Sunday Long Walk

Good walk - I was scheduled to walk 6 mile yesterday after my 10 mile run - I was not able to do it so I planned to do it today hopping it would be of some help - I got pretty depressed after the run yesterday and had talked myself out of walking twice today when Emily called and said Jon wanted to do a short run and asked if I want to come walk with her - it really helped me get out of the house - Emily and i walked 4.4 four miles while Jon walked for 5 minutes then ran a fast mile out and back to us then walked 5 minutes - he did this 5 times then Emily headed back while Jon and I finished my walking - Jon got over 8 miles in - I had no problems or pains but could tell I was not fully recovered but otherwise did well -

Sunday Long Walk by ashby

Raleigh Galloway Training Run #20

Good run - not good weather - cool and rainy only thing worse is cold and rainy - I join the 15 minute pace group today as did Meri and Emily - everyone else in the group except Meri and I turned around at 3.4 miles - Meri and I did 5 then turned around - Meri went back out and did a second 10 miles - I was suppose to walk an additional 6 after the run but I was so tired I did not do it - I am a bit disappointed by this but it is what it is so maybe Sunday I will be able to do the 6 miles - other wise I had a good but slow run - I did have to walk in from about 9.2 miles - it did not rain the whole time but it did a good bit of the second half - Meri was a good running partner and I own her a lot - I felt very poorly after the run some of it was some stomach troubles but I also it was my longest run in 3 months - - I did finish

Raleigh Galloway Training Run #20 by ashby

Friday Lunch Walk

Good walk - a little warmer today and a bit more humid but it was still comfortable - I did well no pain no problems - my legs did feel I bit worn out - need to make sure I get a good night sleep tonight I did sleep well last night - looking forward to the 10 miler Saturday with Galloway -

Friday Lunch Walk by ashby

Thursday Evening Run

Good run - ran with Jon, Emily and Geo - nice out tonight but a little warmer than it has been - I was planning to run easy and thought I was - it seemed like and easy run - I even tried to slow down half way through the run - it was a good run -

Thursday Evening Run by ashby

Thursday Lunch Run

Good walk - felt good and walking well no pain no problems - if I can get just a little faster I could add some distance

Thursday Lunch Run by ashby

Wednesday Evening Run

Good run - really good run the only thing that stopped it from being a great run is that I am feeling really spent, too spent after the run - I did not feel that way right after the run but about an hour and a half after it I am really exhausted - it was my best run and fastest pace in three month also my longest mid-week run in three months - I really felt good and strong during the run and only struggled on the big hill at the end a bit - I was going up it pretty slow and breather pretty hard - had lots of great company tonight, Meri, Bo(Maureen) and Geo - Bert joined Meri and I for dinner after the run also a very nice time - tonight really did feel like progress - now i must take it easy Thursday and then give myself a good recovery day Friday so I can do my 10 miler Saturday - no problems no pain and I am not needing any KT Tape right now -

Wednesday Evening Run by ashby

Wednesday Lunch Walk

Good walk - felt pretty fast and strong today - no pain no problems -

Wednesday Lunch Walk by ashby

Tuesday Lunch Walk

Good walk - felt good today and felt like I am getting faster - cool and dry out today but not as cool as yesterday - no problems no pain - added a block to the route today - pest pace so far even with the added distance -

Tuesday Lunch Walk by ashby

Tir na nOg Club Run #68

Good run - almost cool out tonight - ran with Meri and Maureen(Bo) - Bert was also there after the run along with Eric - I also saw Lisa, Windy, Jerry among several other friends - It was a good run and so nice to run with friends - I am going well but I am struggling with how slow I am - I got a little tired but other than that it was a good run -

Tir na nOg Club Run #68 by ashby

Monday Morning Walk

Good walk - felt really well and felt a like I was a bit faster and this is my best time - no problems no pain - I started a special therapy Sunday and it seems to be helping already - looking forward to the Tir na nOg run this evening Meri and Maureen are also planning to run atm -

Monday Morning Walk by ashby

Sunday Long Walk

Good walk - felt good and I enjoyed the walk - I took a long time to recovery from yesterdays run and I was worried I might have a problem today but late yesterday I did begin to feel normal and today I felt good after the good nights sleep - no problems no pain - slower than I wanted but I told myself I was allowed to walk as slow as I needed as long as I did the miles - looking forward to and a bit worried about running 10 miles next Saturday and walking 16 next Sunday -

Sunday Long Walk by ashby

Raleigh Galloway Training Run #19

Good run - difficult for me - I really though I was beyond all the troubles I had been having with getting light headed but today that beast showed it head again - it is most likely my fault - I had a real good run Thursday and felt I could push myself to the pace I wanted to run but I am not there yet - this is so hard for me - I just have to find it in myself somewhere to let myself get back what I had when it is able to - it was so hard to tell the group to go ahead and finish while I walked it in - it was the right thing to do but still hard -

Raleigh Galloway Training Run #19 by ashby

Thursday Evening Run

Good run - ran with Emily and Farset at Symphony Lake Green-way - it was a pretty day and we had a nice run - Emily had a sore foot from her other training so she only want to do one loop which was fine - I did an additional half mile after she left - so I could get 2 miles - no problems no pain - looking forward to my Galloway run Saturday -

