Data of my weight loss over the last three years

Sat, Nov 1, 2008 Weight 410.0 lbs Sun, Mar 1, 2009 Weight 377.4 lbs Sat, Jan 2, 2010
Weight	353.8 lbs

Thu, Jan 6, 2011 Weight 317.7 lbs Body Fat 22.5 % Body Water 52.3 % Bone Mass 11.8 lbs Muscle Mass 234.2 lbs Physique Rating 3 Visceral Fat 15 Metabolic Age 27 years Daily Caloric Intake 7,271 C Thu, Dec 15, 2011
Weight	252.4 lbs
Body Fat	16.5 %
Body Water	54.4 %
Bone Mass	10.2 lbs
Muscle Mass	200.6 lbs
Physique Rating	5
Visceral Fat	9
Metabolic Age	18 years
Daily Caloric Intake	5,064 C

Report from Garmin for my cycling activities for 2011

Count: 36 Activities
Distance: 1,269.52 mi
Time: 83:41:12 h:m:s
Elevation Gain: 36,258 ft
Avg Speed: 15.1 mph
Avg HR: 113 bpm
Calories: 35,968 C
Avg Time: 2:19:29 h:m:s
Max Avg HR: 125 bpm
Max HR: 156 bpm

Report from Garmin for my running activities for 2011

Count: 258 Activities
Distance: 1,187.78 mi
Time: 290:17:11 h:m:s
Elevation Gain: 65,824 ft
Avg Speed: 4.1 mph
Avg HR: 135 bpm
Avg Run Cadence: 60 spm
Calories: 203,237 C
Avg Time: 1:07:31 h:m:s
Max Avg HR: 165 bpm
Max HR: 242 bpm
Max Avg Run Cadence: 70 spm
Max Run Cadence: 98 spm

Tapirs Training Run

Good run and a beautiful day - we had a nice group of about nice that spilt up into three different paces - most of us ran 8 miles with some running a little less - there were lots of folks using the park and trail - it was a very nice day for the last day of the year - my knee did very well but I was wearing my support for it which is uncomfortable but does help when it is giving me trouble - we had a nice gathering after the run - I have had a real good year and part of it has been due to running and being a part of this group and the Galloway/Raleigh program - Happy New Year my runner friends.

Tapirs Training Run

Friday Lunch Walk

OK well not a great walk but at least I did walk - I think I could have crawled faster - knee was hurting again - called Jessica while on the walk and left her a message - she called me back and told me she did have time to see me - she said the knee and ligaments were OK it was a muscle problem which was good because it would heal faster - she work on it and everything else and so far it does feel a lot better - time will tell - I am still planning to run Saturday -

Friday Lunch Walk

Thursday Lunch Walk

Good walk but disappointing - my knee just does not seem to be healing - I was really slow walking and could not seem to go any faster - the knee was not hurting but every once in a while I would get a little twinge out of it - no real problems or pain but it is just not right - I am wondering if this is something Jessica can help me with?

Thursday Lunch Walk

Thursday Strength Training

Good session - was was not sort just a little stiff after my last workout - when lifting today could tell i was a bit sore.

Thursday Strength Training

Wednesday Lunch Run

Good run still have trouble with my left knee it is doing better but still not right - I have started taping it and that seems to be helping - i have finally worked out a 3 miles route and it works well for me but this is a hilly run -

Wednesday Lunch Run

Tuesday Strength Training

Finally got my self back to the gym - good workout - I had stopped lifting when Dad died - it was just a way to may my life simpler - I have no excuse for how long it has taken me to get back to it - It went well I did upper body and arms today - I was able to do the same weights for all my lifts - I do what I cll explosive slow burn - I do one set of each lift, I explosive start each lift then complete the lift as a slow steady lift positive and negative - I also do core workouts every time I lift - I did have to reduce the weights on my core routines by 10 pounds - I was a good session -

Tuesday Strength Training

Tir na nOg Club Run #52

Good run felt good and ran well inspire of still hang some soreness and stiffness in my left knee - I wore my Christmas Elf getup and had fun with it during the run - none of my usually running friends showed up and the crowd in general was a lot smaller than usually I ran a lone and only messed up the route twice - I will leaner the new route soon - it was cool but not cold out tonight - Merry Christmas

