Thursday Lunch Run

Good run - felt good and was running well- no pain no problems - was still gloomy but not raining which was nice - felt like I was running a bit faster - the Gliders felt funny - before when I would do them is was just like my regular running but faster this time it felt different - not sure why but I did not like it - I know I ran twice on the last day before Knoxville but I had to skip my Wednesday run due to rain so I ran twice - looking forward to Knoxville -

Time:	00:24:34
Distance:	1.53 mi
Elevation Gain:	518 ft
Calories:	374 C
Avg Temperature:	42.6 °F

Thursday Lunch Run

Thursday Morning Run

Good run but I was feeling slow - I did do my Gliders and they were the only thing that improved on a real slow time - yucky morning cloudy, dark and drizzly - it was cool but not too cold however I was pretty wet when I got back - felt good and was running well but a little slow - no pain no problems - blood sugar 104??? this morning - pressure 152/84 52 - weight and body fat down a bit -

Time:	00:24:32
Distance:	1.52 mi
Elevation Gain:	249 ft
Calories:	362 C
Avg Temperature:	39.7 °F

Weight	280.0 lbs
Body Fat	18.1 %
Body Water	53.9 %
Bone Mass	11.1 lbs
Muscle Mass	218.4 lbs
Physique Rating	6
Visceral Fat	12
Metabolic Age	18 years
Daily Caloric Intake	6,625 C

Thursday Morning Run

Wednesday Legs and Core Workout

Good workout - felt good and I may need to ad weight to a few of the routines next week - also to the abs machine for core - I did one set to failure of Machine Squats, Leg Presses, Leg Extensions, Seated Leg Curls, Hip Adduction, Hip Abduction and Seated Calf Presses also one set of 100 Ab Crunches and Back Extensions - weight up a bit body fat down a bit - blood sugar 97 pressure 152/78 54 -

Time:	00:48:32
Distance:	0.80 mi
Elevation Gain:	0 ft
Calories:	361 C

Weight	281.5 lbs
Body Fat	19.5 %
Body Water	53.1 %
Bone Mass	11.0 lbs
Muscle Mass	215.7 lbs
Physique Rating	6
Visceral Fat	12
Metabolic Age	23 years
Daily Caloric Intake	6,544 C

Wednesday Legs and Core Workout

Tuesday Lunch Run

Good run - felt real good and was running very well - I tried adding four "Gliders" in the last half mile of the run - if you look at my cadence in the last half you can see them - I am not sure I am doing them correctly but what I did was pick a starting stopping point guessing where they were about 25 yards apart then I would run almost as fast as I felt I could - it was interesting and not too difficult - I plan to keep doing this on these runs - I wonder when and if I will see results for adding these to my morning and lunch runs - no pain no problems - blood sugar 84 pressure 152/82 54 - a new LOW weight this morning :)

Time:	00:24:05
Distance:	1.51 mi
Elevation Gain:	82 ft
Calories:	359 C
Avg Temperature:	47.5 °F

Weight	277.5 lbs
Body Fat	20.8 %
Body Water	52.3 %
Bone Mass	10.6 lbs
Muscle Mass	209.2 lbs
Physique Rating	6
Visceral Fat	13
Metabolic Age	28 years
Daily Caloric Intake	6,326 C

Tuesday Lunch Run

Tir ra nOg Club Run #32

Good run real good run - I felt good and was running well - I did a pretty good pace tonight - I am looking forward to the Knoxville Half this Sunday - believe it or not I am looking forward to trying some speed work after the Half - it was really nice out tonight especially compared to how gloomy and cold this morning - I met Jon after the run - I also saw Cara and met her friend Missy, saw Jerry, Lisa, Windy and some others - it was a nice night but cool so I left a little early -

Time:	00:49:37
Distance:	3.11 mi
Elevation Gain:	131 ft
Calories:	756 C
Avg Temperature:	46.2 °F

Tir ra nOg Club Run #32