Touring around Garner with Hardin

Great ride - Hardin got to talking after the run Saturday and we decided to do a ride in Garner Sunday - it was a lot of fun he really know the city and what is going on - I went to a number of place I did not know about and he told me about some of the possible future plans the city has - it was really interesting - Had a really good time riding and talking with Hardin - he is about to start his training for his first double - I am still trying t wrap my head around doing a full - no plan ever to do a double - blood pressure 156/80 51 sugar 104 weight down a bit -

Time:	02:17:49
Distance:	26.40 mi
Elevation Gain:	1,033 ft
Calories:	564 C
Avg Temperature:	80.7 °F

Weight	270.1 lbs
Body Fat	28.5 %
Body Water	48.6 %
Bone Mass	9.4 lbs
Muscle Mass	183.6 lbs
Physique Rating	3
Visceral Fat	16
Metabolic Age	59 years
Daily Caloric Intake	4,691 C

Touring around Garner with Hardin

Galloway Run # 13 - 2011

Good run - it was hot but I had a really good run today - the day did not start out too well - I set my alarm worg so I would have arrived at the run for 6:30 except I started by going to the wrong Raleigh Running Outfitters - I did not get all the way there before I realized my error but it did make me get to the start at 6:50 AM instead of 6 or at least 6:30 AM - Oh well life goes on - I ran the first four miles with out breaks as hard as I could wanting to catch up with the rest of the Tapirs my pace group - I did well and did not have any trouble from doing it until about mile 7.5 but that also just may of had to do with the heat - it was hot but not as humid today and not at least for me as last week - with the projected temperature for today I was concerned about the run today - no problems no pain except for a tiny soreness in my left hamstring on the inside just above the knee - I had a session with Jessica Thursday and must remember to tell her about this pain it comes and goes and I would like for it to just go and stay gone - it did seem to subside when I joined the Tapirs and slowed down a bit and did walk breaks - we did 30 /30s again - I like how quickly we walk but do not feel like I get up to my full speed in 30 seconds - I more of a Bus than a sports car - having dinner with Emily tonight and maybe her sister Meredith - looking forward to that - blood pressure 174/86 55 sugar 104 - weight is about the same -

Time:	02:03:53
Distance:	8.03 mi
Elevation Gain:	451 ft
Calories:	1,930 C
Avg Temperature:	84.7 °F

Weight	273.4 lbs
Body Fat	27.4 %
Body Water	49.4 %
Bone Mass	9.7 lbs
Muscle Mass	189.0 lbs
Physique Rating	3
Visceral Fat	16
Metabolic Age	53 years
Daily Caloric Intake	4,833 C

Galloway Run # 13 - 2011

My Pictures are HERE

Thursday Morning Run

Good run - nice out this morning - a bit muggy but not bad - I had extra time this morning so I added some distance - not the route I planned but it was interesting to run and I enjoyed it - I felt good and was running well but I was a bit slower than I thought I was running - I am having a lot of trouble getting myself to exercise - running is not too hard but I have little desire to do it and none to lift or swim and almost none to ride - I really do not have much interest in anything right now - people tell me this will pass and I just want to know when?

Time:	00:45:48
Distance:	2.81 mi
Elevation Gain:	136 ft
Calories:	592 C
Avg Temperature:	78.6 °F

Weight	274.5 lbs
Body Fat	31.5 %
Body Water	47.0 %
Bone Mass	9.2 lbs
Muscle Mass	178.8 lbs
Physique Rating	3
Visceral Fat	18
Metabolic Age	71 years
Daily Caloric Intake	4,588 C

Thursday Morning Run

Tir na nOg Club Run #41 by ashby3 at Garmin Connect - Details

Good run - it is Meri's fault - I had been detained and got to Tir na nOg late but Meri said lets go run I will wait for you - so I went in changed to running clothes and had a great run with Meri and Emily - I know they slowed down for me but it was a lot of fun for me - I usually do this run alone - I was running well and about as fast as I could comfortable but it was still fun - no pain no problems -

Time:	00:46:04
Distance:	3.10 mi
Elevation Gain:	125 ft
Calories:	626 C
Avg Temperature:	83.6 °F

