Turtle Ridin - Clydesdale Runnin

Tir na nOg Club Run #55

2012-02-06T21:56:00.000-05:00

Good run - ran with Emily and Farset - my first time running with a dog - it was pretty cool of course Emily took care of Farset but it was still fun - considering we stopped several time for Farset we had a good pace and time - it was a nice night cool but not too cool - nice size crowd also out tonight - I ran real well and I am looking forward to the Donna but I am also a little concerned - I do really feel I can do it but it is a new distance for me -

Tir na nOg Club Run #55

Inside Out Wednesday Wine Run

2012-02-02T01:12:00.000-05:00

Good run - real nice night - ran with Emily - she has been sick but is feeling better - I am recovering from the Tinker Bell and we are both tapering for the Donna - we had a nice group for the run and the wine tasting afterwards was real nice also - it was just a real nice evening -

Inside Out Wednesday Wine Run

Tinker Bell Half Marathon

2012-01-29T19:08:00.000-05:00

Good race - very well put together and organized - I really enjoyed this event - there is nothing I would have changed - I picked the absolute best hotel - it was right beside the finish and very close to my start area. This was a different race for me - it was about 97% ladies - I had no problem with that but it was different - I was in crowds of runner all the I I was passing runner and walker all the time there was times when it was hard to maintain my pace because of all the other runner - I had a little stomach trouble again at about 9.5 miles - nothing like last time but I did have to walk a ways during mile 10 then I switched to 1:1 for the rest of the run and that helped - when I needed and extra walk I took it - I most likely did this to myself by walking around for over five hours at the Expo then around Downtown Disney - I did enjoy those but they may have hurt my race - live and learn - on to 26.2 with Donna!

Tinker Bell Half Marathon

Just went for a walk by ashby3 at Garmin Connect - Details

2012-01-25T15:25:00.000-05:00

Just went for a walk by ashby3 at Garmin Connect - Details

Tir na nOg Club Run # 54

2012-01-25T15:20:00.000-05:00

Good run and I needed one - my last run attempt for the nOg was my worse run from there ever - Jon and Meri were there among others - Meri and I ran together - she had run 23 miles Saturday and I was almost able to keep up with her - lol - actually we had chosen to run together and it was a nice run - Looking forward to the Tinker Bell -

Tir na nOg Club Run # 54

Tapir Run @ White Oak

2012-01-23T09:42:00.000-05:00

Good run - not great weather - it was sort of cold and raining when I left Garner - it had mostly stopped rain when I got to White Oak trail head - it rain a little on us during the run but not much - I ran with well and had a good run - everything seems to have healed well during my time off - I was a bit wore at mile 7 but that was expected for not having done any mid week runs - I have recovered well after the run and feel good about the Tinker Bell next weekend - I Plan to run Tir na nOg Monday night if the weather is good other wise I will run Tuesday or Wednesday at lunch time - I have not been running as much and I have been having trouble with depression but I think it is just this time of year - I will plan on running a bit more often after the Donna and Princes and most likely not do as many race - maybe I am burning out a bit or it is just the depression -

Tapir Run @ White Oak

Museum of Aviation Half Marathon

2012-01-20T13:28:00.000-05:00

Good race but not one of my better ones. There was nothing wrong with the event if fact it was a very well setup, organized and run event. The course was good, almost flat and almost no traffic - enough aid stations and each had happy, helpful people at them. So it was a nice event. The problem was I had gotten healed up from so pain in my left knee and was looking forward to attempting a PR, it was a cold but clear morning and I was feeling great and was running in the 12s and 13 for the early part of the run. Around mile 5 I got a pain down in my stomach - I have never had stomach pain before - it got worse and I was feel really poorly but still not sure what was wrong - I finely stopped at a Pot-a-let just to see if that might help - I did not seem to have that need but something was wrong - that did help but my strength and energy were gone. I never thought I might have to DNF but I was not fell very well at all. During the last mile I have to take extra walk breaks and had no kick at all when finishing and this is just not normal for me. My time was not terrible and my pace not real bad but they were worse than I was hopping for and expecting to do. I do not know why I worry about this stuff I am so slow it really does not make any different. The only thing I can think of that might have contributed to my problem was I ate the food from the hotel instead of my regular before race meal - I will not do that again. After the race instead of walking around a bit like I usually do I was feeling so poorly I went and sat down and waited for Jon to finish his Full. When I got up I had a terrible pain in my left calf, right down the middle and from the knee halfway down. I have no idea what happen - it did not hurt during the run or while I was sitting just when I stood up. If fact I had not pain or problems except the stomach thing. I al looking forward to the Tinker Bell and I am planning to take all of next week off to recovery and heal up - I hope this is the right thing to do - I will just have to see.

