SlowSpokes Thursday Evening Ride by ashby3 at Garmin Connect - Details

Good ride - I rode with the middle group again - we had a good ride - changing the angle of my GPS did make them easier to see now if I can just keep them from moving when the road is rough - the 605 did not move tonight maybe it is OK now - the one young lady in our group had a flat on the way back - interesting there was a flat in the last group also - I was able to wear my complete SlowSpokes kit tonight - it is sort of a big deal to me I have not been able to wear the jersey before - I am still cheese fasting - I am doing OK without it but I do miss it -

Time:	02:06:10
Distance:	34.34 mi
Elevation Gain:	1,214 ft
Calories:	929 C
Avg Temperature:	85.3 °F

SlowSpokes Thursday Evening Ride

My pictures are HERE

Thursday Morning Legs and Core Workout

Good workout no problems no pain - I added weight to several routines today - 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 pressure 144/80 50 sugar 85 - weigh up a pound - I just do not understand - I am eating no cheese - why am I not losing weight net weight change in two weeks is one pound lose -

Time:	00:52:35
Distance:	0.15 mi
Elevation Gain:	0 ft
Calories:	260 C

Weight	288.1 lbs
Body Fat	32.6 %
Body Water	46.7 %
Bone Mass	9.5 lbs
Muscle Mass	184.7 lbs
Physique Rating	3
Visceral Fat	19
Metabolic Age	74 years
Daily Caloric Intake	4,772 C

Thursday Morning Legs and Core Workout

Wednesday Morning Run

Good run - I had the time so I ran a little farther this morning - I felt god and was running well - I felt like I was running pretty quickly but I was pretty slow this morning it was not hot but very very humid - still I enjoyed the run - no problems no pain - blood pressure 144/ 82 47 sugar 75 weight down a bit -

Time:	00:34:17
Distance:	2.13 mi
Elevation Gain:	92 ft
Calories:	424 C
Avg Temperature:	74.6 °F

Weight	286.9 lbs
Body Fat	32.3 %
Body Water	46.8 %
Bone Mass	9.5 lbs
Muscle Mass	184.8 lbs
Physique Rating	3
Visceral Fat	19
Metabolic Age	73 years
Daily Caloric Intake	4,770 C

Wednesday Morning Run

Tuesday Evening Speed Work - Intervals

Good run - very hot out but not as bad as it might be - there was a storm coming - I had driven through rain on my way to the track but it was dry and hot at the track - everything went well - I managed to do three today - I cut the last recovery run in half and I liked it better that way I may do it that way all the time - I really wanted to get into the 12s maybe next week - I also want to do 4 but I am not there yet - it did rain a little on the way home but I think Garner mostly got missed tonight -

Time:	00:20:46
Distance:	1.39 mi
Elevation Gain:	26 ft
Calories:	333 C
Avg Temperature:	94.6 °F

Tuesday Evening Speed Work - Intervals

Tuesday Morning Arms, Upper Body and Core Workout

Good workout - no problems no pain - felt good - blood pressure 168/84 53 sugar 75 weight up - I do not understand why - I ate no cheese yesterday :(

Time:	00:45:09
Distance:	0.24 mi
Elevation Gain:	0 ft
Calories:	330 C

Weight	287.2 lbs
Body Fat	34.0 %
Body Water	46.0 %
Bone Mass	9.2 lbs
Muscle Mass	180.2 lbs
Physique Rating	3
Visceral Fat	19
Metabolic Age	81 years
Daily Caloric Intake	4,660 C

