Recovering From Microfracture Surgery

Easy running today as I am still very congested with this head cold. I am also having problems with my right hamstring still so need to be careful as well. Went with Sasha to a 5K in American Fork and paced his son Benjamin to a new PR of 22:49 while he and James paced his daughter toa new PR as well. Total of just over 11 miles for the day.

Met with Sasha at 6:15. We waited as we were expecting some others to possibly join us. Sasha invited David Bell, Nick McCoombs, and Steve to join us. However, it was just the two of us as usual. Sasha did his norml tuesday 5 mile tempo but I am still recovering from a cold and ran much easier. Legs felt good overall. Ran 10.2m miles total at an average pace of 7:00. Afterwards I picked up James and put my youngest son in the baby jogger and ran 3 more mile with James pushing the baby jogger. My youngest is almost three years old and when we were done he wanted to run so he ran 100 meters in 37 seconds.

Normal Wednesday 4:45am run with Sasha. 10.04 miles at an average pace of 7:12 with second half at sub 7:00. Overall feeling ok except for the head cold.

Ran four more miles with son James this evening. Paced him for a 3K on the track at BYU. It was suppossed to be a race but he was the only one entered so he did it anyway as a tempo run and ran 12:18 with about a 5 second negative split and a last lap of 1:27. 

Met Sasha at the Provo Canyon for his 5x400 alternating down/up hill followed by a 3 mile tempo and then another 5x400. Warmed up and did the first 400s in 71(down), 80(up), 74(down), 80(up), 71 (down) all with a 200 jog rest. I ran these relaxed and tried not to push much as my right hip still has some issues along with the fact the I am in the final stages of getting over this head cold. We then jogged to the start of the 3 mile tempo. Sasha gave me a 30 second head start so he could chase me down. I was shooting for anything under 16:30 or 5:30 pace per mile. I hit the 1st mile in 5:20 and backed off a little as I was afraid it was a little fast. The 2nd mile was a 5:28 but I was feeling ok still so I picked it back up the 3rd mile and tried to hold off Sasha. Sasha caught me right at the very end but I ran another 5:20 for the 3rd mile and ran a 16:08 for the whole three mile tempo. Sasha ran a 15:38 and he said he thinks that what you run on this 3 mile tempo is about what you can run on the Magna 5K course. With that assessment I am pleased with this effort. We then jogged back up to do the second set of 5x400. I decieded to just do 200s instead and pace Sasha for the first 200 of the 400s as my hip was still nagging me a bit. The 200s went as follows: 32(down), 36(up), 33(down), 36(up), 33(down) this time I finished out the 400 as well and ran a 68 for the down quarter. Overall I am pleased with this workout. The only issues I am concerned with are my right hip problem and my right foot, possible PF problem, acted up a little today. If I can get past these two issues things are looking positive for the future.

I was planning on racing the Heart of Holladay 5K but will not be able to as I am the Scoutmaster for our Boy Scout Troop and we have a campout that weekend. So I am done racing for awhile as I will be out of town from 15 June until 4 August as well. The next planned race for me looks like the Provo River 1/2 Marathon ont eh 11th of August. Between now and then my focus will be getting in as many miles as possible. I hope to get up to about 90 miles a week during this stretch. We will see how things pan out when I return in August. 

Went with Sasha and family to Hogle Zoo today. On the way we got out on the Des News Marathon route and ran two miles with the kids and then families continued on to the zoo and Sasha and I ran the rest of the way to the zoo through Emigration Canyon. The first mile was down followed by three miles of pretty steep climbing. At the 4 mile mark it was all down hill to the zoo. We were not running at marathon pace effort but we were moving along very nicely so I will give myself credit for some marathon pace miles anyway. Our average for the 8 mile down stretch was 6:22 with the following splits according to the GPS:

6:46

6:17

6:26

6:29

6:28

6:26

6:20

5:45

 We had a very strong headwind and it was quite warm so it was not really a pure easy run but again it was not quite marathon pace effort either. We picked it up the last mile just for fun.

We then spent the afternoon at the zoo with the kids. Overall a good day and a good 12 mile run. James took it easy today and only did two miles as he has a track meet tomorrow with a 1500 and an 800. It will be fun to see how he does as he is pretty excited.

Planning on 15 miles tomorrow. I am trying to convince Sasha to run a 15 miler at Deer Creek Resevoir with me instead of doing the same old Provo River Trail. Wish me luck!

Total of 18 miles today. 

Took James to the BYU track meet in the morning and did 1.3 miles of warm-up and cool-down with James. He ran the 1500 in 5:39. He was not really feeling that great today but still gave it what he had.

I then met with Sasha and headed out on the Provo River Trail. Sasha did his normal 10 mile tempo where as I just wanted an easy long run. Joined Sasha again after his tempo and added more miles. Ended up running 15.9 miles on the river at an average of 6:53 per mile. Felt ok and was starting to really feel the heat by the end. My car said it was 79'F at the end of the run.  

Ran .8 more miles with James as his warm-up and cool-down for an 800 meter race this afternoon. It was 86'F! James won his age group and was 2nd overall in the 800 with a 2:43. He was tired again and said he just couldn't get moving.

I only had about 65 miles planned this week but ended up with 81.75 miles this week (6 days) which is the most in a week for me since I started running again.