Tir ra nOg Run #27

Well good run and A first for me - I have two firsts today - I ran 1.5 miles with out walking and now 3 miles or 5K without walking - I did have to stop twice for traffic for 7 to 12 seconds each - other than that I ran the whole run - I did OK - I was not sure I could do it but I did well I was hurting a little at the top of the second hill and a bit for the last half mile - I do not think I have ever run anything this quickly - I will be interested to see how I feel Tuesday morning I will keep doing my long runs with the Galloway method but some of my short runs will be straight runs - no pain no problems - I really want to be faster I just do not want to hurt myself - I am doing a fast tomorrow - Bert showed up after the run was great to see him, Meri, Jon and Emily - I also saw Susan but just got to say hello -

Time:	00:48:03
Distance:	3.14 mi
Elevation Gain:	130 ft
Calories:	694 C
Avg Temperature:	39.4 °F

Tir ra nOg Run #27

Monday Lunch Run

Good run - did the full run again and I was a little faster - no problems no pain - when I went to put my left shoe on I discovered that the next to littlest toe which I had cut Saturday was bleeding again - it had stopped and was OK after this run -

Time:	00:23:40
Distance:	1.53 mi
Elevation Gain:	94 ft
Calories:	321 C
Avg Temperature:	38.6 °F

Monday Lunch Run

Monday Morning Run

Good run - different run - a running friend of mine told me I might want to try to not doing the run walk method on my shorter runs to challenge myself and to be honest these runs were getting easy so the idea was interesting - I had never thought about not running the Galloway method - it was just how I ran and after thinking about it I wanted to see if I could run 1.5 miles with out stopping - I did it and I felt OK and my times were pretty good for me - I will not do all my short runs like this but will likely do more and more of them this way - no problems not pain - Blood sugar was 104 this morning - not sure if I will have weight data today the website would not display it after the system said it had been transmuted - the scale said I weighted 307 something this morning - again it is going up What the Hell it going on - Why is not going down?

Time:	00:23:59
Distance:	1.52 mi
Elevation Gain:	105 ft
Calories:	308 C
Avg Temperature:	38.7 °F

Monday Morning Run

White Oak Church Tobacco Trail Run

Good run - I could get use to theses 10 AM start time but the Summer weather will put an end to them - I was running well no pain no problems - met Jon, Emily, Bert, Meri, Susan, Linda, Houlo, Robert and Margot - I am sure I messed up some of the names and I may have forgotten someone - sorry - this was a different sort of run Jon and Meri were practicing being Pacer for a marathon so they were running a 6 hour 30 minute pace which works out to 14:50 pace and were also running a 30 second run with a 45 second walk - this was different and interesting - Bert and I decided to attempt to stay with the group as long as we could - we managed to do so for a little over two miles - looking at my splits we were doing close to a 14:30 pace - if I had been asked if I could run 2 miles at that pace I would have said no so it was surprising - after that Bert and I slowed down and went back to our 1:1 intervals - it was a truly beautiful day - I did not need to eat at all during the run - blood sugar was 101 this morning -

Time:	02:21:43
Distance:	8.17 mi
Elevation Gain:	386 ft
Calories:	1,640 C
Avg Temperature:	39.3 °F

Weight	306.1 lbs
Body Fat	26.0 %
Body Water	50.6 %
Bone Mass	11.0 lbs
Muscle Mass	215.7 lbs
Physique Rating	3
Visceral Fat	16
Metabolic Age	42 years
Daily Caloric Intake	6,634 C

White Oak Church Tobacco Trail Run

Thursday Lunch Run

Good run - quick run - felt good and I was trying to push the pace a bit - no problems no pain - it was real nice out this run lots of Sunshine -

Time:	00:24:43
Distance:	1.54 mi
Elevation Gain:	476 ft
Calories:	337 C
Avg Temperature:	36.6 °F

Thursday Lunch Run

Thursday Morning Run

Good run this morning - felt good and I enjoyed the run - felt like I was running well and pretty quickly - I forgot to sync the foot pod when I changed shoes again - no problems no pain - I have lose weight for the last 4 day in a row - I would really like for that to continue - blood sugar was 105 this morning - weight data below -