Tuesday Morning Arms, Upper Body and Core Workout

Tir na nOg Club Run #38

Good run - I felt pretty good and ran pretty well - we had a big thunderstorm go through the city a couple of hours before the run which cooled things off a bit but the humidity had to be close to 100% - I was sluggish during the first part of the run but I was still trying to do this run as a tempo or at least for me as fast as I am able after a day at work - my pace did improve as I ran and I was able to kick it in - no pain no problems - I am down to using only three pieces of KT tape one on my left foot for planners and two on my right for Achilles Tendinitis - the Achilles is not hurting me but I am afraid to run without the tape there - LOL - smallish group after the run tonight but we had a nice time - Emily, Jon, Mickie and Meridith were there I also saw Dileep and Windy - blood pressure 148/84 49 sugar 84 weight up a bit but not bad - I am off cheese again for five day and what I did have over - weekend was about half what I would have usually eaten - I am wanting to change up my routines - I do not like swimming the morning before my speed work and I like taking Monday morning off to recover from the weekend so I think I am going to lift Tuesday morning and see how I do with the speed work after work with lifting in the morning -

Time:	00:51:16
Distance:	3.11 mi
Elevation Gain:	140 ft
Calories:	722 C
Avg Temperature:	87.8 °F

Weight	285.0 lbs
Body Fat	36.4 %
Body Water	45.0 %
Bone Mass	8.9 lbs
Muscle Mass	172.4 lbs
Physique Rating	2
Visceral Fat	20
Metabolic Age	90 years
Daily Caloric Intake	4,466 C

Tir na nOg Club Run #38

TeamCBC Bunlevel Beer Run 49ml

Good ride - nice day a really good time - I road with the slower 17mph A group - 25 of us - this was a really good group they road well together stayed together and the only problem we had was a chain drop - excellent ride - it did get pretty warm but this in June and Summer - Saw a lot of friends who I have not seen in a while most notable Leah was there after the ride she is nursing a broken wing but she look good and it was real nice to see her - Turtle just keeps getting better and better - she is such a pleasure to ride - I felt real good today and rode well - I have finally gotten to where I can do a 10 miles run Saturday and do a 50 mile run on Sunday - I am very pleased to have gotten to this point - blood sugar 158/78 51 sugar 85 weight down a couple of pounds - I did eat some cheese yesterday but not as much as I would have eaten about half really I had some with breakfast and will have some for ma snack/treat after dinner the I will cheese fast all next week -

Time:	02:59:42
Distance:	48.29 mi
Elevation Gain:	1,549 ft
Calories:	1,500 C
Avg Temperature:	91.2 °F

Weight	283.0 lbs
Body Fat	35.6 %
Body Water	45.3 %
Bone Mass	8.9 lbs
Muscle Mass	173.3 lbs
Physique Rating	2
Visceral Fat	20
Metabolic Age	90 years
Daily Caloric Intake	4,479 C

Team CBC Bunlevel Beer Run 49ml

My pictures are HERE

Galloway Run #8

Real good run - I had a good time - I really like leading these runs - it takes more effort but it is just fun for some reason - not sure why - just hope I can continue to keep up the pace and hang with the group as the distances get longer - I did well today but was diffidently a bit burnt by mile 9 the caffeine does help but it is not a cure all - no problem no pain just got wore out and did not recover as quickly after the run as I would have liked but once I did begin to recover I did so quickly and felt great - blood pressure 160/88 52 sugar 75 weight up .1 over yesterday so I am pleased with that - had cheese for the first time in 5 day this morning will have it once more later this evening - have not eaten yet except for a Quest Bar at the gathering after the run - guess that is why I am not hungry yet - it was pretty hot today and muggy - a lot of my pictures did not come out today - camera or subject movement - I need to find a better setting for it for these runs -

Time:	02:50:31
Distance:	10.21 mi
Elevation Gain:	398 ft
Calories:	2,746 C
Avg Temperature:	84.2 °F

Weight	285.1 lbs
Body Fat	32.5 %
Body Water	46.7 %
Bone Mass	9.4 lbs
Muscle Mass	183.2 lbs
Physique Rating	3
Visceral Fat	18
Metabolic Age	74 years
Daily Caloric Intake	4,726 C

Galloway Run #8

My pictures are HERE

Friday Morning Arms, Upper Body and Core Workout

Good workout - first one for a while - no problems felt good - nice to be back at it - blood perssure 160/84 51 sugar 75 - weight down a few pounds - nice but sudden I just hope it is real -

