Believe to Achieve

I was not as brave as Allie today.  I just couldn't bring myself out in the ARTIC air when I could accompany my dear husband to the rec center.   Although I was not up for speedwork after yesterday's impromtu hillwork on the TM, I got it together and pulled off a few decent miles.  But oh these darn knees!!  They hurt right where I fell on them.  I must have little tendon tears in them.  Blah!!  I figure eventually they will just be healed.  Crossing fingers.  Now back to the TM workout.  Ran 3 mile warmup at 2% incline.  Then at 1 % incline ran 2 miles SW then 1 mile easy then 2 miles SW then cooldown.  First two miles per lap (8 total laps= 2 miles):  6:40, 6:40, 6:40, 6:40, 6:40, 6:40, 6:35, 6:35 to 6:27 pace.  EASY mile at 8:34 to 8:00 pace.  Last two miles per 1/4 mile lap:  6:40, 6:40, 6:40, 6:40, 6:35, 6:35, 6:35, 6:35- 6:00pace.  Cooldown 2 miles @  8:34 to 6:44 pace (mainly 7:47 pace) at the end for 10 miles @ 7:30 pace total.  BTW the TREADMILL shook like a dog at 9mph so basically I get a duel workout of balance and speed.  Seriously not good on form, but what to do? 

NO WAY amd I going to run before work today!!!!  0 degrees!!! NOT.  Not only that but last night a migraine came on with a VENGEANCE.  And I still have it.  It radiates down my neck half way down my right arm (mainly my shoulder) and thru my spine and behind my leg.  Just another "attack" that I get.  My jaw and side of my face is burning and at times numb.  Trigeminal neuralgia again.  Worked all day with it.  But I am used to it but it is VERY painful and affects my memory at times.  Luckily I have been doing this job for 19 years.  

Headache still quite bad.  Pain level 8.  Gradually began my run in the FROZEN TUNDRA (17 degrees on the rotating bank sign).   This was at 10am!!!!!   HELLOOOOOO!!!!!!  Nonetheless parts of my limbs were feelable around mile three.  My thighs were  quite stiff and my right arm is VERY tender.  These darn NERVE pains!!!  And no meds quite take them away without making me stupid (neurontin).  Anyway, plan was take it real easy and see if 10 miles was doable.  I quite enjoyed my easy pace and route today SANS music.  So nice to hear the activity around me, mostly barking dogs and chattering birds that forgot to fly south for the winter.  The sun made my run the most enjoyable even though I wore a non-absorbent color.  It was just nice to have the sun there to make it "feel" like a nice day   : D.  10 miles @ 8:28 pace.  So lovely.  Later after arriving home and finding NO husband I was like "no way" he could not still be running.  He left for the rec center before me and getting back after me?  Turn out he ran 13.1 miles on the TM (1:51:25 total time = 8:30 pace!!!).  That's his FIRST half marathon and first 13 miler EVER!!  He now has MORE miles than I do this week!!  I told him I was selling his BYU vs. UTAH tickets to place him in the lottery for the St.George Marathon!!  The game is the NIGHT before the marathon.  We always have season tickets and he has NEVER missed a HOME game.   He SO can do it and probably do well under 4 hours!!!

Easy pace miles.  8.12 miles @ 8:09 AP.   Felt better than yesterday.  Left at 8:45am.  Still cold but SUN out to make my day.    My littlest was vomiting all last night.  Instead of vomiting I have this darn migraine that is less intense now but still quite there.  The run I think has helped some to detox myself.  Limbs felt flu-like achy along with my lower back.  Troy and my girls have been massaging all my MANY trigger points in my shoulder, neck and upper back on the right.  So very intensely painful.  I am hoping this headache ends at 72 hours (tonight) as I read more up on migraines.  Even though I have been suffering from them since I was a little girl I still find myself trying to figure out what exactly triggers mine.  Definitely the SHAKING TM on Tuesday had something to do with it.  After that run I felt UNusually GREAT (called AURA to a migraine) and then all of the sudden WHAMO, I was slightly nauseated and then the BIG bad headache and shoulder and arm pain on the right side.  Anyways I think I am on the mend, although I am slightly nauseated again.  Sad news however--  Kim's (my wonderful running partner and friend) dad passed away after sameday surgery on his shoulder yesterday.  He was 67 years old and full of spunk and life, just like Kim.  We are so sad for her.  Wonderful dads just can't be replaced!!!

