Saturday Tapri Long Run

Good run - wonderful weather - great group - lots of fun - there were eight of use - Meri was missing seems a Marathon is a good reason to miss a Tapir run - hope you had a great run Meri - we started off mostly together and as it worked out I had folks to run with the whole run - it was really interesting - I had never had people to run with during a long run before - it was fun - felt good ran well no pain no problems - I should be in good shape for the Historic Half on May 15th - Bert and I went to eat afterward - that was nice because we had not run together - blood sugar 87 pressure 164/83 52 - weight up a bit -

Time:	03:29:23
Distance:	12.33 mi
Elevation Gain:	1,073 ft
Calories:	2,464 C
Avg Temperature:	77.7 °F

Weight	273.7 lbs
Body Fat	17.4 %
Body Water	54.1 %
Bone Mass	10.9 lbs
Muscle Mass	215.1 lbs
Physique Rating	6
Visceral Fat	11
Metabolic Age	18 years
Daily Caloric Intake	6,497 C

Saturday Tapir Long Run

Friday Lunch Walk

Just went for a walk - just wanted to move a bit and get outside - it was real nice out today - I was in street clothes and my VFF - I did try running a bit in them just to see if I could and I was able to just fine - that was interesting - nice day - blood sugar 87 pressure 147/80 50 - weight down -

Time:	00:21:59
Distance:	1.21 mi
Elevation Gain:	50 ft
Calories:	188 C
Avg Temperature:	72.2 °F

Weight	271.3 lbs
Body Fat	20.2 %
Body Water	52.5 %
Bone Mass	10.5 lbs
Muscle Mass	206.1 lbs
Physique Rating	6
Visceral Fat	12
Metabolic Age	27 years
Daily Caloric Intake	6,209 C

Friday Lunch Walk

SlowSpokes Thursday Evening Ride

Wonderful ride - those who let the weather scare them away missed a good ride - it was beautiful out this evening - we had a smaller than usually crowd but a nice size group lots of old friends - a few regulars missing - Turtle preformed beautifully - I was a bit tired - I guess the swimming takes a bit out of me so I rode with the middle group tonight - it was fun this group is a good bit more laid back and I could easily keep up with them - no problems no pain - a good ride -

Time:	01:38:23
Distance:	24.86 mi
Elevation Gain:	948 ft
Calories:	680 C
Avg Temperature:	77.8 °F

SlowSpokes Thursday Evening Ride

Thursday Lunch Run by ashby3 at Garmin Connect - Details

Good run - I was a bit tired after this mornings swim and almost talked myself out of running but I got out there and enjoyed the run - I was slow though - I was trying to push it but did not have much gas in the tank - I got hungry this morning after the swim but before the run - I did not eat and kept my fast but It was different getting hungry - no problems but did have s slight pain in the left hamstring when climbing the hill - it was not too hot it was windy and it started raining after I got finished -

Good run - I was a bit tired after this mornings swim and almost talked myself out of running but I got out there and enjoyed the run - I was slow though - I was trying to push it but did not have much gas in the tank - I got hungry this morning after the swim but before the run - I did not eat and kept my fast but It was different getting hungry - no problems but did have s slight pain in the left hamstring when climbing the hill - it was not too hot it was windy and it started raining after I got finished -

Thursday Lunch Run

Thursday Morning Swim by ashby3 at Garmin Connect - Details

Good swim this morning - easier getting up and getting here this morning - I still need to get to bed earlier - I was plannig on adding two laps but I was feeling good and had the time so I added four - the swimming really does give me a workout with out feeling like it does until later - i do want to try to find some way to record my heart rate while doing it if I can - no problems I did have a little pain the the right elbow and shoulder but I think it is just because they are not use to me doing this - they did not hurt after the swim - blood sugar 97 pressure 145/77 50 - weight down a bit