Museum of Aviation Half Marathon

Tuesday Lunch Run

2012-01-10T12:42:00.000-05:00

Good run - I do not usually run on Tuesday morning but I did not feel like running Tir na nOg last night and since I now have a nice 3 mile route this works - really nice out today - felt good and ran well still some little pain in the left knee but not all the time and not bad - last run until the Half on Saturday in GA - looking forward to this trip and the run -

Tuesday Lunch Run

Taper Run

2012-01-09T15:13:00.000-05:00

Good run - real good run considering my knee is still recovering - I ran most of the time with Emily and we decide to only run six plus miles due to my knee, that she had not been able to run this week and we were running a half the next weekend - the weather was wonderful and we had a nice group running today including Meri, Bert, Laura, Jafar(I know I messed this up sorry) and Buddy - I was hurting a bit after the run so I did not hang around for the gathering but went to see Jessica and had her work on my knee - it did help a lot - I only had a little pain but felt she would be able to speed my recovery - I got some new KT tape at Capital City Run Walk - the new name for The Athlete's Foot - I am testing it now and hopping it will stick a lot better than the KT Tape I have been using - looks good so far - looking forward to race in GA this Saturday -

Taper Run

Tuesday Strength Training

2012-01-03T16:22:00.000-05:00

Good session - still having some knee pain - not as many New Years Resolutions this morning as I suspected - nice group - session went well - not too sore except my abbs

Tuesday Strength Training

Tir na nOg Club Run #52

2012-01-03T16:11:00.000-05:00

Ok rough run - I had a number of problems with the left knee - the knee had not given me any touble on the run the Saturday before or on the Sunday run and I had had no pain for it during the day Monday - after I go to Tir na nOg it was fine - I put the support I have on it and when I sat down to tighten my shoe laces I got a bad pain in my knee which seemed to be cause by the support - I checked it to make sure it was on correctly and it seemed to be - I move the knee some and it was sore but OK I thought - during the run I had about a dozen instances when I got a bad enough pain in the knee to make me stop running - i have never had my knee do this before - I kept trying to run and was able to run for a while then the pain would hit again - I eventually ended up shorting the run and went straight back to my car - and went home with my knee pretty sore - it was still sore this morning so I called Jessica to see if she could see me - last Thursday after she worked on it it felt great - this week she said it was a lot more inflamed and I had stressed some of the muscles around it trying to accommodate it - she was able to reduce the pain a lot but this time she advised I not run or walk at all for several day and to ice it for 15 minutes every two hours - so that is what I will do - I need this to get better -

Tir na nOg Club Run #52

New Years Day Ride

2012-01-01T18:00:00.000-05:00

Good ride - I had planned to ride with the group riding from MacGreger Village but i got there about 10 minutes late and did not have a que sheet so I just rode my own route - I wanted to try the new trike rack of Ruby and I had to make some adjustments to it and it took me a bit longer to get Turtle2 loaded up - the rack does seem to work very well and I think it will be just fine - I forgot my Edge 605 and 500 GPSs but I did have my Forerunner 310 XT so I was able record my ride - even though I rode alone it was a beautiful day and I had a great ride - I ran into two detours which I had to ride - I am not sure how much it added to my ride but that did not matter - it was fun and some new roads - the Bionx locked up and failed twice which showed me I can ride without it just still cannot climb very fast -

