everyone else continued to run well and we handed off to Van 1 again this time with a 22 minute lead so we added another 5 minutes to our lead. We were now off to our last resting point. After a verys hort rest, probably less than 30 minutes of sleep, it was our turn to run again. We had no idea what our lead was at this point but we were now focused on a new goal to try and break 17 hours. I am off to the airport for another trip and will continue later the rest of the story. Ok, after a week away I am back in town and might as well finish the story for the last leg. My last leg started on a pretty steep incline for the first mile, although I was glad I did not have Adam's leg as he had over 3 miles of grueling uphill to hand off to me. I was feeling very trashed by this point and just wanted to get through this last leg as best as I could. During the warm-up te knee was very stiff and I was concerned as it did not seem to loosen up much. I figured I would just hammer the uphill mile as best as I could and then put it in cruises control for the 2 down hill miles to the exchange. There was a bit of a headwind as well so that did not help much along with the fact that the heat was now becoming a factor. So overall not a fun leg at all but I held it together ok. My splits were 6:01 on the uphill mile which was faster than I expected. Then the down started and I was able to hit a 5:37 2nd mile and a 5:31 3rd mile. A little dodging traffic across the highway to get to the handoff but I was very glad it was over and also happy that I was only 3 seconds off of predicted time so I held together. Overall this was an awesome experience and I had a blast. I will pay with a bum knee but it was worth it.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles with Sasha and first 2 with Hyrum. After over a week of letting the knee rest it is still trashed. I am going to keep running and see if it gets worse and I guess it is back to the doctor again as well. I am starting to wonder if I am going to get over this anytime soon. I am starting to think res may not be doing the trick as I did not run for 8 days and it did not improve and I think it even got worse this time. Kind of bummed so sorry for not being on the blog more often. | |
| | 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 |
| Early run with Sasha, Josse, Jeff, and Adam. I was able to get in 6 miles but still painful. Yesterday after running the knee was killing all day and today it has been pretty sore all day as well but not quite as bad as yesterday. I have not been using anti-infl. meds this week as after being on prescription stuff for a month I think I need a break. That might be why the pain has been a little worse throughout the day than before. I will continue with the 6 mile runs for now and hopefully get back in to the doc for another visit soon. If I need surgery or need to get it scoped I would prefer to just get it done, in fact I am almost hoping for that at this point as it seems it would be better than not knowing and this thing just not healing up. At this point I do not think it is going to heal up on its own with just rest but I may be wrong. If all else fails then it may mean I have to end up taking a much longer period of time off. It is starting to look like 2008 is going to be a loss running wise for me. | |
| | 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 |
| Did not get up to run with Sasha as I did not sleep well and was feeling pretty bad. So I ran 4 miles with kids when I got home with last two at 7:00 pace with James. Knee hurts pretty bad still and to top it off I think I am coming down with something again. When it rains it pours! | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| Ok, so I figured I would start blogging again even if I am not able to really run without pain still. Unfortunately after over a month off the knee is not better. In fact it has actually gotten a little worse if anything. It pretty much hurts every single step when I run and it even hurts when I bike. So it is back to the doctor today and I am going to ask for a referral to an orthopedic specialist to try and discover the cause of this problem. Now that school is out I have a little more time to try and work this out once and for all. I did run an easy 2.5 miles this morning and also did about 100 push-ups and sit-ups. I wore a knee brace but it did not seem to help much as the knee hurt every step of the way. I mainly wanted to run this morning just to see where the knee was at and also make sure it is a little sore when I see the doctor today. I know this sounds funny but I want some soreness so the doctor can isolate wear the issue is a little easier. Thanks for the support from those that have sent words of encouragement while I have been off the blog. More to follow even if I only blog push-ups and sit-ups I will try and blog how things are going each day.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
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Another easy run. 3.5 miles with the same pain. Also did about 60 push-ups and sit-ups.
Went to the doctor on Monday and he referred me to an Orthopedic Surgeon as I expected. I will see the Ortho on Wednesday afternoon and see what he thinks. My doc thinks it could be one of a couple things or a combination. It could be a torn/damaged ACL or based on the muscle atrophy it could be that I have some sort of spinal damage that has caused nerve damage that is causing issues with the nerve signal to that leg. He debated wether to get a back MRI right away but deceided to let the Ortho look at it first and order any tests he thinks are necessary.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
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Easy 2.5 miles and 100 push-ups and sit-ups. Off to see the Ortho later today. Ok, back from the Ortho. He is supposed to be one of the best in Utah. He is the team ortho for BYU. After checking me out and listening to my symptoms he is almost certain that I have a meniscal tear. Scoping the knee (arthoscopic surgery) to find the tear and then doing a Meniscectomy is what it will take to fix it. So surgery is the next step. The good news is that depending on how bad and the location of the tear he has had some athletes back to full training as soon as 10 days. The worst case is 3-4 weeks. However, I am leaving for Fort Knox in a couple weeks and won't be back until 3 July so we could not schedule the surgery until the 10th of July. If all goes well maybe I can be back training again by the 1st of August. So until then I will just keep up my easy jogging routine as he did not think I would cause any significant damage as long as I took it easy and as long as the pain does not get any worse.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
| Another easy 3.5 miles. I have been helping a couple students try and get in shape and running about 9-10 minute mile pace with them. The knee hurts at this pace but not as bad as when I try and pick it up. Also did 60 push-ups and 60 sit-ups. |
| | 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 again normal pain in the knee. 100 push-ups and sit-ups. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.30 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.30 |
| 5.3 miles with cadets trails/hills. I ran with a group of students at a decent pace. We pushed the uphill sections a bit and then took it easy on downs. The up was ok, still normal knee pain but doable. The downs killed. I probably over did it but since I am having surgery anyway I didn't really care and I wanted to run with the group so I did. | |
| | 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 |
| Mostly mountain bike riding and hiking. Easy but the going uphill on the bike hurts the knee more than running. Also did 200 push-ups and 200 sit-ups. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Ran with students again. Plan was only to go a few miles with them but I couldn't resist and ran the whole way trying to push the faster ones. We ended up running 10 miles in 75 minutes with the middle 7 miles at 7:10 average and the last four miles sub 7:00. It pretty much sucked as I am not in very good shape to do this but I was determined to stay with the top two guys. The knee hurt but not as bad as I would have expected. | |
| | 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 | | 0.50 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| 2.5 miles with last 2 miles pacing students during the 2 mile run of a practice PT test on the track. Paced the faster runners to a 12:29 two mile. Knee kills but pain is only weakness leaving the body! also did 150 push-ups and 100 sit-ups. | |
| | 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 and 200 push-ups and 200 sit-ups. Also played some ultimate frisbee which probably was not the smartest idea with the knee but I am tired of not having fun. So I had fun and the knee hurt but survived. | |
| | 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 |
| Ran with cadets again. Easy mile warm-up and then paced them during track workout followed by an easy mile cool down. Ont he track I ran 6x 400s in about 1:25 each and 1x800 in 2:50. Still have knee pain but I ran without the brace today and the knee pain seemed a bit less than normal. So no miracle healing yet but I am still not counting it out yet as the surgery is not until July 10th so there is still time for a miracle. Also did about 100 push-ups and 100 sit-ups. I am getting in pretty good shape upper body wise at least. | |
| | 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 |
| Very easy 2 miles and 150 push-ups and 150 sit-ups. |
| | 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 |
| Easy hiking at Arches National park. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| In Moab at Arches National Park. Ran and hiked a total of at least 10 miles with at least 5-6 miles of it trail running and the rest climbing over rocks and rough terrain. |
| | 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 |
| Hiking and rock climbing at Arches National Park. During this time I really tweaked my knee hopping across a crevasse and was in pretty severe pain for a little bit. See Monday's story. |
| | 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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Rested knee after a long weekend of hiking in Moab.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.10 |
| Ok, a strange thing happened this morning. I ran 2 miles in 13:30
with cadets and for the first time in months the knee really did not
bother me. I felt it a little but not the normal every step pain that I
have been experiencing for months on end every day. So maybe something
has happened. I have a theory but we will wait and see if it pans out.
