Set Back Week

If Rocky can do it.... I can't

This was a tough week. Just two weeks ago, I had to take time off due to a hip flexor strain. I got back into my routine with a solid 30 mile week, and then was hit by an unforgiving stomach virus Monday evening. I took Tuesday morning off from work, but then went back at it and never took time off to rest, so the dang virus came back Wednesday evening and finally moved on to its next victim sometime around Saturday morning. No running this past week after PR'ing the 13.1 mile distance last Saturday morning on a training run. When I went out this morning, I didn't really know what to expect, but I pulled in a good seven miler and am in good shape to train at my max this week.

Is it mile 10.1 yet?

I really hoped to be at my max for all three of these weeks to get ready for the Pasadena 1/2 Marathon on May 20. I really want to finish this race in under Two hours. There is a monster 3 mile hill on the course from mile 7 to mile 10, and I have not really trained for hills, but I still think I have a pretty decent chance of reaching this goal. I'll be traveling and  running with two friends, Chris and Suzanne. Suzanne recently had abdominal surgery so I should be able to beat her, but I've been practicing elbow shots just in case. Chris is new to running so is just going out to pig out on free stuff in the finishers chute have a good time and run the parts he can.

This was also the week for the drawing for the NYC Marathon, and no dice. I really wanted a chance at this, but it was not meant to be. So now, I have to make plan for the summer and fall, and I'm thinking Core work and base mileage. My December goal is to break 1:45 in the Fiesta Bowl 1/2 Marathon and that is going to require a solid base and mega speedwork. As for the core, I'm going to work in a three day per week routine using kettlebells, planks, crunches, and some other shit I found on the net that helps with hip strength. I plan to establish a 30 minute set that works the more common running muscle groups. My wife and I trade running days, so while she is out breezing through the miles, I will be on the back patio making Google Satellite history.

A couple of exciting bits of running news to share: There are some TMZ-style rumors that Jamoosh may be visiting Phoenix this summer for the SYTO 5K. Has anyone given alert to the local microbreweries?? And Adam, The Boring Runner, just finished the Eugene Marathon in 3:04, a huge PR, and a boston Qualifying time. Great running Adam!

If you have recommendations for core routine, I'd love to hear from you.

Down But Not Out

The following blog post is mostly a self-indulgent rant about my latest hip flexor injury --for that matter, this blog is mostly self-indulgent in general. Read on if you must....

We had the most amazing vacation about 6 weeks ago in Sedona. Stayed for free in a friends house, ate in restaurants, hiked around, and I ran a few too many miles on the local trail system (that is NOT a euphemism for "I went whoring"). I never felt an injury, and my road miles had been at an all time high. When I got back to Phoenix, my left hip bothered me a bit during runs. Not exactly painful but something was going on. annnnnnd......

So, I decided to do the right thing. I increased my running mileage, speed, overall intensity, shoved thoughts of medical professionals out of my T-Rex porno-ridden mind, and carefully crafted a web of lies about the steadily increasing pain. What was likely a mild strain escalated into a medium strain, and finally became a 'hurtin' strain. I have been limping while walking. I've looked on the internet, and its some kind of Hip flexor strain, a bursitis, or possibly a stress fracture. Last Sunday when I ran 12 miles, it seemed to loosen up on the run and got numb. And that had happened on all the runs prior to that, so I thought it might work to run through the pain. And it even stayed mild through the rest of the days when I ran, but the pain really set in the next day and the day after. I finally decided to take a week off from running and stretch and cross train. This has been difficult because I felt like I was making such good progress, but the healing wasn't happening, and I've heard stories about people who ignore medical problems..... AND THEIR PROBLEMS GET WORSE!! It's true.. that I have heard that. I can't verify that problems can get worse. Check with your doctor and then blog it for the rest of us.

Now, for those of us who put in for the NY Marathon lottery system, we have one more week to wait to see if we got lucky. There is something like an 8% chance of being drawn if you live outside of the tri-state area. The qualifying time was ridiculous (3:10 and it gets even tougher next year), and the charity option is for "good" people. Based on that, I will either go for a sub 2:00 PR 1/2 marathon in Pasadena next month, or have a fun run and set my sites on the Central Park finishing line.

One thing is for sure; injuries should not be ignored by most people.

