jogging at cliff cave. so glad I forgot the O shoes, just had my ancient slipper pull-on fresh foams, that were more like moccasins and forced me to tread very lightly and carefully to spare my suffering knees. Brace on the left seemed to help a bit, but I think a couple of days off would be wise.
same routine as yesterday more or less. knees hurt on steps up and down, can hardly walk them. but ok while running more or less straight line and gentle grades. thats good, because running is the best exercise option there is.
running strength conditioning30:00 
planks et al, light upper body x 2 pushups 4 x 10 wallw's
walk w dog and baby. one of these days it aint gonna be a baby anymore. and the dog will be gone. things moving fast.
trying out new shoes at home.
the roclite 280's seemed like a pretty decent shoe, until I tried to lace it up firmly as is my want. not much padding in tongue, looks to be painful over the long haul. wonder if there is a fix, or a different model that does better.
another round at rockwoods range. felt great at first, esp since included a couple of controls from last time (under repeat until you get it right theory) then a couple of weird 20 degree compass errors (how do you even do that) - the first corrected, almost miraculously, the second paid for dearly in slithery ditches, wild rose and honeysuckle thicket. whats light green is really near dark green, and conditions pretty mucky. no complaints.
(edit: guess i need to be more careful taking and sticking to bearings.)
power walk thru the freezing drizzle. goretex shoes would be good.
elliptical machines30:00 
elliptical @ Y - free day pass. idea was to spare the complaining knees.
did deep waterfor maybe 15, but swim lanes were busy and it didnt do as much for me as 3'-6", where feet were touching and i was moving forward against resistance...more like running, or actually like hill climbing or pulling a sled.