Recovering From Microfracture Surgery

Easy 12 miles at 7:15 avg. pace. Felt ok following 16.5 mile hilly run yesterday.

Total of 10 miles today. A tough workout but I think one that is valuable. We ran 1.5 mile warm-up and then did 1 mile on track then 4min rest and did a 5 mile steady state tempo. When we got back to track we took 4min rest and finished with another mile on the track. Finished with 1.5 mile cool down. Splits below.

1 mile = 5:25

5 mile steady = 6:12, 6:13, 6:14, 6:13, 6:10

1 mile = 5:30

Another workout in the books.

Relaxed run of 12 miles today with somewhat tired and sore legs from yesterday. Average pace of 7:17 today even with tired legs. Another track workout tomorrow so we will see how it goes. Have been fighting some upper respiratory issues still.

Track work this morning. We ran 5x800 then 6x400 with 2min rest between repeats. It was pretty chilly this morning at 38'F. I don't know why but the first 800 and the first 400 felt the hardest. Overall not a bad workout. Tried to stay as relaxed as possible. For the times I was hitting the legs felt a little heavier than I would have liked but I will take what I can get right now. Splits below:

800s = 2:40 / 2:45 / 2:43 / 2:43 / 2:40

400s = 78 / 77 / 77 / 76 / 76 / 73

Will add some more miles tonight. Added 3.7 miles with one mile on track with 8 year old son. They run a track race for high schoolers and then a kids race as well afterwards. James (Senior in HS) ran a PR tonight running 4:28. Not bad for middle of cross country season. Jordan (8 yr old) then ran his PR, 6:38. He ran 3:25 first 1/2 and then a 3:13 second half. Pretty good for 8 yrs old.

10 miles this morning. Was planned for an easy run but turned into more of a moderate run. Legs were tired from the hard work lately but did not feel too bad cardio wise. First five was closer to 7:15 or so average and then second five was about 6:45 average or slightly faster. Last couple miles were 6:30s. Average overall pace was 6:59.

Easy, or I guess better put, relaxed run today. The group I am training is really starting to get in great shape. Instructions were to run relaxed pace today and stay conversational. I ended up averaging 6:55 pace for the 8 miles and was slowest of our group of 12 runners. The top three of our group averaged about 6:10 pace today. Of course I am the old man of the group as well and as the coach I expected that as our training progressed the younger runners would start to improve a bunch. Our race is the Army Ten Miler on OCT 21st and we have a pretty strong team. With about two weeks left things are looking good. I am still hoping to be sub 58 and if I have a really good day maybe sub 57. When we started training about three months ago I was the 5th fastest on the team and it is looking like even if I run 57 minutes I will be about number 7 or so for the team, which is a good thing. Most of the guys I am training were only running about 30 miles a week three months ago and now they are up to 70+ miles a week and it is clearly starting to pay off. I think our top runner will be around 52-53 with our next two under 54 minutes. They score top four runners and I think our fourth will be under 55. If that is the case we have a great shot of winning the team title.

Added 5 more easy miles this afternoon.

8 easy miles today. 5k race tomorrow. First truly easy recovery run this week.