Time:	00:54:52
Distance:	0.45 mi
Calories:	350 C

Weight	276.0 lbs
Body Fat	18.1 %
Body Water	53.8 %
Bone Mass	10.9 lbs
Muscle Mass	215.1 lbs
Physique Rating	6
Visceral Fat	12
Metabolic Age	19 years
Daily Caloric Intake	6,505 C

Thursday Morning Swim

Wednesday Lunch Run

Good run - felt good and felt like I was running well - warm and muggy out there - told myself to just relax and enjoy the run because I am just going to be a bit slower with the warmer weather - I was slower but not a lot - no problems no pain -

Time:	00:25:13
Distance:	1.55 mi
Elevation Gain:	58 ft
Calories:	339 C
Avg Temperature:	75.5 °F

Wednesday Lunch Run

Wednesday Legs & Core Workout

Good workout - easier getting there today - no pain no problems - I did one set to failure of Machine Squats, Leg Presses, Leg Extensions, Seated Leg Curls, Prone Calf Curls, Hip Adduction, Hip Abduction and Seated Calf Presses also one set of 100 Ab Crunches and Back Extensions - blood sugar 97 pressure 147/72 54 - weight up again -

Time:	00:52:48
Distance:	0.73 mi
Elevation Gain:	0 ft
Calories:	410 C

Weight	276.5 lbs
Body Fat	15.7 %
Body Water	55.3 %
Bone Mass	11.2 lbs
Muscle Mass	221.7 lbs
Physique Rating	6
Visceral Fat	11
Metabolic Age	12 years
Daily Caloric Intake	6,718 C

Wednesday Legs & Core Workout

Tuesday Morning Swim

Good swim - I am improving a little and I did go a little farther today - I tried wearing the water proof HR strap and looping the 310 right over the transmitter but it still did not get any real useful data - I thought this would work but alas - durning my last two laps I found out I could do two breast strokes while exhaling - this was not difficult and really seemed to make me go faster - I tried doing three and could but this was a bit tiring - my blood pressure seems to be dropping - weight is down today - it went down today as much as it went up yesterday - blood sugar 88 pressure 145/77 51 -

Time:	00:34:02
Distance:	0.34 mi

Weight	275.0 lbs
Body Fat	16.2 %
Body Water	55.0 %
Bone Mass	11.1 lbs
Muscle Mass	219.4 lbs
Physique Rating	6
Visceral Fat	11
Metabolic Age	14 years
Daily Caloric Intake	6,640 C

Tuesday Morning Swim

Tir ra nOg Club Run # 34

Good run and a bit warm - I was felt really slow at the beginning better in the middle and pretty good at the end - Jon was there when I got there - he took off early so he could run the 3 mile loop twice - no pain no problems - still a lot of damage around from the storm last week - nice gathering after the run - Jon, Emily, Merida(Emily's sister) Meri and Emily's mother were there - also so saw Ron, Deelp, Susan, Wayne among others after the run - Jon, Emily, Merida, Emily's mom, Meri and I went next door to the new Ti place to eat - it was nice and the food was good - Bert joined us a little later - it was real nice to see him - he said his run last Saturday was pretty good - I am glad he is getting better -

Time:	00:53:02
Distance:	3.17 mi
Elevation Gain:	133 ft
Calories:	839 C
Avg Temperature:	74.4 °F

Tir ra nOg Club Run # 34

Monday Lunch Run by ashby3 at Garmin Connect - Details

Good run - not fast but I felt pretty good - warm out there - will be hot soon - no pain no problems -

Time:	00:25:07
Distance:	1.52 mi
Elevation Gain:	73 ft
Calories:	339 C
Avg Temperature:	72.0 °F

Monday Lunch Run

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

Good workout - had trouble getting myself to go again - not sure what is wrong but I did make it - added weight to one routine - 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