Time:	00:47:46
Distance:	0.06 mi
Elevation Gain:	0 ft
Calories:	315 C

Weight	285.0 lbs
Body Fat	34.6 %
Body Water	45.8 %
Bone Mass	9.1 lbs
Muscle Mass	177.4 lbs
Physique Rating	3
Visceral Fat	19
Metabolic Age	84 years
Daily Caloric Intake	4,584 C

Friday Morning Arms, Upper Body and Core Workout

SlowSpokes Thursday Evening Ride

Good ride - we had a nice group - the weather looked a little iffy but turned out to be just fine - I drank a whole bottle of water during the ride - a lot for me on a short ride - I rode with the middle group and had intended to do an easy ride but I was feeling real good and just let go a bit - I do not believe I hurt myself for Saturday so I am OK - Turtle is running great - the new light and bottle cage seem to work well and look good - I also adjusted the cleat on my right peddle it felt better that calf did have some stress during the ride I guess due to the new cleat position but I still believe it is better now and my leg will adjust - nothing hurts now - no problems no pain -

Time:	02:02:35
Distance:	33.46 mi
Elevation Gain:	1,122 ft
Calories:	999 C
Avg Temperature:	87.0 °F

SlowSpokes Thursday Evening Ride

My pictures are HERE

Thursday Morning Run by ashby3 at Garmin Connect - Details

Real Good run this morning - I felt tired Wednesday so I rested and I felt much better today - I felt like I was faster than usually so I tried to push my pace and did manage a better than normal time - no pain no problems - blood pressure 164/87 52 sugar 92 - weight up - I am really disappointed with my cheese fast - I have not had cheese for three days - I lost a tiny bit the first two day but now I am gaining again I just do not understand - I did not expect huge loses but if cheese/dairy is the problem why is nothing happening?

Time:	00:23:49
Distance:	1.53 mi
Elevation Gain:	76 ft
Calories:	318 C
Avg Temperature:	75.2 °F

Weight	289.5 lbs
Body Fat	33.0 %
Body Water	46.5 %
Bone Mass	9.5 lbs
Muscle Mass	184.6 lbs
Physique Rating	3
Visceral Fat	19
Metabolic Age	76 years
Daily Caloric Intake	4,774 C

Thursday Morning Run

Tuesday Speed Work - Intervals

Good run but very hard - with all the smoke in the air I should have most likely done these indoors on a dread-mill at the gym but I just do so prefer the track - it was also pretty hot - they were spraying water on the field so the humidly had to be very high there also - I was planning to do four intervals but I was spent after two - sort of fells like I failed but it was better than not doing any - I am really tired now - new Forerunner is working well - I did not get the foot pod associated with it so no cadence data today - other wise I am happy with my splits they could be better of course but they are OK -

Time:	00:16:21
Distance:	1.09 mi
Elevation Gain:	18 ft
Calories:	215 C
Avg Temperature:	96.7 °F

Tuesday Speed Work - Intervals

Tuesday Morning Swim

I had a good swim but on the return on my first lap my Forerunner start to vibrate on my arm and I seldom use the vibrate and never while swimming - I stopped and looked at it - the backlight was going on and off various other messages were coming on the screen and none of the controls would work then it just went blank - I am afraid she drown and she was so young only mine months old - this was a major blow to me I use this thing at least twice a day and I just really like have the data from my workouts - REI to the rescue - I am a member and had purchased it there - they replaced it no questions no problem so I will have it for my intervals this afternoon - Second day with out cheese - can one have withdraws from cheese? = doing well - blood pressure 167/84 49 sugar 84 weight down a bit -

Time:	00:56:23
Distance:	0.57 mi

Weight	288.1 lbs
Body Fat	32.6 %
Body Water	46.7 %
Bone Mass	9.5 lbs
Muscle Mass	184.7 lbs
Physique Rating	3
Visceral Fat	19
Metabolic Age	74 years
Daily Caloric Intake	4,772 C