Weight	271.7 lbs
Body Fat	31.4 %
Body Water	47.1 %
Bone Mass	9.1 lbs
Muscle Mass	177.2 lbs
Physique Rating	3
Visceral Fat	17
Metabolic Age	71 years
Daily Caloric Intake	4,540 C

Tir na nOg Club Run #41

Galloway Run #12

Good run but OMG it was hot - one should expect it and I did when one starts at 6:30 AM and it is 79.4 degrees out there - we had a good run and did a bit of extra walking and took longer stops for water than usually but it was necessary due to the heat - everyone did well but we did have a couple of out Tapirs that were having some trouble with the heat - doing ten miles on a day like to day is quite and accomplishment - good job tapirs - just Meri and me leading today we missed our Emily - I think she was working hope to see her soon - we had two new runner today we turned them back at 1.5 miles for a 3 mile run today - they seemed to be doing well - I was really pleased with how well I did today was a bit worried about doing 10 HOT miles this week after doing 13 last Saturday but I felt great and ran well - we adopted a 30/30 interval for this run thinking it would make the heat less of a factor - it was OK but I prefer my 4/1 interval but our normal 1/1 is fine also - Meri did 5 miles before our run today - I was suppose to join here but I slept through my alarm - 10 was enough for me today - Meri is amazing 15 miles in that heat - blood pressure 168/89 52 sugar 104 - weight was down yesterday and up a bit today but about the same over all -

Time:	03:03:02
Distance:	10.06 mi
Elevation Gain:	513 ft
Calories:	2,716 C
Avg Temperature:	84.3 °F

Weight	270.4 lbs
Body Fat	26.1 %
Body Water	50.2 %
Bone Mass	9.7 lbs
Muscle Mass	190.0 lbs
Physique Rating	3
Visceral Fat	15
Metabolic Age	49 years
Daily Caloric Intake	4,851 C

Galloway Run #12

My Pictures are HERE

SlowSpokes Thursday Evening Ride

Good ride but very very hot - it never went below 90 degrees during the ride - I did fine but it was hot - none of the regular leaders were there so I got leaders for the A and B groups and I shepherded the C group - there were three of us and I think everyone enjoyed the ride - one of the group got a bit over heated on the way back so we slowed down and made sure everyone got in safely - I had forgotten my camel-bak so I had to be careful with my one water bottle but it was OK -

Time:	01:57:50
Distance:	28.08 mi
Elevation Gain:	1,204 ft
Calories:	732 C
Avg Temperature:	95.0 °F

SlowSpokes Thursday Evening Ride

My Pictures are HERE

Thursday Lunch Run

Good run - first run since the Scream Half - HOT run - I felt pretty good - calves have been very sore and are still a bit stiff but not painful and I had no problems running - I felt pretty slow but I was pushing it and my pace was pretty good - not great but not bad - I have been pretty sore after the Scream but I expected to - I enjoyed that run and will likely do it again - I have been having a bit of trouble with depression and knew part of it was from losing my father but it has been pretty bad then I remember post event depression and being too sore to run so all those do help explain it - I really needed to run today I hope it was not too soon - I really want to do 16 if possible Saturday to stay on schedule - blood pressure 168/89 53 sugar 99 weight has been stead lately - I have eased off a bit on my diet I am still almost zero carb and have no cheese at work but am eating some cheese when I want some in the evening - I has helped to reduce the stress -

Time:	00:24:42
Distance:	1.50 mi
Elevation Gain:	73 ft
Calories:	335 C
Avg Temperature:	91.6 °F

Weight	270.8 lbs
Body Fat	29.4 %
Body Water	48.1 %
Bone Mass	9.3 lbs
Muscle Mass	182.0 lbs
Physique Rating	3
Visceral Fat	16
Metabolic Age	62 years
Daily Caloric Intake	4,653 C

Thursday Lunch Run

NCBC Summer Rally - 2011

A real nice ride - well done by NCBC - I did not hear one complaint - I rode the 40 mile route - planning on a recovery ride for after the half but I rode to fast imagine that - lol - I was sore and on the hills I could tell that my legs were tired nut in general I felt very good and I rode very well - got to see a number of friends but I rode solo most of the time - I ate a banana and a half with some peanut butter on it and I enjoyed both - the two SAGs I hit were well stocked and the volunteers were great - the weather was amazing for July - 71 at the start - below 80 until 30 miles and no Sun shine until mile 36 - it was just a good day - blood pressure 158/84 58 sugar 114 weight about the same - I had been staying with my food plan in spite of everything that has happened over the last week or so but I have been eating more cheese - I will work on reducing that -

