Hi Ray.  What.... no gloating about the 49'ers win last weekend? lol  They're looking good this year...

I'm confused about fueling every 20 minutes, that's something I've never heard before.  Even in a marathon, the recommendation is to take an energy gel every 5 miles or so.  Can you explain?

Did you get any dietary recommendations from the doc, things you should be eating?

Sorry about the questions, but I like to be a know-it-all... lol

I went 4 miles on the railtrail today, a walk,run,run,walk routine.  Easy paced, the splits were 16:26, 10:47, 9:58 and 16:15.  I can't say I'm making progress with P.F., but at least it's not getting worse.

Dark Horse will be back, my guess is he's got more pressing business to attend to at the moment...

Oh yeah, I hide my age well too, I wear a mask...     

I honestly don't know what N.E.'s home record is in December, but it might be 10 years since they've lost. They used to be a cellar team, but it was fun to watch them just the same.  Nowadays, you expect to see them contending to go to the Super Bowl and most years they do.

A hydration belt makes it easy to carry water on a run.  They look uncomfortable, but cinched up tight enough to keep the bottle from bouncing, they work pretty well.  With mine, the bottle sits at an angle, rather than laying parallel to the ground. 

I asked about food thinking there might be specific foods that would strengthen your shin bone.  And yeah, there's an individual here who constantly recommends supplements, but real food in your belly is the way to go.

Ah yes, taking the kids out for driving lessons.  That'll thin your hair in a hurry...lol

Good luck with the rowing session...

I've never seen a rowing machine, but it sounds like a great workout and a good way to compliment your running Ray, good for you.

I didn't get out today, (Friday) the weather stayed wet so I decided a day off was in order.  Tomorrow's supposed to be better...