Thursday Morning Run

Good run - I do so like running outdoors - only had to run on the street twice due to ice - there was still some ice on the sidewalk but I was able to dodge it - felt real good and did a real good pace - maybe this treadmill stuff does help - temped to continue it to find out - while talking to John this morning I got him to show me how ti use one of the rowing machines at the gym - seems like it might be good for both legs and upper body with out impact on the feet - no pain no problems on the run -

Time:	00:17:21
Distance:	1.13 mi
Elevation Gain:	135 ft
Calories:	195 C
Avg Temperature:	30.4 °F

Thursday Morning Run

Thursday Morning Dread-mill Run

Nice run even on the Dread-mill - felt good and was running well - I have figured out a way to make this more interesting - I still do run/walk at 4/1 but I start the run speed at 3.9 and walk at 3.3 and increase the run speed each interval - OK well it makes it a little more interesting - I set the grade to 2 this morning up .5 from yesterday - it made a difference it did feel a bit harder - having the GPS on messes up the distance traveled so I have adjusted it to what the Dread-mill reported - I will be turning the GPS off again and hoping I can remember to turn it back on - Scale at the gym showed me weighting 312.7 this is pretty upsetting - if this is correct I am still at a 100 pound lose and not making any progress - I am so annoyed that my home scale is not working correctly - blood sugar was 112 again, no insulin for 6 days - I slept 6 hours last night - I have scheduled a fitness assessment with John at the gym for Monday January 3rd - I hope I have made some improvements somewhere - John did the first assessment I had done there -

Time:	00:20:25
Distance:	1.33 mi
Elevation Gain:	160 ft
Calories:	214 C

Thursday Morning Dread-mill Run

Wednesday Lunch Run

Oops! Forgot to turn the GPS back on after using it on the dread-mill this morning - from now on I will just leave it on when at the gym - good run - no pain no problems - felt good enjoyed the run - it felt cold for 37 but at least the Sun was shining - I still had to dodge some ice and run in the road some - I am so looking forward to the ice going away - I do not mind the snow just the ice -

Time:	00:18:24
Distance:	1.11 mi
Calories:	207 C
Avg Temperature:	37.2 °F

Wednesday Lunch Run

Wednesday Morning Dread-mill Run

Interesting run - was 26 when I got up but did not want to have to dodge the ice outside - I rasied the treadmill to grade of 1.5 and will likely try 2 next time - I also tried increasing the pace because it is easier than running outside to see what I could do - I wonder if running faster on a treadmill will help with increasing speed in general - no problems no pain - I am looking forward to a little better weather - weight was 299.4 this morning - I forgot to weight at the gym ;( - blood sugar was 112 no insulin for 5 days now and so far my BS has been dropping and has not been above 115 since I stopped taking it - it does feel strange to hear the alarm on my iPhone to shot myself then remember to not do it - I am not ready to turn the alarms off yet - I have only ever tested my BS in the morning before eating - I am not sure if I should be testing other times now and it I did when and what I should expect my reads to be - I slept 7.5 hours last night - it was good to run this morning even on the dread-mill -

Time:	00:20:17
Distance:	1.31 mi
Elevation Gain:	0 ft
Calories:	224 C

Wednesday Morning Dread-mill Run

Tuesday Lunch Run

Nice to get a run in - only one mile today but better than none - I took Monday off as well as Sunday to recover also is was still very icy out there I do not mind the cold much but I am afraid of running on ice - also my left foot was still a little sore after the long run Saturday - good run today except for having to doge so much ice - I ran on the road some because the sidewalks were just not runnable - I felt very good no pain no problems - I did not feel as peppy as I thought I would maybe today's off is too much - in spite of the ice I ran a pretty good pace - my weight was 298.2 pounds this morning blood sugar was 114 and I slept 6.5 hours last night - 114 is a bit high for my BS but I have not taken any insulin since Saturday - I am just eating no carbs - if I can just get to go down a bit more but I think 114 is OK for now -

Time:	00:18:44
Distance:	1.12 mi
Elevation Gain:	37 ft
Calories:	203 C
Avg Temperature:	30.6 °F

Tuesday Lunch Run

Charleston Half Marathon training long run

Good run - felt good and no pain no problems on a long room - it turned out to be a nice day in spite of what I thought it was going to be like - I ran with Sue, Margret and George for the first 8.22 miles and then I ran the rest solo - it was sort of lonely out there only a few others on the trail but it was interesting run with the trail so quiet - also there was almost no traffic when driving there - it was also strange have the mall parking lot empty when I got back - I feet are sore on the bottoms but other wise I am not having any problems - I ran the whole run and I could have run more but I was tired when I got finished -

Time:	04:06:26
Distance:	13.11 mi
Elevation Gain:	645 ft
Calories:	2,175 C
Avg Temperature:	42.3 °F

Charleston Half Marathon training long run

My pictures are HERE

Thursday Lunch Run

Real good run - felt good and fast - no pain no problems - this is my last run until the long run Saturday so I push it a bit and it is pretty quick for me - planning on 12 - 13 on Christmas morning - I really hope I can stay health and get some of this pace for Charleston -

Time:	00:17:16
Distance:	1.03 mi
Elevation Gain:	38 ft
Calories:	171 C
Avg Temperature:	3.6 °F

Thursday Lunch Run

Thursday Morning Run

Good run - best one this week - felt good from the start and even though I still had some trouble getting out there is was easier this morning - the Sun was coming up which I believe helps - no pain no problems - it was 33 out this morning but it was a bit windy so it felt colder - my heart rate at rest seemed to be a bit high after the second run yesterday - this morning while driving to work it was 59 which is about normal for now yesterday at rest it was between 88 and 95 - after this run it is at 78 now - I am reading a book Protein Power - It was written in the 1990s - I really wish I had know about this was of eating to control blood sugar - I am not sure I was in a place where I would have follow it but I would liked to have known - my weight was 298.4 pounds blood sugar was 95 and I slept 8 hours last night -

Time:	00:18:02
Distance:	1.07 mi
Elevation Gain:	50 ft
Calories:	184 C
Avg Temperature:	33.6 °F

Thursday Morning Run

Wednesday Lunch Run

Good run - felt very good running but I still had to talk myself into doing the run - I almost always enjoy the run once I get started I just have trouble getting running - I had a little heel pain on my right leg but it did not last long no other pains or problems - I am trying to keep focusing on the Half in Charleston -

