A1A Half Marathon wrap-up (day two)

Continuing from day one………………………………

“Never Trust a Fart”

That was a sign I saw while running the race. It had personal implications!

When I awoke at 12:00 midnight, I had severe cramps and an urgent desire to go to the bathroom.

This isn’t the exact sign, but runners will appreciate it!

Some may wish to skip the next paragraph or two as it is a bit graphic.

I ran to the bathroom where I experienced what is termed in the medical profession as, “explosive diarrhea”. The cause seems to have been those hot dogs mentioned in the day one recap as everything else I ate was gluten-free and fresh.

I continued running to the bathroom and returning to bed for the next 4 1/2 hours. A total of 26 trips in all…which has to be some sort of record!

The good news, when I returned home, I had lost 7 pounds over the weekend.

The bad news….the cause of an old nemesis reared its ugly head. 😦

The last words my wife said to me before I left for the race, “Remember to hydrate, as you are probably very dehydrated by now”. I hate it when she is right!

At approximately 4:55 am, I left the hotel and went to the VIP parking  lot located at the Bahia Mar hotel. Rarely do I have complaints about this race, but this time, I will make an exception.

In previous years, VIP parking for this event was located directly at the finish line. I would assume that the powers that be at the City of Fort Lauderdale no longer wanted the liability of cars parking where runners were finishing or wanted more money for the race promoters to use this area, or both.

In any event, the VIP parking was moved across the street to the Bahia Mar. Unfortunately, the staff at the Bahia Mar must not have been informed that a bunch of people would be using their parking lot at 4:30 in the morning. Eventually, I was able to find a parking spot at the very rear of the parking lot. That wasted about 15 minutes. Ever try to find a parking spot in a dimly to non-existent lit parking lot at 5 in the morning?

Now, it was time to walk to the bus pick up point. Which was probably further away from the VIP parking than our hotel! When I finally got to the bus pick up spot, the line was a lined up on a significant portion of the road running north on A1A. It took six buses to get the people in front of me loaded and on their way to the race. Finally, I got on the next bus and was on my way.

The ride to the start line was uneventful, unlike last year where we had to get off the bus on Broward Boulevard and run to the start line, but, I arrived, apparently, after the start of the race. It isn’t a big deal as your time doesn’t start until you cross the starting line, but still, I like to have some time just in case I had to use the bathroom….which at this time was my greatest fear!

I started the race and at my first interval, hear my pace of 15:40 and thought, “this is going to be fun”! My second interval announcement came 2 minutes later and was 12:52, so things were looking up.

Mile 1:    Time: 12:42      Pace: 12:42.

Mile 2:    Time: 25:21      Pace: 12:39

Mile 3:     Time: 38:13      Pace: 12:52

5K Time 39:10 A personal Best!!!

Making the turn up A1A the 5K mark.

I was running at a 12:45 pace and doing it quite easily!

Mile 4:     Time: 51:50     Pace:13:36

Mile 5:      Time: 1:05:26 Pace: 13:35

Mile 6:      Time: 1:18:56  Pace: 13:29

Mile 7:      Time: 1:33:08 Pace: 14:11

Remember that old nemesis I spoke of earlier? Well, here it is: Cramps!!  The cramps started out in my right calf. That continued for two miles, then, cramps in my left calf, then cramps in both calves…for the remainder of the race.

Mile 8:     Time:1:47:09      Pace: 14:00

Mile 9:      Time: 1:59:38     Pace: 12:28!!!

I had a brief respite from the cramps, or more accurately, this is after the cramps in the right calf stopped and before the cramps in the left leg started! This was also my fastest mile.

Mile 10:    Time: 2:14:24  Pace: 14:45 Ouch…here come the cramps in the left calf!

Mile 11:     Time: 2:28:10  Pace: 13:45

Mile 12:     Time: 2:43:08   Pace: 14:57

Ouch x 2 cramps in both calves. I had to stop and stretch. 😦

Mile 13:      Time: 2:57:08   Pace: 13:59

Mile .63 aka .1: Time: 3:05:46 Pace: 13:41

Final results:

Endomondo: Distance: 13.63 mi   Duration: 3:05:45 Pace:13:37

Official results: Distance: 13.1 mi Duration:  3:04:35  Pace:14:06

One issue was I ran an extra half a mile because some people still haven’t learned, that there are other people on the course, not just you! Dumbasses!!!!

