What I ate 2-28-11

Monday, February 28, 2011	Carbs(g)	Protein(g)	Fat(g)	Servings	Time
Daily totals	15.50	136.20	184.80	Total Cal
Calories -	62.00	544.80	739.20	1346.00
Oscar Mayer Smoked Turkey FF 28g	0.50	1.90	0.10	4.00	09:15 AM
Colby Jack Cheese per oz	0.50	7.00	8.00	3.00
Pickles Gherkins No Sugar per oz	1.00	0.00	0.00	3.00
Duke's Mayonnaise per Tbs 14g	0.00	0.00	12.00	1.00
Frenches Mustard Tbsp 5g	0.00	0.00	0.00	1.00
Hard Boiled Egg 28g	0.00	4.00	3.00	1.00
~	0.00	0.00	0.00	0.00
Colby Jack Cheese per oz	0.50	7.00	8.00	4.00	01:30 PM
~	0.00	0.00	0.00	0.00
Oscar Mayer Smoked Turkey FF 28g	0.50	1.90	0.10	4.00	07:00 PM
Havarti Cheese 28g	0.00	6.00	11.00	3.00
Pickles B&B Slats No Sugar 28g	1.00	0.00	0.00	2.50
Duke's Mayonnaise per Tbs 14g	0.00	0.00	12.00	1.00
Frenches Mustard Tbsp 5g	0.00	0.00	0.00	1.00
Hard Boiled Egg 28g	0.00	4.00	3.00	1.00
Colby Jack Cheese per oz	0.50	7.00	8.00	2.00
~	0.00	0.00	0.00	0.00
Sharp Cheddar Cheese 28g	0.00	6.00	10.00	4.00	08:45 PM
~	0.00	0.00	0.00	0.00
Colby Jack Cheese per oz	0.50	7.00	8.00	1.00	11:00 PM

Monday Arms, Upper Body and Core Workout

Good workout but I was tired and it was difficult - I had thought about skipping it - but got myself to do it - I was hard but I am glad I did do it - I am planning on not running at lunch today as part of Tapper - I may also skip Tir ra nOg if I do not get to feeling better - I was good after the Saturday run and also felt fine after the Sunday ride - I was real tired Sunday evening - I slept well but could have slept more when I got up at 5:30AM - my blood sugar was 78 pressure 152/75 52 - my weight is down again which is so great - if the scale is accurate I have lose 123 pounds - it is now 12 noon and I am feeling a bit better -

Time:	01:05:16
Distance:	0.23 mi
Elevation Gain:	0 ft
Calories:	674 C

Weight	287.6 lbs
Body Fat	23.5 %
Body Water	51.2 %
Bone Mass	10.6 lbs
Muscle Mass	209.4 lbs
Physique Rating	3
Visceral Fat	14
Metabolic Age	36 years
Daily Caloric Intake	6,368 C

Monday Arms, Upper Body and Core Workout

Sunday, February 27, 2011	Carbs(g)	Protein(g)	Fat(g)	Servings	Time
Daily totals	18.30	149.95	222.25	Total Cal
Calories -	73.20	599.80	889.00	1562.00
Scrambled Eggs	1.00	6.50	7.60	5.00	08:30 AM
Bacon one slice	0.06	2.77	4.57	5.00
Shredder Cheddar 28g	0.00	7.00	9.00	4.00
Philadelphia Cream Cheese 28g	1.00	2.00	9.00	2.00
Cottage Cheese 113g	4.00	5.00	13.00	1.00
~	0.00	0.00	0.00	0.00
Shredder Cheddar 28g	0.00	7.00	9.00	4.00	04:30 PM
~	0.00	0.00	0.00	0.00
Oscar Mayer Smoked Turkey FF 28g	0.50	1.90	0.10	4.00	07:30 PM
Havarti Cheese 28g	0.00	6.00	11.00	3.00
Colby Jack Cheese per oz	0.50	7.00	8.00	1.00
Pickles B&B Slats No Sugar 28g	1.00	0.00	0.00	2.50
Duke's Mayonnaise per Tbs 14g	0.00	0.00	12.00	1.00
Frenches Mustard Tbsp 5g	0.00	0.00	0.00	1.00
Hard Boiled Egg 28g	0.00	4.00	3.00	1.00

