So literally 3 weeks after I was okayed to run, I ran 4 miles at a 9:20 pace. It sucked, I'm limping, but I did it. This is 9 months after a total rebuild with 4 bolts that is like NFL player recovery time.

I'll recover and be fine tomorrow, but I won't run. I run T-Th-S, I promised my doctor to not go beyond that.

Lifting:

-I deadlift 305 (about 140kg) and then do 5 RDLs.
-My overhead press is 155 and I can do that 2-3 times depending on how I feel.
-Squat is 255 (115kg) once.

I can do 11 pull ups (which is the SFAS gate requirement).

I've got to drop about 3 minutes on my run time over the next 3 months or so.