Tir na nOg Club Run #52

Tapirs Saturday Run

Real good run - cool out today but not bad and we did have a blue and almost clear sky - Small group, Bert, Meri, Pat and Buddy. Bert and I ran together my left knee was hurting a little and it was really nice to run with Bert again - Bert, Meri and I ate together afterward it was nice - I have been very fortunate to met and become friends with a lot of runners over the last 18 months and a number of them have become close friends Bert and Meri are two of the of the one that I am closest with - what a great way to spend Christmas eve -

Tapirs Saturday Run

Washington Crossing Marathon

Good run but very very hard - there was only a marathon but I just ran a half - this was my first double and I finished it well but was very tired not real sore but a bit stiff today - it was very extremely dam cold - I could just not get any speed up - I was so cold even after running the first of three loops I was still cold - I believe that the cold sapped some of my energy not sure about this I guess I was slow just because I had run the day before but ti did not seem like the problem - it was a difficult route real hilly - it was also very pretty and a nice place - again Jon, Rob, Eric and Chad run Fulls - I just do not see how they do it - good job guys - this makes 12 halves this year - it should give me 4 moons but I am just not sure to Half Fanatics will count this even - it was a Fat-Ass run self supported but there were about 25 other runners - I was disappointed with my time but pleased I completed the event - the even took place is a state park where Washington cross the Delaware river during the Revolutionary War -

Washington Crossing Marathon

Fortitude for First Descents Half Marathon

Good race - this was a small but very well done event - it was put on to allow a 50 stater to complete here 50 states but attracted a lot of runner - the route was real nice I needed 2 lap to complete the half - it was pretty come but the volunteers were great and stayed at their post inspire of the cold - I ran too fast I was supposed to run a 16:30 pace to save energy for the half on Sunday but I was feeling so good and it was so nice out there - this was a one time event or I would recommend it to other runner - I was there with Jon, Rob, Eric and Chad - a good time -

Fortitude for First Descents Half Marathon

Just a walk

Just a quick walk to let me stretch my legs and work on my walking speed.

Just a walk

Tir na nOg #51

Nice run with Emily and Meri - my first run on the new route - I not very fond of it but i will be OK with it - was a bit hard running the first time in the dark - the Christmas lights were nice - I did my best to keep up with Emily and Meri - I did but I think they were running slower - I do not think I should still be so slow - looking forward to the halts this weekend -

Tir na nOg #51

Riding Timber drive end to end

Just a nice afternoon ride for fun and to explore the new and unopened section of Timber drive. The new section look real nice - it is a very pretty roadway - I am looking forward to it being open. Only thing was I got very cold - I had dress what I thought would be enough but I got cold - I just have a lot more trouble getting cold now -

Riding Timber drive end to end

Pictures are HERE

Taper run #1 - 2011

Nice run a bit cool and a late start due to folks showing up late but that happens I hope we can start closer to the planned time next time. it was fun to run with the group I hope they did not slow down for me - I ran well and was able to keep up but did fade a bit in the last mile - I am feeling good about the two halts next weekend -

Taper run #1 - 2011

ISO Run and wine

Good run but a bit wet - was raining very hard before the run but slowed a lot just in time for the run - it did rain the whole run but it was not bad nor very cold - it was a good run considering how it might have been - I ran with Emily - she is a lot of fun to run with - I always enjoy running with her - I ran well - no problems no pain -

ISO Run and wine

Team CBC 28 miles Tavern ride

Good ride - beautiful day - was really nice to ride again and to see and ride with sue old friends - ws really nice to see Jon, Tim, Leah among others - I felt good and was riding well - I was a bit slower pace than usually but was likely the right pace for the day after my 10 run - no problems no pain -

Team CBC 28 miles Tavern

Galloway Extra Run 2

Good run but cold at the start - I have always liked running from Raleigh Running Outfitters - My first real run started and ended there a year and a half ago - What a different run I did have today compared to the first one - we had a nice group considering how clod it was and how late in the season - I ran well inspire of not running all week due to the colonospicty I had Tuesday - I was pleased with the pace we were able to do today - it was a good day - we had a nice gathering after the run -