New Years Day Ride

Data of my weight loss over the last three years

2011-12-31T18:36:00.002-05:00

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

Visceral Fat

Metabolic Age

18 years

Daily Caloric Intake

5,064 C

Report from Garmin for my cycling activities for 2011

2011-12-31T17:35:00.001-05:00

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

2011-12-31T16:10:00.000-05:00

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

2011-12-31T15:58:00.000-05:00

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

2011-12-30T14:59:00.000-05:00

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

2011-12-29T11:46:00.000-05:00

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

2011-12-29T10:48:00.000-05:00

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

2011-12-28T14:58:00.000-05:00

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

2011-12-27T22:18:00.000-05:00

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

2011-12-27T00:09:00.000-05:00

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

2011-12-24T20:49:00.000-05:00

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

2011-12-19T10:00:00.000-05:00

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

2011-12-19T09:34:00.000-05:00

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

2011-12-15T16:27:00.000-05:00

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

Just a walk

Tir na nOg #51

2011-12-12T20:21:00.000-05:00

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

2011-12-11T14:27:00.000-05:00

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

2011-12-10T22:21:00.000-05:00

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

2011-12-07T22:36:00.000-05:00

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

2011-12-05T00:40:00.000-05:00

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

2011-12-03T17:42:00.000-05:00

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

Galloway Extra Run 1

2011-11-26T16:50:00.000-05:00

Real good run today - beautiful weather a little cool at the start but other wise beautiful - there were about 60 total runners today with 7 in our Tapers 13 minutes pace group - this is one of our hiller routes and I found it a bit challenging after racing on Thursday but I did pretty well - It was really nice to run with my Galloway friends again - we had a nice gathering after the run also - I really enjoy these gatherings - no problems no pain -

Galloway Extra Run 1

Turkey Trot

2011-11-24T12:31:00.000-05:00

Really good run - well done event - beautiful weather just a real great race - I PRed and was running well feeling very good - lots of folks out for the run - lot os fun.

Turkey Trot

Run with Bert

2011-11-22T12:31:00.000-05:00

Had a real nice run with my friend Bert - it had been a while since we had run together due to an injury, Bert is doing real well and we had a nice run - i tested my arm flashing thing I got from Galloway - them worked well and were not annoying to wear -

Run with Bert

Saturday Run on part on the marathon route

2011-11-19T11:53:00.000-05:00

Real good run - Bert. Meri and I drove you to the Wrights Brother's Memorial and parked there and ran North on the Full Marathon route - Meri and I ran 10 Bert opted for 7 - it was a bit coolant the start but it winded up warming up nicely and was a beautiful run - the route was very nice and interesting for me not having seen it before - I was also really nice to run with Meri again - I was worried I was making her run slow but she said we were fine and it was a bit faster than we might normally be running on a Galloway run- I got tired at the end but other wise I did well - no problems no pain -

Saturday Run on part on the marathon route

Run from the beach house

2011-11-17T07:08:00.000-05:00

Good run but not one of my best - I really wanted to run at the same pace I ran the half and I was able to for a while but then I slowed down even though I was trying to move faster - I also had planned to ran the whole time but at 3.5 miles I needed to start run walk which was OK but not what I had planned - I am assuming I was just not recovered well yet - an interesting thing I got a small bluster sort of in the middle of my right foot after the 8K race - I have never gotten a bluster in this are before - after the Half it was a little worse even though I lanced and covered it before the half - I decided to check my shoe before this run just to see if there was some problem with it - I found something sticking up inside the shoe - it turned out to be an almost two inch wedged shape rock that I had stepped on and driven through the sole of my shoe - i was amazed to find this and find it hard to believe I ran the part of the 8K and the whole Half with the rock in my shoe and sticking into my foot - my foot is healing well I just hope shoe is not badly damaged -

Run from the beach house

OBX Trip Ride

2011-11-15T15:54:00.000-05:00

Real nice ride - rode with Emily, Meri and Jon with Jon leading the ride - I had suggested we ride a 9:00 but was moving slow this morning and the group up a good while - II do not like doing that sort of thing but we really did not need to keep to any sort of schedule - we rode north to the Wrights Brother Memorial where we got on our bikes and climbed up to the memorial - nice view up there and this year in spite of running faster during the Half and running the 8K the day before I felt great climbing the hill - I do admit I was a bit sore coming down but not bad - we the went of to the buildings and toured them briefly - Turtle preformed wonderfully - I am so enjoying ride this Catrike as compared to my TerraTrike Tour - the Tour is not a bad trike just the Expedition is a much better one - Catrike is offering a deal again and I need to decide if I am going to get another one - I want one, maybe a different model - when the group got back to the house I continued on South - I was just feeling like riding a bit more and had never seen the road South - it was nice and interesting but at one point the path turned into cement and was a bit rough - when I turned around I got on the road and rode on it until the path turned back into asphalt -