Time:	00:24:22
Distance:	1.50 mi
Elevation Gain:	72 ft
Calories:	312 C
Avg Temperature:	31.4 °F

Weight	305.4 lbs
Body Fat	28.3 %
Body Water	49.7 %
Bone Mass	10.6 lbs
Muscle Mass	208.4 lbs
Physique Rating	3
Visceral Fat	17
Metabolic Age	52 years
Daily Caloric Intake	6,403 C

Thursday Morning Run

Wednesday Morning Run

Good run - was not feeling to good when I started - feeling much better now - I was not feeling well last night after I ate after the fast so I did not go to the gym after work - the heel is not hurting so maybe to healing time was worthy it - this run has the most consistent splits I can remember 38 seconds difference between all of them - I am not sure that fast caused me the problem and I will try it again in a week or two - no pain no problems today - it was drizzling today - my blood sugar was 100 this morning - weight data below -

Time:	00:24:51
Distance:	1.50 mi
Elevation Gain:	70 ft
Calories:	310 C
Avg Temperature:	37.8 °F

Weight	306.1 lbs
Body Fat	28.9 %
Body Water	49.5 %
Bone Mass	10.5 lbs
Muscle Mass	207.2 lbs
Physique Rating	3
Visceral Fat	18
Metabolic Age	54 years
Daily Caloric Intake	6,370 C

Wednesday Morning Run

Gym cardo session

Left heel hurting again so I went to the gym - did 5 minutes on the rowing machine then did 20 minutes on the Life Cycle - not as much fun as running but I am worried about this recurring sore spot on my left heel - I was feeling good otherwise so this was better than nothing - still not my preferred workout - will wait and see how the heel is to decide to run at lunch - I am 11.5 hours into my fast - doing fine so far - I have run out of test strips so no blood sugar this morning - weight data is below -

Time:	00:25:07
Distance:	0.18 mi
Calories:	197 C

Weight	306.3 lbs
Body Fat	25.9 %
Body Water	50.6 %
Bone Mass	11.0 lbs
Muscle Mass	216.0 lbs
Physique Rating	3
Visceral Fat	16
Metabolic Age	41 years
Daily Caloric Intake	6,643 C

Gym cardo session

Tir ra nOg Run #26 - 100th run for the group

Real good run - felt good and ran well - tiny bit of pain in that left heel - no other pain or problems - I thought it would be colder it was pretty nice out and had a good bit of light for more of my run - this may be my fastest time at this distance - saw Jon, Emily, Meri, Dileep, Windy, Susan and Cara among others - great group lots of fun - we were talking about the Hatfield & McCoy Run coming up in June - I will be doing the half - I am planning of doing and internment fast for 16 hours Tuesday morning - I did one last Monday - I am not sure how much good it will do for me so I am trying it out to see -

Time:	00:52:27
Distance:	3.10 mi
Elevation Gain:	118 ft
Calories:	654 C
Avg Temperature:	34.6 °F

Tir ra nOg Run #26 - 100th run for the group

Monday Lunch Run

Wow - great run - I am beginning to believe in this resting stuff - I really did not feel like running this morning so I did not and rested - by 11AM my knees were also not hurting and they only hurt when I rise from a chair - my heel was no longer hurting and I really felt like running - I did run well and real fast for me - it would have been a tiny bit faster if it were not for some traffic - foot pod was not working looks like I have it working now - I would have liked to has seem my cadence - I have been trying to speed up my walking pace when running and when just walking around - I do love my daily runs but I think I am going to go back to going to the gym On Wednesday and Friday morning and doing some core work - I normally do not run on Fridays so I will just be missing one run - blood sugar was 99 this morning - weight data is below -

Time:	00:23:49
Distance:	1.62 mi
Elevation Gain:	126 ft
Calories:	314 C
Avg Temperature:	28.3 °F

Weight	307.5 lbs
Body Fat	25.8 %
Body Water	50.7 %
Bone Mass	11.0 lbs
Muscle Mass	217.2 lbs
Physique Rating	3
Visceral Fat	16
Metabolic Age	41 years
Daily Caloric Intake	6,687 C

