Tuesday Speed Work - Hill Repeats

Good run - I went to the track at the Garner High School and it was locked up - guess I was just luck last week finding it open - I really liked doing the runs there so I will continue to check it to see if it is open on Tuesdays after work - I was pretty annoyed when I found it locked - I was planning on just tanking my workout but on the drive home I got to thinking and remembered the hill repeats were also good for improving ones speed and since I have a hill very close to my home I decided to try that - I was not sure how long my hill was and if is was long enough to work but only why I could find out was to try it and see if folks think it was worthy doing - looking at my data it looks like my hill is .15 miles in length - it did not seem short when running up it but I found at the end I could run around the corner because that continues to climb and I will do that next time - this is what I did - I ran to the bottom of the hill turned around hit the Lap button and ran up the hill as quickly as I could - when I got to the top I hit the Lap button then i walk a few steps then ran slower back down the hill - as soon as I got to the bottom of the hill I started again - I was able to do three repeats next time I will try to do three again but with the extra distance -it was very hot but it was a pretty short workout - these short workout seem too short but I am tired - If someone reads this and I am doing this wrong please let me know -

Time:	00:16:48
Distance:	1.09 mi
Elevation Gain:	3 ft
Calories:	244 C
Avg Temperature:	93.4 °F

Tuesday Speed Work - Hill Repeats

Tuesday Morning Swim

Good swim - got tired during the swim and felt like I was fighting the water today - not sure why - no problems no pain - blood sugar 104 pressure 176/89 49 - wight is up -

Time:	00:55:18
Distance:	0.60 mi
Calories:	550 C

Weight	286.0 lbs
Body Fat	15.5 %
Body Water	55.7 %
Bone Mass	11.6 lbs
Muscle Mass	229.9 lbs
Physique Rating	6
Visceral Fat	11
Metabolic Age	12 years
Daily Caloric Intake	7,014 C

Tuesday Morning Swim

Tir ra nOg Club Run #36

Good run but very hot today - I felt good and ran well but I also decided not to push it tonight just run as let me body decide on the pace - I did very well only got a little spent toward the very end - I did not have a kick let in me but I enjoyed the run - I was not suffering in the heat - I got one of those Frog things that you wet and put around your neck - It felt good and maybe that helped me - was great to see Meri, Emily, Micki , Wendy, Jon, Dleep, Jim Ron among others tonight - no pain no problems - blood sugar 104 pressure 179/91 55 weight up a bit -

Time:	00:51:24
Distance:	3.11 mi
Elevation Gain:	125 ft
Calories:	782 C
Avg Temperature:	90.5 °F

Weight	284.3 lbs
Body Fat	14.6 %
Body Water	56.4 %
Bone Mass	11.7 lbs
Muscle Mass	231.2 lbs
Physique Rating	6
Visceral Fat	10
Metabolic Age	12 years
Daily Caloric Intake	7,052 C

Tir ra nOg Club Run #36

Galloway Training Run #4 - 2011

Good run really good run - I really enjoyed the run today - it was pretty wet out due to the rain the night before but it was cloudy and overcast so it was really nice out if the Sun had come out it would have been a sauna - Meri the group leader for our 13 minute pace group "The Tapirs" asked me if I would help out today and lead the pace with one of the others team leaders Emily, Jon's wife - I was really surprised to be asked and I must admit a bit concerned about my ability to do this but I zipped up my man suit and said I would do so - I had a great time - running with Emily again was such a pleasure - she is a very strong running - we had both been running for one year today - I enjoyed it so much I said something to Emily about how I should have asked about being a leader she said I still could so I talked to Meri about it and she was pleased to have me and told me to talk to Ron the group leader - he said I could and gave me a leaders shirt - I told me I would float between the Tapirs and Pacers(our 14-15 minute group) but mostly I hope to be running with the Tapirs - I admit I am pleased with this I never expected I would be a group leader with Galloway group - no problems no pain - blood sugar 94 pressure 189/93 55 - weight up -

Time:	01:43:56
Distance:	6.21 mi
Elevation Gain:	505 ft
Calories:	1,385 C
Avg Temperature:	74.2 °F

Weight	285.5 lbs
Body Fat	17.4 %
Body Water	54.5 %
Bone Mass	11.4 lbs
Muscle Mass	224.6 lbs
Physique Rating	6
Visceral Fat	12
Metabolic Age	15 years
Daily Caloric Intake	6,841 C

