Recovering From Microfracture Surgery

Easy 10 miles with Sasha along Provo River. Well easy is a relative term as my legs were really feeling it the second half. This used to be an easy run but right now it is not what I would call easy. Total time was 74:46 for the 10 miles. I added .63 miles in the evening jogging with my eight year old Jared who wants to start running.

Push-ups=80; Sit-ups=100; + 3 sets of other core exercises; Weight=138lbs

Same 10 mile Provo River route this morning with Sasha and Jeff. My son James also joined us for the first three miles. Legs are tired and sore but still managed to average 7:12 pace. About 2:30 faster than yesterday overall. Second half average was 6:45. Sasha and Jeff took off after 6 miles to run a 7.5 mile tempo. May add a little more with Jared this afternoon.

Added .63 with Jared.

Push-ups=50; Sit-ups=80; + 3 sets of other core exercises 

Along the Provo River with Sasha and son James. James ran first three with us and mile two and three were 7:05 and 6:40. Averaged 7:25 for 10 miles. Easier pace today. Legs are stil sore and tired. Will probably run with Jared again in the evening after work. Ran with Jared. His third run in a row.

Push-ups=85; Sit-ups=100; + 3 sets of other core exercises

Sasha House 10 Miler

10 mile Provo River route in 70:16 (7:00avg.). Had a large group today. Son James, Breanna, Sasha, Nick and Jeff. James and Breanna ran first 3 with us then headed back. I ran first 6 with Sasha, Nick and Jeff and then they started there Tempo. I paced the first 400 in 1:20 and then went back to my own pace. Second 5 miles was in 33:08. Legs felt ok today, still a little sore but getting a bit better as the week goes on. I will probably add another short run with son Jared this evening.

Ran with son Jared; his 4th day in a row.

Push-ups=50; Sit-ups=100

Sasha House 10 Miler

Same old course again with Sasha, James and Breanna. James and Breanna turned around at 3.5 miles. A little slower today but legs still sore. Ran 75:32 (7:31 avg.) with second 5.02 in 35:20. Will run a little more with son Jared again later. Looks like I will get close to 70 miles this week. Not bad considering that is more than I ran for the last 7 weeks added together.

Added .63 with son Jared.

80 Push-ups; 100 Sit-ups; 3 sets of core exercises

Total of 19.26 for the day. I ran the Provo River 1/2 Marathon as a long run today and actually ran a bit quicker than I thought I would all things considered. I tried to run easy the first 10 miles and felt ok with 3 to go so decieded to go ahead and pick it up a little. I passed the lead lady and one other over the last mile with my last three miles being my fastest three miles of the race. Time was 1:20:07 (6:07 avg.) and I ended up about 11th overall I think. This puts me over 70 miles for the week as well. Still not decieded about Top of Utah as I am not sure I want to run unless I am in better shape than Ogden and I also may have a work conflict. Congrats to Sasha as he had a great race today in the middle of a very high mileage week. I really think his persistent high mileage is starting to pay off and he is really looking great for a qualifier at St. George. My race splits are below:

Mile	Split/Total	Heart Rate
1	6:12	150
2	6:03/12:15	162
3	6:04/18:19	159
4	6:12/24:31 Flat	163
5	6:06/30:37	166
6	6:33/37:10 Uphill	166
7	6:28/43:38 Uphill	173
8	5:58/49:36	167
9	6:01/55:37	169
10	5:57/61:34	170
11	5:58/67:32	173
12	5:52/73:24 Flat	176
13	5:50/79:14 Flat	179
13.15	:52/80:07	183

Overall pretty happy I was able to pick it up the last 3-4 miles and run faster than I anticipated. I never really felt like I was running threshold pace until the last two miles. It was also good to see all of the Fast Running Bloggers out and running well.