Monday Lunch Run

Team CBC Brewery Ride

Good ride - wow was it cold out there I know the temps that were recorded do not look that bad but with the wind and wind chill it was cold also we did not get much Sun shine - I was riding pretty well still having some pain in the right leg guess I still do not have the seat quite right yet - It was nice to go ride - I am looking forward to getting the Catrike on the road - my blood sugar was 104 this morning weight data is below -

Time:	01:46:47
Distance:	28.29 mi
Elevation Gain:	843 ft
Calories:	843 C
Avg Temperature:	48.5 °F

Weight	306.8 lbs
Body Fat	28.3 %
Body Water	49.7 %
Bone Mass	10.6 lbs
Muscle Mass	209.5 lbs
Physique Rating	3
Visceral Fat	17
Metabolic Age	51 years
Daily Caloric Intake	6,442 C

Team CBC Brewery Ride

Saturday Umstead Run

Good run real good run - I ran with Bert also along on the run were Jon, Emily, Meri and Barbra. I was pretty cold out there but not as gloomy as I thought it might be we had a good bit of Sunshine and it was nice out today - I ran pretty well no pain no problems - blood sugar was 110 this morning weight data is below -

Time:	02:06:34
Distance:	7.02 mi
Elevation Gain:	752 ft
Calories:	1,232 C
Avg Temperature:	28.7 °F

Weight	308.2 lbs
Body Fat	24.3 %
Body Water	51.3 %
Bone Mass	11.3 lbs
Muscle Mass	222.0 lbs
Physique Rating	3
Visceral Fat	15
Metabolic Age	35 years
Daily Caloric Intake	6,842 C

Saturday Umstead Run

Thursday Lunch Run

Good run - OK I admit it I was really pushing it this run - it is my last run until the Saturday long run so - it was a good run and quick - no pain no problems - my boss came by to wish me a happy birthday and took me to lunch - it was really nice also he was interested in making sure I would be able to eat as I choose where we went - he knows about my low-carb eating -

Time:	00:25:30
Distance:	1.67 mi
Elevation Gain:	73 ft
Calories:	300 C
Avg Temperature:	35.6 °F

Thursday Lunch Run

Thursday Morning Run

Good run - I gave myself permission to run slower and it did make the run better - I did not not make any effort to run slower I just ran and did not try to go fast - I do not check my Forerunner much these days but I do run one minute walks and four minute runs on my own runs so shortly after running any route for a while I learn where I will start run intervals and gauge my pace on where I start them - today I was short of the normal starting points so I knew I was going slower - no pain no problems - I stayed up too late last night - I have been trying to get to bed for 11PM and was up until 1:10AM - I was playing LOTRO and was in a group with my Kin - I do so like playing in groups but my running and health are important so I need to stop doing that - I am glad I was able to get up and run this morning - my weight is up again - I just do not understand - blood sugar 104 weight data below -

Time:	00:26:47
Distance:	1.50 mi
Elevation Gain:	71 ft
Calories:	265 C
Avg Temperature:	28.2 °F

Weight	311.1 lbs
Body Fat	19.2 %
Body Water	53.9 %
Bone Mass	12.1 lbs
Muscle Mass	239.2 lbs
Physique Rating	6
Visceral Fat	13
Metabolic Age	17 years
Daily Caloric Intake	7,413 C

Thursday Morning Run

Wednesday Lunch Run

Good run not great but better than this morning - the Sun was out and that seems to have helped - no pain no problems - felt good but I still felt like I was running slow - maybe the workshop around the first of Feb will get me going again -

Time:	00:25:38
Distance:	1.50 mi
Elevation Gain:	73 ft
Calories:	263 C
Avg Temperature:	50.2 °F

Wednesday Lunch Run

Wednesday Morning Run

OK run - just did not feel good - glad I ran - hard to get out this morning - I am really ready yo get to feeling better - maybe the gloomy weather is part of the problem - no pain no problems but I felt like I was slow like I was dragging something but my time is not bad so I am confused - my weight is going up again not sure why I am eating correctly - blood sugar was 104 this morning weight data is below -

