First, a few half marathon announcements for local folks:

Rock ‘n’ Roll just announced their Brooklyn half marathon!¬†The date is October 10, 2015 and registration opens on Monday, March 16th. It’s the day before the Staten Island half so it looks like I’ll be running back to back half marathons that weekend ūüôā Anyway, if you’re local and want to run¬†it consider yourself in the know.

Also, I’ll be sharing a post with a discount promo code for locals that want to run the Queens 13.1 on March 21st! The race is put on by Lifetime Athletic Events which also runs the NJ Marathon so I’ll be working as part of the¬†NJ Marathon Street Team at the Finish Festival. Come say hi if you decide to run.

I had my 3rd ART and Graston yesterday. And guess what? I didn’t feel like puking this time. It hurt but it was much more tolerable. Dr. Williams said the inflammation went down a bit. Anyway, I mentioned to him about my rotator cuff injury and he immediately took a look and could see I’m on the way to “frozen shoulder” which is not good. I told him I was waiting to wrap up fixing the knee before starting physical therapy on the shoulder mainly for financial reasons (I pay a $60 copay per visit so that’s $120 a week at the moment for my knee. If I added another twice a week doc visit we are talking $240 a week. Sorry. I just can’t afford to sustain that) but he said starting the exercises is important to do sooner rather than later so he showed me a couple of different exercises to do to get me started. Anyway, just another reason to love Dr. Williams. ¬†The exercises are really hard! I can’t believe how limp my arm has become.¬†And it has been hurting a lot more the last few days too. I even got numbness and tingling in my fingers again which I haven’t had in weeks. Phooey!¬†

Meanwhile I ran another 3 miles this morning and the knee was fine. I was aware of it but it never hurt or slipped or gave way. It is slightly sore now 4 hours later. But during the run, my entire body felt sore and sluggish.

slow, sluggish, stiff, sore, snail's pace....what other S adjective can I add?

slow, sluggish, stiff, sore, snail’s pace….what other S adjective can I add?

I literally was 45 seconds per mile slower than Sunday’s run. My lower back hurt and my other leg felt sore. I guess i’m just thoroughly¬†out of shape at this point! I’m really grateful to at least be able to run without the knee forcing me to stop.

I have been spending extra time with the foam roller as instructed by Dr W. Duncan wanted to show me how flexible he has become. He’s been practicing Doga. He can do downward dog of course and now he has perfected the doodle duck pose.



You foam roll....i'll just practice my doodle duck pose

You foam roll….i’ll just practice my doodle duck pose

Well tomorrow I will shoot for 4 miles. Reaching for the stars here.

Do you have a foam roller? Which one? I’m looking to get one that has the little nubs on it. I would love your input.


1 Comment

  1. Pingback: Discount promo code for Queens 13.1 -

  2. $60 copay!! That’s insane! And now I feel bad for telling my doc $5 3x/week was too much. You need to find something like Performance Spine & Sports Medicine (they’re the title sponsor of the Trenton Half). They’re completely out of network but only charge $10 for doc visit and $5 for PT. I hope it’s a sustainable business plan because I love my doc!

    I have a foam roller similar to yours. I’m curious how a nubby one is, let us know peeps!

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