Galloway Extra Run 2

Galloway Extra Run 1

Real good run today - beautiful weather a little cool at the start but other wise beautiful - there were about 60 total runners today with 7 in our Tapers 13 minutes pace group - this is one of our hiller routes and I found it a bit challenging after racing on Thursday but I did pretty well - It was really nice to run with my Galloway friends again - we had a nice gathering after the run also - I really enjoy these gatherings - no problems no pain -

Galloway Extra Run 1

Turkey Trot

Really good run - well done event - beautiful weather just a real great race - I PRed and was running well feeling very good - lots of folks out for the run - lot os fun.

Turkey Trot

Run with Bert

Had a real nice run with my friend Bert - it had been a while since we had run together due to an injury, Bert is doing real well and we had a nice run - i tested my arm flashing thing I got from Galloway - them worked well and were not annoying to wear -

Run with Bert

Saturday Run on part on the marathon route

Real good run - Bert. Meri and I drove you to the Wrights Brother's Memorial and parked there and ran North on the Full Marathon route - Meri and I ran 10 Bert opted for 7 - it was a bit coolant the start but it winded up warming up nicely and was a beautiful run - the route was very nice and interesting for me not having seen it before - I was also really nice to run with Meri again - I was worried I was making her run slow but she said we were fine and it was a bit faster than we might normally be running on a Galloway run- I got tired at the end but other wise I did well - no problems no pain -

Saturday Run on part on the marathon route

Run from the beach house

Good run but not one of my best - I really wanted to run at the same pace I ran the half and I was able to for a while but then I slowed down even though I was trying to move faster - I also had planned to ran the whole time but at 3.5 miles I needed to start run walk which was OK but not what I had planned - I am assuming I was just not recovered well yet - an interesting thing I got a small bluster sort of in the middle of my right foot after the 8K race - I have never gotten a bluster in this are before - after the Half it was a little worse even though I lanced and covered it before the half - I decided to check my shoe before this run just to see if there was some problem with it - I found something sticking up inside the shoe - it turned out to be an almost two inch wedged shape rock that I had stepped on and driven through the sole of my shoe - i was amazed to find this and find it hard to believe I ran the part of the 8K and the whole Half with the rock in my shoe and sticking into my foot - my foot is healing well I just hope shoe is not badly damaged -

Run from the beach house

OBX Trip Ride

Real nice ride - rode with Emily, Meri and Jon with Jon leading the ride - I had suggested we ride a 9:00 but was moving slow this morning and the group up a good while - II do not like doing that sort of thing but we really did not need to keep to any sort of schedule - we rode north to the Wrights Brother Memorial where we got on our bikes and climbed up to the memorial - nice view up there and this year in spite of running faster during the Half and running the 8K the day before I felt great climbing the hill - I do admit I was a bit sore coming down but not bad - we the went of to the buildings and toured them briefly - Turtle preformed wonderfully - I am so enjoying ride this Catrike as compared to my TerraTrike Tour - the Tour is not a bad trike just the Expedition is a much better one - Catrike is offering a deal again and I need to decide if I am going to get another one - I want one, maybe a different model - when the group got back to the house I continued on South - I was just feeling like riding a bit more and had never seen the road South - it was nice and interesting but at one point the path turned into cement and was a bit rough - when I turned around I got on the road and rode on it until the path turned back into asphalt -

OBX Trip Ride

OBX Half Marathon

I had a really good run - I went out a bit faster than I usually do and was feeling pretty good so I tried to maintain that pace and did very well - I have never tried to run that a pace that fast for anything close to this distance but I did very well - I PRed by 12 minutes which is so cool - after the race I did not get light headed so taking a half of a blood pressure pill on the day before a race and none the morning of the race maybe an answer tot that problem - I talked one doctor about trying this but will talk to the other one also - it was really tired after the event and sat at the finish line for about an hour and a half when I did a lot better and was able to then visit with my friends and stay until the marathon finished came it - I was very glad to be able to do this and to see my friend Emily complete her first marathon. I am tired but feeling pretty good - I have also really enjoyed sharing with all my friends here about my and their runs - truly a excellent event and a great trip!