Time:	02:14:42
Distance:	39.31 mi
Elevation Gain:	1,033 ft
Calories:	1,094 C
Avg Temperature:	76.9 °F

Weight	270.5 lbs
Body Fat	29.0 %
Body Water	48.4 %
Bone Mass	9.4 lbs
Muscle Mass	182.8 lbs
Physique Rating	3
Visceral Fat	16
Metabolic Age	61 years
Daily Caloric Intake	4,672 C

NCBC Summer Rally - 2011

My Pictures are HERE

The Scream Half Marathon

Good race - WOW PR! - this was a good run but really poor weather - it was cool almost cold at the start - 61.7 degrees - the bad part was the fog or mist - it was thick - only after running a half a mile I was completely soaked - it did actually rain some but when it was not raining there was always the mist - I never saw the temperature above 65 degrees - I did not know that over 11 miles of this run was on a dirt road - this was a new thing for me the road was not bad but due to the wet it was mostly impossible to run the tangents - my race was 13.5 miles and I still PRed - the course was beautiful - I would really like do it again on a pretty day - I had to run in the rocker parts on the 'road' a lot to be safe this really did a number on my feet - I was not expecting to be running on this sort of surface - I did something else today - I ran the whole race - no walk breaks - I know it is contrary to the Galloway method but I always run about the first three miles and today I was at four before I realized it so I decided to go for six and once I got to eight I just wanted to try the whole thirteen - I had not planned on this but I did kind of wonder if I could do it - I know a lot of it was down hill but is is still over three hours on my feet - some of the down hills were very steep and I had to slow down a lot on them most were fine and there were two uphills on the road part and about six uphill run on the 'trail' one was for over a half a mile - I am feeling very well after the run - I will just have to wait and see how I feel Sunday and Monday -

Time:	03:28:46
Distance:	13.52 mi
Elevation Gain:	512 ft
Calories:	2,681 C
Avg Temperature:	63.3 °F

The Scream Half Marathon

My pictures are HERE - mostly of the route - I was quickly too far behind the group to get any other runner after the first mile.

Tuesday Morning Run

Good run - I had planned on 2 miles but I just did not have the desire to run so I turned around early - I was running OK but there was just not feeling in it - I guess running may not cure everything - no problems no pain - blood pressure 159/87 55 - sugar 110 weight about the same but too high -

Time:	00:25:52
Distance:	1.56 mi
Elevation Gain:	22 ft
Calories:	312 C
Avg Temperature:	83.4 °F

Weight	269.2 lbs
Body Fat	26.9 %
Body Water	49.7 %
Bone Mass	9.6 lbs
Muscle Mass	187.3 lbs
Physique Rating	3
Visceral Fat	15
Metabolic Age	52 years
Daily Caloric Intake	4,778 C

Tuesday Morning Run

Galloway Run #10 - 2011

Good run and I really needed one - messed up on my getting up time and was almost late but I did get there by 6:28 so I was not late for the run but late as a leader we are suppose to be the at 6AM - was a bit rushed and left my FrogTog - it would have really helped to day it was hot and humid - I had a good run the the support of my friends in this group was amazing - thanks everyone and especially my Tapirs - this is one of if not the hilliest runs we do and I and our group did very well - this is a challenging run - this is also the first time I have done the whole 10 miles on this run - I have always had to cut it short before today - I was feeling well and I ran well in spite of being on my feet most of the day yesterday - I am pretty tired and will rest a little before I go over to Dad's house to help them with the work there - blood pressure 183/89 50 sugar 99 weight up a little - I have been eating some cheese - I am not going crazy with it and I am not doing anything else I should not be it just make things a bit easier right now -

Time:	02:53:06
Distance:	10.20 mi
Elevation Gain:	554 ft
Calories:	2,225 C
Avg Temperature:	82.3 °F

Weight	269.7 lbs
Body Fat	22.5 %
Body Water	53.2 %
Bone Mass	10.1 lbs
Muscle Mass	198.8 lbs
Physique Rating	3
Visceral Fat	13
Metabolic Age	35 years
Daily Caloric Intake	5,071 C