Time:	00:17:33
Distance:	1.08 mi
Elevation Gain:	40 ft
Calories:	202 C
Avg Temperature:	45.4 °F

Wednesday Lunch Run

Wednesday Morning Run

Good run and I felt good running - no pain no problems - It was still dark when I started running - yesterday was the shortest day of the year so last night was the longest night - I am so looking forward to the return of the Sun - I am having a lot of trouble to get myself to get out there right now - I assume it is just part of the way I feel this time of the year - running does help but one has to get out there and doing it - weight was 294.6 pounds this morning blood sugar was 94 and I slept 7 hours last night -

Time:	00:18:16
Distance:	1.08 mi
Elevation Gain:	49 ft
Calories:	209 C
Avg Temperature:	40.5 °F

Wednesday Morning Run

Tuesday Lunch Run

Good run - had some soreness in my right heal - more of a stiffness - it when away quickly but I think it slowed me down for the first little bit - other wise no pain no problems - most of the run felt very good - had to talk myself into doing the run - I have run five time in the last 27.5 hours - maybe that is too much but I am feeling god right now so maybe it is OK - well no more runs planned until Wednesday morning - I run often but they are mostly only one mile - I like doing this because I hope it keep my metabolism up -

Time:	00:18:43
Distance:	1.05 mi
Elevation Gain:	44 ft
Calories:	201 C
Avg Temperature:	34.6 °F

Tuesday Lunch Run

Tuesday Morning Run

Good run - slept well last night and got a little extra - was not feeling great at the start but as usually during the first 2 minutes I was feel good and by the end I was really enjoying running - it still seems strange that I could enjoy running - I enjoy riding also but because of the weather I have not really been on a ride for a month - I am so glad I have running now which I can do in weather where ridding is just not fun - a little twinges from the Peroneus Longus o my left leg again today today but only a couple - I do think it is getting better - otherwise no pain no problems - I was really feeling good today and was running well - I was not trying to push the pace but got a pretty good time anyway - weight this morning was 292.4 blood sugar was 78 and I slept 8 hours last night -

Time:	00:18:21
Distance:	1.06 mi
Elevation Gain:	47 ft
Calories:	194 C
Avg Temperature:	31.4 °F

Tuesday Morning Run

Tir ra nOg run #24

Good run but hard - I just was not feeling great - I usually get to feeling better as I run when I start out not feeling great but not this time - I still enjoyed the run tiny bit of pain in the Pernoeus on my left leg - it has been so much better since I had the active release therapy from Dr Fay - I am looking forward to the next treatment - I ran into her after the run at the nOg run she had run it - she told me she has been running it off and on for about three months - I also saw Meri after her run - she looked good and said she had had a good run - Emily and Jon were not able to make it tonight - I am still not feeling great so I am going to bed early tonight -

Time:	00:54:26
Distance:	3.10 mi
Elevation Gain:	127 ft
Calories:	617 C
Avg Temperature:	36.2 °F

Tir ra nOg run #24

Monday Lunch Run

Good run - felt good - no pain nice out there but still quite cold - started out with the hood down but I put it on soon - feet feeling good - was still running in recover mod not pushing it -

Time:	00:18:18
Distance:	1.04 mi
Elevation Gain:	41 ft
Calories:	202 C
Avg Temperature:	37.8 °F

Monday Lunch Run

Monday Morning Run

Good run - it was pretty cold but did not brother me this morning the Sun was out and that helps - I was still a bit tired and a little sore from Saturday so I tried to take it easy today and did not try to push the pace - I worked on form and relaxing while I was running - I had some soreness on the bottom of my left foot in the heal and ball of the foot - I had had some sort of deep blister on something on the ball of my foot after the OBX Half and that has had the skin on the outside on the foot at that place die and peal off like a blister but the new skin has like a blood scab still on it - it is all heeled and not bleeding but it is a little tender there again - it doe not look great but it does not look bad either and while running it did not brother me just walking sometime I can feel that that area ia not right yet - it does seem to be healing and I am not worried about it - I should have gong to bed earlier last night - made it to bed just before midnight - otherwise I had not pain no problems - I enjoyed the run and flet pretty good - my weight was 299.4 this morning - I really need to replace my scale - blood sugar was 104 not bad I missed one injection Sunday - Oops - I slept 6 hr 20 min last night -

Time:	00:18:11
Distance:	1.07 mi
Elevation Gain:	39 ft
Calories:	192 C
Avg Temperature:	26.7 °F

Monday Morning Run

Charleston Half Marathon Training Run

A real good run - I did suffer a good bit in the last mile but I still had a good run and it was great to run with Birt again - we met at North Cray Park at 8AM - besides Birt there was Jon and Emily and of course Meri - there are few things a great as getting together with one friends to run or just hang - the weather was cold and gloomy but not real bad for this late in the fall - it is colder than usually for this time of the year but I and getting use to it - amazing what one can get use to - running with Birt is really great I would have likely cut the run short if he had not been there - he did not do that much but just be there and it helps - I had almost no pain and no problems - the only pain I had was just a little at the attachment point for the Peroneus but nothing down the leg and this was great also this only happen occasionally and also only for a short period during the middle of the run so this is a big improvement - it seems like my heals on the bottoms of my feet may be going to be sore again - not sure what is causing this - Birt looked at me run a couple of times and said it looked like I was mid-foot striking and I feel like I am - I am trying to lengthen my stride to the read so that may be causing me to hit the heal a bit harder when I come down on it after the mid-foot landing - today was a good bit slower than I would have liked for it to have been but this was a pretty hilly run - my weight was 306.4 this morning blood sugar was 85 and I slept 7 hours last night -

Time:	03:07:27
Distance:	10.02 mi
Elevation Gain:	929 ft
Calories:	1,654 C
Avg Temperature:	36.3 °F

Charleston Half Marathon Training Run

Wednesday Lunch Run

Good run - felt good - was nice to be outside again - was a bit cool but not bad - no pain no problems -

Time:	00:17:19
Distance:	1.04 mi
Elevation Gain:	35 ft
Calories:	208 C
Avg Temperature:	27.3 °F

