Recovering From Microfracture Surgery

AM - Easy Provo River run with Sasha although things were a little faster than normal as we average 7:13 pace for 13.1 miles. We also did 8x100m strides again. I tend to start these easier than Sasha t 20-21 secs versus he does 18-19 secs then the last 4 I am with him in 17-18 secs. Overall feel good with no signs of soreness or much fatigue from the 20 miler on Saturday. I still need to get my right hip fixed as it has been a continual problem for several years now. I just need to find a the right person to fix it. More tonight with James and Jared. I'm looking to get around 100 miles this week but it will be a busy week so we will see how things turn out. In fact the next couple weeks will be pretty busy but hopefully I can still get 100 miles in each week.

PM - Ran 7.5 miles total with James and Jared. Jared did 1 mile at the end with James and I. James and I did 1 mile warm-up then 12x200 with 200 jog (jog at 8:00 pace) 200s were all very even pace trying to teach James how to relax at faster speeds. 200s were as follows:

40, 39, 39, 38, 38, 38, 38, 38, 39, 38, 38, 37

Then finished with three easy miles. Doing these workouts with James in the evening are good as he is fast enough now to make me work a little but also allows me to focus on him which in turn helps me relax as well. Some dads play ball with there kids I guess it is kind of neat that I get to run with mine. 

AM - Woke up very groggy this morning and was not very excited about running today. Joined Sasha at 5:00am for his big workout day. I knew from the get go that it was not going to be a big workout day for me as I was very sluggish. We headed out on the Provo River Trail (no surprise) and did just over 6 miles warm-up and then started the tempo. Sasha was doing a 7.5 mile tempo and I pretty much decieded early on that I was only going to do 2.5 miles of the tempo. The pace felt ok and I could have kept going but just did not feel up to pushing that hard today. So after 2.5 miles in 14:18 (5:43 pace slightly uphill) I backed off and ran pretty much dead on 6:30 pace the rest of the way which felt like a jog. Ended up with 14.5 miles at a 6:41 average total. More tonight with the boys.

PM - 5.3 miles, 4 with James and then one more with James and Jared. The 4 with James were at 7:30 pace average and then we did 6xstrides and drills.

AM - Easy Provo River 10 miles with Jeff and Sasha. Average 7:30 pace overall. More later today with James and Jared.

Happy Halloween!

PM - 4 miles with James on XC course and did about 1 mile worth of random Fartlek.

AM - 15.1 mile Sasha big workout day. Average pace for entire run was 6:57. Warmed-up for 6.2 miles at about 7:30 average. Then started Sasha's 5 mile tempo with him. Legs felt very sluggish today so I just decieded to go 2.5 miles with Sasha. I hit 14:07 (5:39 pace) for the 2.5 mile slight up hill section and then backed off for a mile at the turn. ran the next mile in 6:39 and felt like a complete jog so picked it up again running what felt like easy marathon effort hitting 6:00 and then finished the last 1/2 mile in 2:50. Felt like I could run 6:00 pace all day but at 5:39 pace the legs felt heavy and sluggish. Ok workout overall, not to worried about lots of quality right now as I am more focused on building a large base of high mileage first and then the quality will come as the body adapts over time. As usual more tonight with the boys.

PM - 3.4 easy miles with 4xstrides and drills with James.

AM - Ran as Sasha calls it the uneventful half marathon this morning. However it was slightly eventful in that our average was 6:52.89 for the run and we did 8x100 and the last mile in sub 6:00. The majority of the run was easy and we were still at our under 7:00 pace which is a good sign. Another good sign is that my heart rate at 7:00 pace was only 135 and it was only 150 at about 6:15 pace. This is lower than what it has been at these paces in the past so it appears that there has been some fitness gains as of late. The 100s were like usual in that I was about 1-2 seconds behind Sasha on the first 4 at 19-20 secs each and then the last 4 I was able to push a little more and run them between 15-17 secs. Overall a good easy run with some pick-ups today. Felt much better than yesterday. I am going to try and squeeze in a few more this afternoon but we will see as my schedule is pretty tight today and tomorrow and then I leave for another conference again on Sunday. This time I will be in Reno until Thursday. I am pretty bummed I won't be able to watch the trials on Saturday morning as I will be at work from about 4:00am until 9:00pm. Which means I will have to call Sasha during the day to get the results.

PM - Easy 4 miles, 1 with James and 1.5 with Jared. Jared asked if he could run 1.5 miles today. I think he is starting to like running now. It is a good sign when he asks to do more which is a first for him and he ran it at 8:30 pace. James was full of energy today which means he is rested and ready to go for tomorrow.

Early AM - (3 miles) Started day of with a 1 mile easy and then ran with the cadets during Ranger Challenge 2 mile run. Ran 2 miles in 11:03 on a hilly dirt road course in the dark.

Later AM - (12.9 miles) Later on ran 12.9 miles in the hills on an out and back course at 6000ft. The first half was pretty much all up except for three small decents which made it tough, the way back was much easier. I through in two miles at marathon pace (sub 6:00) on the way back. The elevation gain for the first 6 miles was 1,551 feet, needless to say the way back was much easier and much faster.

I am still a bit in shock from the news of the trials today. What a trajedy and unfortunate event.

I am off to Reno for another conference tomorrow. I hope to squeeze in as many miles as I can. I won't be back until Thursday.