Recovering From Microfracture Surgery

10 miles mostly with James and Timpview XC. Easy pace with some hills and then 2 miles with Jared. We then ran a 400 in 1:18 at the end focusing on running relaxed.

Not sure if I would categorize todays miles as easy but not sure what else to put them under. I ran just over 10 miles today with the team. James is out of town but I am still helping and running with the team. Today we ran from Timp up Rock Canyon. It is all uphill for about 4.5 miles with the grades between 8-12% on very rocky rough terrain. This was a killer both for the quads and aerobically. I wanted to stop but I made it all the way to the top without stopping which is an accomplishment in and of itself. On the way back we ran over to the cliff of insanity and did 4x hill repeats up it. It is so steep that you can literally reach out and touch the ground while running up it. This was a tough day all around but enjoyable in a way only a runner would understand. My legs will be feeling it tomorrow.

Easy 10.5 miles total today. Some with Timp XC and then some with Jared. Might get 60 miles this week if the knee holds up, we will see.

Today was a good day. I ran a total of 12.25 miles. Ran a 20 minute tempo on a 1K loop on the grass at BYU fields. Goal was to get faster each lap and not go any faster than what felt like 10K pace at most. We ended up covering 3.25 miles or just over 5 laps in the 20 minutes. Our 1K splits were 4:00, 3:55, 3:50, 3:49, 3:42 with a 5K split of 19:16. I was very happy with this on the wet grass with multiple turns. 1/2 mile splits from garmin were: 3:16, 3:09, 3:07, 3:04, 3:03, 2:57 and then the last 1/4 in 1:23. Overall a good day. Even ran 1K  afterwards in barefeet and it felt great. The rest was all easy running.

Well I got 12 miles in today with an hour of ultimate frisbee in the middle. I wore my GPS during the ultimate game and it recorded 4 miles of running furing the game. Legs are pretty tired and knee is a bit fatigued but I had fun. Probably not the best thing for the knee but it actually did ok.

Ran this evening with James. We went up and ran the Deer Creek Resevoir trail. This is a hilly route alog the resevoir at almost 6000 feet. We did an out and back and I picked up the last two miles to 6:30 pace. This run puts me at 63.25 miles for the week. I am pretty happy with the knee. Still not 100% pain free but I can live with it.