Like any typical Birminghamian, I prefer waiting to the last minute to commit to anything. But I think I want to run in the Vulcan 10K on Saturday. That means I will sign up a couple of days before the race.

Yesterday I did a five mile fartlek run and it wore me out. But this is supposedly how I'm going to be a faster runner. My goal for Saturday's race is < 50 minutes, which equates to an 8 minute pace per mile. Most of the course is flat, except for the hill going up Clairmont/Highland Ave by the Presbyterian church. At least it appears that way. Last year my turkey trot 10K pace was 8:17 per mile and I'd hope that this year, with more experience especially with negative splits, that I can at least beat that time.

I'm starting to hurt from running. I've had problems with tendonitis in the IT band over the past few years, and have to do maintenance activities to keep it from coming back. Stretching, cold water post-run baths, ice where the IT band meets the knee, custom orthotics, and something I call The Tennis Ball Torture. This entails laying on the floor and putting my weight on a tennis ball in the hip area where the IT band meets the hip. This is a very sore area and thus pressure is quite painful, but it significantly reduces the soreness in the area. During the torture sessions, my dog stares at me because she thinks I have stolen her tennis ball.