Thanks Andy x

Are the back spasms since your fall?   Hopefully those go away quickly - they can't be pleasant!  Maybe some nice stretches might help.  Isn't a great feeling after getting the house cleaned up?  I spend every Thursday doing that!  The dog has the floors messed up within an hour, but for the most  part, it's a lovely feeling.  I hope your day goes well. 

Hi Andy!   Oh no - I hope you are not still hurting from that run - but I know you - I'm sure you've run more since then.  And so sorry - just realized I never responded to your last note!  The part about your son missing the last train made me smile - these kids are all the same!  And yes - I live across the pond in the US - upstate New York (which is very different from NYC.  It's getting colder here this week - possible snow showers at some point.   I'm not a fan of winter but can handle the snow - just not the bitter, windy cold.    Weill I did a 5 mile run yesterday - felt pretty good.  Today is strength training day.  I am working 4 days this week to sub for one of the regulars who is on vacation so it will be a bit of a crazy week.  I am hoping to really get back into the FL game soon - I miss it!  I hope you have a good week.  Don't forget to feed those yummy cakes!  😎

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