A CHANGE OF PLANS WARRANTED:  after three miles of trying to convince Melanie that IT WAS OKAY NOT TO run the planned 10 miles at MP with a total of 18 miles she consented to running her planned 21 miler for next week TODAY.  So... staying more on major roads, well some not quite so, we tried to  NO AVAIL to avoid the SNOW CAPPED and ICY roads.  Yup we were real troopers running a 10.85 mile loop twice going thru to American Fork turning right after Good Earth than heading up 300 North and up thru ART DYE  Park (so beautiful) and by AF high school (THE ICIEST spot of all) where we learned that NOT running MP in these conditions was THE CORRECT decision for sure.  As we closed in on MP here during the second lap we got pretty nervous.  Actually the whole run was a WATCH your FOOTING  kind of run.  No time for ZONING out.  IT WAS SUPER SLICK everywhere.  We are proud of ourselves and felt strong at the end (although Melanie is fighting off another cold : (  and  I am fighting off these RIDICUOLOUS NERVE pains DOWN my spine.  My whole spine is on fire and NEEDS some serious STRETCHING and massage.  Our AP today for 22 miles was 7:46!!! I feel that is quite wonderful in these conditions.  The temp was perfect, 31 degrees the whole run (thanks to the Good Earth sign we got to read twice in our run).  

J.K.  Really I just turned 42 today and what more dramatic way to start the day then 42 EASY PACE miles thru the snowcapped roads of Pleasant Grove?  Seriously, NOT.  In fact my right shoulder, neck and arm pain is NOT letting up and gets worse a few hours after I run.  At least I don't notice it while running. Thank you ENDORPHINS.  I need to go and get adjusted.  Lucky chiro that I fell on the TM and run on a shaky one.  I think I am going to go for 4 miles then 2 later on instead of 42.  How is that for sanity?  The older the WISER : D.  IN REALITY:  I ended up running 10.1 miles at 8:24 AP at 11am (had to wait for Troy to get back from the Rec center. Amber home sick with fever and cold).  I sure felt like an OLD lady, creaking knees and spine.  Oh Joy.  Neck and arm okay during run.  Tried hard to relax my shoulders while I ran.  Enjoyed this run, snow and slush and SUN coming out behind the fluffy clouds!!   Ran up and around Cedar Hills and trotted along ever so relaxed.  The first mile I was like "Oh my I must surely be doing a 10:15 mile".  So glad to see that it was really a 9:22.  My usual warm up mile pace.  Alleluyah.  At mile 4 a little whipper snapper DOG would NOT leave me alone.  I wasn't sure if he would bite my ankle or not and I kept yelling at him.  I was stopped for at least 3 minutes trying to get him off my "tail".  VERY ANNOYING.  After that things got adventurous up the Farm Rd where trucks are filled with dirt doing construction and leaving a muddy pathway for me to run through.  It felt so Spring-like : D.  I loved it .  Climbed that long hill and felt invigorated because I didn't push myself.  These runs are my strength.  Now I feel renewed. 

Sent all my patients home so I got to go home.  Arrived home at 1pm but feeling achy all over.  Took two ibuprofen on my drive home.   After eating birthday cake and two lemon bars given by my VTs, I surely felt like running.  So I got out the door at 4:45pm in the sunny windchill and got in 4.2 miles at a leisurely pace (8:37AP) before dinner then a date with my daughter (for Young Women) to see Phantom of the Opera  put on my Pleasant Grove High School.  VERY IMPRESSIVE!!  Spectacular even.  For high school, it was truly UNBELIEVABLE from the costumes to the setup to the female leading role (let's not forget also  the male voices especially the Phantom and Rauol).  Seriously so far off from the high school plays my school put on.  I heard that $60,000 went into this production.  Tickets are sold out.  The staging was incredible!!  