Galloway Training Run #4 - 2011

My Pictures are HERE

Friday Arms and Upper Body Workout

Good workout - felt good and it went well - did not feel like coming in this morning - just lazy but I had a good workout anyway - I slept well last night - added Chest Presses to my routine today - I did one set to failure of Cable Pull-ins, Cable Flies, Pull-ups, Pull-down, Seated Flies, Chest Press, Dumbbell Presses, Curls, Shrugs, Butterflies and Seated Triceps Extensions also one set of 100 Ab Crunches and Back Extensions - blood sugar 84 - pressure 154/80 49 - weight down a bit -

Time:	00:48:16
Distance:	0.01 mi
Elevation Gain:	0 ft
Calories:	279 C

Weight	281.0 lbs
Body Fat	19.7 %
Body Water	53.0 %
Bone Mass	10.9 lbs
Muscle Mass	214.7 lbs
Physique Rating	6
Visceral Fat	12
Metabolic Age	23 years
Daily Caloric Intake	6,511 C

Friday Arms and Upper Body Workout

SlowSpokes Thursday Evening Ride

Good ride - it was a bit warm but not bad - we had a nice group tonight - rode with the middle group tonight - just did not fell like hammering it and wanted to ride with others tonight - the group really split up on the way back and I was told we could ride off the front if we wanted to - I ended up passing everyone and getting back alone anyway - I was really feeling slow and sluggish at the beginning of the ride not sure where the burst of energy at the end came from - power meter was acting weird at the beginning of the ride but settled down after 18 minutes and seemed to be working properly after that -

Time:	01:47:10
Distance:	29.43 mi
Elevation Gain:	1,010 ft
Calories:	883 C
Avg Temperature:	87.5 °F

SlowSpokes Thursday Evening Ride

Thursday Morning Swim

Good swim - I was feeling well and enjoyed my swim - I could have swim more but I ran out of time - I need to try to get there earlier - I am trying to swim as fast as I can - having some minor soreness in my shoulders but that is expected - I will get Jessica to look at it next week - blood pressure 155/80 49 sugar 98 - weight up a bit -

Time:	00:55:49
Distance:	0.62 mi
Calories:	550 C

Weight	283.1 lbs
Body Fat	17.7 %
Body Water	54.2 %
Bone Mass	11.2 lbs
Muscle Mass	221.9 lbs
Physique Rating	6
Visceral Fat	12
Metabolic Age	17 years
Daily Caloric Intake	6,746 C

Thursday Morning Swim

Wednesday Lunch Run

Good run - was trying to push the pace but I was still pretty slow - felt like I was running pretty well but I was slow - felt good and no problem with the hills - had a little pain in the left hamstring no other problems - pretty hot today - blood sugar 94 pressure 180/90 55(started taking my meds again this morning) weight down a bit -

Time:	00:25:33
Distance:	1.53 mi
Elevation Gain:	62 ft
Calories:	343 C
Avg Temperature:	85.6 °F

Weight	282.8 lbs
Body Fat	20.9 %
Body Water	52.4 %
Bone Mass	10.8 lbs
Muscle Mass	212.9 lbs
Physique Rating	6
Visceral Fat	13
Metabolic Age	27 years
Daily Caloric Intake	6,461 C

Wednesday Lunch Run

Tuesday after work Speed work - Intervals

Good run - did not feel good but it was what I expected - I was able to get onto the trace at the Garner Senior High School - I do not know if I was suppose be be on it but it was open and no one was using it - one guy who looked like he may have been a coach of some sort walked by and looked at me but that was it - the track looked like asphalt but it was some sort of rubber - real real nice to run on - I ran one lap then started my first interval for one lap then I slowed down for half a lap then did my second interval then ran a slow half a lap - I had originally planned to run three or maybe even four but after the two I was spent - it was so hot - I plan or increasing the number of internals to four with the half lap resting runs in between - if I have done this wrong someone let me know - I was really spent when I finished but now I feel fine so I am not sure I did it correctly - my HR seems to show I was really pushing it as does my cadence and pace - maybe I just should have tried to have done more - I will try to do more next week -

Time:	00:14:10
Distance:	1.02 mi
Elevation Gain:	1 ft
Calories:	224 C
Avg Temperature:	91.7 °F

Time:	00:14:10
Moving Time:	00:13:32
Elapsed Time:	00:14:10

Avg Speed:	4.3 mph
Avg Moving Speed:	4.5 mph
Max Speed:	5.9 mph

Avg Pace:	13:52 min/mi
Avg Moving Pace:	13:14 min/mi
Best Pace:	10:07 min/mi

Tuesday after work Speed work - Intervals

Tuesday Morning Swim

Good swim - felt good getting use to being in the water again - got a bit tired toward the end but not bad - I did swim the first lap even though these is no time in it - I forgot to stop the Forerunner - I added 3 minutes to my time so it should be close to correct - no problems no pain - blood pressure 176/90 55 sugar 84 - weight down a bit -

