Recovering From Microfracture Surgery

Week starting Oct 15, 2006

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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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to Ukraine's Armed Forces

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
22.30	5.50	8.00	0.00	0.00	0.00	0.00	35.80

Mon, Oct 16, 2006

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Trainer 1 Miles	Trainer 2 Miles	Racer Miles	Total Distance
1.00	0.00	2.00	0.00	0.00	0.00	0.00	3.00

Army physical fitness test at 5:30 this morning. 2 minutes of push-ups followed by 2 minuteds of sit-ups and then a 2 mile run. Did the 2 mile run in 11:05 and felt pretty decent. 1/2 mile splits were 2:40, 2:50, 2:50, 2:45. I think I could have maintained for another mile.

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Tue, Oct 17, 2006

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Trainer 1 Miles	Trainer 2 Miles	Racer Miles	Total Distance
6.00	2.00	0.00	0.00	0.00	0.00	0.00	8.00

Early run with Sasha and gradually picked up pace finishing in 6:13 mile.

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Wed, Oct 18, 2006

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Trainer 1 Miles	Trainer 2 Miles	Racer Miles	Total Distance
5.00	3.50	0.00	0.00	0.00	0.00	0.00	8.50

8.5 miles with ranger challenge cadets. In middle of run ran the Quail Run hill which is a 1 mile stretch that is very steep. Overall relaxed pace getting gradually faster throughout. Felt ok.

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Thu, Oct 19, 2006

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Trainer 1 Miles	Trainer 2 Miles	Racer Miles	Total Distance
5.30	0.00	3.00	0.00	0.00	0.00	0.00	8.30

Ran Provo Canyon 3 mile tempo with Sahsa or should I say well behind Sasha. However, I did run 16:44 (5:27, 5:41, 5:36) for three miles which is a 20 second improvement from several weeks back. I did not feel that good but things are slowly coming around. I told myself I would not even consider racing again until I thought I was ready to break 17 minutes for a 5K. I guess I am getting close to that so I may have to start considering a possible race later this year. Initially I did not think I would race until sometime next year.

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Fri, Oct 20, 2006

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Trainer 1 Miles	Trainer 2 Miles	Racer Miles	Total Distance
5.00	0.00	3.00	0.00	0.00	0.00	0.00	8.00

# mile tempo following Sasha again. 16:33 for 3 miles with mile splits of 5:26, 5:28, 5:39. Flet ok but calves were sore.

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Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Trainer 1 Miles	Trainer 2 Miles	Racer Miles	Total Distance
22.30	5.50	8.00	0.00	0.00	0.00	0.00	35.80

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