WAY AWESOME FEELIN' GREAT LACTATE THRESHOLD workout!!!!  Plan was 800m (1/2 mile) at goal MP (6:53) alternated with 1/2 mile at 5k pace ( 6:31) repeated x 3 miles with 5 minute rest and repeat x 1. BUT IT WAS GOING SO WELL  that  I ran THROUGH  the rest  and ran all six miles with NO rest.  Honestly  I could have repeated this another 6 times for a 12 mile total but really I DON'T need to be that ahead of myself.  I don't want to peak too early.  So this is what I ran:  4 mile warmup at 2 % grade, first mile 9:24AP : D.  Love starting out slow.  Second mile 8:57.  Third mile 8:34 AP: and last mile 8:13 AP.  Basically very easy and so like "am I going to run speed work today or what?"  So then I turned the incline down to 1 % and decided to wake up out of my TM coma.  I ran 1 @ 1/2 mile at 6:53 (so easy : D) and 1 mile at 6:31 (felt really doable and knew when I went back to 6:53 I would feel even better and I did :D).  Repeated this 6 times for 6 miles at AP of 6:37 because I ran the last two laps at 6:00 to 6:22 pace :  D. for a STrOnG  finish..   Even with a 1/2 mile at 8:06 AP before starting my speedwork (zeroed the TM clock) I ran a 10 k PR (42:08) when I got to 6.2 miles on the TM.  And I really felt like I had a LOT left in me.  I purposely did NOT allow myself to go faster.  THE POINT of this of workout is to make THE MILES FEEL DOABLE, NOT ALL OUT  or  out of breath.    I am looking forward to later in my training to repeating this times 12 for 12 miles at 6:42.  I felt on cloud nine after this work out.  Cooldown mile at 7:53 AP, 2 % incline.  

SUNCREST.  6 miles UP  6 miles DOWN  in THE FRIGID WINDCHILL.   Melanie's car read 16 degrees (not counting windchill) and I am sure it was colder 6 miles up.  I didn't feel my toes until mile 3.5- 4 and my butt thawed out on the drive home with Kim.  We sure steamed up my car.  I had to pull over and wait longer for the steam to thaw off my windshield.  Quite enjoyed the downhill.  I was way too frozen on the uphill that my legs couldn't quite turnover.  I felt like the TIN MAN.  Misery loves company.  We all felt about the same way.  Even talking was a workout trying to move our frozen chins to form sentences.  The way back down felt very easy and very controlled.  I was not tired here at all.  So glad since yesterday was SW.  I am sure sometime tomorrow at work I will be needing a nap.  But I will just have to plug along and do my best of course.  AP up-- 7:57  (NOT A SINGLE STOP  :  D til the TOP).  AP down-- 6:49.  Splits: 8:48,  9:20,  9:45,  9:06, 8:30, 8:18, ROCKY MOMEMT,  7:23, 7:00, 6:50, 6:28, 6:32,  6:42 (slowed for CRAZY TRAFFIC scene at the light).  Total AP= 7:53.

Nothing but working with RSV babies and children needing suctioning all day.  For the first half of the shift I felt for sure I was going to catch "the bug" since I got a brief sore throat and ear ache.  Then gone all of a sudden.  : D.  So perhaps I will run at 4am before work tomorrow...depends on how early I get to bed.

A 430am run before work, tired but got out anyway.  AP for 7.35 miles = 7:55.  Ran a 2.42 loop three times.  Rolling hills.  Clocked in 4 minutes late.  But clocked out 43 minutes late.  Ate lunch and breakfast at 3pm.  Ridiculously busy.  Short staffed and many a SICK child.   But I so do enjoy working on pediatrics.  No sign of illness.  : D.  I have been eating a daily dose of sugar cookies shaped like hearts and frosted.  Yum.   Yesterday lunch and breakfast consisted of 5 onion rings and a frosted cupcake from a special pastry shop given to the staff from a patient.  Basically that's all I had time to eat.  I rarely eat this badly but when you are on the go sugar is good.  Chocolate a necessity.   

PM:  plank 1:30,  L 45sec R 45 sec.  Since my fall my shoulders, elbows and hands have taken quite the brunt of it.  Shooting nerve pains etc... but gradually getting better.  Chiro put my wrist, elbow and shoulders back in last Monday.

AT 5:46am-- 10.15 miles at about 8 pace.  Garmin died the first .3 miles.  I was able to know the time I left and time I got back and knew the loop mileage give or take some footage.  Felt like I ate CRAP all weekend which I did.  I was very stiff, nauseated and bloated.   Now to feed myself nutritious food.    2 hours LATER....at the gym....8 miles on the TM at  8:00 AP at 2 %.  Oh my starting this run was MISERABLE!!!  ACHY in the FEET in the legs and in the knees.  And major BLOATING.  Gads!!  DETOX soooo necessary.  Was only going to run 5 miles but after 4 miles it was tolerable EVEN WITHOUT MUSIC!!    I forgot my music and had to listen to the sounds of squeaky bikes and watch news shows about Romantic Getaways etc....  Luckily sports was on Troy's side of the gym.  I vow to eat better all week   : D.  Happy HEART day everyone.   Go HUG someone   :  D.    