Wednesday Lunch Run

Wednesday Morning Dread-mill Run

Good run for a dread-mill run at least - was 16.7 when I got up this morning but I had planned the night before to go to the gym to run and did so - I have to get up earlier to do this but not much - I did not run distance but just ran as long as I could time wise - I set the treadmill to a grade of 1 because I have heard it is more like running outside set that way - I still ran 4 and 1 but Increase the running pace with each set - this was better than not running but I am not fond of it - I weighted myself at the gym and adjusted for clothing I weighted 308 pounds - so my scale at home has been laying to me - I do not understand why I have not lose more weight - my clothes seem lose and I can see a difference in the mirror now - I am pretty sure the scale at the gym is correct so I must work on the diet again - blood sugar was 88 and I slept 6.5 hours last night -

Time:	00:26:13
Distance:	1.67 mi
Calories:	293 C

Wednesday Morning Dread-mill Run

Tuesday Lunch Run

OK well I made it out there - Good run but still cold - I did not make it out this morning 18.2 at my home at 6:30AM - I know 21 is not much warmer but the Sun was fully up and it just seemed easier to get out there - this will likely be my only run for the day so I really tried to push hard - I was thinking and saying faster, faster, faster the whole run and this is my faster time and best pace yet on this run - I was trying to increase my cadence and lengthen my stride to the rear - seemed like I was doing both - no pain no problems - I may try to run after work at home but ti is going to be cold and almost dark also I am pretty tired after this effort so we will just see - weight was 295.4 pounds and blood sugar was 88 - I slept 8 hours last night -

Time:	00:16:52
Distance:	1.14 mi
Elevation Gain:	36 ft
Calories:	199 C
Avg Temperature:	20.8 °F

Tuesday Lunch Run

Tir ra nOg run #2

Really good and really cold run - It was quite cold and windy so it felt even colder - I was dressed well enough but the air was so cold it made my throat hurt by the end of the run - this is a PR for me at this run and distance - it was a nice run there were a number of very nicely decorate house on the route - there was no one there after the run who I usually talk with but I met a few new folks who I spoke to for a little while after the run - they were very nice a lot younger than I but still nice -

Time:	00:51:22
Distance:	3.12 mi
Elevation Gain:	129 ft
Calories:	638 C
Avg Temperature:	29.4 °F

Tir ra nOg run #23

Monday Lunch Run

Good run - felt better and I enjoyed the run - I was pushing the pace - It is a pretty fair time for me - now if I can just continue to improve my pace and get them to my longer runs - no heal problem no pain or any troubles - this morning there was a tiny bit of snow for the night - there was not much just a dusting here and there - there was still a little on this run - looking forward to the Tir re nOg run tonight -

Time:	00:17:30
Distance:	1.08 mi
Elevation Gain:	34 ft
Calories:	204 C
Avg Temperature:	32.4 °F

Monday Lunch Run

Monday Morning Run

Good run - no pain no problems - it was cold this morning - I was not feeling great - not sick or anything just not feeling good - I really do not like this season of the year - seems like I always have trouble with not feel well - the run helped - Satruday evening and Sunday I was have a lot of pain in both heals - not had this before - it is better now - I just wish I knew what it was about - I tried to make sure I was not heal striking on the run this mornig and I do not think I am - I did enjoy my run this morning - my weight was 298.4 pound this morning and my blood sugar was 98 -

Time:	00:17:31
Distance:	1.12 mi
Elevation Gain:	32 ft
Calories:	202 C
Avg Temperature:	29.6 °F

Monday Morning Run

Training for Charleston Half

Real good run - not as good as last week but still very good and pretty fast for me - Met Birt, Meri Emily along with four other ladies - Birt and I ran together and the rest of the group ran with Meri and Emily - Birt and I had a good run but we went out a little too fast and were feeling it at about mile 5 - we just slowed a bit and it was OK - it was pretty cold and also very gloomy - I think the gloomy affected me some - just did not have the energy I did last week, Birt, Meri and Emily were feeling the same sort of thing - guess I am more Sun driven than I knew - feet were great so were my legs no pain no problems and we did a good speed - 10 miles again next week then 12 - 13 Christmas Eve or Christmas morning - I will be running solo Birt and Meri will be running Thursday with Emily - Birt videoed me running - I do not like what I look like when I run - it looks mostly like funny walking - it feels like running and is faster than my walking - I need to lengthen my stride to the back and increase my cadence - I believe if I can work on both of these it will increase my speed - I would really like to get to running a 10 or 12 minute mile - weight today was 295.4 pounds blood sugar was 94 -

Time:	02:22:50
Distance:	8.10 mi
Elevation Gain:	300 ft
Calories:	1,333 C
Avg Temperature:	38.6 °F

Training for Charleston Half by ashby3 at Garmin Connect - Details

Thursday Morning Run

Good run but man was it cold - my nose felt like a nose-cicle - Yes I ran outside - funny when I gave myself the choose of running the 'dread-mill' or running on a beautiful sunny but very cold day the outside run won hands down - I ran very well - no pain no problems - I was wearing two layer on my legs and three layers on my trunk and arms I also had a hood of my sweet shirt over my head and tied down tight - I was also wearing some winter mountain biking gloves everything except my nose and the backs of my legs was fine - may go to three layers on the legs -

Time:	00:18:04
Distance:	1.07 mi
Elevation Gain:	43 ft
Calories:	191 C
Avg Temperature:	20.4 °F

Thursday Morning Run

Thursday Lunch Run

This was a good run - I felt good and had no problems or at least that is the way I remember it now - I was not able to post it Thursday because of some problem with the Gamin site

Time:	00:17:40
Distance:	1.03 mi
Elevation Gain:	32 ft
Calories:	205 C
Avg Temperature:	38.6 °F

Thursday Lunch Run

Tir ra nOg run 22

This was a good but cold run - I dressed well and was fine out there but it was strange wearing three layers over most of me - I felt real good and was trying to push my pace and I think this is PR for me running this 5K route - I bought a Fuel Belt head lamp and it worked well - I am worried about the batteries it uses two of the flat 2032 type - I felt good out there - I did have some pain but noting major and nothing that last for long -

Time:	00:52:18
Distance:	3.10 mi
Elevation Gain:	118 ft
Calories:	659 C
Avg Temperature:	31.7 °F

Tir ra nOg run 22

Monday Lunch Run

Nice run - felt good - some leg pain left leg below knee and above ankle but it was not bad or constant - it was still very cold but the Sun was bright and I enjoyed the run - I am a little worried about the cold at Tir ra nOg run tonight -

Time:	00:18:14
Distance:	1.13 mi
Elevation Gain:	36 ft
Calories:	201 C
Avg Temperature:	33.8 °F