Time:	00:59:56
Distance:	0.65 mi
Calories:	500 C

Weight	284.0 lbs
Body Fat	16.4 %
Body Water	55.0 %
Bone Mass	11.4 lbs
Muscle Mass	225.9 lbs
Physique Rating	6
Visceral Fat	11
Metabolic Age	13 years
Daily Caloric Intake	6,878 C

Tuesday Morning Swim

Tir ra nOg Club Run #35

Fair run - I felt really bad when I started my legs and feet felt like I had sand bags on them - I just did not fell like I had any power - after the first half a mile I got to feeling better - it was pretty hot and muggy this also got better for the last half a mile - I felt like I was slow and I was but I did speed up a bit during the last mile - no problems no pain - saw Jon, Emily, Meredith, Meri, Ron Micki, Deelp, Wendy, Lisa and John among some others - we had a nice gathering after the run - it really gave my spirits a lift -

Time:	00:53:01
Distance:	3.13 mi
Elevation Gain:	119 ft
Calories:	812 C
Avg Temperature:	90.7 °F

Tir ra nOg Club Run #35

Monday Lunch Run

Good run - pretty warm - I did not feel very strong so just planned on a comfortable run - I ran as fast as was comfortable and it was slow - no problems no pain - blood sugar 97 pressure 178/88 52 -

Time:	00:25:40
Distance:	1.52 mi
Elevation Gain:	124 ft
Calories:	330 C
Avg Temperature

Weight	285.5 lbs
Body Fat	15.6 %
Body Water	55.6 %
Bone Mass	11.6 lbs
Muscle Mass	229.2 lbs
Physique Rating	6
Visceral Fat	11
Metabolic Age	12 years
Daily Caloric Intake	6,992 C

Monday Lunch Run

Monday Lunch Run

Monday Lunch Run by ashby3 at Garmin Connect - Details

Monday Lunch Run

Good run - pretty warm - I did not feel very strong so just planned on a comfortable run - I ran as fast as was comfortable and it was slow - no problems no pain - blood sugar 97 pressure 178/88 52 -

Time:	00:25:40
Distance:	1.52 mi
Elevation Gain:	124 ft
Calories:	330 C
Avg Temperature:	77.8 °F

Weight	285.5 lbs
Body Fat	15.6 %
Body Water	55.6 %
Bone Mass	11.6 lbs
Muscle Mass	229.2 lbs
Physique Rating	6
Visceral Fat	11
Metabolic Age	12 years
Daily Caloric Intake	6,992 C

Monday Lunch Run

Galloway Long Run #3 - 2011

Good run but challenging for me - this was a pretty hilly route and I am just 6 days past the Half so I did not do too bad - I had some trouble staying with the group many time I would drop off the back a little from the main group the run part of the walk to get caught up - this is not a problem for me I usually use a 4 and 1 interval but not at this pace - I like running with this group and I like the challenge - I am not sure one is suppose to be working this hard on the long run or if I can keep it up when the runs get even longer - when I look around the group everyone else seems to just be cursing - this is a smoking pace for me but this is what I need to do so I will finish the Donna - I had a little pain above and behind the right knee in the muscle otherwise no problems except being slow - the roue was a bit long was suppose to be a 5 mile run and we did 6+ oh well at least they did not charge us extra for it - one of our ladies fell today - I do not know her name - she fell right behind me - she hit my foot and I felt her hit the ground - I heard she is OK - shades of last spring - why do people fall behind me - with the temperature in the 70s I felt we were running too fast but most likely that is because I was having trouble keeping up - I need to keep these feeling to myself and just run - I over slept this morning - I made it there in time but did not take my blood sugar or pressure - weight is up a bit again -

Time:	01:34:02
Distance:	6.13 mi
Elevation Gain:	341 ft
Calories:	1,577 C
Avg Temperature:	74.8 °F

Weight	281.5 lbs
Body Fat	15.8 %
Body Water	55.4 %
Bone Mass	11.4 lbs
Muscle Mass	225.6 lbs
Physique Rating	6
Visceral Fat	11
Metabolic Age	12 years
Daily Caloric Intake	6,861 C

Galloway Long Run #3 - 2011

My Pictures are HERE

SlowSpokes Thursday Evening Ride

Good ride - first ride I had made in about two week - was nice to ride again - the Catrike is so nice - I am really enjoying her - I got a little tired about three quarters through the ride then felt better at the end - I was slower than I thought I should have been but I still enjoyed the ride - smaller than usual crowd tonight and we did get a tiny bit of rain at the end - today was Tri-Thursday I swam, ran and rode -