Time:	00:39:23
Distance:	0.20 mi
Elevation Gain:	0 ft
Calories:	329 C

Weight	279.1 lbs
Body Fat	15.0 %
Body Water	55.9 %
Bone Mass	11.4 lbs
Muscle Mass	225.8 lbs
Physique Rating	6
Visceral Fat	10
Metabolic Age	12 years
Daily Caloric Intake	6,857 C

Monday Morning Arms, Upper Body and Core Workout

Good Friday Run

Not sure I would call this a good run but it was a run - I decided to do my 'long' run today because to the Galloway Kick Off Saturday and I was off today - I decided to do it at the gym because the weather was suppose to be bad - I found it unpleasant but better than not running also I could watch a movie while running - I wen through three treadmills the first two just stopped while I was using them - I ran the first 4 miles straight the last 2.5 with a 4 minute run 1 minute walk - set the grade to 1 because I have heard that makes it more like running outside - I had planned to do 8 miles but I did not eat anything before running and I got hungry while running and I had no water with me - next time I will plan better - no pain no problems just boredom - blood sugar 88 pressure 167/84 56 - weight down today -

Time:	01:34:32
Distance:	6.53 mi
Calories:	1,284 C

Weight	271.7 lbs
Body Fat	20.2 %
Body Water	52.5 %
Bone Mass	10.5 lbs
Muscle Mass	206.3 lbs
Physique Rating	6
Visceral Fat	12
Metabolic Age	27 years
Daily Caloric Intake	6,218 C

Good Friday Run

Slow Spokes Thursday Evening Ride

Good ride we had a nice crowd tonight - I have not been having a good day - problems at work and I did not feel well this morning so I did not swim before work and it was rainy at lunch time so no lunch run - I was looking forward to this ride - the trike preformed well - I got mad because the group dropped me and the changed to route - I was out of sight when they turned - I really do not mind being off the back - I am still 272 pounds and even though I try I just cannot keep up with the group - I like the challenge of trying to but I am not able to do so - what upset me was them not pausing at the turn until I could see that they turned - Oh well I will get over it - I still had a good ride - no problems no pain - blood sugar 100 pressure 162/84 56 - weight up a bit

Time:	01:49:52
Distance:	30.29 mi
Elevation Gain:	1,086 ft
Calories:	885 C
Avg Temperature:	67.1 °F

Weight	274.6 lbs
Body Fat	20.0 %
Body Water	52.7 %
Bone Mass	10.6 lbs
Muscle Mass	209.1 lbs
Physique Rating	6
Visceral Fat	12
Metabolic Age	25 years
Daily Caloric Intake	6,314 C

Slow Spokes Thursday Evening Ride

Wednesday Lunch Run by ashby3 at Garmin Connect - Details

Good run - felt good but not fast and I was not fast - I felt especially sluggest at the beginning and got better later on - not bad for a Leg workout day - was warm and nice out there sort of dry - no problems no pain second day running with no KT tape on -

Time:	00:26:50
Distance:	1.52 mi
Elevation Gain:	68 ft
Calories:	334 C
Avg Temperature:	78.6 °F

Wednesday Lunch Run

Wednesday Morning Legs and Core Workout

Good workout - felt pretty good - added a routine to the set - no problem not pain - I did one set to failure of Machine Squats, Leg Presses, Leg Extensions, Seated Leg Curls, Prone Calf Curls, Hip Adduction, Hip Abduction and Seated Calf Presses also one set of 100 Ab Crunches and Back Extensions blood sugar 94 pressure 142/80 52 - weight down a bit -

Time:	00:47:39
Distance:	0.80 mi
Elevation Gain:	0 ft
Calories:	311 C

Weight	272.6 lbs
Body Fat	19.4 %
Body Water	53.0 %
Bone Mass	10.6 lbs
Muscle Mass	209.1 lbs
Physique Rating	6
Visceral Fat	12
Metabolic Age	24 years
Daily Caloric Intake	6,308 C

