After 12 days of a "semi-sedentary" lifestyle, 3 physio session, zero running/cycling/swimming, I finally got a clearance from doc to do a no more than 30 mins run on flat road with the following condition:

- start with 30mins, progressively add another 10mins for subsequent day
- new way of tying my shoe lace to provide better side support
- ice the itb/knee if feeling sore
- take anti-inflammation medication if pain arise

And so, the long awaited day comes..... Extremely conservative in the run but did try out different running method. Small/quick stride works the best. No major pain. Big stride, can feel the strain is coming. Sigh...... I'm starting as a baby once again :)

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CBD gang is going up MF today!! wuahahahahaah.....I miss those hills :(