Thursday Lunch Run

Good run - felt good and was running well- no pain no problems - was still gloomy but not raining which was nice - felt like I was running a bit faster - the Gliders felt funny - before when I would do them is was just like my regular running but faster this time it felt different - not sure why but I did not like it - I know I ran twice on the last day before Knoxville but I had to skip my Wednesday run due to rain so I ran twice - looking forward to Knoxville -

Time:	00:24:34
Distance:	1.53 mi
Elevation Gain:	518 ft
Calories:	374 C
Avg Temperature:	42.6 °F

Thursday Lunch Run

Thursday Morning Run

Good run but I was feeling slow - I did do my Gliders and they were the only thing that improved on a real slow time - yucky morning cloudy, dark and drizzly - it was cool but not too cold however I was pretty wet when I got back - felt good and was running well but a little slow - no pain no problems - blood sugar 104??? this morning - pressure 152/84 52 - weight and body fat down a bit -

Time:	00:24:32
Distance:	1.52 mi
Elevation Gain:	249 ft
Calories:	362 C
Avg Temperature:	39.7 °F

Weight	280.0 lbs
Body Fat	18.1 %
Body Water	53.9 %
Bone Mass	11.1 lbs
Muscle Mass	218.4 lbs
Physique Rating	6
Visceral Fat	12
Metabolic Age	18 years
Daily Caloric Intake	6,625 C

Thursday Morning Run

Wednesday Legs and Core Workout

Good workout - felt good and I may need to ad weight to a few of the routines next week - also to the abs machine for core - I did one set to failure of Machine Squats, Leg Presses, Leg Extensions, Seated Leg Curls, Hip Adduction, Hip Abduction and Seated Calf Presses also one set of 100 Ab Crunches and Back Extensions - weight up a bit body fat down a bit - blood sugar 97 pressure 152/78 54 -

Time:	00:48:32
Distance:	0.80 mi
Elevation Gain:	0 ft
Calories:	361 C

Weight	281.5 lbs
Body Fat	19.5 %
Body Water	53.1 %
Bone Mass	11.0 lbs
Muscle Mass	215.7 lbs
Physique Rating	6
Visceral Fat	12
Metabolic Age	23 years
Daily Caloric Intake	6,544 C

Wednesday Legs and Core Workout

Tuesday Lunch Run

Good run - felt real good and was running very well - I tried adding four "Gliders" in the last half mile of the run - if you look at my cadence in the last half you can see them - I am not sure I am doing them correctly but what I did was pick a starting stopping point guessing where they were about 25 yards apart then I would run almost as fast as I felt I could - it was interesting and not too difficult - I plan to keep doing this on these runs - I wonder when and if I will see results for adding these to my morning and lunch runs - no pain no problems - blood sugar 84 pressure 152/82 54 - a new LOW weight this morning :)

Time:	00:24:05
Distance:	1.51 mi
Elevation Gain:	82 ft
Calories:	359 C
Avg Temperature:	47.5 °F

Weight	277.5 lbs
Body Fat	20.8 %
Body Water	52.3 %
Bone Mass	10.6 lbs
Muscle Mass	209.2 lbs
Physique Rating	6
Visceral Fat	13
Metabolic Age	28 years
Daily Caloric Intake	6,326 C

Tuesday Lunch Run

Tir ra nOg Club Run #32

Good run real good run - I felt good and was running well - I did a pretty good pace tonight - I am looking forward to the Knoxville Half this Sunday - believe it or not I am looking forward to trying some speed work after the Half - it was really nice out tonight especially compared to how gloomy and cold this morning - I met Jon after the run - I also saw Cara and met her friend Missy, saw Jerry, Lisa, Windy and some others - it was a nice night but cool so I left a little early -

Time:	00:49:37
Distance:	3.11 mi
Elevation Gain:	131 ft
Calories:	756 C
Avg Temperature:	46.2 °F

Tir ra nOg Club Run #32

Monday Morning Arms, Upper Body and Core Workout

Good workout- was not feeling very strong today and I was hurting a bit but not too bad - I did one set to failure 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 - got to talk to John a bit about his Marathon and his BQ - blood sugar 112 pressure 162/82 52 - first blood sugar above 99 in a long time - I did eat very late last night - weight down a bit -