OBX Half Marathon

OBX 8K

Real good race - Jon and Meredith also ran - Jon is running the full and Meredith and I are running the Half Sunday - first back to back for me and Meredith also will be Meredith's first Half Marathon. I was feeling very good and was running very well so in spite of doing the Half Sunday I push the pace as much as I was comfortable with - the weather was a bit cool not really nice - the course was interesting it was part to the trail section form the full - I ran real well and got my best pace yet and a PR for an 8K -

OBX 8K

Wednesday Morning Run

Good run first run since the half - ran well felt real good out there - I did fade a bit in the last half mile but I still felt good - no problems no pain - looking forward to OBX

Wednesday Morning Run

City of Oaks / Rex Half Marathon

Great run and my best race yet. I felt prepared, I had no problems and the day was beautiful - cool but very nice. I got to the start with enough time to find my friends, take a few pictures and talk a bit but not so long I got cold. I felt like I was running well and I really enjoyed the run. I have never had so many folks talking to me and encouraging me it was a really great experience. I PR by 6 minutes - last year I ran this half and it was my first half ever. I had some problems but did finish with a 4:22 time this year I finished one hour faster with a 3:22 time and my fastest ever average pace. I am very pleased with this run. I did really push the pace during the whole race - I was feeling good and really wanted another PR. I am real tired now and hope I will recover enough to have a good race at OBX. I decided to just go for it at City of Oaks - everything was right and who know what the weather will be like next weekend. I am hopping for more of what we had today but will take what we get. Once again I had problems when I stopped running at the end with being light headed and i had to sit down for a while and when I did stand up it was pretty bad. I has taken a longtime for me to feel better and begin to recover. I am wondering and plan to ask my doctor if I may need to take less or no blood pressure meds on the day of my long run. The race it self was very very well done. There was not a single thing that I think should have been done differently. There was not anything wrong that I know of at the race. Well done gang.

City of Oaks / Rex Half Marathon

Run from the house

Nice run - did not feel like driving to Cary to run with ISo also I got off work late - just wanted a short run to warm everything - it was a bit cool but not bad - no problems no pain -

Run from the house

Galloway Training Run # 26

Good run but nasty weather today - was raining hard when I left the house but had almost stopped at the run start - it was still cold - was so cloudy it was quite dark when we started - there were less than 50 runners show Meri and I only had two other runners in our group - the route today was the same as last week - I was not pleased we were running the same route again and with all the rain it was going to be a messy run - after walking the the single track section we ran about 100 yards down the trail and the group decided to go back and find so road to run on in the rainy weather that we we felt we would at least get a good workout with less chance if injury - I was running fine but got pretty cold my finger war really hurting when we got back and it took a while for them to stop - we got 6.5 in - was planning on 8 but was just so cold - nice gathering at the store and after the coffee shop -

Galloway Training Run # 26

Team CBC/NCBC Fall MS Ride

Team CBC/NCBC Fall MS Ride

Great ride - it was a beautiful out today - it was a good route - lot of other cyclist - I tried to video the start which made me start about two minutes behind the group that and having some trouble with the que sheet put me behind most of the group - I did caught up with some on the road and at the rest stop - there was only one rest stop at mile 29 which was OK for me but I think others were expecting them more often - the rest stop was well stocked and the folks manning it were great - I did eat a banana with some peanut butter on it - not great for me but I enjoyed it - Turtle preformed wonderfully the adjustment to the heads really fixed the shimmy problem - I had her up to almost 40mph today and she felt great - no problem - I felt really well and was riding great - I felt really strong today - it was a good ride with a bunch of other cyclist and some good friends -

Galloway Training Run #18

Good run but difficult for me at the end - no problem and a lot of fun running with the group again.