Thursday Evening Run by ashby

Thursday Lunch Walk

Good walk - felt good and strong - cool out today which always helps - next week I will add a little length to the walk going all the way up Glenwood to Peace then turning left on Peace then left back on to St. Mary's - no problems no pain - looking forward to running this evening with Emily on the Symphony Lake Green-way -

Thursday Lunch Walk by ashby

Wednesday Evening Run

Good run - nice weather - Meri and I ran this new green-way called House Creek Trail - it is a real nice trail a bit hilly but not bad - I am sure we will run it more - I felt like my legs were pretty sluggish but as I ran I got to feeling better and in spite of the hills had my best pace for 3 months - I know this is not a big improvement but it sure is the right direction - after the run Bert met us and we had a nice dinner at Tripp's -

Wednesday Evening Run by ashby

Wednesday Lunch Walk

Good walk - cool outside today - not sure if it was the cool or that my conditioning is improving but the walk felt easier today - if that continues I will lengthen it - no problems no pain - looking forward to the run with Meri on the new green-way after work -

Wednesday Lunch Walk by ashby

Tuesday Lunch Walk (Swim)

Good run - no problems no pain - I have my right knee and left foot KTapped but with those tapped I do not have pain - the knee is the same old problem the foot is plantar fascia - it happen during the long walk Sunday but the tape takes care of it - there was a really big storm coming and I went out early but not early enough - a little over half way it started to sprinkle and was raining hard when I got finished - except for being wet it was fine -

Tuesday Lunch Walk (Swim) by ashby

Tir na nOg Club Run #67

Good run - I was a bit sore from the weekend but with Meri's help I ran at the best pace I could - it was great - I had a good run still pretty slow but also a little improvement  - now except for my lunch time walk I will rest until Wednesday evening - no problems no pain - thanks Meri -

Tir na nOg Club Run #67 by ashby

Monday Lunch Walk

Good walk - my feet are a bit sore and tender after the weekend and my legs are a little stiff and sore so I told myself I only had to walk as fast as was comfortable believing it was better to do the walk slow than to not do it - I am hopping to run Tir na nOg so I hope I can recover enough today to do so - no pain on problems -

Monday Lunch Walk by ashby

Sunday Training Long Walk

Good walk - my coach has me doing walks the day after my long runs to prepare me for doing the OBX Challenge and Goofy both of which are back to back races - the OBX is an 8K followed by the full marathon and the Goofy is a half marathon followed by a full marathon the next day - in spit of the challenges I have had the last couple of months it is still my goal to do and finish both of these events also the City of Oaks half and maybe one more half before CoO - Last week I was suppose to run 5 miles on Sat. and walk 8 miles on Sun - because of riding 50 miles Sat. and Sun. at the MS Tour I did not run my 5 miles and I only walked 4 miles on Monday but it was all I felt I could do and at least it was a start - I had a real good week of running - I walked 1 miles at lunch every day and ran about 3 Wed. & Thr. I had my best run in a long time Sat. - today my coach wanted me to walk 12 miles but I was really spent after 10 and I had done the last mile in the rain so I only walked 10 - I am OK with this I will have to see what he says - I am committed to get caught up to his schedule - this has been a good weeks - thanks to all my friends for your support -

Sunday Training Long Walk by ashby

Raleigh Galloway Training Run #18

Great Run - wow it has been a long time since I have ben able to say the - this is most likely the farthest I have run in three months and I did have a very good run - no problems but I did have a little pain in my right hamstring - and new one for me - and a little pain on the outside on my lower right leg below the knee - this was gone by the end of the run - I really felt good during the run - I ate my full normal pre-race/run breakfast this morning and that may have helped - I had been just eating a few ounces of cheese before runs - I did take and Endurlites and two Caffeine pills twice during the run - I was pretty tired after the run but felt good and I was not just destroyed as I have been previously - today was a big success - I believe my two mid-week run and walking at least a mile every day helped - had a great ime after the run - drove out and picked up two runner that needed help and waited to Meri to finish her 20 miles had a real nice lunch at Two Guys with Meri, Bert and Ivy - a great day -

Raleigh Galloway Training Run #18 by ashby

Thursday Evening Run

Good run - ran with Emily and Farsat(I am pretty sure I spelled that wrong) - it was really nice out and we had enough light - we did two laps - it was a little short of three miles but it was a good run - had planned to take it a little easy tonight but I did not expect to be so slow - I did do the run pretty easily which is an improvement -

Thursday Evening Run by ashby

Thursday Lunch Run

Good walk- nice out today not hot or cold - felt good but did not feel I was as fast as yesterday - I try to walk as fast as I can when I am walking but always seem to be a bit slower than the walk intervals when I am running and I think it is because I am wearing my VFFs when I am walking at lunch - no problems no pain - BP an hour after my walk 153/92 79 pluse

Thursday Lunch Run by ashby

Wednesday Evening Run

Good run - ran with Meri on the greenway near her house - it was a good run - I was running as fast as I could and did well but I am still real slow - but I am improving slowly - it was nice out this evening -

