Recovering From Microfracture Surgery

Week starting Sep 14, 2008

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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.

Favorite Blogs:

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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 Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Trainer 1 Miles	Trainer 2 Miles	Racer Miles	Total Distance
0.00	0.00	0.00	0.00	0.00	0.00	0.00	0.00

Sun, Sep 14, 2008

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Trainer 1 Miles	Trainer 2 Miles	Racer Miles	Total Distance
0.00	0.00	0.00	0.00	0.00	0.00	0.00	0.00

K+66 Days

Sunday, day of rest before I start my new workout routine tomorrow.

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Mon, Sep 15, 2008

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Trainer 1 Miles	Trainer 2 Miles	Racer Miles	Total Distance
0.00	0.00	0.00	0.00	0.00	0.00	0.00	0.00

K+67 Days post Microfracture Surgery

Started new rehab routine today at BYU gym. Below will be my new Mon, Wed, Fri routine.

5:00am wake-up

5:30am start workout at BYU gym.

100 push-ups

100 sit-ups

15 minutes on spin bike

15 minutes on elliptical

15 minutes on sitting bike

12 different weight machine exercises for legs of 30 reps each machine

Back on bike or elliptical for any remaining time until 7:30am

Before bed do 30-60 minutes on spin bike or elliptical plus 5 leg strength exercises

Pretty long day and leg muscles are tired but a good routine for building leg strength.

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Tue, Sep 16, 2008

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Trainer 1 Miles	Trainer 2 Miles	Racer Miles	Total Distance
0.00	0.00	0.00	0.00	0.00	0.00	0.00	0.00

K+68 Days (I think)

Easier day but still 1 hour of spin bike and 100 strength exercise reps. Also did 50 push-ups and sit-ups. Legs still a bit tired from yesterday. So back at it again tomorrow.

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Wed, Sep 17, 2008

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Trainer 1 Miles	Trainer 2 Miles	Racer Miles	Total Distance
0.00	0.00	0.00	0.00	0.00	0.00	0.00	0.00

K+69 days

So tomorrow makes 10 weeks since the microfracture surgery.

Up at 5:00am again for another day on the new hard day routine at BYU gym.

100 push-ups and 100 sit-ups.

15 different weight machine leg strength exercises with 30 reps on each machine.

15 minutes on the elliptical.

15 minutes on the sitting bike, pushed it and actually had heart rate stay between 140-150.

15 minutes on regular spin bike.

This workout is tough but good. Hopefully the leg will really start to strengthen up.

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Thu, Sep 18, 2008

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Trainer 1 Miles	Trainer 2 Miles	Racer Miles	Total Distance
0.00	0.00	0.00	0.00	0.00	0.00	0.00	0.00

K+70 Days (10 weeks post microfracture surgery)

Well time sure flies as I am now at 10 weeks since the surgery.

A very long busy day at work today so not as much physical therapy as I would have liked.

30 minutes on spin bike, 50 push-ups and 50 sit-ups.

100 reps of leg strength exercises.

So overall things are ok with the knee but still not feeling 100%. I can walk mostly normal but by the end of the day I still have a slight limp. The muscles are just not coming back as fast as I would like but all I can do is keep up the rehab work and just continue to have patience. Progress is progress even if it is slow.

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Fri, Sep 19, 2008