Time:	00:56:08
Distance:	0.80 mi
Elevation Gain:	0 ft
Calories:	498 C

Weight	280.6 lbs
Body Fat	21.3 %
Body Water	52.1 %
Bone Mass	10.7 lbs
Muscle Mass	210.1 lbs
Physique Rating	6
Visceral Fat	13
Metabolic Age	29 years
Daily Caloric Intake	6,368 C

Monday Morning Arms, Upper Body and Core Workout

Tapir Time - Saturday Run in Umstead

Really good run - met Bert, Meri, Jon, Emily, Mickey, Barbra, Leslie, Geo, Lesley and a few others there were about a dozen of use a real nice group since the weather was not perfect - it was a bit gloomy and cool - Bert, Geo and I ran together most of the run - we did 1:1 intervals I was running very well especially since just did and Half last Sunday - blood sugar 89 pressure 160/84 52 -

Time:	02:01:48
Distance:	7.10 mi
Elevation Gain:	652 ft
Calories:	1,436 C
Avg Temperature:	44.4 °F

Weight	280.3 lbs
Body Fat	16.6 %
Body Water	54.8 %
Bone Mass	11.3 lbs
Muscle Mass	222.5 lbs
Physique Rating	6
Visceral Fat	11
Metabolic Age	14 years
Daily Caloric Intake	6,757 C

Tapir Time - Saturday Run in Umstead

Friday Arms, Upper Body and Core Workout

Good workout - first one since the Tobacco Road Half - no problems no pain - felt good - feeling normal again recovery from the Half seems to be complete - looking forward to the long run Saturday - I did one set to failure 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 - blood sugar 83 pressure 166/82 52 weight is down not a new low but close -

Time:	00:51:02
Distance:	0.80 mi
Elevation Gain:	0 ft
Calories:	435 C

Weight	278.9 lbs
Body Fat	19.9 %
Body Water	52.8 %
Bone Mass	10.8 lbs
Muscle Mass	212.5 lbs
Physique Rating	6
Visceral Fat	13
Metabolic Age	24 years
Daily Caloric Intake	6,437 C

Friday Arms, Upper Body and Core Workout by ashby3 at Garmin Connect - Details

SlowSpokes Thursday evening ride #2

Good ride almost cool out there - it was pretty cloudy but otherwise very nice - we had a nice group of cyclist with several more new rides - it was also nice to see lot of old friends - the new trike continues to impress me - I so so wish I had started with this trike - the power meter is working but I do need to do some calibrating it - I am not sure why it said I was producing over 1900 watts but the rest of the ride looked OK -

Time:	01:29:44
Distance:	20.44 mi
Elevation Gain:	755 ft
Calories:	577 C
Avg Temperature:	61.8 °F

SlowSpokes Thursday evening ride #2

Thursday Lunch Run

Good run - really nice out there today - felt good was running well - good pace - I put my old compression stockings on last night and wore them all night, seemed to help or maybe it is just that it takes time - no problems no pain looking forward to the Saturday run - blood sugar 96 pressure 166/88 52 - weight down a tad -

Time:	00:24:12
Distance:	1.50 mi
Elevation Gain:	75 ft
Calories:	360 C
Avg Temperature:	61.1 °F

Weight	281.0 lbs
Body Fat	17.0 %
Body Water	54.6 %
Bone Mass	11.2 lbs
Muscle Mass	221.8 lbs
Physique Rating	6
Visceral Fat	11
Metabolic Age	15 years
Daily Caloric Intake	6,737 C

Thursday Lunch Run

Wednesday Lunch Run

Good run - first run or workout since the Tobacco Road Half Marathon - I felt good but sitll a bit still - I was not pushing the pace but just trying to run nice and steady but I had a pretty good pace anyway - I have been a bit surprised about how tired and stiff I have been after this Half - I do seem to be recovering and should be fine for Knoxville in two weeks - no problem no pain - blood sugar 91 pressure 172/92 50 - weight up a bit -

Time:	00:23:57
Distance:	1.51 mi
Elevation Gain:	64 ft
Calories:	362 C
Avg Temperature:	70.2 °

