Recovering From Microfracture Surgery

Hard day in Provo Canyon with Sasha. Trail was very icy and snowy. We ran easy 2.25 warm-up and then started a 3 mile tempo down. Ran 17:15 with each mile in 5:45. Hard effort considering the ice and footing. Then jogged for .4 miles and started a hard two miles up trail. First mile was 6:28 and my legs started to feel it. 2nd mile was 6:52. Then ran easy mile up to start of 3 mile and ran two mile tempo down. My legs were dead and we hit 6:00 for first mile and I was ready to back off but Sasha kept pushing me and we ran a 5:56 for the second mile. Overall did 7 miles at sub 6:00 effort. So right now my leg are dead and I am meeting Sasha at 6:00am for 10 miles. We will see how things go tomorrow.

Easy run with Sasha before driving to Amarillo, TX for 13 hours.

Jasper, AR in Ozarks. Ran a 7% grade hill for 2 miles hard and pushed to hold 8:00-8:15 pace then turned and went down and hit 5:30-45 pace withoout even pushing the pace. However, this was not so smart as my quads are very sore from the downhill pounding. 7% grade is just too steep for running.

Easy trail run on the Buffalo River Trail in Jasper, Arkansas from Pruite Landing to Erbie and back. All single track trail and very hilly the entire time. Could not hold a fast pace but it was work anyway with sore quads from the 7% grade the previous run. Awesome to run in the woods, hills and have a great view of the river as well. If one lived up here the would definetly become a good hill runner.