The other issue was dehydration. And, boy, did I have that in spades! I barely sweat during this run, which even though the temperature was in the 60s, I sweat a lot and was pretty much dry at the end of the race.

I can’t be too upset with my performance as had I stayed on the pace of my first 3 miles, I would have had a pr and might have even broken the 2:30 barrier.

Here I am at the finish and note…”His hair was perfect”!  (WZ)

The aftermath: For the fourth race in a row, I am in little pain. Just a little soreness in my calves and that is about it. I have been to the gym twice this week and tomorrow will be a run day.

Bathroom issues: There were none to report during or after the race. The 4 Advil I took did the trick and I was “locked up” and didn’t have to use the restroom until I got back to the hotel! 🙂

We had lunch at the hotel, a drink or two, enjoyed the view and headed home.

A Mojito and a Cosmopolitan finish celebration drink!

The view from the pool deck…7 floors up!

Now that I have time to train, I can set my intervals to 1 minute run, 1 minute walk, up from the previous setting of 30/60.

This will help in the weight loss as well as endurance and eventually speed.

The next race on the calendar is the Disney Wine and Dine half marathon in November…..unless something else comes up first!

Stay tuned……………………………………..

A1A Half Marathon wrap-up (day one)

Time for a recap of my 9th half marathon! Wow…I never thought I would say those words!

There were high hopes for this run…..were being the operative word!

During the two weeks prior to this race, as race director for our cub scout packs Pinewood Derby, I was busy making preparations for the event. This entails organizing everything, designing trophies, arranging a place for the race, and a whole host of things that take up a bunch of time. The reason for that is, that it was my first time running the entire event, with little left from the people who ran the event previously.

This meant, that everything I designed, would have to be sustainable for years to come. Luckily, that turned out to be the case as all of the “backroom” work has already been done for next years race. And even if I weren’t there to do it next year, someone else could easily step in to run everything.

The downside to this is that it took a lot of time…and most of that was leading up to the race itself, which was Friday  night and Saturday morning prior to the A1A race! Our Derby will be scheduled a week earlier than the A1A race next year!!!!!!

Friday night we had “Test and Tune” which is where the Scouts register and tech in their cars. They also get to make time runs down the track and can modify their cars between runs. I tried to bring my drag racing experience to the event and by all accounts, it was a big hit.

Marshalls car

Marshalls official Drivers License

Time Trial Cards

During the week prior to the A1A race, I averaged 3 hours of sleep a night. Thursday, I decided to make some hot dogs for lunch. I got them out of the freezer, but they weren’t frozen! I didn’t think anything of it and just cooked them. Later that night….my stomach felt a little off.

Friday, I woke up to a very painful stomach along with cramps. Friday was a long day. I spent the majority of the day setting up the track for the race and decorating the hall where we have the race. Then, I had to get my Scout uniform and then, back to the hall to run Test and Tune.

This went on until about 9:00 pm. I came home, printed out programs for the race and went to bed.

Saturday morning I awoke to a painful stomach again…..and cramps…..at 3:00 am! I never did get back to sleep! I went to the hall, started the race and everything went smoothly and everyone seemed to have a great time!

After cleaning up, time to go home and leave for the hotel.

As we did last year, we used our Marriott Rewards points to book a room at the Ritz Carlton Fort Lauderdale Beach! No charge! Since it was Valentines Day, I spent a few dollars  to get the beach side upgraded room. And, it was well worth it!

The bed

The view from our room…..

The bar……………..

Our official toast to start off a race! It’s a tradition!

After checking in and having a drink…….or three….time for dinner.

After last years tremendous meal at the H2O Cafe, we had no choice but to return!

Once again, the service and food was great. Our Server, Andre, was funny and was always right there to see if we needed anything.

They didn’t have the mussels that I ordered last year, but did have a suitable replacement.

Shrimp Cipria

Shrimp sautéed in a cognac saucewith cherry tomatoes, pinenuts and mushrooms. 

The Shrimp Cipria was outstanding!!!! I could have had about 4 more plates of this…especially since Marshall ate most of the shrimp!

Time for the main course!

Risotto Da Vinci

An array of fresh fish, mussels, clams shrimp and a touch of tomato. 