Time:	02:10:04
Distance:	33.94 mi
Elevation Gain:	1,247 ft
Calories:	999 C
Avg Temperature:	72.6 °F

SlowSpokes Thursday Evening Ride

Thursday Lunch Run

Good run - felt good and felt like I was running well - I felt real good considering I swam this morning - I guess I have now recovered form the Half - I was really trying to push the pace and even though I felt like I saw slowing down toward the end I did pretty well - no KT Tape at all today and no pain no problems - it was nice and cool out so I am sure that helped - warm enough to get up a sweat but not uncomfortable -

Time:	00:24:09
Distance:	1.51 mi
Elevation Gain:	73 ft
Calories:	279 C
Avg Temperature:	65.6 °

Thursday Lunch Run

Thursday Morning Swim

Good swim - no problems - was feeling good - H20 Audio worked fine and mask was not leaking today - I really like not having to count laps - I just hit the Lap button and swim - blood sugar 94 pressure 174/88 49 - weight up again - I am about to give up of losing more weight - I am eating the same things I have been it the same or less amounts and I am gaining weight - I just do not understand :( -

Time:	01:02:47
Distance:	0.71 mi
Calories:	540 C

Weight	284.0 lbs
Body Fat	19.1 %
Body Water	53.4 %
Bone Mass	11.1 lbs
Muscle Mass	218.7 lbs
Physique Rating	6
Visceral Fat	12
Metabolic Age	21 years
Daily Caloric Intake	6,647 C

Thursday Morning Swim

Wednesday Lunch Run

Good run - first run or anything since the MC Half - I was really trying to push my pace and I felt good but I was still tired and was pretty slow for how hard I was trying to run faster - I did have some minor little aches and pains but nothing bad or sharp and everything went away after a short time - was in the new blue Nimbus today - felt very good and not much different than the green ones with over 500 miles on them - I assume I was slow because I am still recovering from the Half - I am truly amazed how some of my friends can run the next day after a race or how some of them can run back to back marathons or halves - I am recovering well no stiffness in the legs now feet are not hurting so I am good - blood sugar 91 pressure 176/88 52 * - weight is about the same - I had some sugar free lemonade after the half Sunday but that is all I have had in tow weeks - if not using none sugar sweeters is suppose to help one lose weight when will it start??? -

Time:	00:25:41
Distance:	1.51 mi
Elevation Gain:	74 ft
Calories:	338 C
Avg Temperature:	63.8 °F

Weight	282.4 lbs
Body Fat	18.2 %
Body Water	53.8 %
Bone Mass	11.2 lbs
Muscle Mass	219.7 lbs
Physique Rating	6
Visceral Fat	12
Metabolic Age	19 years
Daily Caloric Intake	6,676 C

Wednesday Lunch Run

Marine Corps Historic Half Marathon

Good run - we went to the Expo and it was by far the largest one I have seem - it was very interesting and a good time walking around and just looking at everything - I had a real good time at the MCHH - the weather looked like it might not be great but was just fine - it could have been a lot hotter than it was and even through we started with very wet roads it did not rain - Meri and I road up together we met Micki and Kathryn - we started together but there was no way I was going to be able to run with those three so we split up in the first mile - I was a bit concerned because I had decided to do the 4 mile Galloway run the day before and it included a Magic Mile - I really wanted to do that run but is did take some out of me and my quads were a bit stiff that morning - the race was very well done there were no problems of any kind that I saw or experienced - there were lot of volunteers and lots of Marines on the course also - I do not think I have ever been addresses so many time as Sir in my life - the course was great although a bit hilly - it was a very pretty run - there was a lot of groups along the course from bands to historic reenactment groups - there was even a group handing out shots and beer - I ran the first 3 miles the went to a 4 minute run with a one minute walk - sometime I did a 9 minute run with a 1 minute walk - I did this for the whole race except for Hospital hill - I ran up part of that hill then walked the rest - that is quite a hill and it comes after mile 10 - I was a back of the packer but I was not at the very back of the pack I was always in sight of other runners and there were always folks behind me - I was passed by a lot of runner in the first half of the race but at 15K I started passing other runner many of them were the ones that had run away from me in the first half - Meri met me at about 300 yard out and ran me in it was really nice and did help me - I told her I was OK but did not think I had a kick left in me - she said just keep moving and finish - she pealed off close to the finish line so she did not cross it a second time and with every yelling at me I found out I did have a kick but I was completely spent when I got across the finish line - unlike all the other races I have done where the back of the packers will come in and half of more of the finish line is disassemble and there are only a few if any folks to greet the finished who are still coming in there was a line of Marines all the way across the finish line all holding medals and as I hobbled up to them one put one on me and a number of them spoke to me with greeting and congratulations - this was very cool - us back of the packer work just as hard as those who finish near or at the front and most likely it is a lot harder on us just due to the time we are out there and never before have I ever felt like I was given the same treatment and all the other runners -