Galloway Training Run #18

Battle of the Triad Half Marathon by ashby3 at Garmin Connect - Details

Good race well mostly - would I recommend it yes but it was not a great race - I ran well and felt good I had some pain behind and above my left knee in the muscle - not sure what that was - I PRed well I did at 13.1 miles - I got off the route and added .9 miles to the route - it was my own fault I was taking pictures as usual and missed a turn - I did get some good pictures - at 13.1 miles my Garmin showed me at 3:27 - I like the course but it would have helped to have more course monitors - between miles 6 and 7 the water stop was out of water - the folks were still there but no water - the police were great - I was the last to finish and was likely a number of minutes behind the other but they keep the course open did not try to push me and were just great - we had a chip on our bib's but there was no timing mat a the start nor at the finish there was a guy there who recorded my time on a laptop and I was told I would get an official finishing time - they did have a medal but it is one of the cheapest ones I have seen but ti is a medal none the least - it looks like something some as a generic medal but with a little plate on the back with the name of the race, date and finisher - cheap but OK - the thing which bothered me the most was I did not get a t-shirt that fits - I paid in advance two months before the race, my bib said I was to get a XL shirt when I got there I was told they ran out of XL shirt at the because to people who registered the day before got them all - it seems to me that is someone preregisters for a race that promises a shirt one should be set aside for them - when I tried to ask the race organizer about this she said we do not have any left and was told that she really did not care if I was unhappy about this - not a good way to start a run -

Time:	03:45:41
Distance:	14.22 mi
Elevation Gain:	613 ft
Calories:	3,789 C
Avg Temperature:	77.7 °F

Weight	270.3 lbs
Body Fat	26.2 %
Body Water	50.2 %
Bone Mass	9.7 lbs
Muscle Mass	189.8 lbs
Physique Rating	3
Visceral Fat	15
Metabolic Age	49 years
Daily Caloric Intake	4,845 C

Battle of the Triad Half Marathon

My pictures are HERE and HERE

Tuesday Morning Run

Time:	00:47:43
Distance:	2.80 mi
Elevation Gain:	138 ft
Calories:	501 C
Avg Temperature:	71.7 °F

Weight	270.6 lbs
Body Fat	30.1 %
Body Water	47.7 %
Bone Mass	9.2 lbs
Muscle Mass	179.9 lbs
Physique Rating	3
Visceral Fat	17
Metabolic Age	65 years
Daily Caloric Intake	4,601 C

Tuesday Morning Run

Tir na nOg Club Run #45

Good run - it was pretty nice out tonight still humid but not so hot tonight - I felt well and ran well - we had a nice gathering after the run -

Time:	00:49:06
Distance:	3.17 mi
Elevation Gain:	127 ft
Calories:	672 C
Avg Temperature:	84.7 °F

Weight	270.9 lbs
Body Fat	31.4 %
Body Water	47.1 %
Bone Mass	9.1 lbs
Muscle Mass	176.8 lbs
Physique Rating	3
Visceral Fat	17
Metabolic Age	71 years
Daily Caloric Intake	4,528 C

Tir na nOg Club Run #45

Galloway Training Run # 16

Good run - nice day - it was real nice weather for August not very hot but it was pretty humid - we had about 25 in the Tapirs group today and everyone seemd to have a good run - we did the Magic Mile again - this is the third one got the group but only my second - I missed the second one - I improved I ran my first in 12:57 and this one in 12:34 - a 23 second decrease in time - I was pleased with this but I was trying to get into the 11's - no problems no pain - weight down a bit -

Time:	02:14:06
Distance:	8.07 mi
Elevation Gain:	407 ft
Calories:	2,008 C

Weight	271.9 lbs
Body Fat	31.2 %
Body Water	47.2 %
Bone Mass	9.1 lbs
Muscle Mass	178.0 lbs
Physique Rating	3
Visceral Fat	17
Metabolic Age	70 years
Daily Caloric Intake	4,559 C

Galloway Training Run # 16

My Pictures are HERE

Tuesday Morning Run by ashby3 at Garmin Connect - Details

Real good run this morning - it was almost cool out this morning - I felt good and ran well - there were lots of other runners out there - there were at least 2 dozen other runner that I past coming from the other direction and 4 other runners pasted me come up from behind - there was one group of about a dozen young ladies running together - the route is still not long enough - I plan to add a bit more to it next run - I am seeking a 3.1 mile route - no problems no pain -