Face It RTP: You're Not an Olympian

During today's run, I came to the bold conclusion that I will most likely never compete at the Olympic level in running. I'm 44 years old, 25 pounds overweight, slow, and what I know about Greece could fit into an ant's rectum: I like feta and olives.... they have statues.... dungeons and dragons theology......and there was a hazy booze fueled 4.5 years on Greek row at James Madison University --that's pretty much it. I think if I lived at one of the training facilities and had time to devote my entire day to serious running, maybe, but most likely not even then. So now....... Acceptance.

There was a British study about rabbits and stress levels. They measured the physical stress of rabbits and found that they lived their lives at a cardio-fear threshold that would kill most of us humans. The hypothesis was that the constant 24 hour threat of hawks and owls was causing the stress, and indeed, the measurements showed a spike during a hunt, followed by a measurable relaxation whenever a bird of prey caught one of the rabbits. The rabbit was serene for the first time in its life because it didn't have to be afraid anymore. It had been caught. I'm caught, but I'm not relaxed. My calf is really killing me. Today it's the right calf. Meh.

Had a nice run with Johnson today out a scenic high rent area in Phx known as Arcadia and into the shopping/tourist center of Scottsdale. WHY are you buying turquoise Kokopeli's??? 
8 miles total and slow due to injury. This weekend as opposed to last weekend, the calf muscle did not work itself out. It went numb and stiff (tws.... never mind). Cardio is very good, and besides my usual black toenail conditions, everything else is in good shape. I suppose this is as good a time as any to be injured. No major races scheduled in the next couple of months. Rolling, stretching, warm-up, wheedling, and blogging are the components of my recovery plan, and there is a possible trip through the HMO land of horrors to eventually see a third-rate cash-only sports 'doctor' who will likely tell me that I need to choose lower intensity/impact aerobic activity. No. Save your breath, and I'm saving my cash, No.

Review of CEP Calf Compression Sleeves

Ever had that fantasy dream that you are invisible and can sneak into the girl's locker room? Then you see SUAR's shoes under a stall door and you wake up in a cold sweat clutching blankie?

Picked up a pair of these compression sleeves in hopes that they would help with my calf problems. CEP, a German company, claims that they are good for athletes of all types and markets a few different styles customized to running, tri, walking, skiing, etc. Just what "CEP" stands for, I can't figure. Compression Exercise Products? Something with "Enters"? Who knows for sure. Maybe Heinrich, but he ain't sayin. I got the "All Sport Sleeves" which seemed to be just what I needed.

Heinrich tapping a kidney

I went out for a short slow run this morning due to the recent return of the hurtful calf. I've been dealing with a recurring calf strain for abut 3 years now, though its been quiet for the last 10 months or so. I also just picked up a new pair of Brooks Glycerin shoes at 20% off thanks to Runners Den and Books, though no thanks to Adam who was only able to score me a free Brooks bandana at the Expo.

You can guess where that bandana ended up. I have used (and will continue to use) the foam roller, the Stick roller, all kinds of stretches, extended sleep, and cheese binging to help alleviate the calf problem. These are my latest attempt to try to control the problem while continuing to run. I was measured at Runners Den (size 44! centimeters) which translates to size IV in CEP language and 14 inches in Arizona. 14 inches... 14 innnnnnnches. Speaking of language, the package includes six languages besides English. What a review this is turning out to be!

I have to say I really like them. They fit really nice. Snug and comfy throughout the hour. I felt like they were doing what they are supposed to do. And a true test of effectiveness; I felt my calf pain, but it was mild and did not increase with speed (I ran 1/2 mile of the almost 5 miles at 7:00). I'll go again tomorrow morning and finish the review.

Ok. That was a nice run with my friend Suzanne. And, though  bit slow, we ran pretty much at training pace. The last mile was fast and the last fraction of a mile was blazing. And no calf problems. I could feel lefty a little bit, but not a pain, just a reminder. So, in the end, my claim is that these sleeves work great and are helping me get out on the road when I might otherwise be recuperating on the couch.

Overall RTP Rating:
Cake = it's great and I highly recommend this product. Keep your fingers away from my mouth.

2011 RnR AZ Marathon 1/2 Marathon DNR

I've been nursing a left calf strain all week and a slight twinge in the right calf. My calves are my Achilles. I've been injured there multiple times over the past three years; probably the same injury.