Team CBC - My Way Traven 46 mile ride

Good ride - I was a bit surprised that I felt good enough to ride after running 14 miles Saturday but I did feel well if a bit tired - I really enjoyed the ride and even though it is still February it was quite warm - once again the Catrike preform wonderfully - it was a recover ride for me so I was not really trying to go all that fast and just enjoyed the day - I was a large group and it was nice to see some old friends out riding again - we had a nice gathering at My Way Traven after the ride - blood sugar was 87 this morning pressure 158/78 53 - my weight is down again - I really hope this scale is not laying to me -

Time:	02:56:37
Distance:	46.20 mi
Elevation Gain:	1,417 ft
Calories:	1,416 C
Avg Temperature:	84.8 °F

Weight	288.5 lbs
Body Fat	25.5 %
Body Water	50.4 %
Bone Mass	10.4 lbs
Muscle Mass	204.4 lbs
Physique Rating	3
Visceral Fat	15
Metabolic Age	43 years
Daily Caloric Intake	6,220 C

Team CBC - My Way Traven 46 mile

My pictures are HERE

What I ate 2-26-11

Friday, February 25, 2011	Carbs(g)	Protein(g)	Fat(g)	Servings	Time
Daily totals	13.90	103.15	159.80	Total Cal
Calories -	55.60	412.60	639.20	1107.40
Oscar Mayer Smoked Turkey FF 28g	0.50	1.90	0.10	4.00	10:15 AM
Havarti Cheese 28g	0.00	6.00	11.00	2.00
Pickles Gherkins No Sugar per oz	1.00	0.00	0.00	3.00
Duke's Mayonnaise per Tbs 14g	0.00	0.00	12.00	1.00
Frenches Mustard Tbsp 5g	0.00	0.00	0.00	1.00
Hard Boiled Egg 28g	0.00	4.00	3.00	1.00
~	0.00	0.00	0.00	0.00
Colby Jack Cheese per oz	0.50	7.00	8.00	4.00	02:00 PM
Havarti Cheese 28g	0.00	6.00	11.00	4.00
Broccoli 1 cup 91g	4.00	3.00	0.00	0.25
Tomato 28g	0.90	0.20	0.00	1.00
~	0.00	0.00	0.00	0.00
Oscar Mayer Smoked Turkey FF 28g	0.50	1.90	0.10	4.00	08:30 PM
Havarti Cheese 28g	0.00	6.00	11.00	3.00
Pickles B&B Slats No Sugar 28g	1.00	0.00	0.00	2.00
Duke's Mayonnaise per Tbs 14g	0.00	0.00	12.00	1.00
Frenches Mustard Tbsp 5g	0.00	0.00	0.00	1.00
Hard Boiled Egg 28g	0.00	4.00	3.00	0.00

Saturday Long Run - Tobacco Road Half long Training run

Good run - last long run before Tobacco Road Half - I went out early and ran 3.96 miles on my own - I ran the whole way no run walk - I ran South from North Cary park where we would meet for the run - I ran up Daynasty Hill - I was feeling great and running well - I had to wait about 15 minutes once back at North Cary Park - I did not sit down but I am not sure how much not running for that time affects one - we had a nice group for the run thin morning, Jon, Emily, Meri, Bert, Susan, Barbra, Sue, Chris and Hualo(sorry I just cannot spell his name) - Bert, Sue and I ran together - they were up for 10 so I got 14 today - at 13.1 miles I was at 3:50:16 a new PR for me at that distance - this was especially nice because this route is so hilly I did fade some in the last mile but other wise did real well - I did not eat at all on this run and felt great no problems and no pain except for the bottoms of my feet after about 9 miles - I was a beautiful day a bit cooler and less Sun than I thought we would have but still nice - after the run most of us went to Panaria Bread - I ate a nice piece of sharp cheddar cheese I brought with me - it was really good and all I needed - Lesley and George joined us there - we had a real nice time after the run - Jon was talking about doing a group marathon trip to Knoxville TN in April - I am very interested in this but I will be doing the half - I do want to do a full one day and I am thinking about targeting the Jacksonville FL next January - it is a Galloway event and Eric is likely going to be pacing the 7 hour group again - I might be able to do that by then - blood sugar was 87 this morning pressure was 152/82 62 - my weight was 389.7 pounds - I weighed three times - I do not usually do that and the other two were even lower - I would really love for those to be accurate but I will just have to wait and see what Sundays is - I am not sure because Friday I weighted 300 - 280 anything would be great - my feet are sore but unless I am kidding myself they are not as sore as after long runs in the past - it would be really great if they are getting tougher - I ate 404 calories this morning before the run and burned 3,781 calories according to my Forerunner so the difference is 3,377 which is real close to the 3,500 that is what it takes to lose one pound according to the Calories in Calories out theory - I do not know why people believe that theory it never seems to work - I had a real good today today and am going to get a nap if I can - Life is Good -