OBX Trip Ride

OBX Half Marathon

2011-11-13T18:21:00.000-05:00

I had a really good run - I went out a bit faster than I usually do and was feeling pretty good so I tried to maintain that pace and did very well - I have never tried to run that a pace that fast for anything close to this distance but I did very well - I PRed by 12 minutes which is so cool - after the race I did not get light headed so taking a half of a blood pressure pill on the day before a race and none the morning of the race maybe an answer tot that problem - I talked one doctor about trying this but will talk to the other one also - it was really tired after the event and sat at the finish line for about an hour and a half when I did a lot better and was able to then visit with my friends and stay until the marathon finished came it - I was very glad to be able to do this and to see my friend Emily complete her first marathon. I am tired but feeling pretty good - I have also really enjoyed sharing with all my friends here about my and their runs - truly a excellent event and a great trip!

OBX Half Marathon

OBX 8K

2011-11-12T13:15:00.000-05:00

Real good race - Jon and Meredith also ran - Jon is running the full and Meredith and I are running the Half Sunday - first back to back for me and Meredith also will be Meredith's first Half Marathon. I was feeling very good and was running very well so in spite of doing the Half Sunday I push the pace as much as I was comfortable with - the weather was a bit cool not really nice - the course was interesting it was part to the trail section form the full - I ran real well and got my best pace yet and a PR for an 8K -

OBX 8K

Wednesday Morning Run

2011-11-09T11:50:00.000-05:00

Good run first run since the half - ran well felt real good out there - I did fade a bit in the last half mile but I still felt good - no problems no pain - looking forward to OBX

Wednesday Morning Run

City of Oaks / Rex Half Marathon

2011-11-06T15:39:00.001-05:00

Great run and my best race yet. I felt prepared, I had no problems and the day was beautiful - cool but very nice. I got to the start with enough time to find my friends, take a few pictures and talk a bit but not so long I got cold. I felt like I was running well and I really enjoyed the run. I have never had so many folks talking to me and encouraging me it was a really great experience. I PR by 6 minutes - last year I ran this half and it was my first half ever. I had some problems but did finish with a 4:22 time this year I finished one hour faster with a 3:22 time and my fastest ever average pace. I am very pleased with this run. I did really push the pace during the whole race - I was feeling good and really wanted another PR. I am real tired now and hope I will recover enough to have a good race at OBX. I decided to just go for it at City of Oaks - everything was right and who know what the weather will be like next weekend. I am hopping for more of what we had today but will take what we get. Once again I had problems when I stopped running at the end with being light headed and i had to sit down for a while and when I did stand up it was pretty bad. I has taken a longtime for me to feel better and begin to recover. I am wondering and plan to ask my doctor if I may need to take less or no blood pressure meds on the day of my long run. The race it self was very very well done. There was not a single thing that I think should have been done differently. There was not anything wrong that I know of at the race. Well done gang.

City of Oaks / Rex Half Marathon

Run from the house

2011-11-02T19:29:00.000-04:00

Nice run - did not feel like driving to Cary to run with ISo also I got off work late - just wanted a short run to warm everything - it was a bit cool but not bad - no problems no pain -

Run from the house

Galloway Training Run # 26

2011-10-29T18:12:00.000-04:00

Good run but nasty weather today - was raining hard when I left the house but had almost stopped at the run start - it was still cold - was so cloudy it was quite dark when we started - there were less than 50 runners show Meri and I only had two other runners in our group - the route today was the same as last week - I was not pleased we were running the same route again and with all the rain it was going to be a messy run - after walking the the single track section we ran about 100 yards down the trail and the group decided to go back and find so road to run on in the rainy weather that we we felt we would at least get a good workout with less chance if injury - I was running fine but got pretty cold my finger war really hurting when we got back and it took a while for them to stop - we got 6.5 in - was planning on 8 but was just so cold - nice gathering at the store and after the coffee shop -

Galloway Training Run # 26

Team CBC/NCBC Fall MS Ride

2011-10-16T15:21:00.000-04:00

Team CBC/NCBC Fall MS Ride

Great ride - it was a beautiful out today - it was a good route - lot of other cyclist - I tried to video the start which made me start about two minutes behind the group that and having some trouble with the que sheet put me behind most of the group - I did caught up with some on the road and at the rest stop - there was only one rest stop at mile 29 which was OK for me but I think others were expecting them more often - the rest stop was well stocked and the folks manning it were great - I did eat a banana with some peanut butter on it - not great for me but I enjoyed it - Turtle preformed wonderfully the adjustment to the heads really fixed the shimmy problem - I had her up to almost 40mph today and she felt great - no problem - I felt really well and was riding great - I felt really strong today - it was a good ride with a bunch of other cyclist and some good friends -

Galloway Training Run #18

2011-09-03T20:41:00.000-04:00

Good run but difficult for me at the end - no problem and a lot of fun running with the group again.

