Since Dr. Pritchett cleared me to run on October 10, I have been gradually upping my mileage. Yesterday (Nov. 7), I hit a new post-surgery PR of 4 miles - 3200 meters non-stop @8:45 pace, 2X400 and 2X200 intervals and another 2000 @ 9:05 pace! I run on a rubberized high school track about 3 times a week and always start and end with 1200 to 1600 meters of walking.
It hasn't all been smooth sailing. During my second week, I began to feel pain on the inside of my left knee (left hip was resurfaced) when my left foot hit the ground. I cut back and ultimately stopped running for several days. Then, instead of going from my walk straight into intervals (as I had been doing), I started running at a slower pace for 1 mile or more prior to intervals. This transition has really helped with my running form and left leg strength. Also, my PT has me doing a series of left leg strengthening exercises, as well as running with my glutes instead of my quads.
The next step for me is to gradually acclimate to running on asphalt, which is the surface on which a lot of outdoor races are run. 'Would love to hear from my fellow surface hippy runners who have made this transition!