Time:	04:10:16
Distance:	14.04 mi
Elevation Gain:	1,280 ft
Calories:	3,781 C
Avg Temperature:	48.7 °F

Weight	289.7 lbs
Body Fat	23.2 %
Body Water	51.4 %
Bone Mass	10.8 lbs
Muscle Mass	211.6 lbs
Physique Rating	3
Visceral Fat	14
Metabolic Age	34 years
Daily Caloric Intake	6,447 C

Saturday Long Run

My pictures are HERE

What I ate 2-25-11

Friday, February 25, 2011	Carbs(g)	Protein(g)	Fat(g)	Servings	Time
Daily totals	13.90	103.15	159.80	Total Cal
Calories -	55.60	412.60	639.20	1107.40
Oscar Mayer Smoked Turkey FF 28g	0.50	1.90	0.10	4.00	10:15 AM
Havarti Cheese 28g	0.00	6.00	11.00	2.00
Pickles Gherkins No Sugar per oz	1.00	0.00	0.00	3.00
Duke's Mayonnaise per Tbs 14g	0.00	0.00	12.00	1.00
Frenches Mustard Tbsp 5g	0.00	0.00	0.00	1.00
Hard Boiled Egg 28g	0.00	4.00	3.00	1.00
~	0.00	0.00	0.00	0.00
Colby Jack Cheese per oz	0.50	7.00	8.00	4.00	02:00 PM
Havarti Cheese 28g	0.00	6.00	11.00	4.00
Broccoli 1 cup 91g	4.00	3.00	0.00	0.25
Tomato 28g	0.90	0.20	0.00	1.00
~	0.00	0.00	0.00	0.00
Oscar Mayer Smoked Turkey FF 28g	0.50	1.90	0.10	4.00	08:30 PM
Havarti Cheese 28g	0.00	6.00	11.00	3.00
Pickles B&B Slats No Sugar 28g	1.00	0.00	0.00	2.00
Duke's Mayonnaise per Tbs 14g	0.00	0.00	12.00	1.00
Frenches Mustard Tbsp 5g	0.00	0.00	0.00	1.00
Hard Boiled Egg 28g	0.00	4.00	3.00	0.00

Friday Arms. Upper Body & Core Workout

Good workout - I was feeling a bit tired but not bad - good day to be in the gym, rainy outside - I added weight to two routines also added Seated Triceps Extensions today - so today I did three sets of 10 of Cable Pull-ins, Cable Flies, Pull-ups, Pull-down, Dumbbell Presses, Curls, Shrugs, Butterflies and Seated Triceps Extensions also one set of 100 Ab Crunches and Back Extensions - my Core routines are really hard right now and I have not increased the weight is a while - not sure what is up with that - I introduced myself to two other regulars at the gym this morning, Pete and Annice - I am just trying to get to know some of the regulars so we can say hello in the mornings - blood sugar 85 pressure 149/77 56 this morning - weight up to 300 pounds again today - why why why wont it keep going down I only ate 7 grams of carbs and 1244 calories and I ran 3 miles - I just do not understand this -

Time:	01:10:19
Distance:	0.55 mi
Elevation Gain:	0 ft
Calories:	703 C

Weight	300.0 lbs
Body Fat	26.0 %
Body Water	50.4 %
Bone Mass	10.7 lbs
Muscle Mass	211.4 lbs
Physique Rating	3
Visceral Fat	16
Metabolic Age	43 years
Daily Caloric Intake	6,475 C

