Recovering From Microfracture Surgery

Normal 10 mile river run but we were much faster than normal this morning. Overall averae was 6:58 pace with the last 5 miles at 6:42 pace. Not much else to say.

Great weather this morning. I wish every morning could be like this morning. Ran with Sasha, well at least during warm-up and cool-down. We did just over a mile warm-up and then did a 5 mile tempo at slightly faster than MP effort. My mile splits were:

5:54 (very relaxed and easy)

5:51 (picked it up but did not feel like I did)

5:56 (this includes a 180 degree turn around)

5:57 (started to feel it a little but focused on staying relaxed)

5:56 (uphill mile had to push a little harder to stay on pace)

Overall 29:34 for 5 mile tempo with 2.5 splits of 14:45/14:49. I was very pleased with this since it felt a lot easier than the first 5 miles of saturday's 10 mile tempo which I hit in 30:54. What a difference not having a strong wind makes. I was also surprised as yesterday was not as easy of a monday run as we normally do. Overall 10 miles at 6:51 average. 

8 miles with Sasha along Provo River, average pace 7:23. Easy running and chatting until towards the end Sasha wanted to do a faster 1/2 mile pick-up. First 1/4 felt easy and I decieded to make a little surge at the 400 to get Sasha going. It worked and Sasha responded and I tucked in behind him. I had thoughts of testing his kick with 100 to go but decieded that it was not in my best interest to kick it into an all out sprint at this point in my training. We hit the 1/2 in 2:40 with 400 splits of 1:25/1:15. The strange thing is the 1:15 actually felt pretty good. Great weather again!

Long afternoon yesterday re-building the kids tree house. Made for very sore upper body and some stiff legs and joints today. Decieded to run an easier run today but still get some quality out of it. Ran 8 miles on Provo River with Sasha with middle 4 miles in 6:40, 6:30, 6:27, 6:15. Was running very relaxed and easy for all four and did not feel like I was approaching marathon pace effort until the last half mile which was 3:03. Another beautiful day weather wise at 6:00am lately it has been perfect between 45-50 degrees and no wind. Hopefully Ogden Marathon will be blessed with such great weather.

Easy run for the most part except Sasha wanted to do a tempo mile in the middle. He let me set the pace and at first I was thinking 5:45 would be good. However, I felt pretty good and just rolled with it thinking we were probably around 5:40 pace. Sasha tracked the 1/4 mile splits but did not give the times until we finished. Mile was 5:32 with 1/4 splits of 86, 82, 82, 82. Felt pretty decent. Average pace for whole run was about 7:15. Legs are feeling pretty good overall.

Easy running for 13.1 miles today up in the Provo Canyon. Paced my son James for his first ever 10K at 12 years old. The course was 3 miles up the canyon and then return the 3 down plus .2 finish up. Ran more afterwards with Sasha to get miles in. James ran 46:52 and outkicked an older runner for 10th overall.