Plank:  2 min    L  45 sec  R  45 sec.  10 baby pushups  : D.

Somedays WAKING is NOT THE ANSWER.  Seriously I awoke at 420am, got a drink and pondered the workout before me in an hour with Kim, Mel, and Jane.  Kim was picking me up at 5:15am.   MUCH to my SURPRISE I awoke suddenly at 5:46am and FREAKED out that my ALARM did not go off.  I noticed it was not even turned on but I had set the time.  I ran downstairs and found I had two messages from Kim.  LOSER.  Apparently my body so needed more sleep.  I was so ALIVE at 4:20am but NOW I was WASTED tired and couldn't fall back to sleep.  It was too late to run with the group.  They were running 10 at MP.  So perhaps, as Kim mentioned, I subconciously did not want to run with them.  Melanie had put out drinks and made up our nice flat course by her house.  And here I was lying in bed.  FOUR hours later I drove myself to the JRP (Jordan River Parkway) on 1500 north and began my own workout.  Thinking the weatherman was right I wore shorts.  NOT good.  My legs were quite red and numb the whole run.    I kept having to punch them to make the blood flow.  It was colder at 9:30am then I was thinking it would be.  The sun really didn't come out much behind the layer of clouds.  Brrr....and LONELY.  I decided to just run and see if I could do some speed.  After a 4 mile warmup I thought I would try the 5k, 10k, MP at 1 mi., 2mi, 3 mi, in that order.  I didn't think of that until I started my 4 mile tempo at MP and realized I was WAY FASTER than I needed to be so I just decided to do the first mile at 5K pace.   But after the first mile  I was needing a nap, even though the first half of it felt great.  So I just tried the best I could and ran these paces, not finishing the last MP mile until two miles in between at recovery pace:  8:41, 8:24, 7:53, 7:42 WU.  Then, 6:27, 6:48, 6:45, 6:46, rest PLEASE (no fuel or water the whole run) so then 7:21, 7:12, 6:53, 7:21.  AP for 12 miles = 7:21.  For the "fast" eight miles AP = 6:57.  I so need a HOT shower.   My left IT band is acting up QUITE tenderly.  I think my hip is out. Chiro closed today so Thursday adjustment necessary.  I work tomorrow.  I need a nap.

Easy sore muscle removal run at 5am before work in the Balmy BREEZE. 5 miles @ 8:36 pace.  Looped x 2.  No music. Wind was my music.

NRP Class today at 10am so went to rec center early without Troy because I was told that it was going to be WINDY and cold.  Much to my surprise as I drove there ABSOLUTELY no WIND and not even near as cold as I have been running in.  So wish I just had gone outside, but I was already in shorts so I hit the TM.  Kind of busy this hour so waited five minutes for a TM.  Got on and decided to run 9 miles and then that seemed too long without adding some excitement so I ran some hills but slower than usual to save up energy for Saturday with Kim and Jane.  First mile 8:57 (2 %)  then starting at 8:41 pace and ending at 8:27 pace increased the incline every  quarter mile  to 4 % ( 2 mile mark).  Potty break.  Then back on at 8:20 pace 3 %.  Increased incline to in this fashion every 1/4 mile:  3, 3.5, 4, 4.5, 5, 5.5, 6,  6, 5.5, 5, 4.5, 4, 3.5, 3, 3,  (8:13 pace here) 3, 3,  (8:06 pace now ), 2.5, 2.5, 2.0.   "Cooldown" at 8:00 x 1 mile, 7:53 x 1  (2%). 7 miles AP = 8:08 for hills.

Garmin dead, again.  I think I have been leaving it on.  So...left to run 5 with NO watch.  Liberating.  Had a plan but completely RAN off of the plan and ran where I felt like.  I ran up and above Cedar Hills and back in a LARGE figure eight.  Knew the time I left to the second (so much for liberation) and looked at the time coming back.  Course tooled my route just barely.....ooops 9.45 miles.  Pace averaged out 8:32.  I really think my first mile was close to 10 minutes.  I was so irritable starting.  My mood changed as I could take off layers and the weather was great.  Temp by elem. school read 35 degrees.  Left at 9:14 am.  So wonderful.  No sun however.  Just overcast.