Friday Arms. Upper Body & Core Workout

What I ate 2-24-2011

2/24/2011	Carbs(g)	Protein(g)	Fat(g)	Servings	Time
Daily totals	7.00	121.60	182.40	Total Cal
Calories -	28.00	486.40	729.60	1244.00
Oscar Mayer Smoked Turkey FF 28g	0.50	1.90	0.10	0.00	01:00 PM
Havarti Cheese 28g	0.00	6.00	11.00	0.00
Pickles Gherkins No Sugar per oz	1.00	0.00	0.00	0.00
Duke's Mayonnaise per Tbs 14g	0.00	0.00	12.00	0.00
Frenches Mustard Tbsp 5g	0.00	0.00	0.00	0.00
Hard Boiled Egg 28g	0.00	4.00	3.00	0.00
~	0.00	0.00	0.00	0.00
Colby Jack Cheese per oz	0.50	7.00	8.00	6.00	03:00 PM
~	0.00	0.00	0.00	0.00
Oscar Mayer Smoked Turkey FF 28g	0.50	1.90	0.10	4.00	07:30 PM
Havarti Cheese 28g	0.00	6.00	11.00	2.00
Pickles B&B Slats No Sugar 28g	1.00	0.00	0.00	2.00
Duke's Mayonnaise per Tbs 14g	0.00	0.00	12.00	1.00
Frenches Mustard Tbsp 5g	0.00	0.00	0.00	1.00
~	0.00	0.00	0.00	2.00
~	0.00	0.00	0.00	0.00
Sharp Cheddar Cheese 28g	0.00	6.00	10.00	6.00	08:30 PM
~	0.00	0.00	0.00	0.00
Sharp Cheddar Cheese 28g	0.00	6.00	10.00	4.00	09:15 PM

Thursday Lunch Run

Good run - nice day - felt good and ran well - not as well as this morning - no problems no pain -

Time:	00:25:45
Distance:	1.53 mi
Elevation Gain:	63 ft
Calories:	357 C
Avg Temperature:	53.4 °F

Thursday Lunch Run

Thursday Morning Run

Good run - I felt great and was running real well - no pain no problems - nice morning - this may be my fastest morning run on the 1.5 mile route - blood sugar 93 pressure 157/77 54 - weight and body fat down a tiny bit - forth day below 300 -

Time:	00:24:09
Distance:	1.52 mi
Elevation Gain:	73 ft
Calories:	355 C
Avg Temperature:	36.7 °F

Weight	299.2 lbs
Body Fat	20.1 %
Body Water	53.1 %
Bone Mass	11.5 lbs
Muscle Mass	227.4 lbs
Physique Rating	6
Visceral Fat	13
Metabolic Age	22 years
Daily Caloric Intake	6,981 C

Thursday Morning Run

What I ate 2-23-2011

2/23/2011	Carbs(g)	Protein(g)	Fat(g)	Servings	T of D
Daily totals	16.83	230.95	216.55	Total Cal
Calories -	67.30	923.80	866.20	1857.30
Oscar Mayer Smoked Turkey FF 28g	0.50	1.90	0.10	4.00	10:25 AM
Havarti Cheese 28g	0.00	6.00	11.00	3.00
Pickles Gherkins No Sugar per oz	1.00	0.00	0.00	2.00
Duke's Mayonnaise per Tbs 14g	0.00	0.00	12.00	1.00
Frenches Mustard Tbsp 5g	0.00	0.00	0.00	1.00
Hard Boiled Egg 28g	0.00	4.00	3.00	1.00
~	0.00	0.00	0.00	0.00
Colby Jack Cheese per oz	0.50	7.00	8.00	6.00	02:15 PM
~	0.00	0.00	0.00	0.00
Havarti Cheese 28g	0.00	6.00	11.00	2.00	05:00 PM
~	0.00	0.00	0.00	0.00
New York Strip Steak 1 oz	0.00	8.00	2.60	14.00	06:00 PM
Broccoli 1 cup 91g	4.00	3.00	0.00	1.00
Parmesan Cheese 2 tbs 5g	0.00	2.00	1.50	1.00
Iceberg Lettuce 5oz	4.00	1.00	0.00	0.50
Tomato 28g	0.90	0.20	0.00	0.50
Almonds 12 nuts	1.50	3.00	7.00	0.25
Parmesan Cheese 2 tbs 5g	0.00	2.00	1.50	1.00
Blue Cheese Dressing 1 Tbs 15g	1.00	1.00	8.00	2.00
~	0.00	0.00	0.00	0.00
Sharp Cheddar Cheese 28g	0.00	6.00	10.00	4.00	09:45 PM

Wednesday Lunch Run by ashby3 at Garmin Connect - Details

Good run - felt good ran well - was not as spent after my weight workout this morning even though I really went after it this morning - I was trying to push the pace but felt like I was slow and that is want the pace shows but it is not bad for a post leg work out day - I am feel good just a bit tired - on pain no problems -