If so then I may still get the miracle I had been praying for and not
end up with surgery. If not then I am still ok with surgery in July if
required. So my theory is this: We were in Moab hiking a lot at
Arches National Park this weekend and I was really stressing the knee
quite a bit with a lot of climbing over rough terrain. During our last
hike on Sunday evening in the "Fiery Furnace" of all places I was
hopping from rock to rock across a large crevasse and felt a severe
sharp pain in my knee that was the worst pain I have felt in it to
date. It was bad enough that I was gritting my teeth in pain for a
couple minutes and wondering if I was going to be able to continue the
hike and make my way back out. After that the knee was sore but I
managed to continue and make it out of the "Fiery Furnace" ok. So today
when I started running I noticed immediately that the knee was not
hurting like it normally did. I could feel the knee but not anywhere
close to like before. My theory is that when I made this jump and felt
the pain that it was the torn piece of meniscus tearing completely off.
I am not sure if this is possible but I imagine it is since a torn
meniscus is a flap of torn tissue/cartilage and the pain is normally
caused by the torn piece interfearing with normal knee movement. During
surgery they go in and cut this piece off to smooth things out and
restore normal movement. So I wonder if this is possible? I guess I
will find out as I continue to run over then next month and see if the
pain completely goes away or not. Either way it was nice to run a
couple miles and not be in so much pain. So this weekend I was thrown
into the "Fiery Furnace" and came out better than when I went in! Also did 175 push-ups and 175 sit-ups. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Well another decent day with much less knee pain than previously. Still some minor pain but much more tolerable. I ran a track workout with our BYU students. We did 3x1 mile repeats with a 800 jog rest between. Repeats were as follows: 6:10, 6:04, 5:58. They all felt very comfortable and relaxed and the knee was ok, not good but ok and that is a huge step forward from the last 5 months. Afterwards did 100 push-ups and 100 sit-ups. Adam also joined us for the workout and afterwards I helped him work on some drills to improving his running stride and hopefully his overall speed. So two days in a row where running actually was not a very painful event for a change. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.10 |
| Easy 2.1 miles and 150 push-ups and 150 sit-ups. |
| | 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 |
| In Fort Knox until the 3rd of July. Just traveled today no run but did 50 push-ups and 50 sit-ups. |
| | 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 at Fort Knox. It is very humid but it is also not at altitude so breathing is easy but you sweat a lot. The knee still hurts but again not as bad as it has previously. Ran with the LTs that I am working with. We did 10x1min hard with 1 min easy rest. The 10x1min was at about 5:30-40 pace. As I sped up that is when I could feel the knee a little more. Did 100 push-ups, 100 sit-ups and 10 pull-ups before the run. | |
| | 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 easy miles in humidity at Fort Knox with a few small hills. 100-push-ups and 100 sit-ups. |
| | 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 at Fort Knox and 100 push-ups and sit-ups and 10 bar dips. | |
| | 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 to moderate miles with 250 push-ups and 250 sit-ups. Knee ok but still not 100%. So most likely the meniscus will need a little cleaning up on 10 July. |
| | 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 |
| Easy 5 miles and 50 push-ups and sit-ups at Fort Knox. | |
| | 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 |
| 100 push-ups and 100 sit-ups. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles with 2 miles at 6:25 and 6:20. Also 100 push-ups and 100 sit-ups. |
| | 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 |
| Very easy 2 miles and only about 25 push-ups. Long hot busy days now from 4:00am until 10:00pm. Rappelling and swimming today. |
| | 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 and 210 push-ups and 100 sit-ups. |
| | 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 |
| Playing Army marching through the woods for next three days. Did at least 6 miles of hiking. |
| | 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 |
| More marching through the woods all day and night. Also did 60 push-ups for fun. Probably 5 miles of hiking. |
| | 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 |
| Rest day after not really sleeping the past couple days. I did go to the gym and wanted to see how much I can bench press. I was able to bench press 185lbs. Not bad since I only weigh 140lbs. Finished off with 100 push-ups and 100 sit-ups. More hiking through the woods and hills all day tomorrow. | |
| | 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 |
| About 12+ miles of kiking on very steep and rough terrain for 6 hours. Crossed a river twice and climbed a lot of very steep terrain in spots you had to use hands to climb up. Overall a pretty tough day. |
| | 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 at sub 7:00 average with last mile at 6:10. More push-ups and sit-ups around 100 each. |
| | 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 |
| More walking and hiking today. Pretty much on my feet all day everyday rightnow from 4:30am until 10:30 at night. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.20 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.20 |
| Easy 3.2 miles at just over 7:00 average. Also about 100 push-ups and sit-ups. |
| | 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 |
| Hiking and on feet all day. |
| | 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 |
|
Hiking and on feet all day. |
| | 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 slowly picking it for first 4 and then easy last mile. Led the fast group of cadets and started with about 25 and by 4 miles was down to about 8. Ran miles at 7:15, 6:45, 6:35, 6:19 and then easy last mile to regroup everyone. About 50 push-ups and sit-ups. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| Easy 2.5 miles plus push-ups and sit-ups. These long days from 4:30am until 10:30pm are taxing. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| Easy run at Fort Knox. |
| | 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 run at Fort Knox. |
| | 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 |
| Ran Freedom 5K with son James. He did not run well as he was feeling sick. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| Easy 2.5 miles. |
| | 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 run. Also did Army Physical Fitness Test and scored a 345 on extended scale, 300 is max and you can score more for going beyond maximum scores in each event. I did 83 push-ups in two minutes, no resting allowed, then 90 sit-ups in two minutes. My goal is to be able to do 100 push-ups and 100 sit-ups so I am getting there. I know I am getting stronger as my max bench press is at about 200lbs which is 140% of my body weight. |
| | 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 |
| Hilly run with cadets plus a bunch of push-ups and sit-ups. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| Easy run with cadets plus 250 push-ups and sit-ups. |
| | 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 | 2.00 | 0.00 | 0.00 | 0.00 | 4.00 |
|
Ok, I have been back in town since 3 July trying to catch up at work. I have been running everyday and the knee pain has been minimal but still present. So, although I have been trying to talk myself out of knee surgery I am going through with it today. I head in this afternoon and go under at around 5:00pm. I can't eat or drink anything all day so I will be starving. Maybe this is to distract me from the thought of the surgery. I am hoping that the Dr. finds the issue and is able to fix it. I guess I will know soon enough.
