Recovering From Microfracture Surgery

10 miles today on flat terrain for once. Averaged 6:35 pace overall. Legs tired but ok.

Back to a hilly course today. Ran pretty hilly course today and tried to stay rlaxed and not look at mile splits. Effort was what I consider meidum hard as I was not trying to hammer but at same time it was not really easy. I was guessing that I would end up somewhere around 70-72 minutes but was surprised when i looked at GPS at the end. Ended up with 67:40 for hilly ten miles so average pace of 6:46 overall with last eight miles at 6:35 average.

Today was another fun filled hilly day. Today's run featured 2 major hills, the first one was 1.5 miles long with a 3% grade and was followed by a 1 mile long stretch at 2% grade. Overall average for the run was 6:41 with second half 1 minute faster than first half. Legs feel ok considering all of the hills and faster paces as of late.

Added 2.4 more miles after work.

Easy 7.2 miles. Legs were really tired today so I forced myself to go easier. Ended up running 6:53 average. Still faster than previous easy days so plan to increase daily average pace is going well so far. 

Easy 7 miles at 6:49 average.

10 miles today over mostly flat trails. Ran with son James and one of other Army runners I am coaching. First mile was about 7:10 and then things picked up quickly. Tried to keep it close the first half but James started to pick it up. At 5 miles I was about 10 secs back but hit 32:20. As I watched James pull away with other runner I thought I was slowing down but realized that I had actually picked it up but they were just really moving. Ended up with an overall 6:19 average pace with last 5 miles in 30:50. I was really impressed with son James as he ended up with about 61 minutes and 29 minutes for last 5 miles.