Since this run was going to put me BEYOND 70 miles for the week I was a little worried about running with Kim and Jane in the possible snow/rain/wind storm but we were lucky enough to have gotten the "calm" before the storm, for the most part.  We did get some brief sprinkles and some good gusts of wind up in Alpine (15-20mph from the southeast).  But as we approached Pleasant Grove and American Fork the air turned warmer and subconsciously I took off my last long sleeve shirt with no gloves.  Then our last long uphill mile I realized my arms were numb from the elbows up.  Apparently I was having hot flashes while running.  I will have to say I didn't feel particularly good during any part of this run.  When I awoke this morning (4.5 hrs of sleep) I could barely get out of bed.  My lower back was painful and locked up.  I think muscular.  I was having very stressful dreams about not hearing my alarm and sleeping thru picking up Kim (I did that once already this week).  NONETHELESS I just pushed thru the pain in my lower half of my body, from my symphisis pubis to my lower back and upper hamstrings and some shin achiness.  I probably shouldn't have done the hillwork on Thursday on the TM so close to my long run with Speedstars.  I am glad I held in strong.  I went slower then Jane and Kim the first 3.3 miles then I stayed with them so my AP was 1.5 seconds per mile slower for the whole run.  I still ran a 7:39 AP for 21 miles !! : D.  For feeling so achy I feel that was a good effort on a VERY hilly route.  I have no idea why I ran over 74 miles this week.  That is not my plan for next week.  I am really hungry right now.  I ate two gus during the run. Nothing before the run.  We had three water stops (miles 3.3, 9.2, and 18.8) and three extra potty stops.  We were not in sync with one another.  We didn't stop from miles 9.2 to 18.8 so that's good.  Overall on a good feelin' day I think I could run this at at least a 7:30 AP.  When its warmer probably 7:20.  Splits for fun:  8:06 (this felt like a 7:30 effort, so NOT good), 7:51,  7:53, 7:31, 7:41, 7:28, 7:28, 7:43 (major climb), 7:31, 7:44 (major headwind), 7:59 (long uphill), 7:56 (still uphill, short down), 7:38 (steep downhill, taking it easy apparently), 7:30, 7:36, 7:33,  (last three miles from 4800 North light , so slight downhill grade : D) 7:36 (brief steep downhill),   8:02 (long uphill by AF golf course, feeling tired), 7:26 (gentle incline) , 7:26, 7:05.  Done : D.  

11 miles real easy.  Weather-- 29 degrees but humid so slightly cooler but felt very nice.  Lots of areas to watch for "black ice" or "white ice" on concrete due to the humidity freezing the top layer out there.  I left at 7:23am.  11 miles at 8:13 AP.  So lovely.  Felt so nice to take it down today and relax, enjoy myself.  I feel MUCH better today than Saturday.  The problem with Saturday's run was 4.5 hours of sleep and just getting better from a slight catch of the strep throat.  Achiness gone now and so are the the spots on my throat.  Probiotics, vitamins and iron a big cure.  My throat barely hurt on Thursday but I looked at it and white patches were on my tonsils.  I was achy all over but no headache.   My daughter Brooke  (10) ended up with the FULL blown flu Saturday night.  High fever, body aches, slight sore throat and runny nose.  We were supposed to go skiing today but she feels awful.  Such a beauty of a ski day too.  Oh well.  Amber (8)  prevented our last planned trip to the slopes.  We are running out of weekends  I can go.

PM:  I think there is something wrong with me.  I was looking outside watching the night begin to fall (it was 6:10pm) and I just couldn't watch this beautiful day go by without more miles in it because what if tomorrow it storms and is freezing once again...?  So I quickly got on my running gear (except I wore my regular dress socks, they felt soooo comfortable to run in, they are ankle type, so corny) before my husband got back from Subway with Courtney and didn't even tell my other kids...So rejuvenating.  My muscles all felt sooooo good.  Like I hadn't even run today.  I did have MAJOR stomach cramps and had to stop three times to potty but STILL this was sooooo worth it.    I felt I could have gone on for at least 10 more miles.  I truly am going INSANE.  Anyway got in another 10 miles at 8:10 AP.  When it was dark it was quite hard to see my path on the roads.  Sooo glad the ice had melted.  I am so glad I didn't fall in a pot hole.  So loved this feelin' in my run.  I live for these runs minus potty stops  : D.   I guess I don't have to run before work tomorrow now.  I can sleep in til 5:30 am unless I am called to a different hospital and have to get up earlier.

Nada. I sort of ran a while yesterday.  Worked all day (13 hours) on pediatrics.  Adorable, but sick babies.  Got to discharge three so that was nice.