Time:	00:25:42
Distance:	1.55 mi
Elevation Gain:	73 ft
Calories:	265 C
Avg Temperature:	42.3 °F

Weight	309.9 lbs
Body Fat	22.1 %
Body Water	52.3 %
Bone Mass	11.6 lbs
Muscle Mass	229.7 lbs
Physique Rating	3
Visceral Fat	14
Metabolic Age	27 years
Daily Caloric Intake	7,094 C

Wednesday Morning Run

Tuesday Lunch Run

Good run - once again I did not feel like I wanted to run - once I got going I felt good and enjoyed it - no pain no problems - I like this longer route - I do wish I was faster so I might run farther - I do not like the post event blues - I had finished reading 'Why We Get Fat and What to do About it" - very interesting and informative - "There is no Especial Carbohydrate" will become my slogan - I am going to remove all possible Carbohydrates from my life - with the removal of insulin I do seem to be losing weight again so this may help even more -

Time:	00:25:28
Distance:	1.52 mi
Elevation Gain:	87 ft
Calories:	299 C
Avg Temperature:	34.4 °F

Tuesday Lunch Run

Tuesday Morning Run

Good run - I am still not recovered from the half marathon I ran 2 days ago but I am doing pretty well - I do not have a big desire to run like I usually do guess I am suffering from the post event let down - no problems no pain and I felt pretty good out there - foot pod not working - not sure why - I had just changed the battery before the half - blood sugar was 112 this morning and I slept about 9 hours - weight data is below -

Time:	00:25:34
Distance:	1.48 mi
Elevation Gain:	78 ft
Calories:	278 C
Avg Temperature:	32.0 °F

Weight	308.0 lbs
Body Fat	27.4 %
Body Water	50.1 %
Bone Mass	10.8 lbs
Muscle Mass	212.9 lbs
Physique Rating	3
Visceral Fat	17
Metabolic Age	47 years
Daily Caloric Intake	6,552 C

Tuesday Morning Run

Charleston Half Marathon trip recovery ride and tour

Just a nice slow ride around part of the older part of Charleston SC with Jon, Emily and Meri the day after our runs. Scale data below - blood sugar was 102 this morning.

Time:	01:43:04
Distance:	11.61 mi
Elevation Gain:	299 ft
Calories:	238 C

Weight	310.2 lbs
Body Fat	25.2 %
Body Water	51.0 %
Bone Mass	11.2 lbs
Muscle Mass	220.9 lbs
Physique Rating	3
Visceral Fat	16
Metabolic Age	38 years
Daily Caloric Intake	6,813 C

Charleston Half Marathon trip recovery ride and tour

My pictures are HERE

Charleston Half Marathon

Good run - I PRed 13.1 miles in 3:54:22 - you may notice the running time for this run is 4:33:15 - did you also notice the length of my half marathon was 15.22 miles - Bert my running partner got lost - race people shut down the course before we and a number of other back of the pack runs got through the areas and they removed everything so at one point we had no way to know where to go - after running 2 extra miles we got back on the route and did finish - so my PR is from when my Garmin said I had run 13.1 miles - I will write more about the problems with this race in my blog later - I was running very well and felt great - generally I enjoyed the race - it just could have been so much better - no problems no pain the bottoms of my feet hurt after the run but are already healing - i am pleased with how I ran today - Blood sugar before the run was 94 and a few hours after the run and eating some carbs to restore myself was 112 - I a pleased with these numbers - weight data below -

Time:	04:33:15
Distance:	15.22 mi
Elevation Gain:	1,002 ft
Calories:	2,762 C
Avg Temperature:	41.3 °F

Weight	311.1 lbs
Body Fat	23.9 %
Body Water	51.5 %
Bone Mass	11.4 lbs
Muscle Mass	225.2 lbs
Physique Rating	3
Visceral Fat	15
Metabolic Age	33 years
Daily Caloric Intake	6,953 C