Weight	281.1 lbs
Body Fat	17.5 %
Body Water	54.3 %
Bone Mass	11.2 lbs
Muscle Mass	220.8 lbs
Physique Rating	6
Visceral Fat	11
Metabolic Age	16 years
Daily Caloric Intake	6,705 C

Wednesday Lunch Run

Tobacco Road Half Marathon

Great Run - I ran the whole run with Emily - she was great we had a really good time - we ran one minute intervals the whole run and except for two or there times where we ran two runs by accident we did not deviate for the 1:1 - we were tired at the end but both had a kick at the end and Emily had more kick than I did and beat me by about ten paces - the weather was wonderful not too cool and never hot - we started running before Sun rise which was kind of neat - the race was just about perfect - the only think I know of that was not perfect was that they started the race about 20 minutes late due to the fact that there was an accident that slowed the traffic for those coming to the run and the buss moving folks from one of the parking areas - it would have been nice to have started on time but this did not really brother me - if I had been one of those stuck out there I would have liked it that they delayed the race - the full Marathon runner started 15 minutes after the half runners - this seemed strange but it did mean that there were always other runners around us which was pretty neat - I waited with Emily for her husband Jon who was running the full - Jon was running with the 5 hour pace group and they came in at 4:59 and change - pretty impressive - I was feeling good ran well did fell spent at about mile 9 but I recovered and did well until the last mile but in general this was my best run so far - we also saw Priscilla and her to friends, George, Lesley, John a trainer I work with some from Rex Wellness Garner and some other running who's names I have lost - also as volunteers Ron, Eric, Cara Hardin and few other who's name I have also lost - many thanks to all the volunteers - I even was recognized by a road cyclist from Team CBC who said hello as they road by - my feet are pretty sore but everything else is ding just fine - during the run no pain no problems but the feet after mile 11 or so - blood sugar was 87 and pressure 169/80 48 - it was a really fine day -

Time:	03:41:52
Distance:	13.34 mi
Elevation Gain:	511 ft
Calories:	3,450 C
Avg Temperature:	47.6 °F

Weight	282.3 lbs
Body Fat	18.4 %
Body Water	53.8 %
Bone Mass	11.1 lbs
Muscle Mass	219.3 lbs
Physique Rating	6
Visceral Fat	12
Metabolic Age	19 years
Daily Caloric Intake	6,661 C

Tobacco Road Half Marathon

My Pictures are HERE

Friday Arms, Upper Body and Core Worlout

Good workout - felt good and do seem to be making progress some of the routines seem easier and I am doing 12 of more reps so I will add weight soon - also I do seem to be building some muscle if I am not deceiving myself but I do think I am seeing some changes and some part seem to feel differently - blood sugar 78 pressure 153/82 47 - weight is down slightly - I seem to be losing weight while running less - I am not sure if this is true but I may experiment with this after my next two races - I have the pool available maybe I will start swimming on Tuesday and Thursday mornings I know it is also an endurance activity but it will be different from running -

Time:	00:47:53
Distance:	0.80 mi
Elevation Gain:	0 ft
Calories:	331 C

Weight	278.8 lbs
Body Fat	22.6 %
Body Water	51.5 %
Bone Mass	10.4 lbs
Muscle Mass	205.4 lbs
Physique Rating	3
Visceral Fat	14
Metabolic Age	34 years
Daily Caloric Intake	6,216 C

Friday Arms, Upper Body and Core Worlout

What I ate 3-17-11

Thursday, March 17, 2011	Carbs(g)	Protein(g)	Fat(g)	Servings	Time
Daily totals	10.30	111.40	170.60	Total Cal
Calories -	41.20	445.60	1535.40	2022.20
	2.0%	22.0%	75.9%
Oscar Mayer Smoked Turkey FF 28g	0.50	1.90	0.10	4.00	12:00 PM
Havarti Cheese 28g	0.00	6.00	11.00	3.00
Pickles Gherkins No Sugar per oz	1.00	0.00	0.00	1.00
Pickles B&B Slats No Sugar 28g	1.00	0.00	0.00	1.00
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	4.60	02:40 PM
~	0.00	0.00	0.00	0.00
Oscar Mayer Smoked Turkey FF 28g	0.50	1.90	0.10	4.00	09:00 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	2.00
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
Sharp Cheddar Cheese 28g	0.00	6.00	10.00	4.00	09:45 PM