Monday Lunch Run

Monday Morning Run

Real good run this morning - Really cold run this morning - I know it is nothing compared to what some of you run in but I live it the South technically and since I have gotten fitter, lose weight and so forth I have a lot more trouble with getting cold - I believe this it not unusually that part of being fit is the ability to get rid of body heat better - if this is true I am fitter - except for being cold during the first half of the run it was a good run - no pain or problems - I was really good after the 10 miles on Saturday for the first time but I was stiff on Sunday with my feet just a little sore but it was still so much better than before so maybe I am starting to get there - I went to the Galloway end of season party last night and it was real nice - of course I would not eat anything they were serving so I paid $20 for a glass of diet coke but I still enjoyed the event - I almost forgot to go and therefore arrived at 6:30PM which was not a problem since I was not eating anyway - I found a seat with Jon and Emily which was very nice - they encouraged us to wear out medals - I must admit I really did not understand the medals when I started running but I do now - there are very few things as adults where we get any sort of award for finishing anything and it does feel good to get them and through them remember the event where you got them - I was proud to have several medals to where and felt for those who did not in sptie of making the same or even great effort this year - I also enjoyed the appaulse I got when I got my Fist Half Marathon certificate and my Half Marathon PR certificate - Galloway or this Galloway group at least has been good for me - I like running, I still cannot explain that and if I had started with out the Galloway group I would likely still be running and I believe I would continue running without out this group if I had to I have really enjoyed the people I have met because of my involvement - I have signed up for the Charleston Half Marathon this coming January 15th also I am doing the Tobacco Road Half Marathon March 16th and I am really thinking about doing the Myrtle Beach Half February 18th - I think I am in trouble here - LOL

Time:	00:18:07
Distance:	1.07 mi
Elevation Gain:	45 ft
Calories:	200 C
Avg Temperature:	26.3 °F

Monday Morning Run

Galloway Club run 28th

Really good run - this was the last official Galloway run our twenty eighth run - Birt and I had both planned on doing 10 miles - I am training for the Charleston Half Marathon - Birt may also do this race - Birt had gotten there early and had already done a mile but decided to run 10 with me anyway so he did 11 - we rand the first 3 with the group then they turned around and we continued - I enjoy running with the group now that I can mostly keep up but running with just Birt was great - we run at about the same speed and we have some great conversations while running - we talked about doing a bit more running together than we have and I hope this works out - today was a good run for me - I had almost no pain - I had a few twinges in the left side of my left leg below the knee and a little right Achilles pain after mile 9 also I am not burn out completely but this ten miler which is just great -

Time:	03:00:54
Distance:	10.02 mi
Elevation Gain:	477 ft
Calories:	1,643 C
Avg Temperature:	36.4 °F

Galloway Club run 28th

My pictures are HERE

Thursday Morning Run

Real good run this morning - man it was cold - 26 degrees - OK well I was not uncomfortable but it was chilly - I guess I really do like running to go out when it was a bit cold - no pain and that was nice - I felt like I was running well and at a good pace - it was very pretty out this morning - I do not like getting up early but once I get started I do like running at or close to dawn - weight 294.4 pounds and blood sugar of 88 this morning -

Time:	00:18:05
Distance:	1.12 mi
Elevation Gain:	44 ft
Calories:	223 C
Avg Temperature:	26.7 °F

Thursday Morning Run

Thursday Lunch Run

Nice run felt good today - did not feel fast but I was trying to push the pace -no pain no problems - still cool out there but I was in shorts and a sweat shirt - use to think it was funny to see runner dressed like this but now I understand - rest day Friday - will try to get to the gym -

Time:	00:17:50
Distance:	1.06 mi
Elevation Gain:	29 ft
Calories:	203 C
Avg Temperature:	38.9 °F

Thursday Lunch Run

Wednesday Lunch Run

Good run - I was well rested - Tuesday I took the day off to wait for a delivery at home - this is for the special project - the Blue Project - more about the Blue Project another time - I spent the rest of the day and until late late night working on the Blue Project so I did not get up early enough to run this morning and I did not run at all on Tuesday - no pain today which was nice - weight this morning was 294.6 and blood sugar was 83 -

Time:	00:18:17
Distance:	1.05 mi
Elevation Gain:	34 ft
Calories:	183 C
Avg Temperature:	55.5 °F

Wednesday Lunch Run

Tir ra nOg run 21

Good run tonight - get; real good and I was trying to push the pace - I did OK not as well as I had hopped but well - the red light on my Forerunner band worked well - I do believe I need a head light - no pain tonight - it was a bit cold and because of this we did not stay long after the run - was nice to see Jon, Emily and Meri tonight -

Time:	00:54:02
Distance:	3.10 mi
Elevation Gain:	125 ft
Calories:	577 C
Avg Temperature:	51.2 °F

Tir ra nOg run 21

Monday Lunch Run

OK this was a nice run - I was looking forward to it and it felt quick and was pretty good - nothing hurt except for the normal little ones at the beginning - I wonder if other running have little pains at the beginning of runs that go away are they run in the first few minutes -

Time:	00:17:16
Distance:	1.09 mi
Elevation Gain:	35 ft
Calories:	195 C
Avg Temperature:	48.9 °F

Monday Lunch Run

Monday Morning Run

A good run no pain after about a minute of the usually little hurts - I am having a real problem with the gloom's - not sure if there is a reason beside the fact that I usually have trouble this time of the year - I am so looking forward to getting past this - I felt OK Sunday but just did not want to go and ride in the cold - I had a lot of trouble getting myself to run this morning - weight was 295 blood sugar was 107 this morning -

Time:	00:18:10
Distance:	1.07 mi
Elevation Gain:	45 ft
Calories:	194 C
Avg Temperature:	31.2 °F

Monday Morning Run

Galloway Club run 27

Good run - small group for the Pacers but we had a good run - I was planning to do 7 or 8 but most of the rest of the group was planning on 6 so I did 6 and it was a good run - man was it cold at the start - was real nice to run with Birt again we just seem to run well together - the conversation is great and we run about the same pace - he is a little faster than me but is nursing a leg pain - George was the along with Herb and Jackie - I ran very well today no pain not problems - it is so nice to run with out problems - my weight was about 295 this morning my blood sugar was 113 - I am feeling very well this afternoon and should have no problem riding Sunday -

Time:	01:53:11
Distance:	6.07 mi
Elevation Gain:	287 ft
Calories:	975 C
Avg Temperature:	44.5 °F

