tempos and intervals post-surgery

Kawimba matumba

tempos and intervals post-surgery 5/4/2012 12:27AM

I'll keep this brief

i had arthroscopic ankle surgery in february to remove 3 talar and tibial bone spurs

i've been able to do five to six 7 mile runs per week between 7:00-7:30/mi for the last three weeks.

my PT says its time to start pushing things again and wants me to do a tempo run on saturday.

my question is...... what do i do? I'm thinking normal easy 7 miler but do 1 or 2 miles in the middle a little faster than i've been doing..... 6:00/mi or so.....

also is there an established protocol for reintroducing pace work post surgery? if this workout goes well i'd like to try some intervals next week..... anyone got a good workout?

ultimately i'd like to finally break 3:00 at CIM next December... PR is 3:08

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