Teala had the Risotto Da Vinci pictured above and I had the Prime Rib, pictured below.

Prime Rib
Slow roasted with au jus, served with mashed potatoes and vegetable of the day.

The wife decided that since she deferred to next year, she would have a treat to go along with her wine!

Key Lime Pie

As you can see…someone started before I could even get the picture!

After a delicious dinner, we walked back to the hotel, had a glass of wine on the balcony, then I went to bed. It was roughly 9:00 pm.

I woke up at midnight…a full three hours before my alarm was supposed to go off.

On day two of this blog…you will find out why and also a race recap.

Stay tuned………………………

Time to start training!

It has been quite some time since my last post. I have been busy with the holidays, Cub Scouts, and a whole host of other things….including, running the Disney Wine and Dine half marathon in November!

I was making great progress in my training and really felt good about this race. Unfortunately, due to severe weather conditions in the area, it was shortened to roughly 7 miles. This actually worked out well as I had plenty of time to take pictures of some of the characters on the course, as well as to run at a leisurely pace.

The shortened race also allowed myself and the wife as well as a couple of friends to enjoy the Wine and Dine portion of the event until 4:00 am!

There is nothing to really report with regards to that race. I barely broke a sweat and had no damage reported to equipment or myself. So much for old news!

Now, it is on to training for my 4th A1A Half Marathon! Hard to believe that someone who never ran and has the injuries I have, has somehow managed to run 9 half marathons and a 10 mile race as well!

As I do at least twice a year, I am finishing up the 7-day total body cleanse……..and boy do I need it!

It took nearly five days before I started to feel like “myself”!

Next week begins training for the A1A half marathon which will focus on cardiovascular training. This will be accomplished using a three day a week full body workout along with an hour of cardio on those days, split up into 2 half hour blocks, one prior to the weight workout, one after, and three running days.

The one thing I really like about the A1A Half Marathon is that is first thing in the morning. This means that I can do all of my training before 9:00 am, and that will carry over to race day.

I will try to update the blog once a week, hopefully, after a successful week of training!

It has been a long time……………………………………………..

It has been over three months since my last post!

Something unexpected happened during the training for the A1A Marathon. The first of which, was, we bought a new house!

The 125 mile daily commute for the wife  and the two hours of my day being absorbed by taking Marshall back and forth to school, were beginning to wear us out. We were looking for a home for nearly six months, and finally, found one that was suitable in Palm City. We are very close to the water and the schools are some of the best in the State for Marshall. We don’t have a pool, but do have a hot tub!

We closed on December 30, 2013. During the last month and a half, I tore out the trim, had all of the walls textured, added new flooring, and painted the new home. Meanwhile, I still had to get the old home ready to move. It is amazing how much stuff you accumulate in 15 years!  We did the big move the 25th of January. We are almost settled in and the old house is almost ready for renting.

Marshall loves his new school and riding the bus……….which picks him up and drops him off right in our backyard!!! I get 2 hours of my life back!!! The 2 hours driven by my wife back and forth to work has been trimmed down to 14 minutes………with traffic! Not to mention, this place is paradise!

Since the last race, my right knee hasn’t gotten any better. I ran a total of three miles in the last three months. Fortunately, all the work and running around to both houses has kept the weight down. Race day weigh in was 228 pounds. And now…off to the race…..

Saturday: We went to the old house to set up the pull out couch/bed and then, went to the Expo which was at the Fort Lauderdale Convention center. As usual, the traffic was brutal even at 10:30 am on a Saturday. Once we got in, the Expo was great and we collected the most swag ever at an Expo!!

Next we went back to the old house to move a few things then to lunch. A little boy came to the house and started playing with Marshall….three hours later and no lunch, we took Marshal to his Aunts house and we went to Carrabbas for dinner. I had the usual “Johnny” and the mussels with a couple of glasses of Sangria!

We went back to the old home and went to bed watching “Interview with the Vampire” dvd on the laptop. In what seemed to be 10 minutes, it was 2:49 am…..time to get up!

Raceday: I got up and took a hot bath. The wife had breakfast, then took a shower. We got dressed and drove to the VIP parking lot. The VIP parking lot is at the finish line of the race, so you don’t have to lug a bunch of stuff to the UPS check-in, then retrieve it after the race. The Durango had all of our “post-race” supplies! 🙂

The only issue I have with this race is the restrooms…or lack of them. For some unknown reason, the City of Fort Lauderdale doesn’t open up the beach and convention center restrooms, so you are left with a bunch of port a potties, which even under the best conditions, are not something you want to deal with 15 minutes before the race!

