 And another quick kind of, in my mind, very exciting update is that I'm graduating. It's crazy, sir. We're back, oh boy, oh boy, hold on, hold. Getting it done, everybody, getting it done. Okay, recovery begins immediately back from the gym. So really, everyone, the only thing I cannot do at the gym is the slant board. Everything else is available and I can do at the gym. Actually, I'm gonna do this barefoot, hold on, kick those off. Okay, so, all right, knees over the toes. Keep that butt back. If I ever open a gym, I'm gonna make sure I have probably at least five of these slant boards available for everyone to use. I just love in the slant board. Oh yeah, here we go. Welcome back to the studio. Welcome back to the channel. Oh man, I just realized though, as I was walking in, what should be sitting right here? I'm a little out of practice. The shoes that I ran in should be sitting right here, but they're not. I forgot them inside. We'll pick it up not tomorrow, but Wednesday. I'll give you, that's a little hints as to how the knee feels. So we just keep fighting, right? We just keep fighting and being patient and remembering the steps that were taken to arrive at this point of zero on the pain scale today. Zero on the pain scale. So for those that don't know, if you're new to the channel, welcome. This is a daily running vlog. I publish a new video every single day and I've been battling runner's knee for about a month now and it was painful. Very, very painful. In fact, two and a half weeks ago, it was a seven or eight on the pain scale. I've taken two and a half weeks off, resting, physical therapy, no running, very little swimming and a little bit of biking at the gym. And so today was the thumbs up from the doctor, from the physical therapist to go give it a shot. So that's what I did today and sure enough, two miles, 8.45 a mile on some grass soccer fields you saw it there and there it is in kilometers on your screen, nice and easy, taking it easy and sure enough, everyone, no pain whatsoever at all. But that doesn't mean we're out of the woods yet. You know the drill when it comes to running injuries or maybe you don't. Well, this is how I approach it. You don't get too excited. So I'm excited right now, you could probably tell, but you don't get too excited until the next day. All right, so today's Monday and when you're watching this, it's Tuesday. So when I wake up Tuesday morning, I'm gonna gingerly get out of bed, walk around the house and just feel it out, listen to the body and see what's going on down there in the left knee. If it feels good, that does not mean I'm gonna go run tomorrow. In fact, I'm not gonna run tomorrow. If it feels good, I'll go to the gym and then Wednesday, so I'll take a day off tomorrow, rest, foam roll, stretch, swim, just a little bit, not too much, just a little bit and then Wednesday, try again and see how the knee reacts and then wake up Thursday and again, see how it feels, okay? So that's kind of, that's not kinda, that is the schedule for the next four, five, six days. Usually what I do and what I learned in college is you have a week of one day on, one day off, one day on, one day off and you go back and forth until you feel confident enough that the knee is doing great or whatever injury you're battling that you can do back to back running days. Again, usually it's after a week that we try the back to back, okay? Depending on the timeline with your races and everything else. And another quick kind of, in my mind, very exciting update is that I'm graduating. It's crazy, so at the gym today you saw me using these, this band and this cord, okay, what? So according to the physical therapist, one reason he thinks my runner's knee popped up is a weak left hip. All, everything going on in your hip is a lot. So what I've been working on a ton, the last two to three weeks is hip strength. So now this is a medium density or strength band and this is a 30 pound cord. Today at the gym, these were too easy. Like I was moving my legs, I wasn't burning as much. So this is a good sign, I think it means that my legs are adapting to the strength training and now I get to graduate to the heavy band. So the yellow one is medium, red is heavy and then the 40 pound cord, okay? So this is 30 pound, the yellow, this is 40 pound, the orange. So I'm excited to graduate, move onward and upward and bottom line, thank you for just caring and coming along the journey. And listen, again, I'm excited right now but I'm not trying to get too excited. We will wake up tomorrow and maybe I'll send out a tweet and let everyone know how it feels in the morning. Sound good? Okay, the vlog's not over, we're going inside, eat some dinner, yes. I'm back on the salad train. You know how I like salads during training? It just helps me feel better, recover better. So we're back inside for some salad action. Oh my God! Din din time, hi hon, no, no, how's dinner looking? Oh, hi Michael, hi buddy, hi, hi Joseph, I love you. I'll get you an update on the knee at dinner. I went with the Hoka Evo Speed Goats. Whoa, you want another? I can't wait but yes, good. I'll get you an updated dinner. Okay, updated dinner. App, app time. Oh yeah, oh I got you my one little app. Appreciate it, appreciate the app, hon. Chips and salsa, yeah. Mama, get the white. Hi mama. There they are, so big day, first run of the Spring Marathon 2020 endeavor. Work hard, right boys? Seek beauty, love each other. Oh, we're not done yet. First of all, mama, think of a vlog in the last year that we should throw it back to on the right. And then boys, you think of a vlog that we should throw it back to on the left. Oh, I know. Okay. Cookie chase, that's okay. Cookie chase, fine, okay. First W of 2019. First W of 2019 will be on the right and boys, what's yours? Which one boys? Run, rabbit, run. That's 2018. That's okay, 2018. Oh yeah, that's fine. Okay, run, rabbit, run. Run, run, run, run. Oh, and the pike's peak, a cent? Okay, pike's peak, a cent. Run, rabbit, run. Cookie chase, a pike, okay. Boom, all right. What do you pick, Michael? Okay, perfect. All right, everyone, we love you. I pick maybe going to Uncle Joseph's with you guys and going up the snow cats. That vlog. All right, everyone, seek beauty. Work hard. And love each other. See you tomorrow. Perfect.