I do roll my IT band at least 4 times a week. I had severe knee pain a few years back that was caused by my IT, been rolling it ever since. I think the hip thing might actually be from my mattress. I hate buying new mattresses. Ugh.
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I, too, am in the club of people that thought they needed joint replacement surgery and turned out they just needed to roll their IT band. So hopefully your hip pain requires just as simple of a resolution.
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I never actually considered a hip replacement sized issue. I think it’s just a sleep issue. It’s usually at night and not all the time.
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11/21/25
2.52 miles 26:05. Average pace 10:22. Best pace 9:47. Average heart rate 146. Max heart rate 162.
Easy run. Never checked my pace during the run. Just wanted to get the miles in and enjoy it.
I stretched and foam rolled after my run. It felt pretty good. I also ran fasted. I don’t typicality do that anymore, but I need to make some changes in how/ when I’m eating.
Today is a good day.
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11/22/25
141.8 lbs.
5/3/1 The Triumvirate Circuit 2 Week 1
Training max 135
Ball throws, fire hydrant kicks
Warm up sets
Squat
90 lbs. 65% x 5
75% x 0. (100 lbs. 75% x 5) Completed after break
85% x 0. (115 lbs 85% x 10) Completed after break
Step ups
0
Leg curl
25# 5 x 10
Well this went to shit fast. Did my warm up sets and felt good. Got my first working set done and felt a very sharp pain in my right anterolateral knee that shot down to my foot and up to my hip as I was reracking. I very nearly dropped the bar. So I decided to do some stretching and take a break from the squats and move on the leg curls. Leg curls felt good with no pain. Gave myself a little break and tried to do some bodyweight squats. The pain was still there and I decided to call it for now. I’m going to move on with my day and see how it goes. Hopefully whatever this is will ease up. If it does I might try to complete my final 2 sets later. If not, I guess that will just be a bummer for the day. But I don’t want to push and end up actually injuring something. I will be extremely disappointed if I can’t race on Thanksgiving. Next week will be weird for training as I will be traveling. I’m planning to fit all of the workouts in while I’m at home. This will push one into next week so I will have a couple of days back to back. Hopefully it will all work out. If not I will just repeat week 2 after Thanksgiving.
We are looking at colleges for my oldest. It appears that he qualifies for multiple academic scholarships, so we will be doing some applications. I’m very excited and very proud. My boys are so impressive to me. They are so far beyond where I was when I was young. I’m so excited to see where they go in life.
Today is a good day.
Update: Gave myself a few hours, went back down and finished my working sets. Victory is mine!
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@EmilyQ I’ve never done the transformation thing before. Do I spend the next month and a half plumping up and then hit it hard after the first of the year?
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No, no, just the opposite! Because your “before” pic is due before Jan 1 and your “after” before June 1. Enjoy your holidays! And then transform, in whatever way you wish.
I need to find time to write a goals post, but my plan, in short, is to “cut” until Christmas, which for me will mean “try to tread water while I enjoy the holidays and all the things they bring, but in moderation, and call it a deload in terms of training.”
And then, assuming my weight is about what it is today, go into a building phase. My first ever!
OMG, I totally read that as PUMPING up! Hahahahahaha, whoops! Yes, PLUMPING up. 
Or not - just keep transforming from where you are. That’s what I did last year. I was not cutting, just working on everything. What I had to show at the end wasn’t really visible to others, but I FELT transformed.
(Still laughing over the comprehension error.)
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I’m very glad you clarified. I was extremely confused by your first answer.
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While meanwhile, I 'splained the concept of “before and after” competitions to you like an idiot! OMG!
STILL laughing!
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Well @TrainForPain did say something about having a goal of getting fatter. And I feel like that is an area where I could really shine!
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Definitely a fallacy to work on the “before” picture. We joke about it, but the real visual changes happen from fairly lean to really lean (plus inertia and all that) - no sane reason to make up a handicap.
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I was kidding. If I fall off this wagon I have no hope of getting back on it by the beginning of the year. I will just have to become extra awesome by May instead of the semi-awesome that I was originally aiming for.
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Perfect!
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11/23/25
5/3/1 The Triumvirate Circuit 2 Week 2
Training max 55 lb.
Warm up
Ball throws 10# 3 x 10
Fire hydrants 3 x 15
Military press
38 lbs. 70% x 5
45 lbs. 80% x 5
50 lbs. 90% x 9 rep PR
Seated DB Press
15# 5 x 15
Pull-up 3,1
Chin-up 1, 2
This was a descent session. I struggled with my last 2 reps on my 90% but last time with that weight I got 7 so I was doing those last two regardless of difficulty. Pullups and chin-ups were meh. I think I’m actually regressing. Maybe it’s because I’m burning out on my military press and have less to give once I do my pull-ups? That’s what I’m going with. Either way my MP is getting better.
Went to see Brad Williams last night. That guy is hysterical. I laughed the entire time he was on stage. It was fantastic!
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PR Party 
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Lol. I meant in my pull-ups. Lol
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Nothing unusual about that when you are destroying your arms with the pressing. And that is where your priority should be, so great job on the PR.
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