Charleston Half Marathon

My pictures are HERE

Thursday Morning Run by ashby3 at Garmin Connect - Details

Good run - felt real good and I enjoyed the run - Looking forward to Charleston - no pain no problems - cold out there but not windy and the sun was shining - weight data below - blood sugar 109 this morning slept 6.5 hours -

Time:	00:24:30
Distance:	1.49 mi
Elevation Gain:	65 ft
Calories:	275 C
Avg Temperature:	23.6 °F

Weight	312.1 lbs
Body Fat	26.8 %
Body Water	50.3 %
Bone Mass	11.0 lbs
Muscle Mass	217.4 lbs
Physique Rating	3
Visceral Fat	17
Metabolic Age	44 years
Daily Caloric Intake	6,709 C

Thursday Morning Run

Wednesday Morning Run

Good run - real good run - I was afraid of the ice that might be on the sidewalk so I went to Rex Wellness in Garner my gym and it was closed - I was really upset - there was just no reason for them to be closed this morning - anyway I was able to get to work early enough to run and found some ice but almost none - It was cold out this morning and there was some wind which made it feel even colder at least the sky was clear - I felt good and was running well - maybe the extra day off yesterday due to the weather helped - I was not pushing the pace but my time was good - Blood sugar was 126 yesterday but it was 119 today higher than I would like but not too bad so far - on more run Thursday morning before Charleston - I am looking forward to the trip and the run - weight data below -

Time:	00:24:54
Distance:	1.51 mi
Elevation Gain:	73 ft
Calories:	301 C
Avg Temperature:	25.5 °F

Weight	312.4 lbs
Body Fat	24.9 %
Body Water	51.1 %
Bone Mass	11.3 lbs
Muscle Mass	223.3 lbs
Physique Rating	3
Visceral Fat	16
Metabolic Age	36 years
Daily Caloric Intake	6,899 C

Wednesday Morning Run

Monday Morning Ru

Good run Real good Run - I now I know I was not suppose run this morning but I just really wanted to run and with the weather we may get today meaning I may not run tonight I just ran - I was not suppose to run mid-day today anyway and with the Doctor appointment at noon I would not be running any way - I felt really good and was running well - I had a few little twinges in that left Peroneus Longus again nothing major but I guess it is still something to watch otherwise no problems - I was not trying to push the pace but got a good time anyway and this is the longest morning run I have done - I am looking forward to Charleston I am a little apprehensive also I wonder if I should be spending the money to do theses races where I stay in a hotel - well the race is paid for and I am sharing a room and will take most of my food so I should just try to enjoy myself like I did at the OBX trip - I had a rough weekend because of this appointment today with my doctor to discuss my test results - why did they have to call me Friday evening and only tell he needs to see me - was that the idea so I would worry all weekend? - well just a few more hours to wait - this really is annoying - I have not felt this well in many years it is just making me nuts - my weight and other data will be below my blood sugar was 108 this morning -

Time:	00:25:15
Distance:	1.52 mi
Elevation Gain:	76 ft
Calories:	297 C
Avg Temperature:	27.8 °F

Weight	312.1 lbs
Body Fat	27.3 %
Body Water	50.1 %
Bone Mass	11.0 lbs
Muscle Mass	215.8 lbs
Physique Rating	3
Visceral Fat	17
Metabolic Age	46 years
Daily Caloric Intake	6,659 C

Monday Morning Run

Charleston Half tapering long run

Real good run felt good was not cold but also not warm - weather was real nice some clouds some sunshine - along about 1.5 miles it started to SNOW - it was so cool and interesting - it was not sticking, ground to warm but it was just so much fun running in it ans seeing it while we were running - it lasted for about half the run - great run with Bert we ran together for about half the run there was lady with us but I have forgotten her name - sorry - also along for the run were Jon and Emily, Meri and Linda Wilson - I was running great and feeling well no pain no problems - looking forward to Charleston - new scale seems to be working well - my weight is going down but body fat is going up - not sure what that is about - forgot to do blood sugar this morning - my doc called me Friday afternoon and wanted to see me Monday to discus my test results - they would not tell me more and I am finding this very annoying - I really wanted just real good results from those test - I am feeling very well - best I have for years and I wanted those test to confirm the way I am feeling - this has me upset but all I can do is just wait for noon Monday - I will be putting the scale data after this post - We had a really fun gathering after the run - we talked about the run and snow and Charleston - Fun Fun Fun -