So today I did a track workout as my last run. I bet their is not many people who can say they did a track workout the morning of their knee surgery. The knee was ok overall for the workout. Still some nagging but very minimal. Again, hopefully just my mind playing tricks on me trying to pretend nothing is wrong. So I did 8x400 repeats with a 400 jog between. 400s were all between 1:15 - 1:16 except the last one was in 1:12. Not bad considering the shape I am in. The 1:12 felt a lot tougher than it should have.
Hopefully, all goes well today and I am able to bounce back quickly. Supposedly if all goes well I can be back running again in 7 to 10 days. I would love to be back at it next week. I will try and post some information after the surgery as soon as I feel up to it. | |
| | 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 |
|
Below and on the following days blogs I will be blogging about my recovery from microfracture surgery. As a runner I did not find much in the way of others stories of recovery so if you happen to stumble across this feel free to follow my progress. If you happen to have microfracture surgery and have any questions feel free to ask or share your experiences as well.
Well the surgery is complete and it is not good news. I did not have torn meniscus. In fact a torn meniscus would have been great news compared to what was found. Just about anything would have been better. I had cartilage damage where a section of cartilage about 1cm was damaged all the way to the bone. In this case the only chance at healing and recovery was a procedure called microfracture surgery. If I had continued to run with this the cartilage damaged would have continued to get worse until I would have needed a knee replacement surgery at some point. This procedure has the rough areas of cartilage cleaned up around the damaged area and then the bone has several holes (microfractures) made in it so that bone marrow (stem cells) and blood seep out of the bone and in the process allow for new cartilage to form in the cartilage hole. However, this takes a long time and while this process is going on the leg cannot be allowed to bear weight. So the Doctor says I have to be on crutches for 4-6 weeks and put no weight on the leg at all during this time period. The best case scenario for a full recovery is 4-6 months minimum before running or doing any impact type activities. The most likely cause was my car accident as this is normally a trauma associated injury. I am on percoset which is a major pain killer. So right now I am pretty down. At this point I have a long road to recovery ahead and even then it is no guarantee that I can return to the marathon again. My doctor feels my chances for a full recovery are good but it will not be easy. I will start some physical training next week to work on keeping some range of motion in the knee without any weight bearing or resistance. The doctor has called for 4-6 hours a day of spinning on a bike with no resistance whatsoever. I am not sure how I will manage to get that many hours in but I am going to go look for a good spin bike tomorrow as the only way I will get in anywhere near enough hours is if I have a spin bike in my house and I spend every spare minute on it. Well, all I can ask is for everyone to keep me in your prayers as things are not so hot right now. For now I am sidelined with the hope that it is not permanent. | |
| | 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 |
|
Knee surgery plus 3 days (K+3).
Took bandages off for first time today. 3 very small cuts, two below knee and one on top inside of knee. Very small incisions about the width of a pencil. Surprised but happy to see minimal swelling at this point. Tonight I did 30 minutes on the spin bike but it was not really spinning. It was very slow range of motion (ROM) work. Just barely moving the pedals around for 30 minutes to keep decent ROM. The knee was tight but not much pain to speak of which I assume is a good sign. I am suppossed to get up to at least 4 hours per day of spinning as soon as I can. As long as it does not hurt then I assume I am ok. I will inquire more with the doctor later this week. I hate the crutches but if all goes well I should be off of them sometime during the Olympics this summer.
Thanks again for the support FRB. Run some more miles for me! |
| | 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 |
|
Knee surgery plus 4 days (K+4).
Minor swelling still but not much pain at all.
AM - Did 1 hour Range of Motion (ROM) on the bike.
PM - Did another hour of ROM on bike.
Going this slow on bike is very boring but the worst part is how sore my butt is. My butt is bruised pretty dang good at this point. I need to go to the store and invest in a good pair of biking shorts. I may add some swimming to my routine later this week or next. If I can run in the pool that will help and then I can also just swim with upper body only. That would at least give me some cardio work.
With all of the biking and swimming I am planning on getting over the next several months I guess I should look into doing some tri-athalons when I am fully recovered.
Still hate crutches but staying positive with bruised butt and all! | |
| | 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 |
|
K+5 (Knee Surgery + 5 days)
AM -1 hour Range of Motion(ROM) on spin bike.
PM - Another hour of ROM.
Getting a little faster each day but the butt still hurts from the seat. Also doing a few leg exercises as well, just trying to keep from losing all of the muscles in my left leg. Overall the knee feels ok with some minor swelling still. Not putting any weight on it is getting tough because at times I just want to get up and walk. I am really trying to take the no weight bearing serious as I want to give this the best chance at healing properly. Next week I can hopefully start up some swimming and pool running. We will see what the Dr. says. Hopefully with each passing day I am one step closer to my first day of running again. | |
| | 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 |
|
K+6 (six days post surgery but whos counting!)
AM - Another hour on my friend the spin bike work on more ROM.
PM - Yet another hour of ROM work on the good old spin bike.
Also doing some leg lift routines to work on some muscle maintenance. I have also discovered that my favorite thing to ice with is a bag of frozen corn. Although frozen peas and frozen blackberries work decent as well. THe corn seems to work best as it is really east to shift the corn around to conform to the shape of the knee and it seems to distribute the cold nicely without feeling like it is giving the knee freezer burn. So for those that ice often try the frozen corn strapped on with an ace bandage it works great. I am probably icing the knee about 4 hours a day still. Until tomorrow! | |
| | 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 |
|
K+7 (yes, 1 week since the surgery!)
If I can just keep taking it one week at a time it does seem as bad.
AM - One hour of ROM on spin bike.
PM - Another hour of ROM.