Yucky, NOT FAITH promoting SW day.  Started just too late for my clock today.  9:25am at the rec center.  4 mile SLOW warmup at 2 % incline.  Just have to talk myself into some speed.  Fell short of my plan.  Stupid blister forming and my form crumbled and so did my mental toughness and then I was like, hey Utah Valley Marathon is like 3 1/2 months away.  PLAN:  2 miles at MP,  1 mile at 10K , 2  miles at MP, 1 mile at 10K,  **2 miles at MP, 800 meters, first 1/4 5k second 1/4 ALL OUT.  ** == I stopped here.  I was twisted in places landing funky on the SHAKY TM causing many a muscle problem, especially in my left foot and forefoot.  So there.  Dang it.  It just wasn't in me today.  The first four miles felt easy but then somewhere I lost focus to my foot and the blister.  Splits at 1%: 6:49, 6:49, 6:35, 6:49, 6:49, then ONLY .7 miles at 6:35 to 6:18 pace. After two miles of totally taking it down I finished that last mile to somehow redeem myself  0.3miles at 6:35 pace.  More cool down to 12 miles on the mill.  I told Troy to leave so  I would be forced to run three miles home.  Wore my shorts outside for some cryotherapy.  I sure was running slow.  NO WATCH and no clock to time me so I really don't know how long it took but I sure was "tripping" all over my feet trying to work out the blister formed kinks in my legs.  With a 1/2 mile part of my warm up at 8:00 to 8:13 pace I got to the 10K mark at 42:18 having zeroed the TM after the other 3.5 mile warmup.  Another problem is at work I go long periods without eating.  Yesterday was one of them.  When I did eat I chose something that tasted spoiled so I couldn't eat it and didn't have time to get something different.  I was SOOOOO hungry by the time I got home.  Especially after 21 miles Monday ending at 730pm.

Drove via Pioneer HWY (first time on the new road) to Saratoga Springs Vista Heights Jr. High and ran slowly the Shamrock Half Marathon Course.   It is a very HILLY course but not anything I am not used to.  Enjoyed the new sights.   Quite the quaint little town over there.  I liked it.  It got a little breezy but the weather was warm, about 36 to 40 degrees.  My quads were really tight and my left foot was problematic due to the blister.  Went to the chiro after my run.  Should have gone beforehand.  My muscles were real tight so it was hard to move my joints.  He was able to get my hip back in place.  So that's good.  AP today for 13.1 = 8:13.  Had some add on distance for scoping wrongly the course, but luckily that was only once. Taking it real easy over the weekend since  I work three 12 hour shifts in a row that always ends up being 13 hour shifts.  I will probably be working on pediatrics.  Glad I like pediatrics.  Kids are fun to work with.  I try to make them happy.  

mom/baby shift.  no workout.  giving legs a break.  left leg a bugger from the hip to the foot.  determined shoes overly worn even though I have only had them since Christmas.  

pediatric shift.  no workout.  left leg a pain.  

mom/baby shift.  Then Young Women's in the evening with my daughter. "Scraped my leg with an ice cream scoop.  It seemed to work this morning.  Bruising noted a few minutes later with petechiae.

Long weekend with no running but darn this left leg/knee/hip.  Tried stretches.  This seems to happen to me-- waxing and waning digging a thorn in my side.  I think it Priformis syndrome but related to Pelvic Congestion syndrome.  I have large varicosities in my pelvis and have been told to get them obliterated.  So cyclic-ly I get this pain radiating from my lower back to my foot.  It last 5 to 7 days and then goes away.  It has been 5 days now.  We shall see.  Anyway had a good run today on the TM next to Troy.  It felt nice and easy.  In fact I was yawning on the TM.  I began to get into the Medical show on TV.  Ran 2 mile WU (8:57, 8:37 at 2 %), then went right to a medium tempo run pace.  Ran  (1%) 3.5 miles at 7:30 pace, 2.5 miles at 7:24 pace and one mile at 7:09 pace. 1/2 mile cooldown at 8:27 pace (2 %).  Felt good except the knee, left side of it to just under knee cap.  It is currently fluttering. It feels like nerve pain because it spasms and tingles at the same time.  Going to ice it.  Then go get my massage sometime today or tomorrow.   My mother in law bought me one from Spinalrehab for my birthday.  ONE hour.  Yay!!  : D.    Plank: 3 min, side L then R: 1 min each.  Time to get this APPLE core in shape.