Time:	00:43:20
Distance:	2.76 mi
Elevation Gain:	128 ft
Calories:	531 C
Avg Temperature:	68.7 °F

Weight	271.9 lbs
Body Fat	31.2 %
Body Water	47.2 %
Bone Mass	9.1 lbs
Muscle Mass	178.0 lbs
Physique Rating	3
Visceral Fat	17
Metabolic Age	70 years
Daily Caloric Intake	4,559 C

Tuesday Morning Run

Tir na nOg Club Run #44

Good run this evening - it was not hot - it was not cold either but ti was pretty nice out this evening - ran with Ivy again - had a real nice run - she walked again which was fine - I was running well and felt good - no pain no problems - I do wish I was faster -

Time:	00:46:59
Distance:	3.12 mi
Elevation Gain:	118 ft
Calories:	694 C
Avg Temperature:	86.6 °F

Weight	272.8 lbs
Body Fat	32.5 %
Body Water	46.6 %
Bone Mass	9.0 lbs
Muscle Mass	175.3 lbs
Physique Rating	2
Visceral Fat	18
Metabolic Age	76 years
Daily Caloric Intake	4,496 C

Tir na nOg Club Run #44

Galloway Training Run #15

Good run - felt good and enjoyed the route - this was this first time I had run this route - I had been on parts of it before but most was new - we had a real nice group and it was an enjoyable run - it was not hot especially for August and we did get a little bit of rain but not much -

Time:	02:21:16
Distance:	8.13 mi
Elevation Gain:	336 ft
Calories:	2,043 C
Avg Temperature:	87.5 °F

Galloway Training Run #15

SlowSpokes Thursday Evening Ride

Good ride - I took it easy tonight and just rode a little soft - I just did not feel like pushing it tonight - no problems no pain - had a nice group to ride with and it was a very nice evening especially for August -

Time:	01:51:50
Distance:	29.60 mi
Elevation Gain:	1,227 ft
Calories:	715 C
Avg Temperature:	85.3 °F

SlowSpokes Thursday Evening Ride

Thursday Morning Run

Good run - much better than Tuesday the day off was good but I still did not like taking it - I still do not have a long enough route I am trying to find a three mile route - will try a longer one Tuesday - no problems no pain - it was nice out today - blood pressure 168/92 47 - sugar 81 weight down a bit -

Time:	00:38:33
Distance:	2.34 mi
Elevation Gain:	117 ft
Calories:	481 C
Avg Temperature:	72.3 °F

Weight	270.7 lbs
Body Fat	32.7 %
Body Water	46.4 %
Bone Mass	8.9 lbs
Muscle Mass	173.2 lbs
Physique Rating	2
Visceral Fat	18
Metabolic Age	77 years
Daily Caloric Intake	4,439 C

Thursday Morning Run

Tuesday Morning Run

Good run - still not felt as good as I did before the 18 mile run but I am recovering - I am thinking about take Wednesday off - it is strange for me to believe but I find it hard to skip a running day - I did reduce the length of the run today - no problems no pain - I had some trouble getting up this morning and going to run but I am glad I got out there - blood pressure 148/82 52 sugar 80 weight down -

Time:	00:35:44
Distance:	2.18 mi
Elevation Gain:	94 ft
Calories:	418 C
Avg Temperature:	77.7 °F

Weight	270.6 lbs
Body Fat	31.9 %
Body Water	46.8 %
Bone Mass	9.0 lbs
Muscle Mass	175.3 lbs
Physique Rating	2
Visceral Fat	17
Metabolic Age	73 years
Daily Caloric Intake	4,491 C

Tuesday Morning Run

Tir na nOg Club Run #43

Good run but hard - I could really feel the 18 I did on Saturday - it was hot but not too bad - Ivy joined me for the run it was real nice having someone to run with but I am so slow running she walked a good part of the way - first run I have done in a long time with no KT Tape on - it all came off with all the rain Saturday - we had a nice little gathering after the run but I left a little early - tired tonight - no pain no problems just not mush energy tonight - blood pressure 162/92 50 sugar 94 weight down a bit -

