The definiton of being injured

is when you spend more time warming up and cooling down than running.
soon (i hope) i wont be injured.
40 min walk/run on tuesday and my first 'just run' day today for 20mins (well 4km in 18.55).
no problems with the itb at all.
felt good.

plan now is to do 20mins, 20, 30, 30, 40, 40 etc...
need to do 1 fartlek a week as a part of this.
whatever the fck that is ;)
alternate with exercise bike as i have been doing.
even got a bit cocky and asked the physio about doing the lamington run in 6 weeks (as a 44km outNback of course).
he thought for a while and said maybe.
and i think he actually meant maybe.
so at least i have something to look forward to now.
not sure if i'll make it tho from what the surgeon said a few weeks back that would be pushing things a bit.

had a fantastic weekend at glasshouse.
a bit tiring tho - 3 hours sleep in 3 days.
slept through the post race 'party' on the front deck of the unit.
well done to mellum who came 2nd and 5th.
crewing for spud was fun.