Recovering From Microfracture Surgery

Easy 10 mile Provo River Run with Sasha average pace of 7:21. Overall legs feel ok after the 30K. Some soreness in my right achilles and ankle but not much other soreness. Sasha wanted to do a 1/2 mile pick-up so towards end we ran a 1/2 in 2:44. A little tired but overall I am pleased.

13.1 miles total for the day. I decieded to join Sasha for his 5x400, 3 mile tempo, 5x400 workout this morning. It was a tough workout but actually went better than I anticipated. We did not do it in the canyon so it was along the Provo River closer to the lake which is mostly flat with some very minor rolls. After an easy 2+ mile warm-up we started the first five 400s. I wanted to stay relaxed during the whole workout today and not feel like I was ever pushing all out and just see what kind of times that produced. Overall I am happy as my splits were a little faster than expected and I stayed relaxed the whole workout and always felt like I had a little more in reserve. Anyway the workout splits are below:

5x400 = 74, 75, 74, 74, 73 (200 jog between 400s)

3 mile tempo = 5:48, 11:33 (5:45), 17:11 (5:38) was able to get faster each mile without really feeling like I was having to push to do so

5x400 = 75, 76, 75, 76, 74 (200 jog between 400s) these were all on slight uphill so a little tougher than the first 5x400

 It feels good to finally get a decent workout in after a month of subpar training!

Easy Provo River run with Sasha. Legs were a bit tired from yesterdays workout. We took it easy and ended up with about a 7:42 average pace.

Total of 12.16, overall about 7:10 average. Sasha was doing a 5 mile tempo but my right achilles was pretty tight so I only did the first and last mile with him. 1st mile was 5:33 and 2nd mile was also 5:33. The second one felt better than the first. Overall an easy day with a couple faster miles just for fun. Oh yeah it was rainy and miserable at 42'. I was about as cold and wet as one could get so really not much fun at all.

Easy 10 with Sasha at 7:39 average. At least it wasn't raining bt it was a nice warm 37'F on the 4th of May.

Met with Sasha for 10 mile MP tempo on Provo River Trail. Warm up 2 miles and then hit tempo miles as follows. I knew it was going to be rough as the wind was really blowing hard. Hard enough to knock me off stride every once in awhile. Overall time was 62:32. Splits were:

6:03  (a bit on the fast side but felt easier)

6:11

6:13

6:14

6:13

6:24

6:18

6:24

6:18

6:14

Besides fighting the wind this was about MP effort, I guess. It is hard to tell with the wind. I really do not like the wind as I struggle more mentally than anything else. I would rather run in the rain and cold than the wind!