thank you Tom. Still progressing well: I have just walked the parkrun 5km in 35:31 this morning, and no spasms afterwards (any faster than that and I might have to run it!). I am going through the hoops: elliptical trainer, stationary bike, wall climbing machine, brisk walks, stretching… and I have even been quietly started fitting in a few slow jogs in my walks. Started with 30 seconds very slow jog and 90 seconds walk only 2 or 3 times, and now I can comfortably alternate 1 min jog and 1 min walk for 10 reps. This is just to keep moving a bit, as my second hip is coming in less than 3 weeks now. The real test will come in about 4 or 5 months. But it feels awesome to be outdoors and to start “running”, even at a ridiculously slow pace. It keeps your mind on the right track.