Galloway Run #10 - 2011

My pictures are HERE

Thursday Morning Run

Good run - I was feeling down and really needed a good run - it did help - some pain mid foot left foot no problems - blood pressure 171/80 52 sugar 90 weight down a bit from yesterday -

Time:	00:33:19
Distance:	2.05 mi
Elevation Gain:	47 ft
Calories:	404 C
Avg Temperature:	77.9 °F

Weight	266.6 lbs
Body Fat	26.3 %
Body Water	50.0 %
Bone Mass	9.6 lbs
Muscle Mass	186.8 lbs
Physique Rating	3
Visceral Fat	15
Metabolic Age	50 years
Daily Caloric Intake	4,760 C

Thursday Morning Run

Wednesday Morning Arms, Upper Body and Core Workout

Hard workout - I was really struggling this morning - did not want to get up - I felt rested but just did not want to get up - got to the gym half an hour later but I have lots of time for this workout so I was OK - the lifting it self went well but I really had to push myself to do the core stuff at the end - I did get it done and got to work on time feeling pretty good but tire - 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 problems no pain - blood pressure 158/78 56 sugar 87 weight up a bit -

Time:	00:48:48
Distance:	0.24 mi
Elevation Gain:	115 ft
Calories:	262 C

Weight	269.1 lbs
Body Fat	28.2 %
Body Water	48.8 %
Bone Mass	9.4 lbs
Muscle Mass	183.7 lbs
Physique Rating	3
Visceral Fat	16
Metabolic Age	58 years
Daily Caloric Intake	4,690 C

Wednesday Morning Arms, Upper Body and Core Workout

Tuesday Evening Speed Work - Intervals

Good run - well today was a failure and a success - I failed to do four intervals but I got myself out there and I did three the last one of which I really did not want to do - I just did not have the forth one in me - seems silly now but when I was out there I just could not get myself to do the forth - my splits were OK I am still trying to get down into the 12s but I have a ways to go - that is what my goal is for now - over all I am not unhappy with my times - no problems no pain - I just wore out - the front gates were chained today but I drove around and found some in the back that were open - there was baseball game or practice going on - I hope that is not the only reason the back was open and I an going to have trouble finding it open now - will just have to wait and see - off next week if I feel up to it after the Half I will go to Sanford to do the Brick City Tribe Run - blood pressure 178/78 45 sugar 76 weight down a new low - I am back on a cheese fast again this week - I fast from it for five days then have some on Saturday and Sunday usually at one meal and one treat instead of every meal and two treats - I miss the cheese but it seems to be working -

Time:	00:19:21
Distance:	1.34 mi
Elevation Gain:	14 ft
Calories:	278 C
Avg Temperature:	94.7 °F

Weight	264.7 lbs
Body Fat	31.2 %
Body Water	47.1 %
Bone Mass	8.9 lbs
Muscle Mass	173.3 lbs
Physique Rating	2
Visceral Fat	17
Metabolic Age	71 years
Daily Caloric Intake	4,424 C

Tuesday Evening Speed Work - Intervals

Tir na nOg Club Run #40

Good run but hot and very humid - it looked like it was going to storm but it did not and there was very little wind - I did suffer a bit on this run - figured I would after ridding this morning - no problems and my time was not too bad - I was trying to push it like every Monday but felt like I was very slow - however my time was not too bad - it did hurt though - I am pretty tired tonight - I will take tomorrow morning off - I will take running stuff in case I fell up to my speed work Tuesday - no problems no pain - saw Jon, Emily, Meridith, Geo, Lessie, Windy, Brad and Dileep after the run - we had a smaller crowd than usually I assume the holiday and weather kept some folks away - very tired going to bed soon -

Time:	00:53:06
Distance:	3.18 mi
Elevation Gain:	146 ft
Calories:	856 C
Avg Temperature:	87.8 °F

