Data of my weight loss over the last three years

Sat, Nov 1, 2008 Weight 410.0 lbs Sun, Mar 1, 2009 Weight 377.4 lbs Sat, Jan 2, 2010
Weight	353.8 lbs

Thu, Jan 6, 2011 Weight 317.7 lbs Body Fat 22.5 % Body Water 52.3 % Bone Mass 11.8 lbs Muscle Mass 234.2 lbs Physique Rating 3 Visceral Fat 15 Metabolic Age 27 years Daily Caloric Intake 7,271 C Thu, Dec 15, 2011
Weight	252.4 lbs
Body Fat	16.5 %
Body Water	54.4 %
Bone Mass	10.2 lbs
Muscle Mass	200.6 lbs
Physique Rating	5
Visceral Fat	9
Metabolic Age	18 years
Daily Caloric Intake	5,064 C

Report from Garmin for my cycling activities for 2011

Count: 36 Activities
Distance: 1,269.52 mi
Time: 83:41:12 h:m:s
Elevation Gain: 36,258 ft
Avg Speed: 15.1 mph
Avg HR: 113 bpm
Calories: 35,968 C
Avg Time: 2:19:29 h:m:s
Max Avg HR: 125 bpm
Max HR: 156 bpm

Report from Garmin for my running activities for 2011

Count: 258 Activities
Distance: 1,187.78 mi
Time: 290:17:11 h:m:s
Elevation Gain: 65,824 ft
Avg Speed: 4.1 mph
Avg HR: 135 bpm
Avg Run Cadence: 60 spm
Calories: 203,237 C
Avg Time: 1:07:31 h:m:s
Max Avg HR: 165 bpm
Max HR: 242 bpm
Max Avg Run Cadence: 70 spm
Max Run Cadence: 98 spm

Tapirs Training Run

Good run and a beautiful day - we had a nice group of about nice that spilt up into three different paces - most of us ran 8 miles with some running a little less - there were lots of folks using the park and trail - it was a very nice day for the last day of the year - my knee did very well but I was wearing my support for it which is uncomfortable but does help when it is giving me trouble - we had a nice gathering after the run - I have had a real good year and part of it has been due to running and being a part of this group and the Galloway/Raleigh program - Happy New Year my runner friends.

Tapirs Training Run

Friday Lunch Walk

OK well not a great walk but at least I did walk - I think I could have crawled faster - knee was hurting again - called Jessica while on the walk and left her a message - she called me back and told me she did have time to see me - she said the knee and ligaments were OK it was a muscle problem which was good because it would heal faster - she work on it and everything else and so far it does feel a lot better - time will tell - I am still planning to run Saturday -

Friday Lunch Walk

Thursday Lunch Walk

Good walk but disappointing - my knee just does not seem to be healing - I was really slow walking and could not seem to go any faster - the knee was not hurting but every once in a while I would get a little twinge out of it - no real problems or pain but it is just not right - I am wondering if this is something Jessica can help me with?

Thursday Lunch Walk

Thursday Strength Training

Good session - was was not sort just a little stiff after my last workout - when lifting today could tell i was a bit sore.

Thursday Strength Training

Wednesday Lunch Run

Good run still have trouble with my left knee it is doing better but still not right - I have started taping it and that seems to be helping - i have finally worked out a 3 miles route and it works well for me but this is a hilly run -

Wednesday Lunch Run

Tuesday Strength Training

Finally got my self back to the gym - good workout - I had stopped lifting when Dad died - it was just a way to may my life simpler - I have no excuse for how long it has taken me to get back to it - It went well I did upper body and arms today - I was able to do the same weights for all my lifts - I do what I cll explosive slow burn - I do one set of each lift, I explosive start each lift then complete the lift as a slow steady lift positive and negative - I also do core workouts every time I lift - I did have to reduce the weights on my core routines by 10 pounds - I was a good session -

Tuesday Strength Training

Tir na nOg Club Run #52

Good run felt good and ran well inspire of still hang some soreness and stiffness in my left knee - I wore my Christmas Elf getup and had fun with it during the run - none of my usually running friends showed up and the crowd in general was a lot smaller than usually I ran a lone and only messed up the route twice - I will leaner the new route soon - it was cool but not cold out tonight - Merry Christmas

