Today is 5 months since I had a total knee replacement.  Recovery has been going great and today I celebrated it with a new personal best with a 4-minute run and a total of 16 minutes of running.  So many people have questioned me running after a Total Knee Replacement.  Trust me, running has been discussed with both the surgeon and the physical therapist and I have been following the physical therapists guidance.

Today consisted of a Pyramid Run at 6 mph running, 4 mph walking between intervals.  I felt absolutely phenomenal during this run and really didn't want to quit.  I went for a total of 40 minutes and 3 miles based on the Garmin and 3.1 miles based on the treadmill.  Close enough for me between the two.  The workout looked like: 
Warm-Up: 5 minutes walking slowly building to 4 mph
Main-Set: Pyramid from 1 to 4 minutes and back to 1 minute
- 1 min run / 1 min walk
- 2 min run / 2 min walk
- 3 min run / 3 min walk
- 4 min run / 3 min walk
- 3 min run / 2 min walk
- 2 min run / 1 min walk
- 1 min run
Cool-Down: 6 minutes walking slowly bringing the speed down from 4 mph to 3.4 mph.

Below is the image of the workout showing pace, heart rate and running cadence.  It seems as though my heart rate was lower today than some of my straight walks outside in the heat and humidity.

  Wow it is hard to believe it has been almost a month since I last posted here.  I went through a slump where I wasn't working out as consist as I was in June.  Things slowed down a bit and I just wasn't working forward in my training.

With that said, I continue to move forward with everyday improvements.  It is exciting to watch and live through it.  God is working a miracle through me to enable to me to train everyday since my total knee replacement.  Who would have through that I would be running 4-months after surgery and now that I am almost at 5 months I am running at a 10:00 pace for 3 x 3 minutes with 1 minute walk recovery.  I know I could go further, run longer, run faster but there is no need to push myself this early in the recovery process.

Today on the bike I completed the Sufferfest Full Frontal test and have had great improvement.  I am no where near where I was in January much less a year ago. But I feel grateful that I am able to ride at all.  I had improvements in all four quadrants of the test with the great improvements at the power end of the spectrum.  Only because during the first test I wasn't really able to push myself during the 5 seconds, 1 minute and 5 minute tests.  I will take another test in 6-8 weeks to see the improvement.