Harrison at ASU Kids Rock

So, being on the fence all week about the race itself was a bit unnerving, and I was pretty much committed to NOT racing until I got to Kids Rock and the Expo today and got caught up in all the energy. My photo opportunities were good, but I didn't take advantage. I saw Adam The Boning Boring Runner working in the Brooks booth, and Lauren from When I Get a Little Run Run Run working the Runners Den Asics booth. I had HJG with me and he was a great sport even though I had him in the BOB stroller for over 2 hours! I didn't want to push his budding patience. His only problem was when we had to share an elevator. NOT COOL people!

So, the decision was to strap on the Asics this morning and run the 1/2 at about a 9:50 pace. I would have been running with Suzanne, my running partner. What would the calf do???

At the 2am Norman the choc lab potty time, my calf was talking to me in an angry voice and I made the decision to not run. This morning's stumble to the coffee maker confirmed the decision. Bummer but I know that I would have hurt myself more and possibly would have had to ride the golf cart of shame. Got up early anyway and drove two friends down to the metro station so they could ride the train to the start line, and they are still running now. Hope you guys are having a good run and enjoying the scenery.

Meanwhile, Norman, HJG, and Mrs. RTP made our way through our neighborhood to catch the elites.

Fuck you calf, I'm ready to cheer!

 The course passed about 1/2 mile north of our house. It was overcast and about 50 degrees --perfect. After watching the wheelchair racers go by

Maybe not PC, but that is a cool ride!!

we had a short wait and then the elite men came by in a flash. Awesome!!

Hey Josh! Meb!! It's me, Running Through Phoenix!!!

A bit more of a wait and the first women came by just flying

No photos, but Sally's ass is spectacular!

and then there started the amazing field of fast runners men and women. This was truly fun to watch and made me wish I was out there. I am determined to work this calf back into 20-25 mile weeks and build endurance this year. Had some fun tweets with Lauren and Adam this morning. I guarantee we will be running some trail races and possibly some bi/tri crap this year. I am posted for the Runners Den pancake fun run next weekend, which is designed to be a fun recovery run for those who did the RnR today. Just got a tweet from Suzanne who finished in 2:12!! Great job to all the runners, rollers, and walkers who got out there today!

To Race or Not To Race

Just a shorty today. I strained my left calf muscle on a short slow run earlier this week and have been limping a bit. It's still tight. RnR AZ is scheduled for Sunday. I'm doubtful about my chances of being healthy enough to do it. Crap. I'm not so down about this, but it is kind of a bummer. I have had this calf problem it seems each of the three years I have been running, but it's been a while since it has flared up. I have been running with good form, but the morning the injury occurred, I was running with Norman the choc lab puppy and he was tugging and pulling and twisting and turning. Anyway.....

Your Punishment is Over

I decided a few weeks ago to have a blog contest and reward winners with homemade bread. Readers could suggest running workouts for a one week period, and I would complete them. A random selection would choose the winners and everyone would have had fun and liked me. But oh no, you couldn't accommodate-- not even a little.

Only one person responded to the contest and he sent me f'ing sprints! And just days after I bombed at the first ever SYTO 5K. At least he tried and now he's running all around like a maniac. Plus, my local running/swimming/Bikram friends went on jobs and vacations out of state, and I started my job up again at the local schoolhouse. Dark brooding ensued and I decided to punish you all with a strict code of silence.

cue the Sinead music

Meanwhile, I entered and won a blogging contest sponsored by Julie over at Julie's Running Blog. And what a set of prizes!! They came in the mail today: A really nice 18" foam roller (which I highly endorse), a stick of Sun/Sport Glide, 4 Powergel Strawberry/banana gu's, 3 packs of Sport Beans --one is Extreme (will I ever win the Rhoto Ceepo bike  or the Sportbeans bike contest?), a tube of Nuun hydro-tabs, 2 Powerbars, and a Powerbar with extra protein. And a thoughtful card with an airline voucher good for one roundtrip to Minnesota (some restrictions apply). Thanks Julie!! Check out her blog. I also got a new Header for the blog thanks to Runlaur. Pretty snazzy!


This has raised my spirits, and in good cheer, I hereby lift the sanctions. RTP now has 37 followers. I still have no idea how to determine the number of readers if there are any besides the followers. Someone will have to show me how to view the stats. I bet it's a million! I forgive all of you.

Back to Random Unreality

Why did vacation have to end?? "Because you need to go back to work" say the Power ball lottery officials.
That was nice --one more photo of 55 degree bliss (I'm wearing a jacket and still shivering):

We went to some park in Paso Robles and I clonked my head on an overhead beam in a kids play house. Here is me smiling ear to ear with an "I'm concussed!" smile. Harrison thought it was the funniest thing ever. I have a giant scab across my scalp.