Time:	00:49:39
Distance:	3.13 mi
Elevation Gain:	131 ft
Calories:	833 C
Avg Temperature:	93.2 °F

Weight	273.8 lbs
Body Fat	35.7 %
Body Water	45.2 %
Bone Mass	8.6 lbs
Muscle Mass	167.5 lbs
Physique Rating	2
Visceral Fat	19
Metabolic Age	90 years
Daily Caloric Intake	4,315 C

Tir na nOg Club Run #43

Galloway Run #14 - 2011

Good run and I personal new long run record - OMG did it rain - I think the only thing I have ever done where I was more wet was when I was SCUBA diving - six of us gathered at 4:15 AM and we headed out to the trail - we were less than half a mile in and the sky opened - it was raining when we started but it really started to come done - it was raining so hard I was not taking pictures, so hard we could hardly see the train with out headlamps, so hard we could not heard our Gym Bosses - we ran out one mile turned around and headed back - we pick up about three more runner and headed out again - we had to walk the last quarter of a miles it was raining so hard we were having trouble seeing the trail - we picked up some more runners and decided to run under the parking garage - this was a lot dryer but it got old quickly - the Forerunner 310xt did a pretty good gob plotting my route in spite of being under the parking garage - at this time Ron started the official run and suggested we might want to continue to run under the garage due to the lighting - there was lighting and it was impressive but it was a long way away however we did do several more laps around the garage until the rain let up again and we hit the green-way again - we made it to the water stop at two miles and turned around and the rain had already come back - We went back to the mall to get water and back to the green-way and headed the other way - when we got to the underpass at Glenwood it was completely flooded as we suspected so we ran around back to the mall and then back out to the green-way again and headed the way we had run the first several time - this was a real mile stone for me 3 miles farther than I had ever run before and I am tired and sore afterward but I did well and I am not destroyed - we had a nice gathering after the run and I did a little shopping also - no pain no problems - blood pressure 169/84 52 sugar 94 weight up a bit - I really want to thank my Galloway running friends they really helped me do this long run -

Time:	04:57:14
Distance:	18.47 mi
Elevation Gain:	617 ft
Calories:	4,090 C
Avg Temperature:	83.4 °F

Weight	281.0 lbs
Body Fat	27.1 %
Body Water	49.7 %
Bone Mass	9.9 lbs
Muscle Mass	194.9 lbs
Physique Rating	3
Visceral Fat	16
Metabolic Age	51 years
Daily Caloric Intake	5,005 C

Galloway Run #14 - 2011

My pictures are HERE

Thuraday Morning Run

Good run this morning - I did not feel as good today as yesterday and it was hotter and muggier but not too bad and I did have a good run - looking forward to my first 18 mile run Saturday and a bit concerned about it - no problems no pain - I do feel slow running this new route and it does seem hillier but I like it so far - weight is up a bit -

Time:	00:44:39
Distance:	2.58 mi
Elevation Gain:	130 ft
Calories:	527 C
Avg Temperature:	85.5 °F

Weight	272.4 lbs
Body Fat	27.7 %
Body Water	49.2 %
Bone Mass	9.6 lbs
Muscle Mass	187.4 lbs
Physique Rating	3
Visceral Fat	16
Metabolic Age	55 years
Daily Caloric Intake	4,792 C

Thursday Morning Run

Wednesday Morning Run

Good run - a bit cooler and pretty nice out - new route again - just trying to go a little farther - I want to get to about three miles on this morning run - I have still not gone back to lifting or swimming I am doing a little riding but I just am having trouble doing this much and I believe I do need to run - no problems no pain - sorry I am late getting this out - I will get the regular data added to the bottom soon -

Time:	00:40:18
Distance:	2.42 mi
Elevation Gain:	121 ft
Calories:	506 C
Avg Temperature:	80.2 °F

Weight	271.1 lbs
Body Fat	27.6 %
Body Water	49.2 %
Bone Mass	9.5 lbs
Muscle Mass	186.7 lbs
Physique Rating	3
Visceral Fat	16
Metabolic Age	55 years
Daily Caloric Intake	4,770 C