Time:	03:44:25
Distance:	13.33 mi
Elevation Gain:	722 ft
Calories:	3,327 C
Avg Temperature:	65.7 °F

Weight	278.6 lbs
Body Fat	20.9 %
Body Water	52.3 %
Bone Mass	10.7 lbs
Muscle Mass	209.8 lbs
Physique Rating	6
Visceral Fat	13
Metabolic Age	28 years
Daily Caloric Intake	6,350 C

Marine Corps Historic Half Marathon

Galloway Run #2 - 2011 - The Magic Mile

Good run - sorry this post is a bit late - I went out of town right after the run and tonight is the first time I could update my data - I had no problems keeping up with the group today on the way out - I ran the Magic Mile well and did it in 12:52 - Slow I know but real good for me - my first magic mile last year was 16:45 so more than a 3 minute improvement - I ran it pretty hard - I was really trying to push if but felt like I was going very slow but I am happy with it - I did have trouble keep up with the group on the way back but I feel this was mostly due to how hard I ran the magic mile - blood sugar 97 pressure 177/86 55 weight down a bit -

Time:	01:07:23
Distance:	4.26 mi
Elevation Gain:	164 ft
Calories:	1,179 C
Avg Temperature:	67.8 °F

Weight	280.3 lbs
Body Fat	18.8 %
Body Water	53.5 %
Bone Mass	11.0 lbs
Muscle Mass	216.7 lbs
Physique Rating	6
Visceral Fat	12
Metabolic Age	21 years
Daily Caloric Intake	6,573 C

Galloway Run #2 - 2011 - The Magic Mile

Friday Arms, Upper Body and Core Workout

Good workout - I changed it a bit - I am still doing the slow burn but I am doing two sets of each instead of one - I just felt like I needed to do more than one set - it was harder but that is what I wanted - John did measurements for me today and they are better - I will post them in my blog - I bought a set of water resistant head phones in case I need them for the Historic Half this Saturday - no problems no pain - no blood sugar today pressure 151/72 62 - weight up a tiny bit -

Time:	01:01:34
Distance:	0.18 mi
Elevation Gain:	0 ft
Calories:	598 C

Weight	281.3 lbs
Body Fat	19.7 %
Body Water	53.0 %
Bone Mass	10.9 lbs
Muscle Mass	215.0 lbs
Physique Rating	6
Visceral Fat	12
Metabolic Age	23 years
Daily Caloric Intake	6,522 C

Friday Arms, Upper Body and Core Workout

Date	5/27/10	1/3/11	2/14/11	4/1/11	5/13/11
Height	75.5	75.5	75.5	75.5	75.5
Weight	334.0	316.5	303.6	300.4	281.3
Body Fat	24.6	20.8	28.8	19.6	19.7
BMI	41.2	39.0	37.5	37.1	34.8
Blood Sugar			88	119
Blood Pressure Systolic	152	138	172	175	151
Blood Pressure Diastolic	80	64	78	84	78
Resting Hear Rate	78	75	53	52	62
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	52.50
Chest Circ. Inches	56.25	54.50	54.50	54.00	53.25
Abdomen Circ. Inches	57.00	55.00	54.50	53.00	52.50
Hips Circ. Inches	50.00	49.00	49.50	47.00	47.00
Rt Biceps Circ. Inches	14.50	14.50	14.50	15.00	14.00
Rt Forearm Circ. Inches	13.00	12.50	12.50	12.25	12.00
Rt Thigh Circ. Inches	26.50	25.50	24.00	24.00	24.25
Rt Calf Circ. Inches	19.50	19.00	18.50	18.50	18.50
Lt Biceps Circ. Inches	15.00	14.25	14.50	15.00	14.50
Lt Forearm Circ. Inches	13.00	12.50	12.25	12.25	12.00
Lt Thigh Circ. Inches	24.50	25.50	25.00	24.00	24.00
Lt Calf Circ. Inches	19.00	19.00	18.25	18.50	18.50
Total Inches Lose		8.50	11.50	16.50	20.25
Total Pounds Lose – 410	76.00	93.50	106.40	109.60	128.70