Recovering From Microfracture Surgery

Total of 10 miles this morning. Jumped in a local 5K as a good chance to run a tempo. Felt decent the first mile but during second up hill mile I started hacking and coughing like crazy. The course ended up long. Everyone's GPS readings were between 3.16 and 3.20. The course was not certified so I was not surprised it was off. I assume for an accurate course I would have been 17:30s which is not what I was hoping for but again I will take it for now. Just hoping to get 100% healthy soon as I have not felt like I have been 100% healthy for awhile now.

10 miles today at relaxed pace on rolling hills. Average pace was 7:07 with last three miles at 6:50, 6:40, 6:30. Felt decent, still a little coughing.

8 miles today at avg of 7:00 pace with last four sub 7:00.

Cold weather track workout this morning, below freezing. Still having health issues but made it through workout.

2 miles - 11:29 (5:48/5:41)

4min rest

2xmile - 5:41/5:42 with 2min rest

2 miles - 11:45 (5:55/5:50)

Not pleased with last 2 miles. Started having stomach and coughing issues. At least I held on somewhat.

Relaxed 6 mile run at average pace of 7:07 last three miles at sub 7:00.

Felt decent today for once. Ran 9 miles at 7:07 avg. pace. Ran a hilly route and did 10x2minute fast 1 min steady in the middle. 2 minute fast portions were at about 5:20-30 pace and steady 1 minute between was between 6:30-7:00 pace.

Easy hilly 12.5 mile run at average pace of 7:09. Felt ok today. Last 2 miles were pretty much uphill and I could start to feel tiredness in legs at sub 7 pace uphill. Last long run before Army 10 Miler in DC next weekend.