Recovering From Microfracture Surgery

Ran standard 10 miles at 5:30 am with Sasha. Thiws time the trail was very snow covered and icy from the two big storms on Saturday and Sunday. Running very fast was difficult at best. First 5 miles in 39:40 then on way back decieded to try and run fast for a 400 and then back of for a 400. On fast 400s you could not get any push off so you had to work on fst leg turn over and lifting leg versus pushing off. We could get down to about 6:20-6:30 pace and it felt like we were doing 5:30-5:45 effort. Last 5 miles was 36:00. Not a bad little work out for the conditions.

We got another 6 inches of snow on sunday at my house so my back and arms were very sore from more shoveling. Ended up with 17 inches of snow this weekend at my house so the snow banks along my driveway are about 4 feet high right now.

Easy 10 miles this morning at 5:30 am with Sasha and Steve joined us as well. Provo River trail was actually pretty icy in some spots even though it was plowed. The plowing actually made it worse in a few spots, especiallt under the bridges. Steve actually took a good fall under the first bridge. It was pretty cold as well so going at a relaxed pace felt good. 7:00-7:30 pace felt very relaxed and easy.

Actually ran later, 6:30am instead of the normal 5:00-5:30am, with Sasha on the standard Provo River 10 mile. Still some icy spots on trail but getting better. However, it was very cold, 12'. We finished in 69 minutes. My legs were very tired and heavy today for some reason.

10 miles at 6:30am again along yet again the standard Provo River 10 mile course from Sasha's house. Even colder today than yesterday, 10'. Again still some icy spots but not too bad. My right qaud and hip were very tight and sore the whole way today. We ran 68 minutes today with last mile in 6:18. This makes nine 10 mile runs in a row. Body is slowly adapting to 10 miles a day. I figure I will maintain 10 a day until the end of DEC and then started adding some more miles. Probably start running doubles and try and get the miles up to 90 a week.

Another standard 10 miler in 69 minutes with Sasha but at 6:30am and it was a little warmer, 19'. Ran the last three miles or so in under 6:30 pace. Legs are still heavy this week. I guess I am still adjusting to the 10 mile runs at sub 7:00 pace.

10 miles on the standard provo river out and back from Sasha's house. Trail was very slick as it snowed another inch or so and made things slick. It was a little warmer 21' but with conidtions did not think we would go very fast. However, as usual Sasha got the itch to catch the 7:00 pace guy. My legs felt dead and it was a struggle but we ended up running 69:50 for 10.04. Hopefully my legs will start to feel better soon. I am going to keep the miles up and when the legs feel better add more and maybe by FEB I will be ready for some speed work. My biggest goal is to just get the miles back up first and then go from there.