The singing of the National Anthem

Speaking of which, this is the first race I feared I would experience a “fecal encounter of the worst kind”! I had my usual elimination at the house and felt that would be it. On the way to the parking lot, I felt the sensation of an impending explosion. I made it to the port a potty in the nick of time and thought I was done. When we got near the starting line, I felt the “feeling” again and had to wait in the lines for the port-a-potties at the starting line. I go in the potty and no toilet paper!!!!! Back out to a different line. I entered another potty, did what needed to be done, came out to hear “5 minutes to race start”!!!!!

The race:

As I had done no training to speak of for this race, I wanted to take it easy and  shot for a 13 minute/mile pace.

Mile 1: 12:46

Mile 2: 12:46

Mile 3:12:57

The sails at A1A and Las Olas Blvd, the 5K marker

Mile 4: 12:19

One of the few things I will miss about Fort Lauderdale, the morning sunrise on the beach!

Mile 5: 12:52

Mile 6: 12:31

Mile 7: 13:01

Mile 8: 13:12

Mile 9: 13: 21

Mile 10: 12:58

Mile 11: 12:59

Mile 12: 13:07

Mile 13: 13:48 There is an extra tenth of a mile here!

Endomondo Final time:   2:54:10       Pace:12:58

Official time: 2: 52: 57  Official pace: 13:12

Looking back on last years event, which was my personal best run, the time was 2:46:24 and a pace of 12:42. Only 6 minutes slower with no training!!

Back to the Durango for a snack and to wait for the wife to finish.

Left over steak and lobster for a post-race snack!

The race medal and a Redbridge beer to celebrate!

The aftermath:

Aside from a massive blister on my right side pinky toe, no injuries to speak of. The right knee actually feels better today than it did before the race. The left knee is fine as well. The bone spurs in both feet are a little sore and my quadriceps are also a little sore, but two trips to the hot tub and all is well.

The diet for this race was low carbohydrate as the two previous races have been. I had no fuel issues and ran across the finish line! The only thing different in this race from the others, was that I consumed three bottles of Gatorade two days before the race, drank more water than I thought was possible prior to the race, and then, at the race had at least two cups of water at every water station. I had five bottles of Gatorade on my fuel belt and ran out at mile 12.  At the expo I picked up this handy key holder, so I can add another bottle to my fuel belt which will make 7 total. At the next race, all will be filled with Gatorade.

After the cramping issues of the last two races, I decided to over-hydrate to try to prevent it from happening this race. That strategy seems to have worked as there wasn’t a hint of a cramp the entire race.

Some have said shoes don’t make much of a difference. For me, they do. Since switching to the Saucony Omni 12 shoes, I haven’t had even a slight bit of pain in my shins! My knees don’t hurt, and, these shoes seem to wear much better. To bad they are too small! Walking around in the 4E sized shoes, then switching to the 2E race shoes, there was an immediate difference!!! That is what accounted for the blister on my right toe. I will be looking into getting a stability shoe in size 4E that doesn’t weigh a pound each!

The next two weeks will be spent finishing off the two houses and then training will begin for the next race, hopefully in April. We may also run the “Halloween Half” in Stuart, then the Disney Wine and Dine race in November. For 2015, if all goes well, I will run the A1A Marathon! Really…I will! 🙂

The wife had asked me prior to the race, if I was going to turn for the half, or go straight for the full marathon when that point came in the race. As I approached that point, I was tempted to go straight, but brains seemed to have triumphed brawn and I went for the half. Could I have run the full marathon? Possibly………but looking at some of the people finishing at the 5-hour mark, perhaps not quite yet!!

All in all, I am very pleased with the outcome. I made the run in a respectable time, and when they announced my name crossing the finish line as a marathon finisher, I had to yell “No…it is only the half”, which was kind of funny! The wife finished the race, with no training either, and experienced no major injuries. Great job honey!!! 🙂

Maybe it is the beach or the fact that this is our home track, but if they had a race next month, we would run it! It is so far, my favorite race!

Now that the move is complete, I can get back to blogging and hopefully some fishing as the boat is the last thing left to move!

