Recovering From Microfracture Surgery

AM - Easy 10 miles from Sasha's house. We ran 7 miles with son James and then added 3 more. Overall average was 7:39 for 10 miles with the last three at close to 7:00 pace. Overall I am starting to feel decent again. My left hammy is not 100% but it only starts to bother me when we go under about 7:00 pace so at least I know I can continue to run easy until it heals fully. I was sick all weekend congested and could barely talk but things seem to be on the mend in those reagrds as well. I hope to get 70+ miles this week if the body cooperates. Also did 50 push-ups and 50 sit-ups this morning and my shoulder and neck seem to be ok, not 100% but almost. I will run an easy mile tonight with Jared.

PM - Added 2 easy miles, first with Jared (8:28) and second with James (7:26). Feeling a bit better.

AM - Finally back up to the standard Sasha House 10 Miler with jeff and Sasha at 5:00am today. Jeff and I just ran the 10 miles easy in 75 minutes (7:30 pace) while Sasha took off for a 7.5 tempo at just after 6 miles. Felt ok today, cold is subsiding and legs are coming around. Still not ready for anything fast but getting there gradually. Plan on running more tonight with kids.

PM - Family run tonight with James, Jared and Ebeth. We all paced mom to a new mile PR of 8:56! Elizabeth actuallly ran the 1st quarter in 1:50 so eventually with time I think she has some potential to run pretty fast. I then ran with James for the rest and did 6xstrides and some drills at the end.

AM - Easy run with Sasha on standard {Sasha House 10 Miler} Felt a lot better today. We averaged 7:12.28 and finished with the last 1/4 in 1:19. The good news is the hamstring did not seem to complain about the speed so it looks like things are healing up nicely. Plan to do more tonight with James and Jared.

PM - 1 mile warm-up with son James then we did 3x800 with 400 jog. Paced James but he is fast enough to make me run at threshold or slightly faster now. 800s were 2:49, 2:48, and 2:45. Then ran 1 mile back to my office. Busy night with scouts tonight so time to go.

AM - Ran with the Ranger Challenge Team today. It is nice to be able to combine some work with my running on occasion. We warmed up a mile to the Provo River Trail and then I had them do 1/4 mile at their 2 mile race pace followed by and easier 1/4 but not a jog we did this 16 times or for a total of 8 miles and then 1 mile cool-down back to campus. I then ran back and picked up the rest of the group so I ended up with 12 miles at a 7:00 pace average. The 400s felt very relaxed for me on the trail in the dark. I ran them as follows:

1:28, 1:29, 1:26, 1:27, 1:27, 1:27, 1:26, 1:27, 1:27, 1:27, 1:26, 1:27, 1:26, 1:27, 1:26, 1:25

Very consistent marathon pace effort. Will run more tonight with James and Jared.

PM - 4 miles easy; 1 with Jared then 3 with James and 6xstrides and drills.

AM - With Sasha for 12 on the river today. We did 8x100 meter strides as well. Sasha did them faster I did them about 20-21 seconds each just nice and relaxed. More tonight with the boys.

PM - 5 miles with boys, 1 with Jared and 4 with James in the hills. Left hammy still not 100%.

AM - 4 miles on my own in the hills then picked up James ran to the track and did a 2 mile tempo pacing James. James ran 12:41 with splits of 6:26 and 6:15 gradually picking it up as we went. We then had to run the 3 miles home up the big hill by the temple. Day started at 6:00am and will not end until late tonight so gotta go. I leave for New York tomorrow so I'm not sure I will be able to keep up with the blog or not. Hoping to get some good runs in while I'm there but we will see how my schedule works out.