Time:	00:26:02
Distance:	1.51 mi
Elevation Gain:	74 ft
Calories:	380 C
Avg Temperature:	38.6 °F

Wednesday Lunch Run

Wednesday Legs and Core Workout

Good workout felt good added weight to every leg routine also added Hip Abduction In to my routines - I did three sets of 10 of Machine Squats, Leg Presses, Leg Extensions, Seated Leg Curls, Hip Abduction Out(4 sets) and Seated Calf Presses also one set of 100 Ab Crunches and Back Extensions - blood sugar was 88 pressure 158/77 54 - weight up a tiny bit but is still below 300 for the third day now - body fat is down -

Time:	01:16:29
Distance:	0.55 mi
Elevation Gain:	0 ft
Calories:	515 C

Weight	299.4 lbs
Body Fat	20.3 %
Body Water	53.0 %
Bone Mass	11.5 lbs
Muscle Mass	227.0 lbs
Physique Rating	6
Visceral Fat	13
Metabolic Age	22 years
Daily Caloric Intake	6,968 C

Wednesday Legs and Core Workout

What I ate 2-21-2011

2/21/2011	Carbs(g)	Protein(g)	Fat(g)	Servings	T of D
Daily totals	12.70	118.00	165.00	Total Cal
Calories -	50.80	472.00	660.00	1182.80
Oscar Mayer Smoked Turkey FF 28g	0.50	1.90	0.10	4.00	10:15 AM
Havarti Cheese 28g	0.00	6.00	11.00	2.00
Pickles Gherkins No Sugar per oz	1.00	0.00	0.00	2.00
Duke's Mayonnaise per Tbs 14g	0.00	0.00	12.00	1.00
Frenches Mustard Tbsp 5g	0.00	0.00	0.00	1.00
~	0.00	0.00	0.00	0.00
Colby Jack Cheese per oz	0.50	7.00	8.00	6.40	10:30 AM
~	0.00	0.00	0.00	0.00
Oscar Mayer Smoked Turkey FF 28g	0.50	1.90	0.10	4.00	07:00 PM
Havarti Cheese 28g	0.00	6.00	11.00	2.00
Pickles Gherkins No Sugar per oz	1.00	0.00	0.00	2.00
Duke's Mayonnaise per Tbs 14g	0.00	0.00	12.00	1.00
Frenches Mustard Tbsp 5g	0.00	0.00	0.00	1.00
~	0.00	0.00	0.00	0.00
Hard Boiled Egg 28g	0.00	4.00	3.00	2.00	07:30 PM
Colby Jack Cheese per oz	0.50	7.00	8.00	1.00
~	0.00	0.00	0.00	0.00
Sharp Cheddar Cheese 28g	0.00	6.00	10.00	3.00	09:00 PM

Tuesday Lunch Run

Good run but colder than this morning - strange - winter - burr - still having some GI trouble so even though I was trying to push the pace I was still pretty slow - no problem no pain - I enjoyed the run - I have discovered something interesting if you are tired sleep more helps -

Time:	00:25:55
Distance:	1.50 mi
Elevation Gain:	99 ft
Calories:	411 C
Avg Temperature:	38.6 °F

Tuesday Lunch Run

Tuesday Morning Run

Good run - feeling a good bit better today as compared to Monday - I think I had some sore of bug or something - I was running well this morning and feeling pretty good - I was not pushing the pace and it shows - no pain no problems - OMG it was cold out this morning it was over 40 but felt very cold and it was completely over case so it was dark and gloomy - it is interesting how must having the Sun shining gives me a lift - blood sugar 73 this morning a record low - blood pressure 157/79 55 - a new low weight today which is very cool - yesterday I ate 11g carbs, 65g protein, 100g fat for 1103 calories

Time:	00:26:15
Distance:	1.52 mi
Elevation Gain:	64 ft
Calories:	373 C
Avg Temperature:	41.3 °F

Weight	298.4 lbs
Body Fat	22.9 %
Body Water	51.7 %
Bone Mass	11.1 lbs
Muscle Mass	218.8 lbs
Physique Rating	3
Visceral Fat	15
Metabolic Age	32 years
Daily Caloric Intake	6,703 C

Tuesday Morning Run