So one week of crutches complete and only 3-5 weeks to go. Next week if I am cleared to do so I plan on ramping things up training wise. I am going to try and set aside 2 hours in the morning and 2 hours in the evening for physical therapy and working out. Looking at therapy exercises and stretching, spin bike ROM, swimming and water running, and then also incorporating some weight training. I may not be able to do much with my left knee but I can still work the other parts of my body as long as it does not strain the knee. |
| | 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 |
|
K+8 (1st day of 2nd week of recovery)
AM - 1:15 of ROM on spin bike.
PM - 1:15 ROM again.
So to celebrate the start of week two of rehab/recovery I increased my ROM time on the spin bike. Total of two and a half hours today.
I am starting to be very thankful for normally having two healthy legs. As getting around on crutches and only one leg is really not much fun. | |
| | 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 |
|
K+9
Knee was a bit more swollen and stiff today so only 1/2 hour of ROM on spin bike.
Lots of ice and elevation today. Feeling lazy and fat today. I am going to have to watch my diet a bit better. | |
| | 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 |
|
K+11
AM - 1 hour 15 minutes spin bike ROM.
PM - Another 1 hour 15 minutes ROM.
Today was my first post operation appointment with the doctor. Nothing major to talk about. The doctor showed me the pictures of the surgery and gave me copies as well. I only have a hard copy of some nice high quality color images of my knee. The images are amazingly clear and detailed. The cartilage damage is clearly visible and it is in the exact spot that I had been having the pain in my knee. Based on the size and location of the injury he feels I have a very high chance of a full recovery. Right now I am cleared to do some swimming and other stuff as long as I do not put any weight on the knee, especially if it is bent at all. He is primarily concerned with focusing on the healing process first and then focusing on the strenghthening process after he is confident it has healed properly. So for now no physical therapy until I am off the crutches. I will see him again in 3 weeks to determine if I can start to get off the crutches or not but he thinks I stand a really good chance of being off crutches at the 4 week mark. So for now I continue on with the ROM work on the spin bike twice a day and I will try and slowly work in some swimming as well. | |
| | 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 |
| K+12 Nothing exciting to report today. Knee is ok. Some swelling still and stiffness but really no pain. Still on the the crutches. Of course the parking lot at my office is under construction and therfore I have to park a long ways off and hobble in on the crutches which is a good workout. Two hours total again today on ths spin bike for ROM. One day closer to being healed! |
| | 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 |
|
K+13
Tomorrow will be two weeks post surgery, yeah!
2 hours of spin bike ROM again today.
I am noticing that I am losing a lot of muscle definition in my left leg. I need to find something I can do within my limits to minimize this if possible. I think one of the hardest parts of this recovery is going to be strengthening my left leg again and learning how to walk and run again. | |
| | 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 |
|
K+14
On the spin bike yet again. Only 1.5 hours today.
The knee feels pretty good but it is hard to tell since I am not allowed to put any weight on it. I really just want to walk on it and go for a short jog. However, I know I can't. I am at the two week mark on crutches and hopefully only have two more weeks before I can start some physical therapy. Normally I am one to push the limits when it comes to injuries and recovery but with this I am trying to really hold back and listen to the doctor. So two weeks down and two or so two go and then the longer rehab process can begin. I am staying positive and really looking forward to being able to run again one way or another. | |
| | 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 |
|
K+15
Yet another day on the spin bike. 1.5 hours today.
The worst part about the spin bike routine is that my butt is very bruised and sore. I was hoping that it would get better after awhile but so far no luck. That and the hands get a bit sore as well. So I was wondering if there are any bicycle riders that have any suggestions. I have bought and use a nice pair of bike shorts and some good bike gloves but the soreness is still pretty bad. How long until the butt feels better if ever? Maybe I just don't have enough natural padding! | |
| | 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 |
|
K+16 (16 days post surgery)
1.5 hours on the spin bike for ROM.
Although I expect to get cleared to come off crutches after 4 weeks I am also aware that it will not be a all at once thing either. I have lost a lot of strength in the left leg so I know I have a long way to go to get it back. I also know it will be even longer until I can even attempt to run. However, I am taking it one day at a time and trying to stay focused on the end result which is a healed and healthy knee.
|
| | 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 |
|
K+18
2 hours on spin bike for ROM.
Nothing else exciting to talk about. |
| | 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 |
|
K+19
Only 1.5 hours on spin bike for ROM today.
Approaching 3 weeks and no major changes at this point. At times I feel really positive and the knee feels good but at other times I get pretty worried as I know I am losing a ton of muscle in the leg and am worried about wether it will recover fully or not. I guess that is just the normal roller coaster ride that I will be going through for the next several months as I work through this thing. The key is I will do everything I am told and will put 100% effort into this and ultimately overcome it one way or another. | |
| | 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 |
| K+20 2 hours of spin bike ROM. Internet was not working at home for several days but I am back up now. |
| | 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 |
|
K+21 3 weeks post knee surgery. Still not sure what to think as I cannot put any weight on per doctors orders still. I know the knee is stiff and there is some scar tissue but all of this is fairly normal I guess. The real scary part is how fast the quad muscles in my left leg have atrophied. My left leg is shrinking fast and the muscle is disappearing quickly. Learning to walk again will be all about building the muscle back up. Should be interesting in another week or so. 2 hours of spin bike ROM.
|
| | 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 |
| K+22 1.5 hours of spin bike ROM. Lately it is as if I can feel the leg muscles continuing to go away each day. Left leg is a little scary looking at this point. I am starting to get a bit nervous about the prospect of getting off crutches and starting the more serious rehab. That is when things will be the most difficult, I think.
|
| | 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 |
| K+23 23 days on crutches as of today and hopefully in the single digits remaining, we will see. 1 hour on the spin bike for ROM again. Should have done more! |
| | 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 |
| K+25 days 2 hours of spin bike ROM work yet again. See the doctor again in 2 days! |
| | 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 |
|
K+26 days
Tomorrow morning back to the doctor for another check. I hope it is good news. We will see.
2 hours of spin bike ROM split in two sessions again.
I am not sure what to think of the knee as it is really hard to tell anything right now. I know physical therapy will be slow and painful but I am looking forward to the challenge in one way because I think it will be better than just being stuck on crutches and wondering if things are healing or not. I'm sure in a week or two I may not be feeling the same about physical therapy. | |
| | 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 |
| K+27 days 2 hours of spin bike ROM again. Ok, so I had another Dr. appointment and things look ok. The good news is that I start formal physical therapy on Friday and I can start to try and learn to walk again. The process is going to be slow but at least I can start. Hopefully I can be crutch free within two weeks. The first step is I can bear weight while standing and I can start simulating a walking motion on the crutches gradually allowing myself to bear more and more weight on the leg until I get to the point where I only need one crutch. After that then I should be able to ditch the crutches all together after a few more days. Goal is no more than two weeks but I will take it gradual and also listen to the physical therapist as he will let me know when I can officially ditch the crutches. The down side as I quickly discovered is that even only bearing partial weight the little muscles I have remaining cramp up very quickly when I simulate walking with crutches and bear weight standing. So let the true rehab begin! More to follow after talking with the physical therapist on Friday.
