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.
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.
So are you going to be ok for Del Sol? I guess you can only play it by ear right?
From Choon Huat on Thu, Feb 21, 2008 at 23:45:10
Hi Ted,
If nothing seems to work,try do the following:
1)Stand both feet flat(wide apart as your body) on the ground.Put both arms at your hip and body upright,eyes look straight.Bend both knee to 90 degree and stay there for 30 seconds.Then straighten both knees to relax,but remain standing in the same position,and
2)close both knees together,and try to bend at 90 degree and keep body upright and eyes look straight,for 30secs.Then straighten both knees to relax,but remain standing in the same position,and
3)Stand on both tip toes(heels high off the ground) and close both knees together and bend both knees at 90 degree and try to keep body upright and eyes look straight,for 30 secs.
1)2)3) is one repeation,start with 5 reps first, and three to four times a day for three days(can do this before and after the run.Then increase to 60 secs each time the knees bend, for another three days.Then increase to 90 secs each time the knees bend for another three days...
I am looking forward to Del Sol for the team aspect and I know it will be a fun trip in those regards. Running wise I think I can make it through but feel bad that I will not be running as fast as I should and feel like I am letting the team down in these regards. As long as we still win I guess it won't matter too much in the big picture.
Choon Huat,
Thanks for the strength exercises. I do need to give this a try as I know that my left quad has become weaker due to the injury and me favoring the right leg. I hope running in Singapore is going well for you.
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