Wednesday Morning Legs and Core Workout

Running after my flat

I decided to lock the trike up and go and get the van and fix the flat at home - I started walking but then I thought - maybe I can run in my riding sandals so I tried and it was fine in fact it felt completely normal - running in sandals may be just fine - a year ago I would have never considered running I would most likely just walked or tried to get a ride -

Time:	00:14:18
Distance:	1.20 mi
Elevation Gain:	64 ft
Calories:	161 C
Avg Temperature:	91.1 °

Running after my flat

Tuesday Evening Greenfield Ride - Flat

Well bummer - went to Greenfield to do A Tuesday evening ride and I was having a good ride when coming down a little hill at about 26 mph Turtle started to fish tail around - it was not hard to control or to slow down and stop safely - flat rear tire - I walked her to a light pole and locked her to it then started walking to get the van - I decided to take her home and work on her there - right after I started walking I was thinking - I am a running now - lets see if I can run in my bike shorts and riding sandals - it was just fine no problem with this pair of shorts that do have a pretty small shammy and the sandals felt real good for running in - I replaced the wheel and did some other additional little things that needed to be done to her - she should be ready to to ride for the Thursday evening ride - I also took time to check out the Tour after I rebuilt her - ridding her is very different from the Expedition - everything seemed to be working just fine - she is ready to sell - I am a little sad about that but I will not ride her anyway so best to sell her -

Time:	00:08:31
Distance:	1.98 mi
Elevation Gain:	89 ft
Calories:	71 C
Avg Temperature:	91.1 °F

Tuesday Evening Greenfield Ride - Flat

Tuesday Lunch Run

Good run - felt slow and tied but OK - maybe the swim tired me out - no problems no pain - it was a good run and nice out today -

Time:	00:26:08
Distance:	1.56 mi
Elevation Gain:	62 ft
Calories:	330 C
Avg Temperature:	70.0 °F

Tuesday Lunch Run

Tuesday Morning Swim

OK well this went well but what a surprise it was - I have spent so much time swimming with SCUBA and snorkeling gear I found swimming without fins was a lot harder than I thought - I felt awkward at fist but after the third lap I started to get comfortable again - mostly I did Breast and Back stroke Breast stroke down Back stroke back - I did one half lap of American Craw - I shoulders are defiantly tired - I wish I could record more than just my time I would really like to see heart rate - I could not get the H20 Audio to work but the mask worked well - the pool was great - water temp perfect - blood sugar 87 pressure 152/76 49 - weight up again - I am not happy with this trend but not sure what is happening -

Time:	00:37:25
Distance:	0.28 mi
Calories:	246 C

Weight	274.6 lbs
Body Fat	18.1 %
Body Water	53.8 %
Bone Mass	10.9 lbs
Muscle Mass	214.1 lbs
Physique Rating	6
Visceral Fat	12
Metabolic Age	19 years
Daily Caloric Intake	6,469 C

Tuesday Morning Swim

Tir ra nOg Club Run #33

Real nice run - I was and felt slow and heavy but I did enjoy the run the first mile was not fun the second was better and the third was pretty good but I was still slow and had no kick for the end - we had a nice group tonight Jon, Emily and Meri also for the first time that I know of Ron and Micki were there I also saw Windy, Dileep, Susan and Wayne - we had a nice little gathering after the run - no pain no problems - weather was real nice tonight -

Time:	00:52:29
Distance:	3.10 mi
Elevation Gain:	126 ft
Calories:	752 C
Avg Temperature:	72.2 °F

Tir ra nOg Club Run #33

Monday Arms, Upper Body and Core Workout

Good workout - having trouble with wanting to do my strength workouts - just not into them for some reason but I got myself there and I am glad I did - planning to try swimming Tuesday - will have to see if I can get myself to do it - added weight to two routines and one core routine - 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 97 pressure 166/64 58 - weight is again up a tiny bit -