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| | 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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K+28 Days (4 weeks since microfracture surgery)
2 hours on the spin bike for range of motion(ROM)
More on tomorrow's blog after my first day of formal physical therapy. | |
| | 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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K+29 days
2 hours on spin bike for ROM
First day of formal physical therapy and it went pretty good. Good is a relative term as it was painful and hard but this can be good as well. The only bad news is that the PT does not want me to come off the crutches until the 6 week mark. He prefers me to do the partial weight bearing simulated walking for two weeks first. He wants the muscle strength in my quad to return before I try and walk with full weight on the knee. So my metal friends will remain with me for a couple more weeks.
On a good note he was very happy and surprised with my range of motion at only 4 weeks after surgery. Before he measured my range of motion he said our goal would be to get me to at least 140 degrees. A normal athlete prior to surgery would be in the 150-160 degree range and returning to at least 140 degrees is a minimum goal. When he measured my range of motion it was already at 136 degrees. He usually only sees about 120 degrees at this point so I am doing good as far as range of motion is concerned. He had me do a bunch of different exercises to see where my quad stength is at and to start to rebuild a little as well. I was there for two hours so what little muscle I do have left in the quad is wiped out right now. As far as quad strength it was pretty sad. I essentially have almost no inner quad left. It is extremely difficult and painful to just lift my left leg in the fully straight position off of the floor while sitting. Took everything I had to get it off the floor. It was a pretty sad site but he said this is normal. I did much better at the other exercises so it is primarily the inner quad that has completely lost all strength.
So overall a tough but good day. I will be going to PT three times a week for the next couple months. So I am on my way back one step and one rehab exercise at a time. | |
| | 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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K+30 days
Normal 2 hours on the spin bike plus a whole bunch of rehab exercises all througout the day.
It is nice to see progress already. My range of motion has increased measurably already. I will not be surprised if on Monday I am at 140+ degrees already. We will see. One of the exercises is a simple one of just sitting with your leg straight on the floor and lifting it straight off the floor about 6 inches. Although this sounds very simple and I am suppossed to only do 10 reps 3 times a day it amazes me at how hard this is for my left leg. It literally takes all of the concentration and strength I can muster to get the leg off the ground. However, yesterday I was only able to get one set of 10 reps and then the muscle completely failed when I tried to get a second set in later on. Today I made progress and was able to get three sets of 10 in throughout the day. This may not seem like much of an accomplishment but for me it was a victory.
Congrats to all of the FRB racers today! |
| | 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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K+31 Days
1 hour on the spin bike and another hour of rehab exercises throughout the day.
Already seeing more progress than I expected, especially with range of motion. We will see what it measures tomorrow but I think it will be really good. Now I just need to get some muscle back in the leg. This is a long progress but I need to stay focused on small victories and right now range of motion success is a small victory I can focus on. | |
| | 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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K+32 days
Did 1:45 of spin bike and 2 hours of Physical Therapy and then headed down to Cedar City for a conference.
Physical therapy went well and my range of motion continues to improve. I was close to 140 degrees so not as good as I wanted but PT says I am doing great. |
| | 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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K+33 days
In Cedar City so no spin bike today. Did do a lot of physical therapy exercises. I was very pleased as my leg strength is improving very quickly. I was able to do 60 leg lifts today and less than a week ago doing 10 was a very difficult task. I asked the PT if I could do more than the assigned 30 reps if I could and he said as long as the only pain I have is muscular then it was ok. So I have been putting extra sets as much as I can. It is nice to see improvement so quickly. |
| | 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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K+34 Days
Tomorrow will be 5 weeks post surgery!
Drove back from Cedar City today. Did 2 hours of physical therapy when I got back. PT measured range of motion and I am at 140 degrees today. This was the first goal he gave me and wanted me to get it within two weeks if possible. I made it in 5 days so goal accomplished and time to move on the next goal of 145 degrees within the next two weeks. PT added some additional exercise machines today that made things a little tougher. I am up to 7 different machine exercises now. I have made it a goal when he gives me a set of 30 reps to do 40 if I can. He said this is ok so it gives me motivation to put in the extra effort. My legs are a bit tired tonight but that is a good thing.
1 hour on spin bike as well.
So hopefully only 1 more week of full time crutch use. I have been gradually putting more weight on the left leg as I walk with the crutches. So far not much pain so hopefully walking will go well next week. I am a bit nervous about how those first steps will go but at the same time very much ready to get rid of the crutches. | |
| | 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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K+35 days
5 weeks post microfracture surgery and counting
2 hours on spin bike again plus about 2 hours of other physical therapy exercises
I go back to the PT tomorrow and hope to have continued to make progress
I did figure out that the two hours of spin bike per day is actually up to about 20 miles of biking now so that means I am doing about 120 miles on the bike a week. Not hard but better than nothing.
More reports tomorrow | |
| | 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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K+36 days
Today was a good day at physical therapy. My range of motion measured at 143 degrees which was another improvement. I am almost at my second goal of 145 degrees. The goal was to get to 145 in less than two weeks from Wednesday when I measured 140 degrees. So it looks like I might make that much faster as well. After that it is on to 150 degrees an hopefully eventually equal my right leg of 155 degrees. The PT is still very surprised at how fast I am making progress with the range of motion. Strength wise things are improving and the goal is to be walking short distances by the end of next week. This will be a more difficult task but I will do what I can to make this happen.
So what does my day look like as far as training and rehab right now? Below is what my day looked like today.
5:30am wake up
6:00-7:00am spin bike for about 10 miles of spinning
7:00-8:00am leg strengthening and range of motion exercises
8:30-10:30am Physical Therapy Session consists of:
15-20 minutes of heat pad muscle warm-up
15 minutes of wall heel slides then measure knee range of motion
15 minutes of straight leg lifts and side leg lifts
10 minutes of quad flex and prone extension stretch
15 minutes of spin bike covering 2-3 miles
30-40 minutes on weight machines and slide machine for a total of 7 sets of 30-40 reps each
15 minutes of elevated ice on knee
Then I go to work all day and before bed I do the following:
8:00-9:00pm 1 more hour on spin bike (10 miles)
9:00-10:00pm more leg strengthening and range of motion exercises
So on physical therapy days I do about 6 hours total. This does not count the ice routine that I do for about an hour a day spread throughout the day.
2 hours and 15 minutes on bike = 22-23 miles today
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| | 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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K+37 days
37 days but who's counting
2 hours and 15 minutes total on spin bike today covering about 25 miles total
Also did ROM and strengthening exercises throughout the day. Pretty happy as I did 120 straight leg lifts and 150 side leg lifts. Considering I could barely do 10 of these about a week ago things are progressing nicely. Slowly but surely putting more weight on knee but still on two crutches. |
| | 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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K+38 days post surgery
Worked on leg strength today. Did 150 straight leg lifts and 150 side leg lifts as well as heel slides.