SlowSpokes Thursday Evening Ride #1

A really good ride - our first Thursday evening Slow Spokes ride - we had a good size group with a number of new cyclist and a number of old friends who I have not seen or ridden with for some time - Turtle preformed beautifully I am so pleased with the new Turtle - I likely went out too fast since I am running the Tobacco Road Half Marathon this coming Sunday but I took it easy on the return trip - this Catrike Expedition is such a different animal from the Tour - down hills at so much fun now and as I learn just how hard and sharp I can take turns it will just get better - no pain no problems - good ride -

Time:	01:21:08
Distance:	20.16 mi
Elevation Gain:	738 ft
Calories:	587 C
Avg Temperature:	67.3 °F

SlowSpokes Thursday Evening Ride #1

My pictures are HERE

Thursday Morning Run

Good run - finally - it has been a while since I could say I had a good run - not very fast but I was not pushing the pace and was just running to enjoy it also I am suppose to be tapering - felt good and was running well - no pain no problems - blood sugar 90 pressure 155/82 54 - weight about the same -

Time:	00:18:27
Distance:	1.11 mi
Elevation Gain:	161 ft
Calories:	238 C
Avg Temperature:	38.7 °F

Weight	280.2 lbs
Body Fat	20.2 %
Body Water	52.7 %
Bone Mass	10.8 lbs
Muscle Mass	212.9 lbs
Physique Rating	6
Visceral Fat	13
Metabolic Age	25 years
Daily Caloric Intake	6,452 C

Thursday Morning Run

What I ate 3-13-16

Wednesday, March 16, 2011	Carbs(g)	Protein(g)	Fat(g)	Servings	Time
Daily totals	17.95	192.00	185.40	Total Cal
Calories -	71.80	768.00	1668.60	2508.40
	2.9%	30.6%	66.5%
Oscar Mayer Smoked Turkey FF 28g	0.50	1.90	0.10	4.00	12:00 PM
Havarti Cheese 28g	0.00	6.00	11.00	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	4.60	02:30 PM
~	0.00	0.00	0.00	0.00
New York Strip Steak 1 oz	0.00	8.00	2.60	12.00	06:00 PM
Broccoli 1 cup 91g	4.00	3.00	0.00	1.00
Iceberg Lettuce 5oz	4.00	1.00	0.00	0.50
Tomato 28g	0.90	0.20	0.00	1.00
Almonds 12 nuts	1.50	3.00	7.00	0.50
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	3.00
~	0.00	0.00	0.00	0.00
Sharp Cheddar Cheese 28g	0.00	6.00	10.00	4.00	09:00 PM

Wednesday Legs and Core Workout

Good workout - felt good and I did add weight to two routines - I did one set to failure of Machine Squats, Leg Presses, Leg Extensions, Seated Leg Curls, Hip Adduction, Hip Abduction and Seated Calf Presses also one set of 100 Ab Crunches and Back Extensions - legs are pretty tired now - blood sugar 87 pressure 172/87 54 - I have been trying to be off the blood pressure meds but I am going back on it -

Time:	01:04:01
Distance:	0.27 mi
Elevation Gain:	0 ft
Calories:	422 C

Weight	279.5 lbs
Body Fat	21.8 %
Body Water	51.9 %
Bone Mass	10.6 lbs
Muscle Mass	207.9 lbs
Physique Rating	6
Visceral Fat	13
Metabolic Age	31 years
Daily Caloric Intake	6,296 C

Wednesday Legs and Core Workout

What I ate 3-15-11

Thursday, September 15, 2011	Carbs(g)	Protein(g)	Fat(g)	Servings	Time
Daily totals	11.30	124.40	190.10	Total Cal
Calories -	45.20	497.60	1710.90	2253.70
	2.0%	22.1%	75.9%
Oscar Mayer Smoked Turkey FF 28g	0.50	1.90	0.10	4.00	12:00 PM
Havarti Cheese 28g	0.00	6.00	11.00	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	4.60	02:30 PM
~	0.00	0.00	0.00	0.00
Oscar Mayer Smoked Turkey FF 28g	0.50	1.90	0.10	4.00	06:00 PM
Havarti Cheese 28g	0.00	6.00	11.00	4.50
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	1.00
~	0.00	0.00	0.00	0.00
Sharp Cheddar Cheese 28g	0.00	6.00	10.00	4.00	08:00 PM