Tir na nOg Club Run #40

Firecracker 100 -2011

Good ride - I had a real good time and really enjoy this ride - we had a big crowd and it was nice to see so many old friends - Turtle preformed flawlessly - she is such a joy to ride - I broke her all-time down hill speed today - there wer three rest stop on the 100K route which was enough but they could have been better - the first stop had one port-a potty and there was a big line - I wnet for the bushes to make it quicker for me and to allow the ladies less time to wait - not to self if you are using the bushes and it is a Holly bush be careful - the second rest stop had no port-a-potty that I could find - the third was pretty good but none of them had ice which would have been so great on a 100+ degree day - also all of them only had two or three water stations - there were big line again - I of course could eat very little of what they had I did eat a banana at each stop and several peices of watermelon at the end - all of these were indulgences but it was a nice treat and I did not have to pay for them or have them in my house - all of the volunteers were great - one other thing the bothered me was the route was short - the metric should have been at least 62.4 - it was not even 57 miles - I feel like I was cheated - this really needs to be fixed - blood pressure 170/88 50 sugar 88 weight up a bit -

Time:	03:25:35
Distance:	56.59 mi
Elevation Gain:	2,346 ft
Calories:	1,654 C
Avg Temperature:	88.1 °F

Weight	268.3 lbs
Body Fat	30.6 %
Body Water	47.4 %
Bone Mass	9.1 lbs
Muscle Mass	177.0 lbs
Physique Rating	3
Visceral Fat	17
Metabolic Age	68 years
Daily Caloric Intake	4,525 C

Firecracker 100

My Pictures are HERE

Team CBC Brewery Ride 49 miles

Good ride - it was pretty hot - we had 22 in the 'less than 17 mph average' group - it was a real good group and fun to ride with - I like this route and some parts of it were new to me - it was not am easy route for me - lots of rollers and not enough flats for me to make up the time I would lose on the climbs but I still like it - we had one flat and about three miles out the bar end on my left handle bar hopped off - it carries my mirror, the Garmin 605 and the iSport - I of course retrieved it and nothing was hurt but I did lose the bar plug - I road up and down the road twice looking for it but no luck - no problems but a little pain in my right knee - I am looking forward to the Fire Cracker on the 4th - hopping my knee is not a problem - we had an excellent gathering after the ride - we had a excellent gathering after the ride - big crowd of folks hung around it was sort of hot but also really nice under the trees - i really enjoy the company of these folks - blood pressure 158/85 51 sugar 87 weight down today -

Time:	02:59:17
Distance:	48.67 mi
Elevation Gain:	1,627 ft
Calories:	1,467 C
Avg Temperature:	91.3 °F

Weight	265.0 lbs
Body Fat	30.3 %
Body Water	47.5 %
Bone Mass	9.0 lbs
Muscle Mass	175.6 lbs
Physique Rating	2
Visceral Fat	17
Metabolic Age	67 years
Daily Caloric Intake	4,481 C

Team CBC Brewery Ride 49 miles

My Pictures are HERE

Galloway Run #9

Good run - I felt real good and ran well - we had a smaller group today because of the split of the group to create a 12:30 pace group - we still had 18 runners and with three leaders that was no problem - we had one runner mover up and one new run today - we did the Indian Run today that amounted to the last runner in the group running from the back to the front - it turned out to be a lot of fun everyone went through this at least twice and a number did it as many as five time - I did it twice - I felt I needed to try to stay near the front as some of our runners were running too fast after finishing their Indian Run - pace is important to me - I really pushed myself during my Indian Runs and very much to my surprise I was running a 9:06 during part of my run - I made two mistakes today - I got in the way of a cyclist - he was able to avoid me - I never heard of saw him - it was my fault but it would have help if he had said something - I dropped my sunglasses and stopped to get them making the group run around me - I just did it without thinking - we had a real nice gathering after the run at Parana Bread - I really do enjoy being with a group of runners or cyclist - no problems no pain - blood pressure 152/89 50 sugar 77 weight still down a good bit - I hope my scale is not just fibbing to me -

Time:	02:11:31
Distance:	8.06 mi
Elevation Gain:	163 ft
Calories:	1,964 C
Avg Temperature:	74.6 °F

Weight	266.8 lbs
Body Fat	26.8 %
Body Water	49.7 %
Bone Mass	9.5 lbs
Muscle Mass	185.8 lbs
Physique Rating	3
Visceral Fat	15
Metabolic Age	52 years
Daily Caloric Intake	4,735 C

Galloway Run #9

My Pictures are HERE