Galloway Training Run #18

Battle of the Triad Half Marathon by ashby3 at Garmin Connect - Details

2011-08-28T00:01:00.001-04:00

Good race well mostly - would I recommend it yes but it was not a great race - I ran well and felt good I had some pain behind and above my left knee in the muscle - not sure what that was - I PRed well I did at 13.1 miles - I got off the route and added .9 miles to the route - it was my own fault I was taking pictures as usual and missed a turn - I did get some good pictures - at 13.1 miles my Garmin showed me at 3:27 - I like the course but it would have helped to have more course monitors - between miles 6 and 7 the water stop was out of water - the folks were still there but no water - the police were great - I was the last to finish and was likely a number of minutes behind the other but they keep the course open did not try to push me and were just great - we had a chip on our bib's but there was no timing mat a the start nor at the finish there was a guy there who recorded my time on a laptop and I was told I would get an official finishing time - they did have a medal but it is one of the cheapest ones I have seen but ti is a medal none the least - it looks like something some as a generic medal but with a little plate on the back with the name of the race, date and finisher - cheap but OK - the thing which bothered me the most was I did not get a t-shirt that fits - I paid in advance two months before the race, my bib said I was to get a XL shirt when I got there I was told they ran out of XL shirt at the because to people who registered the day before got them all - it seems to me that is someone preregisters for a race that promises a shirt one should be set aside for them - when I tried to ask the race organizer about this she said we do not have any left and was told that she really did not care if I was unhappy about this - not a good way to start a run -

Time:	03:45:41
Distance:	14.22 mi
Elevation Gain:	613 ft
Calories:	3,789 C
Avg Temperature:	77.7 °F

Weight	270.3 lbs
Body Fat	26.2 %
Body Water	50.2 %
Bone Mass	9.7 lbs
Muscle Mass	189.8 lbs
Physique Rating	3
Visceral Fat	15
Metabolic Age	49 years
Daily Caloric Intake	4,845 C

Battle of the Triad Half Marathon

My pictures are HERE and HERE

Tuesday Morning Run

2011-08-23T12:13:00.000-04:00

Time:	00:47:43
Distance:	2.80 mi
Elevation Gain:	138 ft
Calories:	501 C
Avg Temperature:	71.7 °F

Weight	270.6 lbs
Body Fat	30.1 %
Body Water	47.7 %
Bone Mass	9.2 lbs
Muscle Mass	179.9 lbs
Physique Rating	3
Visceral Fat	17
Metabolic Age	65 years
Daily Caloric Intake	4,601 C

Tuesday Morning Run

Tir na nOg Club Run #45

2011-08-22T21:36:00.000-04:00

Good run - it was pretty nice out tonight still humid but not so hot tonight - I felt well and ran well - we had a nice gathering after the run -

Time:	00:49:06
Distance:	3.17 mi
Elevation Gain:	127 ft
Calories:	672 C
Avg Temperature:	84.7 °F

Weight	270.9 lbs
Body Fat	31.4 %
Body Water	47.1 %
Bone Mass	9.1 lbs
Muscle Mass	176.8 lbs
Physique Rating	3
Visceral Fat	17
Metabolic Age	71 years
Daily Caloric Intake	4,528 C

Tir na nOg Club Run #45

Galloway Training Run # 16

2011-08-21T09:31:00.001-04:00

Good run - nice day - it was real nice weather for August not very hot but it was pretty humid - we had about 25 in the Tapirs group today and everyone seemd to have a good run - we did the Magic Mile again - this is the third one got the group but only my second - I missed the second one - I improved I ran my first in 12:57 and this one in 12:34 - a 23 second decrease in time - I was pleased with this but I was trying to get into the 11's - no problems no pain - weight down a bit -