Tuesday Morning Run

OK run - really did not feel like running this morning and it was DARK out there - I like the extended daylight in the evening but not likely running in the dark before work - I am so tired of the cold - it took me a long time to warm up last night after I got home from the run - really did not feel good today - felt like I was dragging something - guess it is just a bad run - blood sugar 89 pressure 162/89 64 - weight up a bit - I have been eating a bit more because I feel like I need to - been trying to eat just one meal a day with a couple of snacks and that may not be enough - doing pretty well with not eating until noon but I am still eating too late most nights -

Time:	00:18:51
Distance:	1.07 mi
Elevation Gain:	187 ft
Calories:	256 C
Avg Temperature:	43.0 °

Weight	280.4 lbs
Body Fat	21.0 %
Body Water	52.3 %
Bone Mass	10.7 lbs
Muscle Mass	210.9 lbs
Physique Rating	6
Visceral Fat	13
Metabolic Age	28 years
Daily Caloric Intake	6,389 C

Tuesday Morning Run

Tuesday Monring Run

Monday, March 14, 2011	Carbs(g)	Protein(g)	Fat(g)	Servings	Time
Daily totals	8.30	151.30	203.95	Total Cal
Calories -	33.20	605.20	1835.55	2473.95
	1.3%	24.5%	74.2%
Oscar Mayer Smoked Turkey FF 28g	0.50	1.90	0.10	4.00	12:00 PM
Havarti Cheese 28g	0.00	6.00	11.00	4.00
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	4.60	02:00 PM
~	0.00	0.00	0.00	0.00
Roast Beef 28g	0.00	6.50	1.25	5.00	07:30 PM
Havarti Cheese 28g	0.00	6.00	11.00	4.50
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	0.00
Sharp Cheddar Cheese 28g	0.00	6.00	10.00	4.00	11:00 PM

Tir ra nOg Club Run #31

Good run - no problems no pain - felt good - forgot to turn the GS back on after the gym this morning - Saw Jon, Emily, Chris, Cara and Susan there tonight -

Time:	00:52:47
Distance:	3.30 mi
Calories:	755 C
Avg Temperature:	54.0 °F

Tir ra nOg Club Run #31

Monday Arms, Upper Body and Core

Good workout - no problems - still seems like I am not doing enough but my arms are tired - no problem no pain - blood sugar 90 pressure 178/92 52 - weight down again I just do not believe the scale so I am not sure what to do -

Time:	01:13:57
Distance:	0.70 mi
Calories:	449 C

Weight	278.5 lbs
Body Fat	18.2 %
Body Water	53.8 %
Bone Mass	11.0 lbs
Muscle Mass	216.9 lbs
Physique Rating	6
Visceral Fat	12
Metabolic Age	19 years
Daily Caloric Intake	6,571 C

Monday Arms, Upper Body and Core

What I ate 3-13-11

Sunday, March 13, 2011	Carbs(g)	Protein(g)	Fat(g)	Servings	Time
Daily totals	15.36	144.62	175.67	Total Cal
Calories -	61.44	578.48	1581.03	2220.95
	2.8%	26.0%	71.2%
Scrambled Eggs	1.00	6.50	7.60	5.00	08:00 AM
Shredder Cheddar 28g	0.00	7.00	9.00	5.00
Bacon one slice	0.06	2.77	4.57	6.00
Cottage Cheese 113g	4.00	5.00	13.00	2.00
~	0.00	0.00	0.00	0.00
~	0.00	0.00	0.00	0.00
~	0.00	0.00	0.00	0.00
Roast Beef 28g	0.00	6.50	1.25	5.00	07:30 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	0.00
Frenches Mustard Tbsp 5g	0.00	0.00	0.00	0.00
~	0.00	0.00	0.00	0.00
Sharp Cheddar Cheese 28g	0.00	6.00	10.00	0.00	08:30 PM
~	0.00	0.00	0.00	0.00
Sharp Cheddar Cheese 28g	0.00	6.00	10.00	0.00	11:00 PM