Recovering From Microfracture Surgery

Week starting Aug 12, 2012

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Location:

Manhattan,KS,

Member Since:

Sep 16, 2006

Gender:

Male

Goal Type:

Recover From Injury

Running Accomplishments:

400m = 55.7; 800m = 2:03; 1500m = 4:08; 1 Mile = 4:24; 2 Mile = 9:28; 5k = 15:26; 8k = 25:35; 10k = 32:12; 15k = 49:50; 10 Miles = 53:27; 1/2 M = 1:13:50 (during marathon); Marathon = 2:28:31

 

Post Microfracture Surgery:

 

5k = 17:25; 10k = 35:50; 10 Miles = 58:29

Short-Term Running Goals:

Masters USATF Cross Country National Championships 8k in St. Louis, MO! 

Maybe a marathon in 2013?

Long-Term Running Goals:

Enjoy running and racing at whatever level I am able to. Possibly run another marathon post Microfracture Surgery in under 3:00.

Personal:

I'm in the Army. I am married with four children (20/17/13/8 years old). Trying to return to previous running form after having microfracture knee surgery in July 2008.

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Pegasus 29 A Lifetime Miles: 438.30
Brooks Launch A Lifetime Miles: 429.17
Adios Lifetime Miles: 118.88
Brooks Launch B Lifetime Miles: 206.30
Pegasus 29 B Lifetime Miles: 146.50
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
64.500.004.504.000.000.000.0073.00
Pegasus 29 A Miles: 25.00Brooks Launch A Miles: 36.00
Sun, Aug 12, 2012
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.500.000.000.000.000.000.006.50

Easy

Pegasus 29 A Miles: 6.50
Comments(1)
Mon, Aug 13, 2012
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
11.000.000.000.000.000.000.0011.00

Total of 11 miles today at average pace of 7:25. So after two weeks of 70+ miles my legs are still dead tired. Body not adjusting to the miles as fast as I would like. Oh well all I can do is keep putting in the miles and hope the body comes around. With only 10 weeks until 10 mile race I don't have much options. 

Brooks Launch A Miles: 11.00
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Tue, Aug 14, 2012
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.000.000.004.000.000.000.0011.00

Total of 11 miles today. Had great weather for once. It was rainy and in mid 60s, wow. What a relief from the 100+ degree days. Ran 4x1600 repeats with 2:30 rest. I was worried going in about how the workout would go with how my legs have been feeling from the mileage but was pleasantly surprised with results. Had splits of 5:39; 5:32; 5:33; 5:32. Ran first one conservative with first 800 in 2:55 and last 800 2:44. Was pleased that I maintained even splits the rest of the workout. Overall good day.

Pegasus 29 A Miles: 3.00
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Wed, Aug 15, 2012
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
11.000.000.000.000.000.000.0011.00

Easy 11 miles total. Easy is relative as it was hilly. Legs started feeling tired last couple of miles when we approached 7 min pace.

Pegasus 29 A Miles: 3.00Brooks Launch A Miles: 8.00
Comments(2)
Thu, Aug 16, 2012
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.000.000.000.000.000.000.009.00

Total of 9 easy miles. Legs still have that high miles tired sluggish feeling. Oh the feeling of progress!

Pegasus 29 A Miles: 1.00Brooks Launch A Miles: 8.00
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Fri, Aug 17, 2012
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.000.004.500.000.000.000.0011.50

11.5 miles total today with a very hilly course doing fartlek type run. After first mile started 1min hard/1min easy/2min hard/2min easy/3/3/4/4/5/5/4/4/3/3/2/2/1/1 workout. All of the fast stuff was between 5:30-45 pace. Averaged sub 7:00 pace for the run. Legs were very tired at the end but a good tough workout.

Pegasus 29 A Miles: 11.50
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Sat, Aug 18, 2012
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
13.000.000.000.000.000.000.0013.00

Ran 9 easy this morning. First 4.5 miles with 13 year old son Jared. After the 9 miles watched son James run first XC race of year. He ran well running 16:26 for 5k on a slightly hilly course. He set a PR and was almost a minute faster than the start of last season. He looked good and said he was not really pushing too hard today either. Looks like he is well on track to go sub 16:00 this year in XC. Overall their team is looking strong with about 4 guys under 17:00. Now they just need a fifth to dip under 17:00 and they will have a shot at a state title.

Will run three or four more tonight with James and end up with about a 73 mile week.

Brooks Launch A Miles: 9.00
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Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
64.500.004.504.000.000.000.0073.00
Pegasus 29 A Miles: 25.00Brooks Launch A Miles: 36.00
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