We went to We Olive, which is the Walmart of Olive Oils in Central Cali. We drank way too much olive oil and aged balsamic. What a wild time it was!! My fav was the blood orange olive oil and the 15 year balsamic. They drink it like wine over there!! It does taste pretty darn good.

Thought my toes were improving but there has been a delayed onset of blackening and peeling. I shot this out of focus because I was repulsed. The other foot isn't much better. Maybe time to research shoes with a bigger toebox? Lauren?

And lastly, our garden is taking off nicely. We have mucho tomatoes and more zucchini than we know what to do with. Eggplant is coming in nicely too. Peppers are burning or something else is wrong. Need to consult the experts.

That' Harrison's sunflower in the foreground which is growing about 6 inches per day (take it Adam, it's all yours)

Cherry, yellow pear, and Green Zebra, and cinnamon basil. Chill. Cut each into bite size pieces. Sprinkle with large grain sea salt and a tiny bit of black pepper, chop and mix in basil, drizzle with nice olive oil and a bit of balsamic. Serve with crusty bread. Yummy.

This weekend marks my official return to hot weather running. I'd like feedback on salt, electrolyte, mineral replacements. What do you do to replace? What brands do you prefer.

I'm reading Murakami's What I Think About When I Think About Running, and will review sometime early next week. Have a splendid weekend!!

2 Weeks to San Diego

Well this was not a productive week for running. I may have to soon invoke the Couch to Marathon 5 Day plan. I got some kind of funky Phoenix head cold around Thursday and it settled in my head and chest. I've been on OTC meds but the crud remains.

Also, some family visits and a 3:30am run to the school to see 75 8th graders off on a trip to Magic Mountain. And a fitfully sleeping 2 year old. Have I listed enough excuses? And crap----this was one of surely the last cool mornings we will see for many months, a primo running day.

Adam says it's better to be 90% ready and 100% healthy. I'm going for 70/90 and hoping it doesn't decline any more than that.

I just want to finish the damn thing and still be able to walk and then I want to get in a better routine and build base mileage and go for it again in January. I think I can get a free entry for RnR AZ through PCH Kids Rock. I also don't want to get picked up by the golf cart!

Oh, to come in 6th out of 6 and to be a chicken on top of that!! I'll be the rhino, I don't need to be the pig --really! And Sandra Boynton always draws pigs like their nose was cut off by a band saw.

The picture isn't doing it justice, but the 2nd toenail is actually doing ok though black. The third toenail is the troublemaker. After this photo was taken I peeled most of it off AND THERE IS NO NEW TOENAIL UNDER THERE!!!!! Under where? (I made you say underwear!) So, right foot fine, left foot having nail problems but it doesn't affect my running. Time for toe socks? Toe covers? Can a person get size 10 for the left foot and size 9.5 for the right? Hmmmm. If I am not hammering out miles, do I need to taper as planned?

One more week at the schoolhouse then the kiddos go home for the summer! Cue Alice Cooper....

Everyone have a great week!

Foam Rolling

This is a gratuitous blog is devoted to the importance of foam rolling while exploiting the cuteness of my 2.5 year old. This Pro-Tec foam roller (about $25) was purchased at Runner's Den in Phoenix, winner of the 2010 Brooks national running shoe sales contest. Lauren helped me select the stick. She is one of their most helpful and knowledgeable staff members and a speedy runner out on the race course. The stick works wonders after a workout to relieve soreness and help muscles recover. This isn't discussed very much, but it is also great at helping to warm up and loosen muscles before a race or workout.

Now Harrison usually doesn't put in too many miles, but he knows that foam rolling is a discipline and it will pay off big time as he grows up and starts to whip his dad's fanny in local 5K's. Here he shows the proper grip on the roller.

Roll slowly and evenly to 'just' the pain threshold. The idea is to apply pressure to the sore areas in a massage. Everyone has a different level of acceptable pain, and you will find yours quickly.

Slow and even...

That's the stuff! Big time thumbs up to Foam rolling --my calves and itbs would never survive without it!