Time:	01:44:24
Distance:	6.06 mi
Elevation Gain:	220 ft
Calories:	1,066 C
Avg Temperature:	38.7 °F

Weight	310.9 lbs
Body Fat	24.2 %
Body Water	51.4 %
Bone Mass	11.4 lbs
Muscle Mass	224.2 lbs
Physique Rating	3
Visceral Fat	16
Metabolic Age	34 years
Daily Caloric Intake	6,922 C

Charleston Half tapering long run

My pictures are HERE

First reading from the new scale - Tainta BC1000

Here is some of the data it gave me:

Weight	314.4 lbs
Body Fat	20.6 %
Body Water	53.2 %
Bone Mass	12.0 lbs
Muscle Mass	237.6 lbs

This is looking real good the weight and percent of body fat are almost exactly the came as the numbers I got Monday and my gym Rex Wellness Center.

So let me see 20.6% of 314.4 pounds is =  64.7664 pounds.  314.4 pounds minus 64.7664 = 249.6336 for a weight with zero fat.  249.6336 times 15% would give me a goal weight at 15% body fat of = 287.07864 pounds. Wow I thought it was going to be less than that.  OK well at least now I know.  314.4 minus 287.07864 means I have 27.32136 pounds or 27 pounds to lose.

Here is all the data I got from the scale in the Garmin software:

Weight	314.4 lbs
Body Fat	20.6 %
Body Water	53.2 %
Bone Mass	12.0 lbs
Muscle Mass	237.6 lbs
Physique Rating	6
Visceral Fat	14
Metabolic Age	20 years
Daily Caloric Intake	7,373 C

I am not sure what all of it means yet but I like the idea that my Metabolic age is 20 and I wish I could eat over 7000 calories a day

Thursday Lunch Run

Great run - really enjoyed it and felt good - no pain no problems - ran in shorts and a sweat shirt may not have need the sweat shirt - 39 degrees but bright Sun shine and blue skies - now taper begins - new scale not here yet -

Time:	00:21:29
Distance:	1.27 mi
Elevation Gain:	46 ft
Calories:	237 C
Avg Temperature:	39.2 °F

Thursday Lunch Run

Thursday Morning Dread-mill run

Good run - had to push myself - I just do not like the treadmill - but I did the amount of time I had to run - the last intervental I incresed the speed every minute - I started at 4.2 and got up to 4.5 it was interesting - was not sure if I could run that fast but I did OK - no pain not problems - went to have blood work after the run - my weight was 296.4 pounds at home and 306.4 at the gym and 320 at the doctors office - blood sugar was 111 and I slept 8.5 hours last night -

Time:	00:20:04
Distance:	1.32 mi
Calories:	220 C

Thursday Morning Dread-mill run

Wednesday Lunch Run

Real good run - felt real good - was running well and just felt good - no pain no problems - I really like this longer route and I am running fast enough now to cover the extra distance in the half hour I have for lunch including changing clothes and cleaning up - I may try to extend the morning route a little more on the mornings I have more time - I am looking forward to dinner with Dad tonight -

Time:	00:21:17
Distance:	1.30 mi
Elevation Gain:	58 ft
Calories:	242 C
Avg Temperature:	44.7 °F

Wednesday Lunch Run

Wednesday Morning Run

Good run - I did not feel the best when I started but I was fine by the end of the run - no pain n problems - not looking forward to tapering next week but at least I am only doing it for one week - also only planning on 6 miles on my Saturday long run - Monday I will only run Tir ra nOg 5K - Tuesday two 1 miles runs - Wednesday one 1 mile run - Thursday one 1 miles easy run - Friday drive to Charleston with so walking breaks while driving there - got a notice that my scale should be delivered Thursday - my weight this morning was 290.0 pounds blood sugar was 106 but I only slept 6.5 hours last night - maybe that is way I was not feeling great at the start of the run - I have found some Asics Kensei 3s online for $149.95 no shipping - a lot of money but I really want to try them and the Nimbus 12s have 175 miles on the and my Nimbus 11s have 214 miles on them so I will need something new soon -