Wednesday Evening Run by ashby

Wednesday Lunch Walk

Good walk - real nice out today not as coo as yesterday but very nice - felt good and better than I have been feeling - no problems no pain - looking forward to running with Meri this evening -

Wednesday Lunch Walk by ashby

Monday Morning Walk

Good walk - Jeff wanted me to walk 8 miles and I had planned on doing so but I was so tired after 4 I cut it short - guess I am more wore out after riding the MS Tour than I thought - I really want to get my training back on track but not doing well so far - I was suppose to run 5 miles this weekend which I did not on Saturday and Sunday I was suppose to walk 8 miles - I rode 56 miles Saturday and 47miles on Sunday - I will rest the rest of today and get myself back on schedule as quickly as possible - The Forerunning was not showing any distance covered so at the turn around point I turned it off and restarted it - so I got half the walk and doubled the distance, time and so forth -

Monday Morning Walk by ashby

MS Tour Sunday 50 miles

Good ride - nice weather - cloudy but not hot - once agin nice route - well supported and a fun ride - I had no problems no pain - I rode most of the ride solo but did jump in the back of several group and drafted for a while -

MS Tour Sunday 50 miles by ashby

MS Tour 50 miles 2012

Good ride - I had a good time and a good ride - no problems no pain - the ride was well supported and the route was nice most roads in good shape - lots of volunteers - it did get pretty hot - I ate half and orange at each rest stop except lunch where I had an burger patty with fixens and American cheese stuff - it was really a nice event - I had wanted to ride the century but the more intelligent part of me decided to ride the 50 and it was the right distance for me at this time -

MS Tour 50 miles 2012 Saturday by ashby

Thursday Lunch Walk

Good walk - felt pretty good today was hot but not too humid - no problems no pains -ursday Lunch Walk by ashby

ISO Wine Run

Good run and a really nice group of ladies to run with - I know the paces was pretty slow for them but I did appreciate the company - I am still a little concerned about running alone - I ran pretty well - we did walk part of two of the hills and I asked for a couple of extra walk breaks but it is a little bit of and improvement and I am pleased with the progress - I know I keep complaining about how slow and weak I am - I am trying not to complain about it - all of my friends have been so supportive -  I had no problems or pain everything seems to be fine except I do not seem to be able to go as fast as was able to -

ISO Wine Run by ashby

Run Raleigh 8K

Good race but also a challenge for me - My friend Meri invited me to sweep the race with her and I did want to run the race - I did OK for the first mile, but began to slow down the next mile by the beginning of the third I was only walking I could walk at a pretty good pace but I did not feel I could run - at 3.1 miles I got a ride back to the start - My first DNF - I knew when I decided to do this race I might DNF - I felt I could finish walking but I would have just cause the race to stay open longer than they hopped to keep the course open - Running the first mile in 16s and the second in the 17s was still a victory  - if I had gone out a bit slower I may have run farther but who knows - before this race I tested myself and found I was in Moderate Ketosis  - I have been eating a very low carbohydrate diet to do this so I could start losing weight again and it was working, however I also have begun to believe that this diet is also slowing and staling my recovery - during this race I tried eating one packet of Cherry Sports Beans - total of 25 grams of carbohydrates it did seem to help me run - after the run I ate one half of an orange and had a bite of banana also a little cheese - I tested myself again and I was mostly out of Ketosis - now I will see how long it will the me to get back to Moderate Ketosis because I am going to put training for OBX and the Goofy before my weight lose -

Run Raleigh 8K by ashby

Monday about 24 hours after the run I again tested myself after going right back to my extra low carb diet and I was right back into Moderate Ketosis which is so great - it means I can use some Carbs for longer training runs without completely derailing my weight lose goals.

Raleigh Galloway Training Run # 16

Good run but challenging for me - I tried so hard to run the correct pace for the first two miles while I was leading the whole Tapirs group but I was just not fast enough and I really put myself in a hole doing this - once we spite off the Late start group I continued to try to keep the pace but switched to 1 minute run two minute walk and this did help me recover - I did walk up Lassiter Mill hill - even walking this was a challenge for me at this point in the run - I told the group I needed to walk it but if they wanted to run it to go ahead and everyone did - I was proud of them - I finished my first 4 mile run standing, not dizzy or light headed but very very tired - I needed to sit down as soon as I was able - I am beginning to believe the extremely low carbohydrate diet I am I have been following for the last two months is hampering my ability to train - I am not really sure what to do about this - the diet does seem to have started my weight loss but if my training does not start to improve I am concerned about being able to prepare for City of Oaks, OBX challenge and the Goofy - I am thinking about figuring out how many grams of carbohydrates are in a Sports Bean and consuming say 5 grams of carbohydrates in Sports Beans when I seem to be fading durning the 8K Meri and I are sweeping tomorrow - I am sure it will kick me out of Ketosis but it will also let me know if part of my performance problem is the carbohydrate restrictions I have placed on myself -  except for fatigue no problems no pains - it was very hot and extremely humid today a couple of our runners had heat problems -

Raleigh Galloway Training Run # 16 by ashby