Recovering From Microfracture Surgery

AM - 10.1 easy miles with Sasha at 7:22 avg. pace. Trail was pretty slick due to snow and ice in spots and it ws about 24'F today. A bit colder thant he 67'F when I left California. Good news is the knee was ok. Not 100% but probably at least 90% at this point.

PM - 5 miles with kids from my house. 1.5 with Jared and James and then 3.5 more with James. Overall sub 8 pace and 7:30 pace with James. Knee is pretty good again. I felt it at the slower pace for the first 1.5 miles with Jared but when we picked it up to 7:30 pace it felt a lot better. I can go up stairs with essentially no pain which is huge improvement from last week when I could not go up stairs unless I took one step at a time with my right leg only.

Things are looking good for the Del Sol Team. We should have a great team to go out and win it. I should be able to put out the team roster by the end of the week. 

AM - Easy run with Sasha on normal Provo River route in exact same time as yesterday. However, we ran the last 1/2 mile much faster with splits of 1:25 and 1:17 for the last 2 quarters.

PM - 6 miles with the kids and Sasha and his kids. Did 8x200 strides with James and Sasha and also ran last 1/2 mile at sub 6:00.

AM - Easy 10 again with Sasha in about same time as last three days except today we did not finish fast like yesterday. We did a lot of talking about the USATF and the future development of our sport or lack there of. Knee is feeling better each day so getting close to the point where I almost don't notice it.

PM - No run tonight life seemed to get in the way! I hate it when that happens.

AM - 10.1 with Sasha 7:09 average with 8x100 strides at 19sec each. Felt really sluggish today. Flying to KS tonight so not sure if I will get in another run.

PM - Managed to squeeze in another 5 miles before heading to the airport. 

In Kansas only 2 miles with James.

Ran on the XC course in Kansas. It was 22'F and freezing rain and wind. Not a fun day. James got tripped at about the 1/2 mile mark and went down pretty hard. He had a good start and was in the top 10 when he went down. After that he had to try and get up and get going again but was caught up behind a bunch of runners and had a hard time passing during the rest of the race as the course gets a lot narrower. So not a good day for James. A couple of boys he beat at Footlocker last week ended up 8th and 11th so he was pretty dissapointed. I fell once on the ice and pulled a muscle in me lower back that is very sore today. The knee is still not 100% but hopefully I can start getting the miles back up soon.