faster with age

     4 miles this morning running 3 min. walking 1 min. IT band felt really good but I thought It felt like it was getting a slight soreness just as I was finishing. It was 2 deg. and made for an excellent ice goatee. 9:16 pace. Actual running pace probably close to 8 min.

     PM 15 mile bike ride. It had warmed to 23 deg.

    Ran this morning in a snow storm with about 6 inches of fresh snow. Just went 3 miles with the walk breaks again. I got zero pain. I may try a short run later today. 

     Went in for a massage today. I had some very tight and sore spots on the outside of my hip. She felt like this was probably causing the problem with the IT band in my knee area. I had suspected this also. She got the muscles realy loosened up and feeling good. I think it should help.

     PM Did another short 3.5 mile run with walk breaks. Made sure to quit before I got any pain.

     Ran 4 miles this morning.  Still taking 1 min. walk breaks every 3 min. I think they help me get a lot farther before the ITB flares up.

     26 mile mt bike ride. 17 deg to start but nice and sunny. on snow most of the way. Made the going a bit slower but nice ride. Temp was up around 30 at the end.

     Ran 3 1/2 miles this morning. Still mixing it up with some walking. IT band felt great all the way which makes it really hard to quit but I want to quit before any pain starts. I've been strength training [mostly hip] at least 3 times a week and stretching daily. I'm planning another short run later. I didn't expect this recovery to go quite this slow but it is improving steadily.

     PM Ran another 3 1/2 miles. It was sunny and 36 deg so I went with the shorts. It was so nice I ended up in a short sleeve shirt after warming up. I ran around 7:10 pace during my running segments while intending to be around 8:00. There's something about shedding all those winter clothes. It almost felt like spring other than the foot and a half of snow that's still on the ground. My knee felt great and I felt like going 10 miles but knew I'd be lucky to get one more before it would start to get sore. Overall pace including walking one minute of every four was 8:20.

     Wanted to do a bike ride but was gone all day until after dark so I did 45 min. on the eliptical.