Hi Andy - well I'm glad I helped someone remember something because I certainly can't remember anything for myself!  lol   Hey - I did a 6.5 mile run today, too!  I was dreading it because I wasn't sure I could do it - but it was fine, and I feel good.   I didn't even go to work yet this morning and already have over 13,000 steps in.  It's a great way to start the day.   It's a crisp, cool day today here, too.   I don't run outside anymore.  Our road is a country road with lots of turns.  People tend to use the whole road as one lane and go a lot faster than they should.   Not to mention the animals - most of which basically try to stay away from us.  But I always worry about coming across a young bear and mama bear being not too far away and thinking I'm a threat.  Also, friends that live down the road from us were attacked one time by a rabid raccoon - so my treadmill is a lot safer, especially when it's early and dark out. I hope you get a good workout from your physio, and hope that the pain behind your knee is nothing serious.  Do you run during the winter?   Do you get snow where you are?    Well I am off to get ready for work.  After I "retired" I started working in a lovely little boutique/gift store on weekends.  It's getting to be my favorite time of year and I love helping people find pretty things!  lol   Have a great Sunday my friend!  (or Sunday evening????  Some day I'll get the timing right!) 

Hi Andy - wow!  You really have some amazing times - even when you are not at your best!  So sorry for the colitis flare-up.  I'm hoping that goes away soon.  Is everything else feeling okay?  I was feeling a lot of strain in my back the other day, so didn't do my run - was supposed to be somewhere between 7-8 miles.  The next day I just ran an easy 3 mile run.  Tomorrow I will attempt the long run again.  I'm sure it will be fine - it's always worse in my head!    How are your cakes coming along?  I can't believe it's November already! 

Hi - Did my final run of Part 1 of the 10k training yesterday - 7.3 miles.   I was tired but it didn't feel as bad as I thought it would.  Tomorrow is the 1st run of Part 2 - I think it's around 5.5 miles - should be interesting!   I hope all is well with you. 

thanks for spotting my ghostly mallard

Hi Andy!!  That massage sounds heavenly!  I remember I got the same kind of massage, including the hot stones, when I had my hamstring injury.   It was wonderful!  I hope things are continuing to heal up.  My run was good!  I was surprised.  lol   Tomorrow's run is the last in the Part 1 10k Training series - it will be a 7.4 mile run so I'm looking forward to the challenge.  I just hope he doesn't go crazy on the inclines.  After that I will start Part 2.  It USED to be that I LOVED strength training and dreaded the running.....now it's reversed.  I find the strength training challenging.  I'm supposed to be gaining 3 lbs of muscle and so far it's not happening.  I know I need to eat more protein, but having an issue with that.   I find it easier to NOT eat than to fit all my meals in.  But I'm trying to be better.    Do you have any more races planned this season? 

I love swimming but haven't swam since April I'm gonna start to swim again it should help my knee

They say use it or loose it I started the gym 6mth ago n it's set my knee off so now I'm not going back lol

My left knees the worst think ill be having a new knee soon im 65 in January I hate getting old it's horrible !!!

Hi!  As I read your note I am sitting here sipping coffee getting ready to do a 5.4 mile run!  But it's labeled as a "strength" run, so I am sure that means lots of hills.  I don't enjoy them and always slow down (I use my age as an excuse) - but I'm always AFTER the workout, and they DO make me stronger - a necessary evil I guess.  Your cats are so lucky to have you!  I am sure they look forward to your visits - and it makes a soul feel good!  Our dog, Annie, is a "rescue" and she has a bit of separation anxiety - mainly for ME.  If I'm home she doesn't mind when hubby leaves.  Last night I went to dinner with my sister and brother, and hubby texted me to say that Annie was on a hunger strike because I wasn't got home.  Then he said as soon as she saw my headlights coming up our driveway, she ran to her dish and started eating.   They are funny creatures!  I'm already getting "stink eye" from her this morning - she's wondering what torture I will put her through - it's a work day for me.  lol  Trust me - she is spoiled! 

And nope - I could NOT do the icing and have it look pretty.  lol  I could, with instruction, make it taste good but it would be better if served to a b

Wow!  You are on fire!  That is awesome!!!   So happy for you!  It's funny how that happens.   I have been doing my training with a trainer on iFit who has totally changed my running and I SO wish I found him when I was younger.  His name is Tommy Rivers Puzey.   He is also a trained Physical Therapist and has worked with patients with traumatic injuries - learning to walk, etc.   He talks a lot during some of his training runs about the  body's inate ability to heal itself if we allow it. A lot of his training is done at a relatively easy pace and says the best way to train for speed is to do inclines.   He is so interesting - if you get a chance, look him up! 

p.s.   I remember seeing pics of your Christmas cakes the past couple of years - they look amazing!!   And I am quite jealous that you decorate them!!   I can bake.....but the decorating is way out of my league!  lol   What a labor of love, and a wonderful tradition!