Better news is I was able to walk around the house with only one crutch. It was very slow but it is a start. It was not easy but not too much pain just mostly muscle support issues. I am going to try and walk with only one crutch as much as possible this week and maybe if things go well I can be off crutches by the end of the week. We will see. | |
| | 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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K+39 days post microfracture surgery
So today was another long physical therapy day.
Total of 2 hours and 30 minutes on spin bike for about 25 miles total. Also did 150+ straight leg lifts, 150+ side leg lifts, 45 minutes of heel slides, and increased weight on the 7 strength machines.
The best news is my range of motion measured at 145 degrees. So the first goal the physical therapist gave me was to get 140 degrees in two weeks which I made in 5 days. Then the next goal was to get 145 degrees in two more weeks. Again I reached 145 degrees in 5 days. So next step is 150 degrees in the next two weeks. Ultimate goal is approximately 155 degrees which will equal my right leg. Although it will probably get tougher the closer I get.
The other good news is I was able to do about 75% of my walking today on one crutch. It is very slow and awkward but this will help strengthen the leg even more and hopefully allow me to get off the crutches soon. My leg is pretty tired but that is ok. Not much pain in the knee, only occasional pain, which is a good sign so far.
So far so good. I am sure there might be some set-backs eventually but as long as I can stay consistent then I expect good things over the long term. |
| | 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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K+40 days
So another day of 2 and a half hours on spin bike (22+ miles)
1.5 hours spin bike at 6:00am then 45 minutes of straight leg lifts, side leg lifts and heel slides
1 hour spin bike at 9:00pm and another 45 minutes of the same strength exercises as above
Today I walked with only one crutch about 90% of the time. The leg and muscles around the knee are tired. Back to physical therapy tomorrow to work hard and keep moving forward. |
| | 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 |
| K (Microfracture Knee Surgery) + 41 Days post surgery Another Physical Therapy Day! 5:30-7:00am Spin Bike for about 15 miles 7:00-7:30am leg strength and range of motion exercises (ROM) 8:00-10:00am Physical Therapy 2 hour routine with 3 new strength exercises added today so I am up to 10 exercises on machines 9:00-10:00pm Spin Bike again for about 10 miles 10:00-11:00pm leg strength and ROM exercises again Physical therapy went good with my range of motion improving again to 147 degrees, so two more degrees in just two days. I also walked about 95% of day on only one crutch. It starts really well in the morning and then by the end of the day the knee is very tired and stiff. Tomorrow makes 6 weeks so maybe soon I will be walking without crutches!
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| | 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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K+42 days (6 weeks after microfracture surgery!)
AM = 1.5 hours on spin bike and 45 minutes of strength exercises
PM = 1 hour on spin bike and 45 minutes if strength exercises
Total about 23 miles on bike and 180 reps of strength exercises
Walked with only one crutch all day today. It is starting to feel like I might be able to walk without the crutches soon. In the morning things feel good but as the day goes on the knee still gets tired and stiff and then it becomes more difficult to walk on one crutch.
More physical therapy tomorrow! | |
| | 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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K+43 days
Another long physical therapy day.
Good news is that I made 150 degrees for my knee range of motion. I have progressed from 135 degrees two weeks ago to 150 degrees today. The first goal was to make 140 degrees in two weeks and now I have made a 15 degree improvement versus a goal of 5 degrees in two weeks. I am almost at 100% compared to my right leg. So range of motion wise things are looking superb. hopefully this will translate to other good things as far as a full healing and recovery are concerned.
Did a ton of PT today all together about 6 hours worth again with 2 hours on the bike for 25 miles worth and tons of strength work as usual. I was 100% on one crutch today and I am beat so it is time for bed. |
| | 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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K+44 days post microfracture surgery
AM - 1hour spin bike and 1hour strength work
PM - 1 hour spin bike and 1 hour strength work
100% one crutch today again. Hope to try and get rid of crutch by the end of the week if possible. |
| | 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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K+45 days
1 hour on the spin bike and 150 reps of strength exercises.
Overall an easyday. 100% one crutch and trying to put less and less weight on the crutch. I took a couple steps without the crutch as well. If all goes well maybe I can be crutchless by the end of this week. |
| | 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 |
| K+46 days post surgery Mondays are always fun since they are long physical therapy days. 5:30-7:00am 18 miles on spin bike 7:00-8:00am strength exercises, etc... then off to physical therapist
8:15-10:15 physical therapy routine - 15 minutes of heat pad on knee - 10 minutes of heel slides - 10-15 minutes of knee massage and range of motion manipulation to work out scar tissue (always fun!) - knee range of motion measurement (reached 150 degrees today without assistance and 152 degrees with assistance; the assistance part is always fun as well!) - 30 straight leg lifts with anle weights - 30 side leg lifts with ankle weights - 5-10 minutes of quad squeezes - 15 minutes on bike - Off to weight machines and squat slide machine for 5 sets of weight machines and then on the squat slide machine for about 20 minutes and 4 different squat exercises - Finally finish up with PT checking things out and then 15 minutes of ice 8:00-9:00pm - 1 hour of spin bike for 12 miles 9:00-10:00pm - strength exercises and final ice for the night So today was a step forward. The PT had me walk for him. I walked about 10 steps with a limp. The PT feels I am still limping a bit too much to ditch the crutch yet. So I need to get the leg a little stronger this week before I can get rid of the crutch.
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| | 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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K+47 days
AM - 1 hour and 15 minutes spin bike 45 minutes of strength exercises
PM - 1 hour and 15 minutes of spin bike 45 minutesof strength exercises
Total of about 30 miles on spin bike and four hours total work.
Today was a lot more time on the feet than normal. However, I think it was good as I think it is helping strengthen the left leg. I actually walked with the crutch more like a cane for the majority of the day today. I even walked 100 meters with almost no weight on the crutch at all. The good news is that the knee seems to be handling it better. So now the decision is to keep with the crutch or until I can walk or switch to a cane. I could easily get by with a cane but that just seems so old man like. However, it may be better. I will ask the PT tomorrow. Does anyone else have an opinion? | |
| | 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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K+48 days (I finally walked a signifacant distance without crutches!)
Tomorrow marks 7 weeks since the microfracture surgery. Today was a good day and a major step forward for now.
Long physical therapy day as usual. However several things went very well. My range of motion on my left leg now matches my right leg and it only took 19 days to get it there. Today I walked without a crutch throughout physical therapy and also got on a treadmill where they made me 30lbs lighter and had me walk normal for about .11 miles. Then to top it off I walked out to my car after physical therapy without using the crutch. This felt great and the knee handled it pretty well. So a good day and I am very close to ditching the crutch for good.