Tir na nOg Club Run #52

Tapirs Saturday Run

Real good run - cool out today but not bad and we did have a blue and almost clear sky - Small group, Bert, Meri, Pat and Buddy. Bert and I ran together my left knee was hurting a little and it was really nice to run with Bert again - Bert, Meri and I ate together afterward it was nice - I have been very fortunate to met and become friends with a lot of runners over the last 18 months and a number of them have become close friends Bert and Meri are two of the of the one that I am closest with - what a great way to spend Christmas eve -

Tapirs Saturday Run

Washington Crossing Marathon

Good run but very very hard - there was only a marathon but I just ran a half - this was my first double and I finished it well but was very tired not real sore but a bit stiff today - it was very extremely dam cold - I could just not get any speed up - I was so cold even after running the first of three loops I was still cold - I believe that the cold sapped some of my energy not sure about this I guess I was slow just because I had run the day before but ti did not seem like the problem - it was a difficult route real hilly - it was also very pretty and a nice place - again Jon, Rob, Eric and Chad run Fulls - I just do not see how they do it - good job guys - this makes 12 halves this year - it should give me 4 moons but I am just not sure to Half Fanatics will count this even - it was a Fat-Ass run self supported but there were about 25 other runners - I was disappointed with my time but pleased I completed the event - the even took place is a state park where Washington cross the Delaware river during the Revolutionary War -

Washington Crossing Marathon

Fortitude for First Descents Half Marathon

Good race - this was a small but very well done event - it was put on to allow a 50 stater to complete here 50 states but attracted a lot of runner - the route was real nice I needed 2 lap to complete the half - it was pretty come but the volunteers were great and stayed at their post inspire of the cold - I ran too fast I was supposed to run a 16:30 pace to save energy for the half on Sunday but I was feeling so good and it was so nice out there - this was a one time event or I would recommend it to other runner - I was there with Jon, Rob, Eric and Chad - a good time -

Fortitude for First Descents Half Marathon

Just a walk

Just a quick walk to let me stretch my legs and work on my walking speed.

Just a walk

Tir na nOg #51

Nice run with Emily and Meri - my first run on the new route - I not very fond of it but i will be OK with it - was a bit hard running the first time in the dark - the Christmas lights were nice - I did my best to keep up with Emily and Meri - I did but I think they were running slower - I do not think I should still be so slow - looking forward to the halts this weekend -

Tir na nOg #51

Riding Timber drive end to end

Just a nice afternoon ride for fun and to explore the new and unopened section of Timber drive. The new section look real nice - it is a very pretty roadway - I am looking forward to it being open. Only thing was I got very cold - I had dress what I thought would be enough but I got cold - I just have a lot more trouble getting cold now -

Riding Timber drive end to end

Pictures are HERE

Taper run #1 - 2011

Nice run a bit cool and a late start due to folks showing up late but that happens I hope we can start closer to the planned time next time. it was fun to run with the group I hope they did not slow down for me - I ran well and was able to keep up but did fade a bit in the last mile - I am feeling good about the two halts next weekend -

Taper run #1 - 2011

ISO Run and wine

Good run but a bit wet - was raining very hard before the run but slowed a lot just in time for the run - it did rain the whole run but it was not bad nor very cold - it was a good run considering how it might have been - I ran with Emily - she is a lot of fun to run with - I always enjoy running with her - I ran well - no problems no pain -

ISO Run and wine

Team CBC 28 miles Tavern ride

Good ride - beautiful day - was really nice to ride again and to see and ride with sue old friends - ws really nice to see Jon, Tim, Leah among others - I felt good and was riding well - I was a bit slower pace than usually but was likely the right pace for the day after my 10 run - no problems no pain -

Team CBC 28 miles Tavern

Galloway Extra Run 2

Good run but cold at the start - I have always liked running from Raleigh Running Outfitters - My first real run started and ended there a year and a half ago - What a different run I did have today compared to the first one - we had a nice group considering how clod it was and how late in the season - I ran well inspire of not running all week due to the colonospicty I had Tuesday - I was pleased with the pace we were able to do today - it was a good day - we had a nice gathering after the run -

Galloway Extra Run 2