Recovering From Microfracture Surgery

Easy run with Sasha in AM. Average for 10 miles was 7:07. We picked it up last mile and dropped the last 1/2 at about 2:53. Legs felt ok today some mild fatigue in the quads but not bad. It feels like my center of gravity has shifted forward the last couple of runs which I think is a good thing. I feel like I am getting better leg extension as well. Hope it continues.

On another note James (my 12 year old son) wanted to run 8x400 today on the track. He did this on his own and recorded the splits. When I came home he had them written down to show me. He had about 2 minutes rest between them.  His splits were:

78, 81, 85, 90, 91, 89, 92, 80

A little inconsistent but not bad since he has never done a workout like this. The 78 and 80 are actually his two fastest 400m times that I can think of for him.

Was in Los Angeles at sea level. Ran on track since I was in an area I was not sure about the safety of running out on the streets. 9 miles was between 6-6:30 pace with each mile getting faster.

Not much else to say other than did not get the miles in (only 4 miles) as life seems to have gotten in the way the last couple days.

Easy morning run with Sasha on Provo River trail. We were about 7:30 average for 10 miles.

I was not too excited about today's race going into it. I have not been getting in themiles or consistency the last 4 weeks that I wanted to and was not expecting to do much for this race. I wanted to run it as I needed to get in a good quality long run before Ogden. I figured that anything under 2 hours would be good. I wanted to make sue I kept things at what felt like a long saturday tempo pace for at least the first 10 miles. I did this and felt pretty decent through about 8-9 miles and then had to start working after that. I was on my own from six miles until just before the finish. From mile 15-18 I waas really hurting and actually hoping someone would catch me so I could have someone to run with. Nate Pollard caught me with just under a mile to go and seemed to tuck in behind. He hung there all the way to the end. I tried to pick it up with about 400 to go but Nate just stuck on my heels and went by me with a sure with about 50 meters remaining. Overall I am happy with what turned out to be a decent day and a good MP training run. 

I have to mention that I was very impressed to see those that ran the Salt Lake Marathon last week come out and do so well today. Steve did an amazing job running 1:45 for 2nd overall!

My splits are below:

1	6:08
2	6:12
3	6:06
4	6:19
5	6:11
6	6:15
7	6:10
8	6:26
9	6:24
10	6:09
11	6:11
12	6:08
13	6:18
14	6:17
15	6:27
16	6:22
17	6:28
18	6:26
18.74	4:20
Total	1:57:25

Again great job by all today!