Galloway Club run 27

10th Ridgewood Turkey Trot 8K

This was a fun run - I was so cold before the start but after I was running a bit I was fine so I had the right stuff on - I need to get a supply of plastic bags to wear before theses runs - I was very apprehensive before the run, I am not sure why maybe because I had not done as well as I had hopped in my to halves earlier this month - true is I felt good after we started running - I was healthier for this run than I had been for either of the two halves and felt like I was running well - I would liked to have done either of the halves being this healthy - I had not real pain - I had a few twinges in the Peroneus but not much and no foot, quad on knee pain and I was not destroyed at the end I was even able to kick at the end a bit - the timing system at this race sends a message to your cell phone when you cross the finish line with you chip time - was less than 100 steps across the line when I heard my iPhone notify me that I had a message - that was cool - about my time - it is by far my best time in anything like this I just hope I can keep doing it - the course was good one pretty good hill the rest were not bad - I am still doing the run-walk method but I am allowing myself to be less strict with it, if I feel like running longer I do if I need to walk a hill I do - mostly I follow my one minute walk 4 minute run - my weight was 295.8 this morning and blood sugar was 114 - I am looking forward to dinner with the family this afternoon -

Time:	01:22:19
Distance:	5.09 mi
Elevation Gain:	306 ft
Calories:	1,045 C
Avg Temperature:	47.8 °F

10th Ridgewood Turkey Trot 8K

Tuesday Lunch Run

Wow - I must really be having trouble - I did not even brother to post this run after I finished - I remember it as a good run but that is about it - I have to get it together

Time:	00:19:06
Distance:	1.12 mi
Elevation Gain:	46 ft
Calories:	219 C

Tuesday Lunch Run

Tuesday Morning Run

Nice run - was not feeling like running but so far I have been able to will myself out there - I am so bent on losing fat and so far that is still drive me - very little pain this morning - Peroneus Longus did not hurt at all - cool - still some foot pain - I do not remember any quad pain which is cool - my weight was 295.4 pounds today - I love these number I hope they are close to correct - blood sugar was 98 -

Time:	00:25:50
Distance:	1.42 mi
Elevation Gain:	71 ft
Calories:	268 C
Avg Temperature:	57.3 °F

Tuesday Morning Run

Tir na nOg Club 20 Run

Well a good run - some leg pain but not bad - it is hard to go running - I guess I am having the after the event depression I have heard about - it just seems hard to run - I do still have a bigger goal than most others - I am still focusing on fat lose and running/exercise is a part of that goal and so far I have been able to keep myself going - I was feeling down during the run which is also usually - thinking about how slow I am - telling myself I will never be faster - that I am just kidding myself saying I am a runner - I did do the run in a reasonable time and the Peroneus Longus on the outside on my left leg was almost painless - nice - some upper quad pain - same pain on top of left foot.
After the run I was sitting outside of Tir na nOg cooling off and waiting for Jon, Emily and Meri to get there(I start early so I will not be so late getting back) I guy asks if he can sit in a chair and then sat down - he sat there for a minute then turns to me me ans said 'Why don't you join us on the run some day?' - now I know I do not look like a runner but I was wearing running shorts, a tech shirt, calf compression stockings a knee brace and my forerunner/gym-boss - I guess because I was already a bit down but it really annoyed me - I told him I had run 3 miles and he looked at me like he did not believe me and said really - I have never had another runner do something like this and I got really pissed - fortunately he decided to leave a then so I just tried to let it go - since I am writing about I guess I did not completely let it go.

Time:	00:55:37
Distance:	3.10 mi
Elevation Gain:	121 ft
Calories:	631 C
Avg Temperature:	72.3 °F

Tir na nOg Club 20 Run

Monday Lunch Run

Good run but it felt hard - I was not sure why it felt hard - turns out I was really pushing my pace and it felt like it but I was OK just was a bit harder - Side of left leg almost did not hurt at all, foot hurt at the start upper quad hurt a little from time to time but none of it was bad -

Time:	00:18:08
Distance:	1.10 mi
Elevation Gain:	757 ft
Calories:	228 C
Avg Temperature:	58.4 °F

Monday Lunch Run

Monday Morning Run

Well today was a test - returning to regular training with no race coming up in the near future, well I am doing an 8K Thanksgiving morning and I am registered for the Tobacco Road Half - I am also likely going to run the Charleston Half in January but for now I am just going to work on staying in shape, losing fat, improving my form, and work on speed - part of the test was I am having some pains in my left leg - one at the top of the quad - the one on the side of the lower leg and also a sore spot on top of the foot - I did go and run and everything felt better after just a few minutes - I extended my route - I was not sure how must it would be but it turned put to be a quarter of a mile - I will do the old route at my 11:00AM run do to time constraints - my weight was 296.4 this morning and my blood sugar was 108 - not sure why it is not going down more but I am still hopping that it will -

Time: 00:22:09
Distance: 1.26 mi
Elevation Gain: 59 ft
Calories: 261 C
Avg Temperature: 44.4 °F

Monday Morning Run

Just a little walk on the beach

Just a little walk on the beach

Riding the Woods with Meri

Just a little afternoon ride through the Woods section of the Marathon route

Time:	00:53:29
Distance:	8.60 mi
Elevation Gain:	180 ft
Calories:	202 C
Avg Temperature:	65.5 °F

Riding the Woods with Meri

Ride to Kitty Hawk

We took a nice comfortable recovery ride fro the cabin at Nags Head to the Wrights Brothers Memorial at Kill Devil Hill. Jon, Emily and Meri were on the ride. The weather was nice and the Memorial was great.