Time:	00:22:06
Distance:	1.25 mi
Elevation Gain:	49 ft
Calories:	223 C
Avg Temperature:	26.7 °F

Wednesday Morning Run

Tuesday Lunch Run

Great run maybe better than the Morning run - felt great was not trying to push the pace but felt like I was going fast at least for me and my time was real good - no pain no problems - I was just wearing sweats and gloves and almost got warm -

Time:	00:22:09
Distance:	1.31 mi
Elevation Gain:	58 ft
Calories:	254 C
Avg Temperature:	36.6 °F

Tuesday Lunch Run

Tuesday Morning Run

Great run - I had extra time this morning so I extend my route - next time I will try to extend it some more - I would like to get it up to 1.5 miles for the day when I have time - I did not push the pace but felt I was doing pretty well and my time was OK - I felt better than I expected to and really enjoyed the run - I ordered my new scale yesterday - it should get here Friday - it will tell me my weight, percentage of body fat and hydration - I intend to include that information in my blogs every day - my weight was 288.4 this morning blood sugars was 102 and I slept 7 hours last night -

Time:	00:22:35
Distance:	1.25 mi
Elevation Gain:	50 ft
Calories:	216 C
Avg Temperature:	27.2 °F

Tuesday Morning Run

Tir ra nOg run #25

Good run - felt good and it was a nice night a little cool but not bad - even though we are only a couple of weeks past the shorted day of the year it was not as dark during the first past of my run - nice - I ran well - no pain no problems - there were several house that still had their decorations up it was nice to see them again - I met Susan who rides with MisFits there - I had no idea she was a runner - turned out she had done a dueathlon and finished third in her age group - she was looking very good and it was nice to see her - I also saw Jon, Emily and Meri - did not get to talk to Meri - sorry Meri -

Time:	00:54:05
Distance:	3.15 mi
Elevation Gain:	131 ft
Calories:	603 C
Avg Temperature:	35.2 °F

Tir ra nOg run #25

FItness Profile

This morning before work I went to my Gym - Rex Fitness Center of Rex Healthcare.  I joined the gym at the end of May about the time I started running. I have improved my Fitness profile based on the two different evaluations.  Here is the data:
Description          May 27th 2010  January 3rd 2011
Height                    75.50                 75.5
Weight                   334.0                 316.5
Chest Skinfold        34.0                   27.7 mm
Abdomen Skinfold 19.0                    17.6 mm
Thigh Skinfold        20.00                  13.70 mm
Shoulder Cir.          55.00                  53.50 in
Chest Cir.               56.25                  54.50 in
Abdomen Cir.         57.00                  55.00 in
Hips Cir                  50.00                  49.00 in
Rt Biceps Cir          14.50                  14.50 in
Rt Forearm Cir       13.00                  12.50 in
Rt Thigh Cir            26.50                  25.50 in
Rt Calf Cir              19.50                  19.00 in
Lf Biceps Cir          15.00                  14.50 in
Lf Forearm Cir       13.00                  12.50 in
Lf Thigh Cir            24.50                  25.50 in
Lf Calf Cir              19.00                  19.00 in
Resting Heart Rt      78                       75  bpm  - when I am completely at rest it goes down to 57 bpm
Systolic BP             152                     138
Diastolic BP            80                       64 - I am taking half the blood pressure medicine I was taking in May
B.M.I.                     41.2                   39.0
Biceps Strength       106                     96 -  not sure about this - guess I need to do more lifting
I still have a ways to go but it is progress in the right direction.

Monday Lunch Run

Good run felt real good - no pain no problems - I was real pretty on there cool but bright blue skys - I like running when it is like this outside - I guess I need to start tapering soon - not real sure what to do - I do know I do not want to do a 3 week taper like last time I am thinking about a one week taper this time to see how that goes for me -

Time:	00:18:09
Distance:	1.06 mi
Elevation Gain:	46 ft
Calories:	191 C
Avg Temperature:	32.0 °F

Monday Lunch Run