Recovering From Microfracture Surgery

AM - I took James and Elizabeth to the Payson Onion Days 5K. Ran some warm-up and cool-down and paced james during the 5k for a total of 12.1 miles. All easy except the 5k with James was at 6:19 average. James set a PR on much slower course than Magna. It is a very slight down hill for the first mile and then from 1.5 to the finish is a slight uphill the whole way. He ran 19:39 today with mile splits of 6:15, 6:26, and 6:25. Elizabeth ran her first ever 5K and ran 31:53 which is much better than she anticipated. I will let them both tell more on their blogs. It is exciting to have the family out and running at races. I am heading to St. George and will get a few more miles in this evening when I get there.

PM - Drove to St. George and ran from Ramada around Dixie State College up to the temple and looped around it 4 times and back to hotel for an easy 6.1 miles at just under 8 minute pace.

AM - In St. George met up with Clyde at Ramada Inn at 5:20 and headed out for a 13 miler. We ran along the river trail all over the place in the dark and had Clyde left me I would have been lost for a long time as I had no clue where we were for the majority of the run. It was a pretty nice run along the river but it was not without some adventure. There were several rough parts along the trail that made it interesting in the dark. I saw what looked like a fox dart across the path in front of us so a new type of wild life versus the Provo River Trail. There was one part of the trail that was washed out and there was a barrier blocking the path. Clyde went right to go around it and I went left. However in this case I should have "chosen the right in the path before me" as when I went left I quickly came to a screaching halt as there was a metal fence attached to the barrier that was not visible in the dark. Luckily it gave a little and it was kind of like running into a big net or at least that is what I thought. We continued along and a few miles later I noticed a burning on my forearm and realized I had cut my arm a bit and it was bleeding and the sweat was making it burn a little. No big deal just a small cut and a little embarassment. Ended up with 13.3 miles at about a 7:21 or so average pace. Thanks for the run Clyde!

PM - Drove back from St. George and made it in time to join James for his cross country race. Did a total of 6 miles mostly easy with a 1.28 mile cross country race as a rabbit of sorts in just under 6:00 pace. James did very well running 7:42 and getting 3rd overall and 1st in his age group. This was a big improvement from last year and he beat three older boys that he has not beaten before. This was good considering he ran a PR in the 5K the day before. Time to crash as it has been a long couple days.

AM - Ran the standard Sasha House 10 Miler easy with Sasha at 5:00am. We got caught in a bit of a thunder storm with some lightening strikes a little closer than I like. It rained off and on but was at least cool out. Average pace about 7:48 for 10.1.

PM - Joined James for his cross country practice. We did some warm-up and then 20x150m uphill strides and jogged the down. Added more miles at the end as well for a total of 7.4 miles at about a 7:35 average overall.

Legs are feeling pretty tired this week but it is mostly because of the lack of good sleep due to travels and such this week. Hopefully all goes well the rest of the week. 

AM - Met with Sasha, Jeff and Adam at 6:00am this morning. It was actually on the cool side this morning as it was only 57'F. Sasha and Jeff were going to do a 12 mile Tempo so I just did the 4.88 mile warm-up with the group and then continued on to run 13.15 miles. We started slow and then I picked it up as I went after the 5 mile mark. Averaged 7:20 pace for the whole run. I will add more tonight with the kids.

PM - Ran 1 mile with Jared and towed him along to a new PR of 7:38. Then ran 2 miles with James in the hills around our house. Then added 4 more miles just for fun. A little over 7 miles at 7:42 average overall. A hilly run around my house up near the Provo Temple. Legs are tired but that is expected right now.

AM - Due to an early morning meeting I had to run a bit later so I was on my own. I ran from my office on BYU to the end of the Provo River Trail and back plus a little extra around campus totalling 14.6 miles at an average pace of 7:12. Felt relaxed and easy and legs felt ok today. I will run more tonight.

PM - Added 5.6 miles tonight with James and Jared at an average pace of 7:30.

I am trying to figure out what to do for a run tomorrow. I can just head out on my own for a 16+ mile long run with Sasha joining me for about 6 of it. Or I can got to Spanish Fork and jump in the half to get my long run in. Or I could even jump in the Provo River Marathon for 16 or so miles. I guess the last option would be to run Alta in the afternoon but I am not too keen on running on such a steep downhill course with the high mileage week. Any thoughts?

AM - I decieded to help out with the Provo River Run today so I started at Breidal Veil Falls and ran a 15 mile run to the finish area and helped set up the finish. I ran easy the first 5 miles which was the downhill part and then slowly picked it up the rest of the way. I am calling it all easy miles because I never really felt like I was at marathon pace effort. The last 5 miles were at 6:30s and the overall average was 6:43 pace for 15.1 miles. Looking at splits from Garmin the first 5 was 36:00(easy downhill) the second 5 was 33:30(flat) and the last 5 was 32:30(flat). I will run some more tonight with James.

PM - Ran a mile with Jared then another mile with James and decieded to do a 2 mile progressive tempo with James. What I call a progressive tempo is where every quarter is faster than the last quarter and you finish close to your mile pace for the last quarter. James did great and accomplished the goal running every lap faster. We hit two miles in 12:50 with the last mile in 6:08. He is really starting to get in great shape and is able to make me have to work a little as well.

This puts me over 115 miles for the week.