Time:	00:44:09
Distance:	0.23 mi
Elevation Gain:	0 ft
Calories:	401 C

Weight	273.2 lbs
Body Fat	19.6 %
Body Water	52.9 %
Bone Mass	10.6 lbs
Muscle Mass	209.0 lbs
Physique Rating	6
Visceral Fat	12
Metabolic Age	24 years
Daily Caloric Intake	6,307 C

Monday Arms, Upper Body and Core Workout

Team CBC 48 miles ride - My Way Tarvan

Really good ride - My Way was closed due to the power I guess - we had 13 on the slow 48 miles route - I ended up being the ride leader - we had to detour for the first part of the ride Avert Fairy was closed - I did not know how to get around that but some of the other did - we had one flat but no other problems - I had a real good ride and was riding well - the Catrike is just great - my blood sugar was 109 pressure 166/84 49 weight up a bit - I was feeling just fine after the 8 mile run the day before -

Time:	02:51:48
Distance:	47.22 mi
Elevation Gain:	1,503 ft
Calories:	1,334 C
Avg Temperature:	70.4 °F

Weight	273.0 lbs
Body Fat	18.3 %
Body Water	53.6 %
Bone Mass	10.8 lbs
Muscle Mass	212.2 lbs
Physique Rating	6
Visceral Fat	12
Metabolic Age	20 years
Daily Caloric Intake	6,406 C

Team CBC 48 miles ride - My Way Traven

My pictures are HERE

Saturday Tapir Group Run

Really good run - I think the weather threat kept some folks away but the weather behaved and we got a real good run in - Bert is still healing so I was planning to run alone but Linda was nursing a shoulder and slowed down and ran with me - it was nice to run with her - Bert did walk and run a bit he said - he did five miles which I think it great - Meri, Susan and John(JoAnn's Friend) was also there - we had a nice gathering after the run and it was a real nice day - I treated myself to Sushi after the run - I try real hard to really limit my carbohydrates so I only do this once a month or less but I do like Sushi so once in a while - my feet do not hurt after this run this is a first after an 8 mile run - blood sugar this morning 90 pressure 166/86 54 weight up a tiny bit - I am wearing a pedometer right now because I am in a walking competition at work after the run I have taken 17022 steps -

Time:	02:21:20
Distance:	8.20 mi
Elevation Gain:	804 ft
Calories:	1,940 C
Avg Temperature:	71.2 °F

Weight	272.0 lbs
Body Fat	17.0 %
Body Water	54.3 %
Bone Mass	10.9 lbs
Muscle Mass	214.8 lbs
Physique Rating	6
Visceral Fat	11
Metabolic Age	17 years
Daily Caloric Intake	6,481 C

Saturday Tapir Group Run

Friday Arms, Upper Body and Core Workout

Wow I did not feel like working out this morning but I had a good workout anyway and I am glad I got up and went - blood sugar 88 pressure 151/84 59 - weight down again - a new low weight not counting the major dip after the long ride weekend in Oriental -

Time:	00:45:05
Distance:	0.80 mi
Elevation Gain:	0 ft
Calories:	376 C

Weight	271.7 lbs
Body Fat	18.6 %
Body Water	53.4 %
Bone Mass	10.7 lbs
Muscle Mass	210.5 lbs
Physique Rating	6
Visceral Fat	12
Metabolic Age	21 years
Daily Caloric Intake	6,347 C

Friday Arms, Upper Body and Core Workout

SlowSpokes Thursday Evening Ride

Really nice ride - I felt great and rode well - I went out with the fast group and tried to hang on - I could keep them in sight but I could not hang with the group - I am OK with this I just sort of think of it as a turtle trying to caught the rabbit - I got the iSport to work again and I also moved it to a easier place to see and use while riding - at fist it was giving me bazaar number but then is settled down and seemed to work well during the ride - Turtle is preforming real well -

Time:	01:35:43
Distance:	27.39 mi
Elevation Gain:	951 ft
Calories:	794 C
Avg Temperature:	72.1 °F