Time:	02:14:06
Distance:	8.07 mi
Elevation Gain:	407 ft
Calories:	2,008 C

Weight	271.9 lbs
Body Fat	31.2 %
Body Water	47.2 %
Bone Mass	9.1 lbs
Muscle Mass	178.0 lbs
Physique Rating	3
Visceral Fat	17
Metabolic Age	70 years
Daily Caloric Intake	4,559 C

Galloway Training Run # 16

My Pictures are HERE

Tuesday Morning Run by ashby3 at Garmin Connect - Details

2011-08-18T11:02:00.000-04:00

Real good run this morning - it was almost cool out this morning - I felt good and ran well - there were lots of other runners out there - there were at least 2 dozen other runner that I past coming from the other direction and 4 other runners pasted me come up from behind - there was one group of about a dozen young ladies running together - the route is still not long enough - I plan to add a bit more to it next run - I am seeking a 3.1 mile route - no problems no pain -

Time:	00:43:20
Distance:	2.76 mi
Elevation Gain:	128 ft
Calories:	531 C
Avg Temperature:	68.7 °F

Weight	271.9 lbs
Body Fat	31.2 %
Body Water	47.2 %
Bone Mass	9.1 lbs
Muscle Mass	178.0 lbs
Physique Rating	3
Visceral Fat	17
Metabolic Age	70 years
Daily Caloric Intake	4,559 C

Tuesday Morning Run

Tir na nOg Club Run #44

2011-08-15T23:00:00.000-04:00

Good run this evening - it was not hot - it was not cold either but ti was pretty nice out this evening - ran with Ivy again - had a real nice run - she walked again which was fine - I was running well and felt good - no pain no problems - I do wish I was faster -

Time:	00:46:59
Distance:	3.12 mi
Elevation Gain:	118 ft
Calories:	694 C
Avg Temperature:	86.6 °F

Weight	272.8 lbs
Body Fat	32.5 %
Body Water	46.6 %
Bone Mass	9.0 lbs
Muscle Mass	175.3 lbs
Physique Rating	2
Visceral Fat	18
Metabolic Age	76 years
Daily Caloric Intake	4,496 C

Tir na nOg Club Run #44

Galloway Training Run #15

2011-08-15T15:11:00.000-04:00

Good run - felt good and enjoyed the route - this was this first time I had run this route - I had been on parts of it before but most was new - we had a real nice group and it was an enjoyable run - it was not hot especially for August and we did get a little bit of rain but not much -

Time:	02:21:16
Distance:	8.13 mi
Elevation Gain:	336 ft
Calories:	2,043 C
Avg Temperature:	87.5 °F

Galloway Training Run #15

SlowSpokes Thursday Evening Ride

2011-08-11T21:54:00.000-04:00

Good ride - I took it easy tonight and just rode a little soft - I just did not feel like pushing it tonight - no problems no pain - had a nice group to ride with and it was a very nice evening especially for August -

Time:	01:51:50
Distance:	29.60 mi
Elevation Gain:	1,227 ft
Calories:	715 C
Avg Temperature:	85.3 °F

SlowSpokes Thursday Evening Ride

Thursday Morning Run

2011-08-11T12:07:00.000-04:00

Good run - much better than Tuesday the day off was good but I still did not like taking it - I still do not have a long enough route I am trying to find a three mile route - will try a longer one Tuesday - no problems no pain - it was nice out today - blood pressure 168/92 47 - sugar 81 weight down a bit -

Time:	00:38:33
Distance:	2.34 mi
Elevation Gain:	117 ft
Calories:	481 C
Avg Temperature:	72.3 °F

Weight	270.7 lbs
Body Fat	32.7 %
Body Water	46.4 %
Bone Mass	8.9 lbs
Muscle Mass	173.2 lbs
Physique Rating	2
Visceral Fat	18
Metabolic Age	77 years
Daily Caloric Intake	4,439 C

Thursday Morning Run

Tuesday Morning Run

2011-08-09T10:02:00.000-04:00

Good run - still not felt as good as I did before the 18 mile run but I am recovering - I am thinking about take Wednesday off - it is strange for me to believe but I find it hard to skip a running day - I did reduce the length of the run today - no problems no pain - I had some trouble getting up this morning and going to run but I am glad I got out there - blood pressure 148/82 52 sugar 80 weight down -

Time:	00:35:44
Distance:	2.18 mi
Elevation Gain:	94 ft
Calories:	418 C
Avg Temperature:	77.7 °F

