Sun, July 6-Sat, July 12

Sun July 6: AM. In Decorah, IA, A 78 min run on the Trout Run Trail and over roads and trails in Palisades Park. It was partly cloudy and 72°.

Mon July 7: AM. A 78 min run over trails in Phelps Park, on the Trout Run Trail, over residential streets + a 1600m on the Decorah HS track in 5:24. It was sunny, humid, and around 70°.

Tues July 8: AM. An 80 min run (first 50 with the old man) over the Luther Cross Country trails, grassy paths in the Decorah Community Prairie, and on the Trout Run Trail. It was partly cloudy and 68°.

Wed July 9: AM. A 55 min run on the Capital City Trail and SW Path. It was sunny and around 70°.

Thurs July 10: AM. A 60 min run on the Mendota Lakeshore Path to Picnic Pt. It was partly sunny and 64°. PM. A 48 min run on the Capital City Trail and over trails in Olin Park. It was cloudy with a little rain at the end. Temp in the mid 70s.

Fri July 11: AM. A 42 min run over residential streets and on the Capital City Trail. It was cloudy and 67°. PM. A 42 min run around Lake Wingra. It was in the 70s and raining.

Sat July 12: AM. Ran the Kent Kretchmar Klassic 5k course three times - 20:25, 18:15, 26:45 (with Leonard). It was cloudy and in the upper 60s. PM. A 45 min run on the Capital City Trail and over residential streets. It was partly cloudy and around 80°.

With a little help from my friends (Brad and Bob), my knee has been making progress. I think! I’ve been doing their recommended physical therapy exercises to help cure my ITBS. The knee still gets occasional niggles when I run, but it hasn’t been getting painful. Most of the time I don’t even notice it at all anymore.