Time:	01:46:15
Distance:	11.33 mi
Elevation Gain:	115 ft
Calories:	449 C
Avg Temperature:	74.5 °F

Ride to Kitty Hawk

Outer Banks Half Marathon

Wow - I did it - I finished my second half marathon in 7 days - I got a PR - I did have some trouble with the muscle on the left side of my left leg - I found if I made sure I was landing outside of my foot first the pain would stop - cool - this was a nice and interesting run - the rest stop were good and the people were great - I was running well but at about 8 miles I felt like I was out of gas - I was not hungry nor did I feel like I was having low blood sugar - I ate some Sport Beans just in case I did bit carbs and because I hopped the caffeine would give me a kick - it did seem to help - I also ate some of my cheese - I got my second blister of the year - the weather was strange - it did not feel real hot but I was sweating a lot and it felt hotter than it was - I would do this one again especially it this group gets together again

Time:	04:12:41
Distance:	13.33 mi
Elevation Gain:	155 ft
Calories:	2,449 C
Avg Temperature:	66.6 °F

Outer Banks Half Marathon

Pictures from my run and trip are HERE

Friday Morning Run

Well I got the OK for the Doc so I went for a run this morning - first one since City of Oaks - I must admit I was a little weary but except from a few minor pain everything was fine by the middle of the run there was no pain - I was unfortunately think about the left leg every time I went to it but it seem to be fine - I believe I should be fine to OBX - I was not trying to run fast but got a nice time anyway - Weight is about 298 - blood sugar was 87 this morning

Time:	00:19:02
Distance:	1.07 mi
Elevation Gain:	46 ft
Calories:	192 C
Avg Temperature:	39.7 °F

Friday Morning Run

City of Oaks - Rex Half Marathon

I am at home now - I have showered and am sitting with my sore feet up and with my first ever race medal around my neck thinking about the race. I enjoyed the run(lets face it I am not a racer) there were lots of my friends and Galloway runners out there both running and volunteering - they were very supportive as were all the volunteers and the other runners.
I enjoyed the run but I had problems which has upset me considerable - I felt I had really prepared well for this run and expected to have a really good run and to maybe get a better time than my last 13.1 miles run - at about miles four I started having pain between the ankle on the outside of my of my left leg - the pain came and went some strides would hurt the next several would not - the pain got worse and more frequently until when I met Jo-Ann at the 8 miles rest stop - I walked a mile with her - it was nice to see her and to talk to someone - before that I was running as much as I could and began running again when Jo-Ann dropped off - by now my left knee was also hurting - I am pretty sure it was hurting due to whatever I was doing to compensate for the other pain - seven times during the second half of the run the pain was so bad that I had to completely stop for a few seconds - sometime after miles 11 I had to stop running completely as even walking was becoming a problem - I really wanted to run but I just could not - it was very hard to keep getting passed by runners while I was walking to try to finish - I get passed all the time but if I am running it does not brother me - right now I am sitting here is a lot of pain - I did finish and I am pleased about that also I time was not the worse I have had at this distance but it was pretty slow - right now I am just frustrated with how poorly I feel I did at the run - soon I will be able to let go of that and will be happy I did finish and did not DNF my first Half Marathon.

Time:	04:22:53
Distance:	13.31 mi
Elevation Gain:	601 ft
Calories:	2,297 C
Avg Temperature:	46.7 °F

City of Oaks - Rex Half Marathon

My pictures are HERE

Friday Morning Run - Taper 19 of 20 days

Good run - I just relaxed and ran - I am sure I was pushing but I was not doing it intentionally - it was a good run and a nice pace for me - no pain - looking forward to the Half Sunday - going to the Explo after work - going to breakfast with Dad Saturday - my go meet the Galloway group after breakfast - this is my last run and any sort of exercise until Sunday - I slept well last night so if I can sleet well tonight the Saturday night will not matter if I am restless - weight was unchanged blood sugar was 115 - it is a little strange I eat almost the same every day but for the last several day it will be in the 80s then the next day it will be 100+ - I feel great so not worried, I just want it to go down more -

Time:	00:18:08
Distance:	1.06 mi
Elevation Gain:	46 ft
Calories:	182 C
Avg Temperature:	42.7 °F

Friday Morning Run - Taper 19 of 20 days

Thursday Morning Run - Taper 18 of 20 days

Another good run - was a little worried about miss it due to the weather but is was just barely running so I put the iPhone in it's baggy and took off - it was cool but not cold - I would have been over dressed for a longer run - again no pain so I am sure the other shoes were the problem - I felt good and got another good pace - I did not try to try to not push the pace today I just relaxed and enjoyed the run - weight was that same blood sugar was 88 this morning - I think I am going to run tomorrow - my morning runs are so important to me for how I feel and I believe it ramp up the metabolism for the day which assists in fat lose - I was going to take Friday off from work to go see the Explo but is seems it does not open until 6PM so I plan to work - I will just go after work - I am a little apprehensive not about the run but with everything else - getting there, parking getting to where I start from - getting there with my gear - after that the running does not seem like a problem but a reward - maybe I am just nuts -

Time:	00:18:15
Distance:	1.07 mi
Elevation Gain:	47 ft
Calories:	195 C
Avg Temperature:	54.3 °F

Thursday Morning Run - Taper 18 of 20 days

Wednesday Morning Run - Taper 17 of 20 days

Great run - OK wow if this is one of the effects of Taper than maybe I do like it - I went out this morning really looking forward to running and I made myself think do NOT push the pace just run comfortable like a long run and enjoy it and I really thought that is what I was doing and I felt great - no pain, none more about this later - was cool and very dark out running this morning - this is the fasted I have ever doing this route in 70 logged run and I beat the best time I have recorded by 27 seconds - whatever this is I hope it continues - my weight was 302.1 this morning and blood sugar 105 - no idea why it is going up and down but as long as it keeps going down I am OK - OK why no pain - well it is embarrassing but I may have found out where these strange little pains in my feet and knees were coming from - the run today seems to have proved me right but I need more runs to be sure - the newest shoe I got were stabilizing shoes and I have been wearing neutral shoes - I just bought the wrong shoes - I bought Asics Gel Kayona 15 when I thought I was buying Asics Gel Kensei 15 - I am sure the Asics Gel Kayona 15 fine shoes but just not the right shoes for me - they were very comfortable to wear but I kept having trouble these strange little foot and knee problems which I had never had before - I wore my Asics Gel Nimbus 12 on the run this morning and not only no pain but I was faster - not sure if the shoes had anything to do with that but I did seem to be running more comfortable - live and learn - now not sure what to do with a pair of Asics Gel Kayona 15 with 33 miles on them - I only spent $82 for them but would really like to have that money back to spend on the Kensei -

Time:	00:17:55
Distance:	1.08 mi
Elevation Gain:	39 ft
Calories:	192 C
Avg Temperature:	42.5 °F

Wednesday Morning Run - Taper 17 of 20 days

Galloway Club run 26a

Good run. Nice to be back running with no race I am preparing for, I enjoyed both of the halves but they did add some pressure and now I can just run again with just work on improving and enjoying running. I did mess up the forerunner. I still had it set for the Trike when I started running so when I switched it to running it generated two different events but did record the run. I felt good. No foot pain but the Paruneel was hurting some again. I hope I can find a solution to that soon. It was fun to run with Galloway again to see some of the other runner in the Pacers. My weight was 297.2 pounds if the scale is telling me the truth. Blood sugar was 111 with no insulin the morning before. I will be going back to regular running now but will take off Wednesday, i am running an 8K Thursday Thanksgiving morning. My first 8K and Turkey Trot. I am not ridding Sunday, going to the JARSFEST with Dad. I am looking forward to it. I have not done much with Dad for a while and have not been to a hamfest for a long time.