Weight	270.6 lbs
Body Fat	31.9 %
Body Water	46.8 %
Bone Mass	9.0 lbs
Muscle Mass	175.3 lbs
Physique Rating	2
Visceral Fat	17
Metabolic Age	73 years
Daily Caloric Intake	4,491 C

Tuesday Morning Run

Tir na nOg Club Run #43

2011-08-08T20:31:00.000-04:00

Good run but hard - I could really feel the 18 I did on Saturday - it was hot but not too bad - Ivy joined me for the run it was real nice having someone to run with but I am so slow running she walked a good part of the way - first run I have done in a long time with no KT Tape on - it all came off with all the rain Saturday - we had a nice little gathering after the run but I left a little early - tired tonight - no pain no problems just not mush energy tonight - blood pressure 162/92 50 sugar 94 weight down a bit -

Time:	00:49:39
Distance:	3.13 mi
Elevation Gain:	131 ft
Calories:	833 C
Avg Temperature:	93.2 °F

Weight	273.8 lbs
Body Fat	35.7 %
Body Water	45.2 %
Bone Mass	8.6 lbs
Muscle Mass	167.5 lbs
Physique Rating	2
Visceral Fat	19
Metabolic Age	90 years
Daily Caloric Intake	4,315 C

Tir na nOg Club Run #43

Galloway Run #14 - 2011

2011-08-06T15:04:00.000-04:00

Good run and I personal new long run record - OMG did it rain - I think the only thing I have ever done where I was more wet was when I was SCUBA diving - six of us gathered at 4:15 AM and we headed out to the trail - we were less than half a mile in and the sky opened - it was raining when we started but it really started to come done - it was raining so hard I was not taking pictures, so hard we could hardly see the train with out headlamps, so hard we could not heard our Gym Bosses - we ran out one mile turned around and headed back - we pick up about three more runner and headed out again - we had to walk the last quarter of a miles it was raining so hard we were having trouble seeing the trail - we picked up some more runners and decided to run under the parking garage - this was a lot dryer but it got old quickly - the Forerunner 310xt did a pretty good gob plotting my route in spite of being under the parking garage - at this time Ron started the official run and suggested we might want to continue to run under the garage due to the lighting - there was lighting and it was impressive but it was a long way away however we did do several more laps around the garage until the rain let up again and we hit the green-way again - we made it to the water stop at two miles and turned around and the rain had already come back - We went back to the mall to get water and back to the green-way and headed the other way - when we got to the underpass at Glenwood it was completely flooded as we suspected so we ran around back to the mall and then back out to the green-way again and headed the way we had run the first several time - this was a real mile stone for me 3 miles farther than I had ever run before and I am tired and sore afterward but I did well and I am not destroyed - we had a nice gathering after the run and I did a little shopping also - no pain no problems - blood pressure 169/84 52 sugar 94 weight up a bit - I really want to thank my Galloway running friends they really helped me do this long run -

Time:	04:57:14
Distance:	18.47 mi
Elevation Gain:	617 ft
Calories:	4,090 C
Avg Temperature:	83.4 °F

Weight	281.0 lbs
Body Fat	27.1 %
Body Water	49.7 %
Bone Mass	9.9 lbs
Muscle Mass	194.9 lbs
Physique Rating	3
Visceral Fat	16
Metabolic Age	51 years
Daily Caloric Intake	5,005 C

Galloway Run #14 - 2011

My pictures are HERE

Thuraday Morning Run

2011-08-04T12:30:00.000-04:00

Good run this morning - I did not feel as good today as yesterday and it was hotter and muggier but not too bad and I did have a good run - looking forward to my first 18 mile run Saturday and a bit concerned about it - no problems no pain - I do feel slow running this new route and it does seem hillier but I like it so far - weight is up a bit -

Time:	00:44:39
Distance:	2.58 mi
Elevation Gain:	130 ft
Calories:	527 C
Avg Temperature:	85.5 °F

Weight	272.4 lbs
Body Fat	27.7 %
Body Water	49.2 %
Bone Mass	9.6 lbs
Muscle Mass	187.4 lbs
Physique Rating	3
Visceral Fat	16
Metabolic Age	55 years
Daily Caloric Intake	4,792 C