Tuesday Morning Swim

Tir na nOg Club Run #38

Good run - felt good ran real well - legs heavy again at the beginning but got better by mile one - it was hot tonight but not terrible and it cool off nicely after the run - I am doing these run as tempo run now at least that is what I am trying to do - I had some kick let at the end but I am not sure how much faster it was - nice gathering after the run Emily, Meri, Cara, Mickie, Lisa, Bert, Ron Dleep, Ron, John among others were there - we talked a bit about our Galloway groups and about the house for the OBX trip - today I have changed my diet - today I at NO cheese - I cannot remember the last time I have done that - I do so like cheese but I need to see if that is what is stopping from losing weight - I did get hungry and had to eat a little more than usual but my calories are still down - going to try this for five day - I hope I can see something by then - this week end I may allow myself a little cheese but not as much as I have been eating - about 25% of what I was eating - blood pressure 163/87 49 sugar 97 weight down a tiny bit -

Time:	00:49:59
Distance:	3.17 mi
Elevation Gain:	127 ft
Calories:	686 C
Avg Temperature:	92.7 °F

Weight	288.2 lbs
Body Fat	35.0 %
Body Water	45.6 %
Bone Mass	9.1 lbs
Muscle Mass	178.3 lbs
Physique Rating	3
Visceral Fat	20
Metabolic Age	85 years
Daily Caloric Intake	4,616 C

Tir na nOg Club Run #38

Team CBC My Way Ride

Good ride - It was real nice and fun to ride again - it has been several weeks since I have ridden and even longer since I have ridden with the team - it was very nice to see so many of my friends - we had a real nice day - it did get pretty warm but it is June - Turtle preformed beautifully - I am so pleased with the Expedition - I felt well and rode well I faded a bit at about mile 42 but got better in a miles or so after I slowed down a bit - I had my fasted own hill yet - what a blast this trike really holds the road and feels completely stable - so cool - blood pressure 178/88 52 sugar 108 - weight about the same -

Time:	02:55:02
Distance:	46.19 mi
Elevation Gain:	1,401 ft
Calories:	1,406 C
Avg Temperature:	90.5 °F

Weight	288.5 lbs
Body Fat	32.8 %
Body Water	46.6 %
Bone Mass	9.4 lbs
Muscle Mass	184.4 lbs
Physique Rating	3
Visceral Fat	19
Metabolic Age	75 years
Daily Caloric Intake	4,767 C

Team CBC My Way Ride

My pictures at HERE

Galloway Run #7 - 2011

Good run - I had a real good run today and as far as I know so did everyone of the other Tapirs had a good run - we were a little slower than out projected pace but I had three runner come to me telling me they really like our pace today - I felt real good and was running well I was started to wear out after mile 9 and my walking pace did slow a bit - otherwise it was a perfect run - I am really enjoying being a Team Leader - blood sugar 104 pressure 170/87 56 - weight about the same -

Time:	02:50:34
Distance:	9.98 mi
Elevation Gain:	641 ft
Calories:	2,421 C
Avg Temperature:	80.7 °F

Weight	291.3 lbs
Body Fat	32.7 %
Body Water	46.7 %
Bone Mass	9.5 lbs
Muscle Mass	186.4 lbs
Physique Rating	3
Visceral Fat	19
Metabolic Age	74 years
Daily Caloric Intake	4,825 C

Galloway Run #7 - 2011

My pictures are HERE

Thursday Morning Run by ashby3 at Garmin Connect - Details

Good run - not as good as I had hopped for but better than yesterday - I just am not recovering as well as I had hopped from the Half last Sat. - I do not understand how some of my friends are able to run and run well right after a Half or Full - I am worried about being able to do the Galloway run well this Sat. - I have some 40 more hours to recover and I have been going to bed on time or early, eating correctly and only doing my runs so there is nothing else I can do or not do - will just have to wait and see now - my weight is up again so is my blood sugar, not to high but higher than I want and should be based on what I am eating -

Time:	00:25:53
Distance:	1.55 mi
Elevation Gain:	61 ft
Calories:	268 C
Avg Temperature:	67.8 °F