Total of 2 hours on spin bike (24 miles).
2 hours at physical therapy.
1 hour of strength exercises. | |
| | 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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K+49 days (7 weeks post surgery!)
Today was 100% crutch free! By the end of the day my knee and leg was very tired but I made it all day without the crutch. So as long as I don't have any set backs I am crutch free.
2.5 hours of spin bike and 200 strength reps today. | |
| | 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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K+50 days post microfracture surgery
2 hours on spin bike about 25 miles worth
1.5 hours of strength work
and 2 hours of physical therapy
Walked without a crutch again all day today but still not real stable or confident. I just need to keep working hard and hopefully the strength and stability will come around. |
| | 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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K+51 Days
Very busy and long day today. Only time for strength exercises but I ended up doing a lot of walking. At the end of the day the knee was very tired. |
| | 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 |
| Rested knee today and only did 200 reps of strength exercises. | |
| | 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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K+53 days
1 hour of spin bike with resistance for about 12 miles.
200 reps of strength exercises with last 75 reps with 5lbs of weight on leg. Knee feeling better after a little rest yesterday. |
| | 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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K+54 Days Post Microfracture Surgery
BYU is back in school so my work schedule is picking up again as well. So a long day with Physical Therapy at the end of the day and then watching James run a Cross Country race. He ran a 2K race in Kiwanis Park and won by a good distance. Check his blog out to see his results after he posts them tomorrow.
Today included 2.5 hours on bike for a total of 30 miles on the bike. I did a sub 12:00 5K on the bike today towards the end.
Also did several hours of strength exercise at home for about 200 reps with 5lbs of weights on leg.
Then spent my normal 2 hours at physical therapy as well.
A long day and time for rest. | |
| | 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 |
| K+55 Days Very sick today with bad head cold. Still managed to gt in about an hour on the bike and the normal strength exercises. Long day at work to top it off and just crashed when I got home. |
| | 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 |
| K+56 Days (Eight weeks post microfracture surgery!) Still very sick today but forced myself to get in 2 hours on the bike 2 hours of physical therapy and about 1.5 hours of extra strength exercises. A long miserable day being sick but refused to let it stop me from doing what needs to be done. I would write more details but I need to crash again.
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| | 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 |
| K+57 days About and hour on the bike and 200 reps of strength exercises. Walking is slowing getiing easier. |
| | 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 |
| K+58 Days 300 strength reps today and 1 hour on the bike plus lots of standing and walking today. Knee still gets stiff towards the end of long days like this but it does seem to be progressing. |
| | 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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K+59 days post microfracture surgery 100 reps of strength exercises with weights and 30 minutes on spin bike. Follow up appointment with doctr tomorrow along with physical therapy. We will see what he thinks progress wise.
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| | 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 |
| K+60 Days (wow 60 days has passed since surgery!) So, today was 60 days since I had surgery. This is what my day looked like. 5:30am - Wake up and hit the spin bike. Did 1 hour on spin bike with the last 30 minutes adding a bit of good resistance which made me work a little cardio and actually break a sweat. This was harder then normal but it felt good to have to breath and sweat a little. Yes, the PT cleared me to start doing this a little more. 6:40am - 100 straight leg lifts, 100 side leg lifts, some stretching and range of motion work 7:30am - Time to clean up and get ready for physical therapy and doctors appointment 8:00am - Take off to PT 8:15am - Physical Therapy (2 hours): - 15 minutes of heat pad on the knee to loosen things up - 5 minutes of heel slide range of motion work - PT checks things out and decides it is time to add a few more activities to my routine - 10 minutes of quad flex exercises and more leg lifts - 10 minutes on exercise bike with higher resistance (working harder and sweating again!) - 10 minutes on the elliptical, a new but somewhat welcome addition. I am not a big fan of the elliptical but I was able to get my heart rate up to 125 range for this 10 minute period and no real pain to speak of. Again nice to do a very small amount of cardio. - 10 minutes on a strange machine, kind of like a stair step machine but only sitting down. I could really feel this working the quads so this was good as well because they still need a lot of work. - Dr. showed up and visited and checked things out. Things look good overall. However, he was a bit surprised that my quad has not responded to all of the work I have been doing faster. He said I have some major muscle inhibition going on. For now not much to do except keep working hard. - 45 minutes or so on the weight machines and sliding squat torture machine. A total of 10 different exercises doing between 30 and 50 reps on each. 10:15am - Change and off to work all day. It is at least getting easier to go up and down stairs now. I can actually do it half way normal just in slow motion. No real pain! Home from work for dinner and family time until 8:00pm. 8:00-9:00pm - More spin bike and leg lifts. That brings me to now, time to ice the knee and go to bed so I can start it all over again tomorrow. However, I cannot complain because I have to many blessings in my life to do so. This is just one hurdle to continue to overcome and it is a small burden at that! Enjoy life and remember to be thankful for the blessings in your life!
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| | 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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K+61 Days Same old routine different day. 1.5 hours on bike with resistance again and working pretty hard towards end. Also leg reps with weights. Nothing exciting today except I had a good day overall. This was the first day that the knee did not seem to get very stiff at all even towards the end of the day. In the past as the day progressed the knee would stiffen up and things would get worse. However, today it felt pretty good all day long and even tonight it is still doing pretty good. Hopefully this is a sign that I am turning a corner with the leg strength issues. :-)
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| | 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 |
| K+62 Days 1.5 hours on bike and more leg strengthening exercises. Not a bad day today but not as good as yesterday. Knee was back to feeling a bit more stiff today. Tomorrow makes 9 weeks since surgery. So 2 months down and at least 2 months to go before I can even dream about trying to run again. I guess the optimist in me sees it as half way there, hopefully! | |
| | 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 |
| K+63 Days (9 Weeks post microfrature surgery!) 1 hour of spin bike and 100 leg strength reps at home
Physical Therapy: 2 hours with highlights below 10+ min spin bike with a 5K covered in 10:27 on level 7 resistance 10min on elliptical machine covering 0.9 miles 10min on strange sitting stair step type machine Then 10 different weight strength exercises on the machines I am up to 70, 85 and 100lbs. I started at 40, 55, and 50lbs and this was tough so the left leg strength is getting decent. Added a new balance exercises which was very tough on the left knee. 120 reps total which was very hard. So the PT does not need to see me for 4 weeks now. He said I know all the exercises he can teach me for now and I am on my own to get the leg stronger for the next 4 weeks. I guess this is a good thing but it was nice having the PT to talk to on a regular basis. I am putting together a new training schedule for next week that should be good.