Time: 00:10:49
Distance: 0.57 mi
Elevation Gain: 7 ft
Calories: 92 C
Avg Temperature: 54.3 °F

Galloway Club run 26a

Time: 01:38:00
Distance: 5.51 mi
Elevation Gain: 274 ft
Calories: 1,070 C
Avg Temperature: 54.3 °F

Galloway Club run 26b

Tuesday Morning Run - Taper 16 of 20 days

OK nice run - I really tried to take it easy or at least I intended to but I ended up with my more or less normal pace - I had a some stiffness in my right Achilles also some strange little pains left ankle - both of theses fade during the second running interval and the rest of the run was sweet - I know I am going to find it hard not not run any more today but I took my shoes off and packed them away - I might go for a walk later but will wear the VFFs which will force me to keep my pace down - it was a bit cool and dark running this morning - I have run in the dark before but not during my before work run - Weight this morning was 300.2 pounds - blood sugar was 78 - I run a miles with my blood sugar at 78 - no problem - I am not even hungry - if my blood sugar is low like this again Wednesday I will lower the insulin again - I have not been doing anything different yesterday just eating Paleo/Primal - lowing it so far - I find I a am starting to miss fruit but that is self imposed to reduce my carbs as much as possible for now - I will have some each day once I lose the fat -

Time:	00:19:14
Distance:	1.08 mi
Elevation Gain:	42 ft
Calories:	175 C
Avg Temperature:	39.8 °F

Tuesday Morning Run - Taper 16 of 20 days

Tir na nOg Club 20 Run

Nice run and at a fair ace - had a funny pain on my left leg right below the knee on the outside to around the back - it only hurt once in a while and never when walking - it only gave me trouble the first half of the run - otherwise no problems - I was running pretty well and I enjoyed the run - it was hard not running this morning but I did OK - glad I can still run Tuesday, Wednesday and Thursday mornings but I do need to take it easy - I am not worried about the running but not looking forward to all the hassle of dealing with all the crowds - it was a bit cool tonight but really nice also - the weather looks god so far for Sunday - Blood sugar was 115 this morning not sure why I have been eating correctly - weight is unchanged - knees were a little sore this morning - it had been several weeks since I had been riding - knee are not hurting now - saw Jon, Emily and Meri running tonight Bert came by later - it was real nice to see everyone -

Time:	00:53:29
Distance:	3.14 mi
Elevation Gain:	115 ft
Calories:	530 C
Avg Temperature:	58.6 °F

Tir na nOg Club 20 Run

My two year update

OOPS! I went back and looked at my orginal blogs and I missed a month - turns out I started on September 30th not October 31st - Oh well sorry.  I have been asked for some before and after photo so here you go.


Two years ago October 31st September 30th I began my new life style with the goals to lose weight/fat and get and stay fit.
Well I feel I am doing pretty well - I would of course like to have made more progress but I have made good progress.  I started out at 410 pounds and yesterday I weighted in at 302 so that is 108 pounds lose.  I still want to lose another 20 to 30 pounds.  My current goal of getting to 286lb. means I only need to lose 16lb. but I am not sure it that will be enough.  The 286 pounds goal was based on a body evaluation I had done about 10 months ago and if nothing else changed 286 pounds would be 15% body fat but when I look at myself I do not think that 286lb. will be enough to pass the NMT (Nude Mirror Test).  I am not trying to have a six pack but do want to lose the Budda belly.  I have a hand held electronic body fat measuring device - I know they are not real accurate but they are relative accurate meaning one can use them to observe changes - knowing this my body fat has gone down by 19% since I started measuring it - I did not start measuring it until about six months after I started losing two years ago. I am taking half the amount of blood pressure medicine I was taking two years ago and one less pill for dietetics.  I have reduced the amount of insulin I take by 97.5% - I am looking forward to not taking insulin at all some day.
I still ride about 100 plus miles a week most weeks and walk a little - what new, well I joined Rex Wellness Center and do at least one core workout a week and believe it or not I started running - I was not even sure I could run and did not remember the last time I have tried to run.  A cycling friend invited me to join him and his wife in attending the Galloway Running Clinic here in Raleigh - at this time 23 weeks ago I have been thinking about could I possible run - also because I was thinking about it I had ordered a Forerunner from REI that was on sale just in case I might start running - well the first day we/I ran THREE miles - I had only ever walked two miles at the time and would not have believed I could do it - I got back dead last, emphasis on the DEAD - I was tired and hurting BUT at strange thing happened - I LIKE RUNNING - my feet hurt - I was pretty tire but I had run 3 miles - I could run - slowly but I could run - I took advantage of the nice discount Raleigh Running Outfitter gave us and replaced my "walking shoes" which had always hurt my feet with my fist pair of Asics Gel running shoes - these made a lot of difference in the pain in my feet - I have upgrade this first pair three times and have bought more running shoes this year than I have bought shoes in the last five years - I have run 14.3 miles as my longest run to date and I average about 20 miles a week running - this coming Sunday Nov 7th I will be running the City of Oaks Rex Health Care Half Marathon - I still have trouble believing it.
During my journey I have lived several different food life styles - all of them helped and were worth the effort I put in them at the time - I have come to believe that there is no perfect diet - what works for one may not work for someone else - most all work if one lives the life style - if you think of it as something you will do for a while then quit you are doomed to failure.  I started with Jenny Craig - their program helped me a good bit was was not a life style I could stay with - I then adopted the Zone System - this also worked but it was not helping my diabetes and I was finding it hard to stick with - now I am living the Paleo/Primal life style and even though the weight lose has been slow it is a easier life style for me to follow and it has had a consider affect on my blood sugar control - I believe I can live this way long term but time will tell - Ashby

