It's late so I'm just going to respond train-of-thought to your questions..... RE your exercises -- that's a lot of the stuff my last PT had me doing -- I think it's general leg strengthening stuff and probably all very good stuff to do, but the exercises the new PT gave me really get the butt and outside of the hips, which is what I need, apparently, to cure the IT band stuff. And it takes so much less time -- if I hustle, I can do everything in 10 minutes. re: pilates being too boring and slow-paced -- the more advanced winsor workouts are much faster-paced with less explaining. See if you can get a hold of the Maximum Burn series - she goes very fast in that one. There's a 20 minute one and a 45 mninute one. I think they're both out of print, but there are usually plenty of used copies on amazon (cheap!) re: your arches -- I think high arches are big contributors to knee pain. I'm sure you already did this, but make sure you have the right shoes -- high arched feet need neutral/cushioned shoes -- any sort of stability or motion control shoe will just screw you up further. I have Nike Zoom Vomero 4's -- they are the cushiest shoes ever but they don't last long -- my last pair needed replacing after less than 200 miles. You may want to see a different podiatrist for a second opinion on your orthotics -- I've seen a few and each one has a different opinion on what kind orthotics to make me. I have a set of old orthotics from my 20s and sometimes I wear them to run, sometimes I don't. I don't think they make much difference actually. (Part of me thinks podiatry is a hocus-pocus kind of field!.) A good book to read is "Running Injury Free" by Joe Ellis. He is a podiatrist but very knowledgable and I found it fascinating how he took people's weird pains and traced them down to all kinds of crazy causes (one woman had hip pain that he traced to a tiny nail that had penetrated the sole of her running shoe and was very mildly poking her as she ran -- she didn't even realize it was there, but it was throwing off her stride to such an extent that it screwed up her ankle, knee and hip. But anyway, he spends a lot of time talking about how people's arches and foot structure can really cause issues all the way up the leg - it's interesting to read. re: how long I foam roll - I usually foam roll for a few minutes. You are supposed to stay on each painful spot for as long as you can and at least 20-30 seconds. I will roll til I hit all my painful spots (some twice) or until my arms get tired from holding me up (I find that you have to be pretty acrobatic to get yourself in some of these positions, LOL!) If you have painful spots, you need to roll. The first time I did it, my right IT band didn't hurt at all -- not one bit -- when I foam rolled it (and of course, my right knee didn't hurt). My left IT band, on the other hand, was excruciatingly painful the whole way up and down my leg. I rolled for maybe 3-4 minutes total (it hurt so bad I had to stop) and the next morning, I felt so much better. When I rolled again (I was doing it twice a day at first, now just once a day), there were far fewer painful spots, and now I find that if I keep up the rolling regularly, I can roll and not find any painful spots at all (and then I'm done in like 20 seconds!). Basically, if you feel any pain when you roll your IT band, you've found a problem and you just need to park there on the roller and let the roller work the knot out. Seriously -- in just days, with proper rolling, you should be feeling far less pain during the rolling itself and of course, less knee pain during all your activities. re: the fluid in your knee -- the fluid in your knee might never go away but it is probably not causing your pain. I have tons of fluid in both knees (docs think it is from the trauma of the accident) but other than making really loud crackling popping noises all the time (seriously, in my first set of PT, people could hear my knees popping from across the room when I was doing those step-ups and stuff - it was gross!), it never hurt. The pain is caused by the muscles around your knee pulling your kneecap all out of whack. Once you release the tension in your IT band and strengthen the other muscles around the knee to hold your kneecap in place, it won't be getting yanked all over the place and your pain should go away or at least become a lot more managable. Good luck!

Eleena- I like the yellow lavender or soft green lavender combos. But as the only female in the house, the lavender will most certainly be nixed. My men are not open to softer colors. I find it difficult to decorate because even when I am doing intensive workouts using bosu, free weights or cardio I like the calming colors which I truly appreciate when doing yoga, But the "men" want strong energetic colors that I associate with adrenaline pumping-- bold red, deep bright orange... they claim it helps them train harder. I'm afraid there is no medium here-- and we all need to feel inspired to go in there!! I appreciate every suggestion!

Oh My Goodness, what a great ending to a great race! It could have been any of the final 4 teams and I would have been happy. The waxing! Oh My! All that hair and pain! Zev & Justin were the best at that, I laughed out loud! And the drinks! 100 of them! Watching that made my shoulders hurt! I was surprised that the Globetrotters did not do better on the bridge. I guess they are not in such good shape after all. Zev & Justin did so well and were in it, without question...until that dance. I felt sorry for both of them but they never gave up and never found fault with eachother. I liked them and was sorry to see them go. Mallory was a pain. She did a good job with the underwater stuff and in the trailer park but I'll bet that cab driver was about to drive off a cliff with her in the back seat! The Sisters were a good team, did not give up and were able to 'hold it' together until the end. Whew... This was a great season and I'm ready for the next one to start! I hope you all enjoyed it as much as I did! sooey

Debra, Cindy had done well for the last few years, but I believe it was slow to get started. I hope it improves for you. Mine started scaping a few days ago, I keep pulling yarrow and another plant that seems determined to crowd it. Hillbilly Heart should get taller for you, not a tall one, but definitely better than that. As for the ones you sent, unfortunately our neighbors dog, at least something big, got into Jungle Pri cess and heavens Applause and dug those as well as a couple others last fall. I was away for several days and too late to revive any roots, although I tried. Whatever dug them up, unlike the raccoon, totally shredded the plants. You also sent Lavender Stardust I think, and it is looking very good, no scapes yet but i think it will. Last year was a bad time for daylilies for me, between the late freeze, raccoon, moles, and that darn dog! Last year the raccoon went away after a bit. But this year he is hanging around. At least when he digs up a daylily, it is not damaged, just lying to the side. When I dig in the yard I rarely find grubs, so I am not sure what they are going after. And now there is a chipmunk living under my deck. I own 2 cats, and 2 other neighboring cats live spend all their time on my deck. I look out my door and a chipmunk is just sitting, checking out my plants. Sigh.