Weight	291.7 lbs
Body Fat	34.0 %
Body Water	46.1 %
Bone Mass	9.4 lbs
Muscle Mass	183.2 lbs
Physique Rating	3
Visceral Fat	20
Metabolic Age	80 years
Daily Caloric Intake	4,747 C

Thursday Morning Run

Wednesday Morning Run by ashby3 at Garmin Connect - Details

Was not one of my better runs - first run after the Hatfield& & McCoy Half - my legs are tired and my calves are still pretty sore but I really wanted to run - I felt good running and did get to feeling better during the last half miles - I felt real slow and I was - nothing really hurt but my calves a bit I am just a bit sore and stiff - this post event depression stuff is really annoying and running seems to be the only thing that helps it but I also felt like I need to rest so I was stuck not sure what tot do -

Time:	00:27:08
Distance:	1.51 mi
Elevation Gain:	61 ft
Calories:	252 C
Avg Temperature:	65.4 °F

Weight	290.2 lbs
Body Fat	33.4 %
Body Water	46.3 %
Bone Mass	9.4 lbs
Muscle Mass	183.9 lbs
Physique Rating	3
Visceral Fat	19
Metabolic Age	77 years
Daily Caloric Intake	4,143 C

Wednesday Morning Run

Hatfield & McCoy Half Marathon 2011 by ashby3 at Garmin Connect - Details

This was a great race - I had a real god time running and traveling with Meri, Bert, Wendy, Jon and Emily. I really felt good and enjoyed the run. I had planned to run the first 2 or 3 miles straight then start my 4 - 1 run/walk, I go to mile for before I started walking - I ran the rest of the race with 4-1 run/walk - Blackberry hill was the longest hill I have ever run up but it was not the steepest and I did pretty well on it also I did something else on this run I had not done before - I ran in the rain - it started running as I was running up the little hills before Blackberry and it rained all the way up the hill and most of the way down - I ran down the whole hill - I wanted to see how I did running down for a long time to get some idea how I will do on the Scream! next month - my calf are a bit sort but other wise I am good - the rain may have really help me on Blackberry because it was cooling - I just had a real good run and I would recommend this race to everyone it was just so pretty where we were running the the race was very well done - I am sure I will be doing it again - I PRed by 25 seconds - I had a little left when I crossed the bridge so I just ran - I felt like I had run well enough to get one but did not know I was that close -

Time:	03:39:53
Distance:	13.11 mi
Elevation Gain:	1,266 ft
Calories:	3,230 C
Avg Temperature:	79.5 °F

Hatfield & McCoy Half Marathon 2011

My Pictures from the race are HERE

My Pictures from the trip are HERE

Thursday Morning Swim

Good swim - felt better in the water today - I am still very slow and most likely have very poor form but I am working on it - I am still doing breast stroke and back stroke - I was not wore out today but ran out of time - I am always disappointed when I do less than 1000 yards but I do have to get out of the water at a certain time or I am late for work - I made it on time today which is also important - blood pressure 156/86 52 sugar 98 - weight up a bit -

Time:	00:52:06
Distance:	0.54 mi
Calories:	550 C

Weight	276.2 lbs
Body Fat	17.5 %
Body Water	54.2 %
Bone Mass	11.0 lbs
Muscle Mass	217.0 lbs
Physique Rating	6
Visceral Fat	11
Metabolic Age	17 years
Daily Caloric Intake	6,566 C

Thursday Morning Swim

Wednesday Lunch Run

Good run - wow was it hot - I felt good but my legs are tired, guess I did give them a good workout this morning - they were OK just heavy - I was trying to push the pace but felt like I was just crawling - right knee still not right, it did not hurt but there was still that stiffness at the beginning of my run, no other problems or pain - I mat put KTape on it for the Half - for the first time I have so tenderness on one of my nips, the right one only guess I had better get something to cover them with from now on - I have really like not having to deal with that so far - not sure I will run Thursday will have to wait and see how I fell -

Time:	00:25:11
Distance:	1.56 mi
Elevation Gain:	74 ft
Calories:	354 C
Avg Temperature:	91.6 °F

