Running (grass loops) 33:00  4.4 mi (7:30 / mi)
grass loops at mit. knee felt pretty normal (good). whatever I'm doing, it's helping...I'll keep it up. ahr:157
Strength 25:00 
this week I noticed that my hamstrings are a bit stronger than my quads. thats interesting because for some reason I expected it would be the opposite. I'm doing equal weight on two machines with the same leverage, so hopefully that will lead to a balance there.
while strength work is supposed to be good for injuries, it also makes my legs tighter, even though I'm stretching more also. I think it was this tightness that caused so much irritation/pain when I ran wednesday last week. i've made a point not to run the day after lifting this week, that seems to give my knees a chance to loosen up again. hopefully this won't be a problem anymore once I get used to it.