Do you like contests that are fun, competitive, have a huge prize potential? Let me know of any because I do too. If you are into boring contests, here is a nice one that is geared towards runners:

http://www.theboringrunner.com/2010/04/giveaway-50-road-runner-sports-gift.html

Gardening Through Phoenix (Cross Training)

Just finished Pollan's In Defense of Food. Nothing really new, but good reinforcement. Each year, we try to plant a garden, but our plot has been woefully small. So this year we decided to sacrifice some yard space and plant a farm! (Just this one post and then I'll start a new blog). I ran to The Big Orange Home Despot (hey, a running reference!!) and spent about $50 on bricks and shitty (literally) dirt.

Maria and I spent about ten minutes with shovels, realized that we would finish in time for the next Superbowl, so it was off to A to Z rentals for a gas powered roto-tiller ("Of course I know how to work it", the slow runner said to the A to Z man) Got it home and spent 1/2 hour trying to figure it out.

Engines on and up came the grass, dirt, some Indian burial stuff.... the usual.

Mixed in some cow poop, got it leveled and decided to roto-tiller some other areas of the lawn while Mrs. G was not looking. My three hours were almost up so I returned it and got busy with the bricks.

We have canal irrigation so we need to block the floods that come every two weeks or our little patch will get washed away to Casa Grande.

Tomorrow is the bird screen and overhead sunscreen, and if all goes well, the first planting of TOMATOES!!

Tomorrow is also a 14 mile run. Plenty of gu and a Stick from Runner's Den, and a hope and a prayer. My itb on the left side gave me a really hard time on Tuesday's 7 miler. Hmmmmm. Marathon?

In Theory....

This little black toenail has been around for a few weeks now. There is also a 'won't go away' blood blister on the tip of the toe and also the third toe tip next to it. All other toes are fine and it doesn't really hurt or affect my running --slow no matter what.

Spot's dad kissing my toe has not made it any better, but I included the book under my foot so it would show up better in the photo.

I wear running socks and use the running size and width recommended by my running store Runner's Den. and like I said, all other toes and the entire other foot are fine. no worries right?

I'd love to hear your theories and recommendations...

Tomorrow I'm going out for my seven miler and I'm going to work in some hills around North Arcadia. The San Diego RnR marathon has a 300 foot hill over three miles in Balboa, and I want to be ready.

Let me know what you think about this toe thing. Issue or non-issue????

Roctane review

Tried the Orange/Vanilla Roctane a few weeks back and have had calf trouble since. Conclusion: Roctane causes running injuries due to unexpected surges in speed and endurance, and has a tricky spelling. Actually, it tasted just like all other sugary gels and didn't seem to have any more impact. I suspect it would for better runners. I have been having calf cramping issues for the past three weeks and am still unsure about the PF Chang 1/2 marathon a week from tomorrow. I believe that my calf is cramping and then I am overstretching and causing micro-tears which lead to a propensity to cramp. I used to watch ER and watch House a lot. Any other ideas out there?

I went out this morning and ran 6.6 miles on the canal at a much slower pace (about 10:20/mile) and no pain. Saw some of the detritus of one of Adam's parties

At the 6 mile mark, my calf started to talk to me in a very small voice so I stopped. I had read some stuff on the internet about running on the balls of the feet, so I was thinking about that and trying it, and maybe it was making the difference. I have also increased my electrolyte consumption --I use Accelerade. I spent 45 minutes with a spiritual advisor/stock clerk at Sprouts looking through tiger venom balm, radioactive potassium suppositories, and calcium helmets and left the store empty handed and a bit discouraged. I eat 2-3 bananas a day and eat pretty well and take fish oil and a multivitamin and hotdogs from Costco, so I doubt I'm deficient in any vitamins especially potassium.

I am sticking to resolution to warmup and cool down and also stretch post-run. I walked 1/2 mile before running and made myself stay slow, then cooled down at four miles and again at 6. Look at these pigeons doing Tai Chi at 32nd street:

This was my message from above and I'm going to listen this time. I'll stretch Armstrong this week and keep cardio at a decent level and see what happens Sunday.

I'm really looking forward to meeting fellow bloggers/families this Friday.

2 Week plan

Setting goals helps me in life. My work life is a constant cycle of goal setting, evaluation, monitoring, adjusting, re-setting. With this calf thing (I have no idea what it is), I feel a bit defeated, but I'm still proud to have a running calf injury, and I'm currently melding a plan with a goal.