Wednesday Lunch Run

Wednesday Morning Legs and Core Workout

Good session - felt really good this morning - may have gone a bit too hard for 5 days before a half - will just have to wait and see - I am feeling fine now but can tell my legs a tried - 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 also I added weigh to the presses today - no problems no pain slight stiffness in the inside of the right knee - not sure what that is from - blood sugar 04 pressure 160/84 52 - weight down a bit -

Time:	00:48:44
Distance:	0.11 mi
Elevation Gain:	0 ft
Calories:	252 C

Weight	273.6 lbs
Body Fat	19.5 %
Body Water	53.0 %
Bone Mass	10.7 lbs
Muscle Mass	209.7 lbs
Physique Rating	6
Visceral Fat	12
Metabolic Age	24 years
Daily Caloric Intake	6,328 C

Wednesday Morning Legs and Core Workout

Tuesday Speed Workout - Intervals

Good run - I felt good and ran well - I went to the Garner High School but found the track locked up again - I had heard that the Clayton High School had a nice track and it was not locked up - I looked on Google maps and it looked good so I drove there - it is about 10 miles from my home - the track was easy to find and was just great - I did the same routine I had done two weeks ago except I added a lap - I slowed down a little each lap inspite of trying to run as fast as I could with out push my heart rate too high - I felt like I could have done more but also want to not ramp up too fast - next time I will do four laps - this is three weeks in a row since I have been told one should do three weeks then take a week off and because it will be just after the Half I will not be doing this next week - I am still surprised that doing a workout that lasts 20 minutes could do me any good but it does seem to be helping - no problems no pain -

Time:	00:19:32
Distance:	1.34 mi
Elevation Gain:	24 ft
Calories:	302 C
Avg Temperature:	91.7 °F

Tuesday Speed Workout - Intervals by ashby3 at Garmin Connect - Details

Tuesday Morning Swim

Good swim - felt good but I am still not very good at swimming - I was not wore out just ran out of time - iPod ran out of power after about twenty minutes so if I charge it every other week or more it will be fine - blood pressure 169/87 49 sugar 94 weight up a bit -

Time:	00:59:32
Distance:	0.65 mi
Calories:	550 C

Weight	277.3 lbs
Body Fat	17.4 %
Body Water	54.2 %
Bone Mass	11.1 lbs
Muscle Mass	217.9 lbs
Physique Rating	6
Visceral Fat	11
Metabolic Age	17 years
Daily Caloric Intake	6,600 C

Tuesday Morning Swim

Tir na nOg Club Run #37 by ashby3 at Garmin Connect - Details

Good run really good run - I was having heavy feeling leg for the first couple of hundred yards but they got better and I ran a pretty good pace the rest of the run - if I am running faster due to the speed work I have just started then I am impressed - I do plan to continue it but I am wondering if I will continue to see such improvements I am use it will fall off at some point - I found out today I have been misspelling the name of the club - it is spelled correctly in this posts title - we had a really nice gathering after the run Jon, Emily, Meri, Micky, Cara, Ron , Susan, Jerry, Dleep among other were there -

Time:	00:48:49
Distance:	3.12 mi
Elevation Gain:	130 ft
Calories:	786 C
Avg Temperature:	89.7 °F

Tir na nOg Club Run #37

Monday Morning Arms, Upper Body and Core Workout

This was a good workout and I felt good - I added some weight to one lift and I am thinking about added a new lift to the routine - 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 - no pain no problems - blood pressure 181/89 62 - sugar 104 - weight up a bit but it always goes up the day after a longish run - yesterday was a new low weight - I am really hopping it will go down tomorrow - looking forward to the run at Tir ra nOg run tonight -

Time:	00:47:49
Distance:	0.07 mi
Elevation Gain:	0 ft
Calories:	380 C

Weight	275.4 lbs
Body Fat	16.1 %
Body Water	55.1 %
Bone Mass	11.2 lbs
Muscle Mass	220.0 lbs
Physique Rating	6
Visceral Fat	11
Metabolic Age	13 years
Daily Caloric Intake	6,659 C