Wednesday Morning Run

Tir na nOg Club Run #42

Good run - hot out and muggy but not too bad and a lot better than it has been - I really wanted to run and needed to but I did not fell like it if that makes sense - I have been a bit depressed since a visit to my Dad's house Sunday and I usually do not run on Monday morning because of Tir na nOg so I was looking forward to the run but had some trouble getting out there because I just did not want to do anything - I felt slugest and heavy at the beginning but did get to feeling better as I ran - got a call from Ivy of Galloway during the run - she wanted info about the run which I was glad to provide and she did join us - some funny pain in the right knee - it came and went and was never bad just strange other wise no problems - nice gathering after the run Meri, Emily, Ivy and Meredith were there also saw Windy, Dileep, Barry and Lisa - blood pressure 174/84 49 sugar 99 weight down a bit -

Time:	00:49:38
Distance:	3.11 mi
Elevation Gain:	127 ft
Calories:	632 C
Avg Temperature:	92.3 °F

Weight	269.5 lbs
Body Fat	33.6 %
Body Water	46.0 %
Bone Mass	8.8 lbs
Muscle Mass	170.2 lbs
Physique Rating	2
Visceral Fat	18
Metabolic Age	82 years
Daily Caloric Intake	4,365 C

Tir na nOg Club Run #42

Touring around Garner with Hardin

Great ride - Hardin got to talking after the run Saturday and we decided to do a ride in Garner Sunday - it was a lot of fun he really know the city and what is going on - I went to a number of place I did not know about and he told me about some of the possible future plans the city has - it was really interesting - Had a really good time riding and talking with Hardin - he is about to start his training for his first double - I am still trying t wrap my head around doing a full - no plan ever to do a double - blood pressure 156/80 51 sugar 104 weight down a bit -

Time:	02:17:49
Distance:	26.40 mi
Elevation Gain:	1,033 ft
Calories:	564 C
Avg Temperature:	80.7 °F

Weight	270.1 lbs
Body Fat	28.5 %
Body Water	48.6 %
Bone Mass	9.4 lbs
Muscle Mass	183.6 lbs
Physique Rating	3
Visceral Fat	16
Metabolic Age	59 years
Daily Caloric Intake	4,691 C

Touring around Garner with Hardin

Galloway Run # 13 - 2011

Good run - it was hot but I had a really good run today - the day did not start out too well - I set my alarm worg so I would have arrived at the run for 6:30 except I started by going to the wrong Raleigh Running Outfitters - I did not get all the way there before I realized my error but it did make me get to the start at 6:50 AM instead of 6 or at least 6:30 AM - Oh well life goes on - I ran the first four miles with out breaks as hard as I could wanting to catch up with the rest of the Tapirs my pace group - I did well and did not have any trouble from doing it until about mile 7.5 but that also just may of had to do with the heat - it was hot but not as humid today and not at least for me as last week - with the projected temperature for today I was concerned about the run today - no problems no pain except for a tiny soreness in my left hamstring on the inside just above the knee - I had a session with Jessica Thursday and must remember to tell her about this pain it comes and goes and I would like for it to just go and stay gone - it did seem to subside when I joined the Tapirs and slowed down a bit and did walk breaks - we did 30 /30s again - I like how quickly we walk but do not feel like I get up to my full speed in 30 seconds - I more of a Bus than a sports car - having dinner with Emily tonight and maybe her sister Meredith - looking forward to that - blood pressure 174/86 55 sugar 104 - weight is about the same -

Time:	02:03:53
Distance:	8.03 mi
Elevation Gain:	451 ft
Calories:	1,930 C
Avg Temperature:	84.7 °F

Weight	273.4 lbs
Body Fat	27.4 %
Body Water	49.4 %
Bone Mass	9.7 lbs
Muscle Mass	189.0 lbs
Physique Rating	3
Visceral Fat	16
Metabolic Age	53 years
Daily Caloric Intake	4,833 C

Galloway Run # 13 - 2011

My Pictures are HERE