Team CBC 46 My Way Tavern

A really great ride - the weather was cool but beautiful - I had no trouble finding the new Tavern and was very pleased to find out they were allowing us to use their bathrooms - always a plus before 3 plus hours on the ride - Turtle preformed perfectly - I finally had gotten the seat adjusted to a comfortable recline - I had none of the pain I have been having which I believe the seat was causing by cutting off the circulation in my right leg - I was riding real well and pretty fast - I was riding with the slower 46 mile group - as we left town the group seemed to split apart - I jumped off the back and went to catch the front group to let them know we had gotten split and had dropped a group - it took me a bit to catch them they were doing about 21 mph - when I did catch them I found out they were not riding with our Team CBC group so I dropped back to the others and apologized to jumping off the front and explained why I had done it - I felt a little stupid - at the first rest stop right when we were ready to leave Meri and Laura rode up - I told my group I was going to drop off and ride with them - I was doing fine and feeling good but wanted to ride slower due to the City of Oaks also I had been wanted to do a ride with Meri - it was a very pleasant ride both the faster and slower part - my scale today says I either weight 302.0 or 315.7 pounds - I am real tired of this scale - I am going to be optimistic and take the 302 because I have been eating correctly and exercising and 315.7 would be gaining weight - so to date I have lose 108 pounds - blood sugar was 91 this morning - both good numbers - if I can lose 3 pounds before City of Oaks Sunday I will be running weighting less than 300 pounds - I at my meat and cheese breakfast at 8:30 this morning and the road for over three hours not eating anything and I felt great no problems and did not get hungry -

Time:	03:14:44
Distance:	46.19 mi
Elevation Gain:	1,430 ft
Calories:	1,156 C
Avg Temperature:	70.8 °F

Team CBC 46 My Way Tavern

My pictures are HERE

Galloway Training Run 23 - 6.22 miles

WoW! This was a good run - it was real cold this morning - not sure why we do not start a little later but it was OK - I felt very good was running well and got a pretty good pace - my best 10K distance run yet - no pain or other problems - we had a nice group but I missed my friend Bert today who was running at home instead - Priscilla and Eric have both agreed to advise me if I do decide to run the Tobacco Road Full Marathon instead of the Half - I want to get the two Halves behind me before I decide to commit to a Full Marathon - that distance still seems too far to me - I do believe I could do the distance but I am not sure about doing it is seven or less hours - weight was 306.2 pounds today - blood sugar was 85 - I am beginning to really look forward to the half - it will occur 24 weeks after I started running - all of my gear seems t obe working well I bought a pair of arm warmer today at Bull City Runners taking advantage of the nice discount - we had a nice gathering after the run - the place did not have a Paleo/Primal thing to eat so I did not eat and just waited - I had some cheese sticks with me but did not need them - I ran 6 miles with a starting BS of 85 - I ate breakfast then ran and then did not eat until 1PM and NO blood sugar problem - I love Paleo/Primal -

Time:	01:46:56
Distance:	6.22 mi
Elevation Gain:	111 ft
Calories:	942 C
Avg Temperature:	48.9 °F

Galloway Training Run 23 - 6.22

Went for a walk

OK - well I did not train I just went for a little walk - ok a mile walk but I was just walking - it was so nice out today almost cool but not bad in the sun shine - no pain - a real nice walk in my VFFs

Finish

Fri, Oct 29, 2010 11:02 AM Eastern Time (US & Canada)

By ashby3

Activity Type: Uncategorized Running Street Running Track Running Trail Running Treadmill Running Cycling Cyclocross Downhill Biking Indoor Cycling Mountain Biking Recumbent Cycling Road Cycling Track Cycling Fitness Equipment Elliptical Indoor Cardio Indoor Rowing Stair Climbing Strength Training Hiking Swimming Lap Swimming Open Water Swimming Walking Casual Walking Speed Walking Transition Swim to Bike Transition Bike to Run Transition Run to Bike Transition Motorcycling Other Backcountry Skiing/Snowboarding Boating Cross Country Skiing Driving Flying Horseback Riding Inline Skating Mountaineering Paddling Resort Skiing/Snowboarding Rowing Sailing Skate Skiing Skating Snowmobiling Snowshoeing Whitewater Kayaking/Rafting Wind/Kite Surfing

Event Type: Geocaching Fitness Recreation Race Special Event Training Transportation Touring Uncategorized

OK - well I did not train I just went for a little walk - ok a mile walk but I was just walking - it was so nice out today almost cool but not bad in the sun shine - no pain - a real nice walk in my VFFs

Time:	00:21:46
Distance:	1.04 mi
Elevation Gain:	128 ft
Calories:	96 C
Avg Temperature:	53.4 °F

Went for a walk

Thursday Lunch Run

Good run - no idea what was different - felt good - felt fast and the run was sweet - I may have been sick with something - there have been several folks at the office who have been out sick for a day or two - I never felt sick just really exhausted - no pain - I felt good and like I could and was pushing the pace - no more running now until Saturday with Galloway - planning a 6 miles run to be in line with the Taper progression - planning to ride with CBC this Sunday - I have not made a CBC ride for a number of weeks but I have been focusing on running - with a 6 mile run I should have no problem being ready to ride - I will plan on doing the 42 route since I have not ridden for a while - should be fun -

Time:	00:18:35
Distance:	1.14 mi
Elevation Gain:	145 ft
Calories:	212 C
Avg Temperature:	74.3 °F

Thursday Lunch Run

Thursday Morning Run - Taper 12 of 20 days

OK - well I just not sure what to do - I seem to be getting slower and slower even for me - I am running comfortable no pain no problems - just cannot seem to do the pace I have been doing for some time now - I am having trouble believing that tapering is a good idea - I am still going to do it but I am just not sure it is helping me - I ran 13.1 miles three weeks ago after a regular week of training and got my best time ever and I felt great - today I can not even get out of my own way - I will bow to the experience of my friends but I am troubled with how things are going and it is having a real effect on how I feel about even being able to do the half - weight was 318 pounds this morning - blood sugar was 105 this morning - beyond all this I did enjoy running this morning and am happy I can run - it was very muggy but not too hot - if this happens every time I have to taper I may quit doing races not running but just not do races because I like the running but I do miss not being able to do my regular runs - maybe I am just crazy -

Time:	00:20:32
Distance:	1.09 mi
Elevation Gain:	36 ft
Calories:	184 C
Avg Temperature:	72.2 °F

Thursday Morning Run - Taper 12 of 20 days