SlowSpokes Thursday Evening Ride

My pictures are HERE

Thursday Lunch Run

Good run - not very fast and I felt slow out there today - usually do seem to after a really good day like Wed. - felt good was running well just did not feel fast or light - no pain no problems - blood sugar 101 pressure 161/84 51 weight down a bit -

Time:	00:25:00
Distance:	1.57 mi
Elevation Gain:	66 ft
Calories:	344 C
Avg Temperature:	62.3 °F

Weight	274.1 lbs
Body Fat	16.5 %
Body Water	54.8 %
Bone Mass	11.0 lbs
Muscle Mass	217.8 lbs
Physique Rating	6
Visceral Fat	11
Metabolic Age	15 years
Daily Caloric Intake	6,586 C

Thursday Lunch Run

Wednesday Lunch Run by ashby3 at Garmin Connect - Details

Good run really good run - felt good and was running well - first run or anything since 275 miles cycling at CNC last weekend - I felt like I was really quick and it is the best time and pace I have had on this route - I got a bit sun burnt at CNC so I had made myself stay out of the Sun and rest - guess it has done me well - I am working on increasing my cadence when running and today's was better - no problems no pain - blood sugar 97 pressure 161/84 50 weight is up a bit again from the low after the ride but I did expect a rebound now if I can just get it to settle - it is still bellow my previous low - body fat is down again -

Time:	00:22:46
Distance:	1.52 mi
Elevation Gain:	77 ft
Calories:	343 C
Avg Temperature:	59.9 °F

Weight	275.2 lbs
Body Fat	17.2 %
Body Water	54.3 %
Bone Mass	11.0 lbs
Muscle Mass	217.0 lbs
Physique Rating	6
Visceral Fat	11
Metabolic Age	16 years
Daily Caloric Intake	6,562 C

Wednesday Lunch Run

Morning run before packing for CNC

I had taken the day off so I planning on a nice morning run from home - I had planned on doing just 2 miles but was feeling so well I did 3 - it was a good run - I was feeling great and running well - no problems no pain -

Time:	00:46:41
Distance:	3.03 mi
Elevation Gain:	83 ft
Calories:	723 C

Morning run before packing for CNC

CNC Spring Sunday Rides 55 miles

Another nice day - the morning was cool and gloomy but not bad and the day turned out nice - I was sort of burnt this morning and wanted to sleep in a bit but some folks in the hall decided that 7:30 AM was late enough for everyone and turned the lights on - all the lights - so I got upd slowly - I wanted to pack up before I rode so I sent texts to the group telling them I did not think I could make the 9AM start time and to go with out me that I was planning to ride the 30 mile loop and if I wanted more I would then do the 20 mile loop - Leah came over to the Center to use the power - she was having battery problems with her phone - when she left I was almost finished packing and she asked me when I thought I would be ready - I told her I thought I could be there in 10 minutes - she said they would wait - I got to the start about 9:12 so only 12 minutes late - I was fun riding with the group again - the 55 miles route was a good bit different 50 mile route it did however include the terrible 4 mile piece of road from Friday - i really hope I never have to ride that piece of road again - we tried again riding down the middle of the lane and that was better until a car came up from behind - the ride was really nice and everyone seemed to enjoy it but one could tell some of us were a bit tired - after the ride Wayne, Leah and I had our traditional after the ride lunch at King's Restaurant for barbecue - it was good - my blood sugar Saturday morning was 84 and this morning was 64 - so even though I was eating some fruit and peanut butter I was doing well my pressure was 160/80 51 - my weight Monday morning was down a lot - I hope it is correct and not just a water loss -

Time:	03:30:03
Distance:	55.13 mi
Elevation Gain:	370 ft
Calories:	1,100 C
Avg Temperature:	65.5 °F