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| | 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 |
| K+64 Days Busy day. Managed 1 hour on spin bike and some strength exercises but not as much as normal. |
| | 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 |
| K+65 Days
Another really busy long day. On feet all day long so used the leg a lot. Only managed to get in an hour on spin bike. However, being out and about all day was a good workout for the knee. Pretty tired by the end of the day.
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| | 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 |
| K+66 Days Sunday, day of rest before I start my new workout routine tomorrow. |
| | 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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K+67 Days post Microfracture Surgery Started new rehab routine today at BYU gym. Below will be my new Mon, Wed, Fri routine. 5:00am wake-up 5:30am start workout at BYU gym. 100 push-ups 100 sit-ups 15 minutes on spin bike 15 minutes on elliptical 15 minutes on sitting bike 12 different weight machine exercises for legs of 30 reps each machine Back on bike or elliptical for any remaining time until 7:30am Before bed do 30-60 minutes on spin bike or elliptical plus 5 leg strength exercises Pretty long day and leg muscles are tired but a good routine for building leg strength. | |
| | 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 |
| K+68 Days (I think)
Easier day but still 1 hour of spin bike and 100 strength exercise reps. Also did 50 push-ups and sit-ups. Legs still a bit tired from yesterday. So back at it again tomorrow. |
| | 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 |
| K+69 days So tomorrow makes 10 weeks since the microfracture surgery. Up at 5:00am again for another day on the new hard day routine at BYU gym. 100 push-ups and 100 sit-ups. 15 different weight machine leg strength exercises with 30 reps on each machine. 15 minutes on the elliptical. 15 minutes on the sitting bike, pushed it and actually had heart rate stay between 140-150. 15 minutes on regular spin bike. This workout is tough but good. Hopefully the leg will really start to strengthen up.
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| | 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 |
| K+70 Days (10 weeks post microfracture surgery) Well time sure flies as I am now at 10 weeks since the surgery. A very long busy day at work today so not as much physical therapy as I would have liked. 30 minutes on spin bike, 50 push-ups and 50 sit-ups. 100 reps of leg strength exercises. So overall things are ok with the knee but still not feeling 100%. I can walk mostly normal but by the end of the day I still have a slight limp. The muscles are just not coming back as fast as I would like but all I can do is keep up the rehab work and just continue to have patience. Progress is progress even if it is slow. |
| | 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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K+71 days Continued with Mon, Wed, Fri hard day routine. Knee ok but again very slow progress. 5:00am-7:30am at BYU Gym 100 push-ups, 100 sit-ups 15 minutes sitting bike covering 4 miles (heart rate 140-150) 15 weight machine exercises with 30 reps per exercise 15 minutes of elliptical covering 1.25 miles
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| | 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 |
| K+72 Days Long busy day on feet most of day with lots of walking.
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| | 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 |
| K+73 Days Day of rest. |
| | 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 |
| K+74 Days Normal harder monday routine. 15 weight machine exercises for legs. 15 minutes on sitting spin bike covered a 5K in sub 11:00 and got heart rate up to 150.
15 minutes of elliptical. |
| | 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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K+75 Days Easy day today. Need to get back into a better routine on tuesday and thursday but my schedule is a bit busy right now. At least I am getting in hard days on Mon, Wed and Fri. I think I will add more cardio type work on tuesday and thursday next week to supplement the Mon, Wed, Fri routine. Knee still not stable and still having some minor pain issues with walking up stairs. Approaching 3 months and still not feeling great. Although I do have some times when I feel like jogging but just have to remind myself that I am no where near ready for that. |
| | 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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K+ 76 Days Normal WEdnesday 5:00am Wake-up 5:30am-7:30am Workout at BYU 100 Push-ups and 100 sit-ups 15 minutes on sitting spin bike, total of 4.4 miles also hit 5K in sub 11:00, heart rate to 145
13 weight machine leg exercises of 30 reps per machine 15 minutes on elliptical, total of 1.33 miles with heart rate around 140 Another day complete!
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| | 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 |
| K+77 Days 11 Weeks post Microfracture Surgery. Time flies. So I am at 11 weeks and things are ok. My leg is not getting strong as fast as I would hope but slow progress is better than no progress. Today was an easy day to let the leg and knee rest as it was hurting a bit more than normal.
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| | 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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K+78 Days I was not feeling 100% and I really felt like I needed some extra sleep so I slept in today and skipped the workout. It actually may have turned out to be a good thing as throughout the day my knee felt better than it has in a long time. Giving it a break couple days may have been what it needed. Back to the bike and elliptical tomorrow.
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| | 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 |
| K+79 Days Easy day, needed the rest. |
| | 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 |
| K+80 Days Yet another day of rest but the knee is really feeling good.
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| | 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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K+81 Days Post Microfracture Surgery! Back to the routine. 5:00am up and off to the BYU gym 15 minutes on the sitting bike. Covered 4.5 miles in 15 minutes with the last 5K in 10:08. This was good and got my heart rate up to 150+. 15 sets of leg strength exercises on weight machines with 30 reps per. 15 minute on the elliptical. Covered 1.5 miles with last mile under 10 minutes. For those that have not done an elliptical this is not an easy thing doing a 9:28 mile on a elliptical. I would equate it to running a mile in about 5:15 for me effort wise. So another workout in the bag. Hopefully one day closer to a real run again. | |
| | 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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K+82 Days Not much today as work seemed to get in the way today.
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| | 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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K+83 Days Another busy day at work so had to skip the normal gym routine. I should be back to normal routine after today.
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| | 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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K+84 Not logging lately but very busy.
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| | 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 |
| K+85 Days |
| | 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 |
| K+86 days |
| | 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 |
| K+87 Days Post Microfracture Surgery |
| | 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 |
| K+88 Days Normal hard Monday routine. Did 5k in under 10 minutes on sitting spin bike. |
| | 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 |
| K+89 days |
| | 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 |
| K+90 days |
| | 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 |
| K+91 Days Post Microfracture Surgery 13 Weeks and counting. |
| | 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 |
| K+92 Days Ok, so I have been extremely busy and lagging on my blogging. I have not done much workout wise this week other than a lot of walking. However, things are really starting to feel pretty good with the knee. The overall leg strength is better but the left leg is still significantly weaker thant he right. The good news is walking and going up and down stairs is going very well with little to no pain. I have actually even taken a few jogging steps a couple days this week not even thinking about it and I have had to catch myself and stop from doing so. When I have taken a few jogging steps the great news is that I have almost no pain whatsoever. I will go back to the PT next week and see what he says about how soon I can attempt to run again. I am anxious to do so but at the same time I do not want to do so to soon. So I think it will be mid to late November before I am cleared to even try running again. I am ok with that and even if it is not until December I can live with that as well. I look forward to getting back into a normal routine again next week. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 459.25 | 35.10 | 0.00 | 15.95 | 20.20 | 0.00 | 0.00 | 510.30 |
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