Thursday Morning Run

Wednesday Morning Run

2011-08-04T12:04:00.000-04:00

Good run - a bit cooler and pretty nice out - new route again - just trying to go a little farther - I want to get to about three miles on this morning run - I have still not gone back to lifting or swimming I am doing a little riding but I just am having trouble doing this much and I believe I do need to run - no problems no pain - sorry I am late getting this out - I will get the regular data added to the bottom soon -

Time:	00:40:18
Distance:	2.42 mi
Elevation Gain:	121 ft
Calories:	506 C
Avg Temperature:	80.2 °F

Weight	271.1 lbs
Body Fat	27.6 %
Body Water	49.2 %
Bone Mass	9.5 lbs
Muscle Mass	186.7 lbs
Physique Rating	3
Visceral Fat	16
Metabolic Age	55 years
Daily Caloric Intake	4,770 C

Wednesday Morning Run

Tir na nOg Club Run #42

2011-08-01T21:49:00.000-04:00

Good run - hot out and muggy but not too bad and a lot better than it has been - I really wanted to run and needed to but I did not fell like it if that makes sense - I have been a bit depressed since a visit to my Dad's house Sunday and I usually do not run on Monday morning because of Tir na nOg so I was looking forward to the run but had some trouble getting out there because I just did not want to do anything - I felt slugest and heavy at the beginning but did get to feeling better as I ran - got a call from Ivy of Galloway during the run - she wanted info about the run which I was glad to provide and she did join us - some funny pain in the right knee - it came and went and was never bad just strange other wise no problems - nice gathering after the run Meri, Emily, Ivy and Meredith were there also saw Windy, Dileep, Barry and Lisa - blood pressure 174/84 49 sugar 99 weight down a bit -

Time:	00:49:38
Distance:	3.11 mi
Elevation Gain:	127 ft
Calories:	632 C
Avg Temperature:	92.3 °F

Weight	269.5 lbs
Body Fat	33.6 %
Body Water	46.0 %
Bone Mass	8.8 lbs
Muscle Mass	170.2 lbs
Physique Rating	2
Visceral Fat	18
Metabolic Age	82 years
Daily Caloric Intake	4,365 C

Tir na nOg Club Run #42

Touring around Garner with Hardin

2011-07-31T12:22:00.000-04:00

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

2011-07-30T13:10:00.001-04:00

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

2011-07-28T09:36:00.000-04:00

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

2011-07-25T21:05:00.000-04:00

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

2011-07-23T15:58:00.001-04:00

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

2011-07-21T22:11:00.002-04:00

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

2011-07-21T12:17:00.000-04:00

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

2011-07-17T18:15:00.002-04:00

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

2011-07-16T15:50:00.003-04:00

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

2011-07-12T08:49:00.000-04:00

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

2011-07-09T13:03:00.002-04:00

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

2011-07-07T07:33:00.000-04:00

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

2011-07-06T10:02:00.000-04:00

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

2011-07-05T19:49:00.000-04:00

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

2011-07-04T20:45:00.000-04:00

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

2011-07-04T14:45:00.000-04:00

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

2011-07-03T19:07:00.000-04:00

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

2011-07-02T13:39:00.001-04:00

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

SlowSpokes Thursday Evening Ride by ashby3 at Garmin Connect - Details

2011-06-30T22:56:00.000-04:00

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

2011-06-30T09:52:00.000-04:00

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

2011-06-29T09:03:00.000-04:00

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

2011-06-28T18:58:00.000-04:00

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

2011-06-28T09:31:00.000-04:00

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

2011-06-27T20:49:00.000-04:00

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

2011-06-26T17:05:00.002-04:00

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

2011-06-25T16:07:00.000-04:00

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

2011-06-24T10:49:00.000-04:00

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

2011-06-23T22:58:00.000-04:00

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

2011-06-23T08:34:00.000-04:00

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

2011-06-21T19:53:00.000-04:00

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

2011-06-21T17:10:00.000-04:00

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

2011-06-20T22:02:00.000-04:00

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

2011-06-19T18:29:00.001-04:00

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

2011-06-18T18:25:00.000-04:00

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

2011-06-16T08:06:00.000-04:00

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

2011-06-15T14:33:00.000-04:00

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

2011-06-12T18:21:00.002-04:00

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

2011-06-09T09:13:00.000-04:00

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

2011-06-08T12:07:00.000-04:00

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