Weight	267.8 lbs
Body Fat	20.9 %
Body Water	52.1 %
Bone Mass	10.3 lbs
Muscle Mass	201.5 lbs
Physique Rating	6
Visceral Fat	13
Metabolic Age	30 years
Daily Caloric Intake	6,057 C

CNC Spring Sunday Rides 55 miles

My Pictures are HERE

CNC Saturday Ride Century

Had a great ride with Leah, Dana, Paul, Wayne and Chris. We also picked up several others along the way. The weather started out cool and damp but warmed up and turned nice. This was a completely different route than Friday and mostly the roads were pretty good and none as back as that 4 mile piece fro Friday - it was again very nice county to ride through and mostly flat - on thing about flat land riding - when doing it you never stop pedaling - there are no real hills to climb but also no downhills - the was one bridge over the inter-coastal waterway that we did climb twice but that was really it - Wayne and I had plan to ride less 69 for me and 87 for Wayne but I missed the turn off for the 69 and Wayne decided to do the century so I just did the century also - it was a lot of fun but a little painful by the end - This was the second century is the two days here - my first double century.

Time:	06:31:29
Distance:	101.11 mi
Elevation Gain:	410 ft
Calories:	2,301 C
Avg Temperature:	63.2 °F

CNC Saturday Ride Century

My Pictures are HERE

CNC Spring Friday afternoon Ride 50 miles by ashby3 at Garmin Connect - Details

After lunch we gathered back together and repeated the 50 mile route - the only problem with repeating the route is that we had to ride the terrible 4 miles of road again - it was also a lot more wind in the afternoon - we had a good ride and a nice time but it was a long day -

Time:	03:02:49
Distance:	50.72 mi
Elevation Gain:	309 ft
Calories:	1,374 C
Avg Temperature:	82.0 °F

CNC Spring Friday afternoon Ride 50 miles

CNC Spring Friday Morning Ride 50 miles

Nice morning just a bit cool - got up ate breakfast and went down toward the starting area - met Leah and Dana on the rode they were walking to the check-in area - went with them and after check in they setup their camps - then we met up with Wayne, Paul, Tad and Paul - Leah really wanted to do a century but they did not have a century route Friday so we planned on riding the 50 twice - it was a real nice ride some of the roads were a bit rough but the scenery was wonderful - the route was interesting it was a combination of out and backs and a big loop - there was one 4 mile stretch of extremely rough road right before you arrived at the last rest stop - the rest stops were great and the folks at the were very friendly and pleasant - there was not much there for a cave man so I just had banana and apple pieces with peanut butter on them - not exactly paleo but not too bad - must admit I did enjoy the fruit and peanut butter - when we got back everyone else went to lunch - I went to my camp and rested while waiting to start the second ride - it was a good ride - my right knee had started hurting so I put KT tape on it and that helped a lot

Time:	03:30:03
Distance:	55.13 mi
Elevation Gain:	370 ft
Calories:	1,100 C
Avg Temperature:	65.5 °F

CNC Spring Friday Morning Ride 50 miles

My Pictures are HERE

CNC Spring Thursday riding around Oriental

I arrive at about 5:10 PM - got checked in and went to the Oriental Woman's Center where I setup up my indoor camp then just got on Turtle and went looking around. Found Wayne and we talked a bit - could not find Leah or Dana so I called Leah and left her a message - she called back a little later and told me that she and Dana were not arriving until Friday morning and we made plans to meet and ride Friday - then I just toured around a bit and went back to the Center went it started getting dark and cool.

