Recovering From Microfracture Surgery

AM - West Point New York run along the Hudson River and then on the track for 5 miles last 4 in 6:14 average with last 2 in about 6 pace. 13 total at 7:00 average. Time to go.

Busy out in NY but managed to get a workout in today after none yesterday. 3 mile warm-up then 2 mile in 10:49(5:27/5:22) 800 jog at 8min pace then 1 mile in 5:20 then 800 jog at 8min pace then 2 miles in 11:15(5:47/5:28) then 800 jog at 8 min pace then 1 mile in 5:17. 4 mile cool down. Back to one last event tonight then up at 3:00 am to get to the airport.

Back from NY nothing special just an easy 12 miles at around 7:00 pace for most.

AM - Ran with Sasha for 13.1 also did 8x10 strides with first 4 in 21 secs and last 4 in 18 secs. Sasha and I picked it up the last 1/2 mile as well with a 1:29 followed by 1:18 1/4 splits. Felt pretty good at faster speeds.

PM - 3 miles easy, 1 with Jared and James and Jared ran his best with a 8:02.

Plan is for 20 miles with Sasha tomorrow. Should be painful to say the least. 

AM - Ran the 20 miler with Sasha from his house on the PRovo River Trail up to Breidal Veil Falls and then return. Started relaxed and easy with Jeff and Sasha just talking and gradually picking it up. It got a little tougher when we hit the canyon as it was already cold but then we starting hitting a very strong head wind. I could feel it in my legs a little climbing and fighting the head wind and was concerned about the turn around as Sasha wanted to pick it up to at least sub 6:00 pace. My goal ws to try and stay with him at close to 6:00 pace for as long as possible. I was pretty pleased as after we turned I was running faster than I thought we would and actually hung in with Sasha trading quarters for around 6 miles or so. Legs were very tired the last couple miles but cardio I felt pretty good. Our splits are below according to the Garmin along with my HR data. First 10 miles a gradual up of 1-3% and then back down on the same 1-3% heading home. Average pace for 20 miles was 6:21 with average HR of 158. Average pace for 1st 10 miles was 7:01 with average heart rate of 150. Average pace for last 10 miles was 5:42 (57:00) with average heart rate of 168. 10-15 miles 5 mile split was 27:54 and last 5 miles was 29:06. Overall pretty pleased with the run, it was tough and painful but a good fitness test.

Mile	Split	HR Data
1	7:54	127
2	7:28	140
3	7:13	143
4	6:45	150
5	6:57	150
6	6:45	155
7	6:55	155
8	6:51	157
9	6:40	160
10	6:46	163
11	5:35	165
12	5:31	167
13	5:35	170
14	5:35	168
15	5:38	170
16	5:43	170
17	5:49	171
18	5:49	171
19	5:58	171
20	5:47	172

Just looked up some training history and discovered that this was my second fastest 20 miler that I have ever run and this one was at 5,000ft altitude. In addition if you take my last 15 miles it was my fastest ever training run times for miles 6-15.

Afterwards went to James XC race and ran another mile cheering James on around the course he ran his best time of the season for 3K by 25 seconds.