Recovering From Microfracture Surgery

Ran 6 miles with Sasha, Colby and Tyler from Sasha's house on the Provo River Trail. Easy run but still averaged just under 7:30 pace overall. Then rushed home to pick up James and Jared to drive to American Fork for them to run the Harrison Memorial Day 1 mile run. Warmed up .5 with Jared and then paced Jared for the mile. Jared and James both ran PRs with James running 5:19 and Jared running 6:29. Josh McAdams was there again and he won with a 4:10 mile. Talking with him afterwards this was part of his interval work for today. I asked him if the course was faster or slower than what he would expect on the track and he said he thinks it was probably about 6-8 seconds slower than he could run on the BYU track right now for a time trial effort. Then ran .7 with Jared afterwards for a total of 8.2 miles today. For some reason my inner quads are fairly sore. I will have to watch it this week.

10 miles today from BYU campus with Colby at average pace of 7:24. We ran the normal route out to Provo River Trail to Provo Canyon area and then back along the river. We started slow and gradually picked it up as usual. Pretty windy going out today but coming back was nice. Legs were pretty tight overall today especially the quads. Knee had normal stiffnes and pain during the first mile as usual. Also had some pain in my right ankle. I must have done something to irritate it this weekend. I will have to continue to watch things closely this week. Trying to get in about 45 miles this week. I will be in Panama all next week but still hope to get in at least 40 miles if possible. Has anyone run in Panama City, Panama before?

6 miles with Sasha and Colby. Very easy run with Sasha and I discussing Lydiard training the whole way. Average pace about 7:32 today. Then went to BYU and did push-ups and sit-ups and then ran 1 mile pacing a group at 6:20 pace. I was able to do 87 push-ups in 2 minutes which is a bit less than where I was about a month ago but I did 103 sit-ups in 2 minutes which is the most I have done. Legs felt ok today.

Easy, or mostly easy 8.4 miles with Colby and Vern from BYU campus along normal Provo River route. Legs felt flat and tired today but pace was actually decent. Averaged about 7:16 pace overall with last two miles at 6:30 pace.

So I am off to New York tomorrow for a couple days and then down to Panama for a week. I hope to get in as much running as possible but we will see how things go. I hope it is safe to run in Panama by myself. I will try and blog from my hotel if possible. 

After a very early wake up a delayed flight due to engine trouble and fighting through rush hour traffic in New York City I finally made it to West Point. I was tired but I still went for a 6 mile run. Average pace was 7:15. The humidity was killer as I finished feeling like I had jumped in the pool. Happy to get a run in after a long day. The next couple days in New York and then off to Panama where the heat and humidity will make New York feel nice.

Ran in the evening again today after finishing work. It was pretty warm and humid and I thought I would be sluggish after a long day. However, after I got going I felt ok so I picked it up and ran a lot fastet than I thought I would. I ran along the Hudson River at West Point. It was about 78'F and 75% humidity. Average pace was 6:44 with splits below.

6:59

6:31

6:30

6:13

6:19

7:37 cool down

Not a bad day in New York and finished the week off with 46 miles. Knee is a bit stiff so I am glad tomorrow is Sunday.