Recovering From Microfracture Surgery

Week starting Oct 10, 2010

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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
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
31.5010.0010.500.000.000.000.0052.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.002.000.000.000.000.000.007.00

7 miles mostly easy but did run last 2 milesat about 6:00 pace.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.000.000.000.000.000.000.008.00

Easy with some hills.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.000.007.000.000.000.000.0010.00

Hello all! Long time no blog. I thought I would go ahead and give ablog update to all my old fastrunningblog pals. After recovering from my hip stress fracture and movig to Fort Riley, Kansas I was able to start to run on a regular basis again. I am back up to 60 miles a week for the last three weeks and feel like things are going well and most importantly I am enjoying it. However, I will lose my running freedom in about three weeks as I head to the far away desert for a year and whereI am going I will have no choice but to run on a treadmill. Good news is I am running in the Army Ten Miler in Washington DC on the 24th of OCT and am looking forward to a blast of a race before I deploy. I think I am in decent shape and am looking to break 60 minutes ifall goes well.Below is my workout from today. Interested in hearing what some of you think this indicates as far as 10 mile race potential.

1.5 mile warm-up

2 mile tempo on track in 11:02 (5:36/5:26 splits) running relaxed trying to gradually pick-up pace each lap

4 min rest

3x1 mile repeats with 2 min rest in 5:24 / 5:26 / 5:24 again goal was to relax and accelerate as I went

4 min rest

2 mile tempo in 10:52 (5:26/5:26 splits) try to run smooth and maintain even pace through finish

1.5 mile cool-down

Well, not sure if I will post everyday but hope to hear from some of the old gang. I have been checking up on some of your race posts occasionally and have been impressed and motivated by many of you. Especially MichelleL; way to go! I miss Utah and all of you out there that is for sure.

Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.000.000.000.000.000.000.007.00

Out for an easy run at 6:00am in 41'F weather. Fall has definentely arrived in Kansas. Felt good to just run easy and relaxed. Legs actually felt prety good after yesterdays track work. Averagedabout 7:45 pace, slower at first then just under 7:30 by the end. 10 mile race in 10 days.

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.500.003.500.000.000.000.008.00

8 miles at 7:00 average pace this morning with 14 x 90 seconds fast with 60 seconds easy between. Fast was all between 5:30-6:00 pace and recovery was about 7:30 pace. Overall felt ok with legs still a little tired from Wednesday's workout. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.008.000.000.000.000.000.0012.00

12 miles today with 8 miles sub 7:00 pace.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
31.5010.0010.500.000.000.000.0052.00
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