I have a relative who recently hurt his neck and was sore for a few days after a vigorous sneeze. In comparison, I think my running injury is truly earned and I'm actually more than a bit proud. Since starting running about Sept. of 2008, I've gone through a gamut of injuries including strained calf, plantar faciitis, ITBS, tired body, acute procrastination, and now the same calf thing. This is a dark thought, but I really hope I get the black toenail condition someday (let me know if I should not be wishing for this). The calf sometimes feels like a strain, but most of the time like a cramp. It's in the upper gastroc area, in deep  and a little to the outside (maybe soleus). It's very difficult to stretch it - I usually can't 'find' the area to stretch. This will sound weird, but I have to stand under a doorway and push up against the top of the doorframe with my back arched backwards to even feel the stretch. All common calf stretches feel normal to me. The only consistent time I feel the condition is when I start to run and when my wife really leans in on the foam roller. Very strange!

Yesterday, we walked one mile on the canal and then ran the mile back nice and easy (12ish). No problem and we were both very happy to just be outside in the beautiful weather on Jan. 1. The plan is to continue this (and possibly increase), along with the foam roller and cross training on my spin bike for the next two weeks and try to be ready for RnR AZ 1/2. Then continue to train on a plan till June for San Diego. My heart and lungs want to get back to 8 and 9 minutes/mile NOW!! By the by, the ad in Runner's World indicated the addition of a 1/2 in San Diego though their website is still not updated. That means my wife and her running partner can run the 1/2. Very cool and definitely a part of the plan.

If you're reading this, go fast for me please!!

What Now??

The right calf again. Went for 6 miles this evening and the right gastrocnemus or possibly the soleus blew up at mile 3 so I got a 3 mile run and a 3 mile limp in. Not fun.

Doing RICE and my little electroshock gadget I got from a chiropractor a few years ago. It runs on a 9 volt battery and sends a pulse of electricity to two electrodes every few seconds.

You can set the intensity, and I go pretty high. I like to watch the muscle involuntarily contract, and it I think it helps.

Not sure what this does for PF Chang.

Major bummer.

C1R0 Flu

After PR'ing in the Fiesta Bowl 1/2 last weekend I was struck with C1R0, the so-called 'runner's flu'. This malady affects mediocre runners all over America this time of year. Especially runners who are East coast football fans and from 2-couch households. C1R0 runners often justify and attempt to mask their symptoms by working in the yard, hanging Christmas lights, and exclaiming 'naptime!' several times during the weekend.

Couch 1 Runner 0 is a serious flu and should not be ignored. Seek running websites immediately and cast a blog out there. Other remedies include purchasing running gear and watching a Pre video. In extreme cases, C1R0 afflictees are ordered to review their BMI and undergo a lengthy visual self-scan in a well lit mirrored bathroom.

If you, or someone you know, is ignoring the symptoms of C1R0, seek help immediately. Go for a walk in your running clothes, go for a ten minute run, call a running partner and set an appointment, eat a salad, volunteer at a race -any race. You are not alone. Get help.

Fingers crossed, foam roller working?

Ran this evening after biking home from work. Is that a brick? I was worried about my right ITB, but it held up pretty good. I did get some pain, but ran anyway and clocked my PB for 5K. Finally made it under 30 minutes and felt like I could keep going. Had negative splits all the way and even ran sub 8 for the last 10th. But I had to get back home. Very happy with this run and with the foam roller.

I'll bike/commute again tomorrow, and hopefully get a run in with my wife and HJG in the BOB, and then its off to Colorado for T'giving. I hope to run while up there so I can log something different on the Garmin 305. We will be in Aurora. Have a wonderful and safe holiday with your families and run fast!

ITBS of course!

Got the ole' ITBS blues. Right knee killing me on today's 5 miler. I'm doing almost everything wrong in training. 7 day stretch between runs. Trying for long and fast without building up, running through the pain, etc...

You'll recognize this as my urban cityboy Asics commercial route, but a minute faster than last time because I followed my trusty .9/.1 interval (thanks Lauren). Cardio is great --feel like I could run a lot faster and longer, but knee just wasn't in the mood. During the last mile it felt like I had a knife sticking in my knee. The internet gives advice for ITBS in two categories: relief and remedy, with lots of product thrown in. I will try ice and ibuprofen and slow build up. On to breakfast and building a train set for my two year old who will play Godzilla

and destroy the only supply route leading into his room --but what he doesn't know is that his rampage will awaken other normally dormant creatures resting in the center of the Earth which will lead to a full-scale battle. Here we go again...........

Just got back from Sports Authority with a foam roller. Pain that hurts so good and feels like fire and is the very thing I need to help my condition and I'm glad I'm doing it but it huuuurrrrttts!