Monday Morning Arms, Upper Body and Core Workout

Galloway Training Run #5 - 2011

Good run - I felt great and ran well - Meri and I got there at 5:45 AM and did 2.5 five miles before the run - it was a real nice run - I do not think I have ever run with just Meri before - she ran my pace and it was just fun - I wanted to get 8 miles in today becasue that is what the program calls for and today I was to help with the 14-15 minute group due to some missing leaders there today - this group the Pacers was schedules to run only 6 miles or two hours which ever can first - I spent a part of the run walking with some of the group who were lagging a bit - when the two of them decided to turn around a two miles I continued on the the rest of the group - I ran that bit with no walk breaks - I wanted to catch up with the group if I could - I caught them just after they had turned around which was great and I felt fine - I enjoyed my time with the Pacers but I am looking forward to returning to my Tapirs after the Hatfield & McCoy Half next weekend - no problems no pain - blood pressure 168/89 52 sugar 92 - weight down again almost a record low -

Time:	02:42:31
Distance:	9.08 mi
Elevation Gain:	545 ft
Calories:	1,914 C
Avg Temperature:	73.8 °F

Weight	272.7 lbs
Body Fat	15.7 %
Body Water	55.3 %
Bone Mass	11.1 lbs
Muscle Mass	218.9 lbs
Physique Rating	6
Visceral Fat	10
Metabolic Age	13 years
Daily Caloric Intake	6,615 C

Galloway Training Run #5 - 2011

My pictures are HERE

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

Good workout - had trouble getting myself to get up - I was not tired and slept well I was just being lazy about getting up - no problems no pain - it was a good session once I got there - I tried to do a little cardo but I only managed 5 minutes on one of the elliptical machines - blood sugar 104 - pressure 160/80 48 - weight down a lot - I really am unsure about such big drops but I have no idea why it went up either - will have to see what it does Saturday -

Time:	00:57:32
Distance:	0.08 mi
Elevation Gain:	0 ft
Calories:	366 C

Weight	276.7 lbs
Body Fat	17.7 %
Body Water	54.0 %
Bone Mass	11.0 lbs
Muscle Mass	216.7 lbs
Physique Rating	6
Visceral Fat	11
Metabolic Age	18 years
Daily Caloric Intake	6,561 C

Friday Morning Arms, Upper Body and Core Workout

Thursday Morning Swim

Good swim - no problems - I just so slow - blood pressure 195/91 52 sugar 94 = weight down a bit -

Time:	00:59:01
Distance:	0.65 mi
Calories:	550 C

Weight	285.2 lbs
Body Fat	20.7 %
Body Water	52.5 %
Bone Mass	10.9 lbs
Muscle Mass	215.3 lbs
Physique Rating	6
Visceral Fat	13
Metabolic Age	26 years
Daily Caloric Intake	6,544 C

Thursday Morning Swim

Wednesday Lunch Run - Nation Running Day Run

Good run - felt good and ran well - hot out but not terrible and not muggy - felt good out today - tiny pain on inside of right knee - it did not last long no other problems - legs felt pretty good after legs workout this morning and hill repeats last night - Today is Nation Running Day glad I got a run in today - looking forward to dinner with Dad tonight -

Time:	00:24:37
Distance:	1.51 mi
Elevation Gain:	79 ft
Calories:	355 C
Avg Temperature:	87.8 °F

Wednesday Lunch Run - Nation Running Day Run

Wednesday Legs and Core Workout

Good workout - felt good and the workout went well - my legs were a bit stiff when I got up this morning so I guess the hill repeats did have an effect on me which is good - no problems no pain - blood sugar 98 pressure 158\88 48 - weight about the same -

Time:	00:52:06
Distance:	0.04 mi
Elevation Gain:	0 ft
Calories:	291 C

Weight	285.9 lbs
Body Fat	17.1 %
Body Water	54.7 %
Bone Mass	11.4 lbs
Muscle Mass	225.6 lbs
Physique Rating	6
Visceral Fat	11
Metabolic Age	15 years
Daily Caloric Intake	6,877 C

Wednesday Legs and Core Workout