Time:	00:53:31
Distance:	5.81 mi
Elevation Gain:	0 ft
Calories:	210 C
Avg Temperature:	69.1 °F

CNC Spring Thursday riding around Oriental

My Pictures are HERE

Wednesday Lunch Run

Good run - first run after Knoxville Half - felt good and ran well - was not as peppy as usual but I assume I am still recovering - Saw Jessica yesterday and it hurt but also felt good and seemed to really help with the tightness - she said she told me she could tell I had run a lot recently - blood sugar 92 pressure 178/92 53 - weight is down a bit - it went up several pounds the day after the Half and I noticed it did the same thing last month after that Half - interesting -

Time:	00:24:19
Distance:	1.53 mi
Elevation Gain:	74 ft
Calories:	338 C
Avg Temperature:	54.3 °F

Weight	280.1 lbs
Body Fat	22.3 %
Body Water	51.6 %
Bone Mass	10.5 lbs
Muscle Mass	207.0 lbs
Physique Rating	3
Visceral Fat	14
Metabolic Age	33 years
Daily Caloric Intake	6,269 C

Wednesday Lunch Run

Knoxville Half Marathon

What at great but hilly race - the folks who put on the race did an excellent job - everything was done in a really classy way - I will do this event again - I felt good and ran well - I ran the whole race solo - Bert my running buddy was injured however he did walk the race an finished - this is another PR for me and with the hills here I am surprised but pleased - blood sugar 99 this morning -

Time:	03:40:18
Distance:	13.29 mi
Elevation Gain:	892 ft
Calories:	3,436 C
Avg Temperature:	49.8 °F

Knoxville Half Marathon

My pictures are HERE

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

Good workout but I was a bit tired not sure why - I went to bed on time last night - I will add weight to the Pullins next week and I added weight to the Ab Crunches this time - might be time to add weight to the Standing Dumbbell presses also - 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 - I had Sushi for lunch two rolls - first rice and carbs in at least two months - I enjoyed it but it really spiked my blood sugar so I will not do that often - blood sugar 119, pressure 175/84 52 weight up a bit body bat down a bit - no more workouts or run until the Knoxville Half - I may go for a walk at 11AM today -

Time:	01:13:18
Distance:	0.80 mi
Elevation Gain:	0 ft
Calories:	525 C

Weight	283.1 lbs
Body Fat	19.6 %
Body Water	53.1 %
Bone Mass	11.0 lbs
Muscle Mass	216.6 lbs
Physique Rating	6
Visceral Fat	12
Metabolic Age	23 years
Daily Caloric Intake	6,579 C

Friday Arms, Upper Body and Core Workout

Today before my workout I got John do my measurements here are the results of the four times I have had him do them:

Total Inches Lose		8.50	11.50	16.50
Total Pounds Lose – 410	76.00	93.50	106.40	109.60

Date	5/27/10	1/3/11	2/14/11	4/1/11
Height	75.50	75.50	75.50	75.50
Weight	334.00	316.50	303.60	300.40
Body Fat	24.60	20.80	28.80	19.60
BMI	41.20	39.00	37.52	37.13
Blood Sugar			88.00	119.00
Blood Pressure Systolic	152.00	138.00	172.00	175.00
Blood Pressure Diastolic	80.00	64.00	78.00	84.00
Resting Hear Rate	78.00	75.00	53.00	52.00
Chest Skinfold	34.00	27.70
Abdomen Skinfold	19.00	17.60
Thigh Skinfold	20.00	13.70
Shoulder Circ. inches	55.00	53.50	53.75	53.25
Chest Circ. Inches	56.25	54.50	54.50	54.00
Abdomen Circ. Inches	57.00	55.00	54.50	53.00
Hips Circ. Inches	50.00	49.00	49.50	47.00
Rt Biceps Circ. Inches	14.50	14.50	14.50	15.00
Rt Forearm Circ. Inches	13.00	12.50	12.50	12.25
Rt Thigh Circ. Inches	26.50	25.50	24.00	24.00
Rt Calf Circ. Inches	19.50	19.00	18.50	18.50
Lt Biceps Circ. Inches	15.00	14.25	14.50	15.00
Lt Forearm Circ. Inches	13.00	12.50	12.25	12.25
Lt Thigh Circ. Inches	24.50	25.50	25.00	24.00
Lt Calf Circ. Inches	19.00	19.00	18.25	18.50