50 SU 30 PU Morning Stretch 20 Leg lifts Foam Went to Dr. Magale today. Went well and she thinks it is time to start some load bearing exercise. Did an easy ride today after work as my quads are sore from yesterdays weight routine. HR was really high cause i'm outta shape at the moment but my perceived exertion was really low for most of the ride. Did a small stretch of about 4 miles at 24.5 mph while trying to drop a guy that latched my wheel. He peeled off and to go a different route which was good since I got a side stitch about half of mile later. I need to start working out regularly again. The most important thing though.....NO KNEE PAIN!!!!!!! YAY!' Got to test out my B-day present as an added bonus. Damn the garmin 305 is great! Came home showered, stretched, FOAMed, and Iced. Will do my leg lifts later tonight.

50 SU 20 Leg-Lifts Morning Stretch Foam Went to gym. Right shoulder started to hurt so I stopped after only one set. Doing 9km last week when normal training volume was 13k a month was over doing it. Need to build slowly so I don't add my shoulders to the littany of other injuries. Going to tone it down 6k max a week. Oh well at least I don't have any crzy ideas about signing up for ironman arizona. Going to stick to the plan and make Vineman my first IM in '08. Just makes more since as I'll have the summer off to train and none of that work crap to get in the way. Iced knees after gym.

35 PU 50 SU Morning Stretch Foam Going to Rivercats game today then getting a massage tonight. Night stretch foam ice

50 SU MS FOAM Went for a swim to see how long i could go. Stopped at 60 laps at 56:09. Was a little slow due to fixing my goggles twice and by lap 49 my right shoulder started to get tight so I had to do some breaststroke to alleviate the tightness. Stertched at the gym. Playing poker tonight Strecthed, Foam Rolled, and Iced late night

night time weighing. ITB area is a little sore on both legs for first time after a chiro appointment. Relaxing tonight. Going to finish reading Chirunning 35PU 50SU stretch foam ice

Went to Dr. Magale for another ART treatment. Felt good then did some ultrasound and electrostimulation while knees were iced. Apparently I can tolerate the highest setting on the machine. Went swimming today 2 x 1500. 26:40 with 42s last lap and 26:59 with 38s last lap. Stretched at gym then foam rolled at home