Recovering From Microfracture Surgery

Army Ten Mile race in Washington DC. Overall a little slower than goal of sub 58. I thought I was in shape to run 57:30 but I guess not on this day. First three miles felt sluggish but tried to stay relaxed and hoped legs would feel better second half. Hit 5 miles in 28:45 so right on pace for goal. However at this point legs were really heavy and sluggish and I lost focus/intensity for the next 3 miles. I settle for running 6min miles from 5-8 and then picked it up a little the last two miles to make sure I was under 59 at least. More important was that our team finished third place. We actually had the fastest team time in the past 8 years but the competition was very fast this year and we ended up third. Our top runners ran 52 / 54 / 56 / 57 / 57 and I ended up our sixth runner. Big improvements across the board for everyone I was coaching the past three months. In three months our runners improved as follows:

July 15th to October 21st Time Improvements:

54:21 - 52:09 = 2:12 improvement

57:30 - 54:14 = 3:16 improvement

62:37 - 56:21 = 6:16 improvement

62:27 - 57:17 = 5:10 improvement

65:47 - 57:37 = 8:10 improvement

62:35 - 58:29 = 4:06 improvement

So for 3 months the results of the training I put together turned out very good so I can at least be happy about that.

Day after race easy run. Except for right hamstring everything feels ok.

Easy run after two days of flights to get back to Kansas.

Was planning an easy run today but a couple of the guys started to pick things up and ended up turning into a thre mile tempo of sorts. Felt ok, right hamstring still a bit sore from race. Feels like a slight pull. Probably will schedule a deep tissue massage soon.

Six miles in AM at following splits : 7:20, 7:00, 6:25, 6:15, 6:05, 6:45 (backed off lastt mile to cool down). It was about 70 degrees out and very windy this morning so overall pleased with run only three days after race. Will possibly get in some more miles tonight after work.

8 miles this morning in frigid, wet weather. It was about 42'F with 20-30mph winds and light rain. Quite the contrast with yesterday's run when it was 72'F at 6:00am. Even with the wind and cold I averaged 6:49 pace for 8 miles. Last two days have been decent runs so I think I am pretty much recovered from 10 mile race.

Big temperature swing that last couple days. Went from low of 72'F two mornings ago to a low of 32'F this morning. Did a hilly run today and ended up moving along at a decent pace. Averaged 6:40 pace for 9 miles with last 7 miles at 6:30 pace average and last couple miles at about 6:15 pace. felt ok, a little tired but 6:00-6:15 pace is starting to feel like marathon pace effort.

Another cold, cold day as it was 25'F this morning (Brrrr). Went to run on some country roads with one of the guys I am coaching, happens to be the one that ran 52 minutes at the 10 miler, so I should have known that the pace would end up being faster than normal. Plan was to run 8-10 miles at relaxed pace today but that quickly changed. When we started running partner said he knew a good, hilly 8 mile loop. He was not joking about the hilly part as right from the start it was nothing but some pretty long and steep hills. Pretty much no flat at all the entire run. I knew the pace was going to be quick when the first mile was 6:55. After the second mile at 6:15 I let running partner pull ahead and just tried to focus on running relaxed but steady. I decided to not look at watch or GPS and just run and try and keep partner in sight since I did not know the course. Caught up to training partner when he stopped at a big intersection to wait for me. When I asked him which way we go to get back he said we were just turning around and going back same way we came. Then I looked at the GPS for first time and it said we had gone 7 miles already, which was a surprise as I was thinking maybe we were at 5 miles. He said he felt good and just decided to keep going. So we ended up getting 15 miles in total and when I looked at  my splits at the end I was pleasantly surprised as I averaged 6:29 pace and ran the last 13.1 (1/2 marathon) of the run in 1:23:50. So, guess I should be pleased with that in 25'F weather on super hilly dirt roads. Overall been some good runs the last three days average pace wise. Onward and upward!