On to the next Race!

It is three days after the Wine and Dine 1/2 marathon. Looking back on this race, there is good and bad. I’ll start with the bad first.

Bad:

1. I didn’t get the finish time I was looking for.

Good:

1. I got to see my son run his first race!
2. My wife showed a lot of guts just to finish this race. I am very proud of her.
3. I managed to survive the race with no new injuries.
4. All of the modifications, except one worked to perfection.
5. Another medal!

The only issue during the race was dehydration. That was caused by more than likely, loss of salt. My black running shorts were almost white with salt stains after the race. During the coming weeks, I will change the diet a little bit to prevent this from happening.

My next scheduled event, there may be a 5K or two in between, is the A1A Marathon. You will notice, there was no “1/2” in front of that word!

The gang in Fort Lauderdale are feverishly working on this years medal. And what a medal it is!

I can’t wait to run this race!

Training will begin or should I say resume, after Thanksgiving. In the meantime, I may have to revert to my old high school football days and start “two-a-days”, aka, two trips to the gym for some extensive low impact cardio training to lose weight. I need to shed roughly 30 pounds by January and then settle into the last 10 pounds, the month leading up to the race. That will be roughly 40 pounds of weight loss.

The “diet” will be just a standard healthy diet of fruit, vegetables, meats, in moderation. The family will have to live with the effects of a lactose/fructose intolerant individual, but it will only be for four months! If I can take it, so can they! 🙂

I’ll start the food diary next week and post daily to chart my progress.

Stay tuned…this should be a hoot!

Wine and Dine training has begun!!

At long last, it is time to start training for this race! But first….a run-down of the previous months activities.

August started off with some very good news. Our son, who has a cyst on his brain, got his annual MRI done. Last year, the result was that the cyst had shrunk, slightly. This years result was that the cyst has shrunk considerably and that we do not have to put our son through the MRI process for another three years!!!!

Moving on…..Spring Lake 2013.

Since 1992, when I received an invitation to Spring Lake Golf and Tennis through my business, I have gone every year to “get away from it all”.  Somewhere in the 90s, I decided to make it a tournament and invited a few friends. Now it has morphed into a 5-day event filled with drinking and golfing, complete with hats, trophies, and a good time for all.

And now, finally, actually time to start training!

The first thing was to go on the Atkins diet and eliminate a bunch of carbohydrates. Then it was time for a new set of shoes.

While we were up in Stuart, we decided to visit a running store Fleet Feet. This store, is where Jeff Galloway has appearances and also a running team.

I spoke with one of the individuals in the store, told him about my injuries, and more specifically the recent injuries to my tibia. He recommended that I switch to a stability shoe.

I tried on a bunch of shoes, and ended up with the Saucony Omni 12 in size 11 and a half. The shoes in the store were too narrow, however when I got home, I ordered the shoes from Zappos in size 11 and a half, 2E.

I first tried a quick half mile run around the block. There were was no pain in my shins or knees. I gradually worked up to a mile running in these shoes.

Last week was my first official training run which was 3 miles. The time was a lot slower than what I was running at but there was no pain.

• DISTANCE      3.33 mi
• DURATION    45m: 59s
• AVG. SPEED  13:49 min/mi
• MAX. SPEED  9:17 min/mi

The next run was 3.8 miles and again no pain.

• DISTANCE     3.80 mi
• DURATION   54m: 01s
• AVG. SPEED 14:12 min/mi
• MAX. SPEED 7:14 min/mi

Saturday night was my first long run which was almost 7 miles. The heat is still present as well as the humidity! The run was accomplished at a 14 minute mile pace which is about a minute and a half slower per mile, then what I was running before.

• DISTANCE      6.54 mi
• DURATION    1h: 36m: 51s
• AVG. SPEED   14:48 min/mi
• MAX. SPEED  9:57 min/mi

The good news, is that there is no pain in either leg! The run also was done, as have the other training runs, with no Advil or any pain killers of any type. Now it is time to work on the speed. This run was also done at night to simulate the Wine and Dine race conditions. If it is going to be 83 degrees and 250% humidity, I am ready for it!!!
I was going to trim the running down to two days a week, but, I have some ground to make up, so, Tuesday and Thursday, will be short run days. Saturday will alternate between long runs and speed runs, of 4 miles.

I am still working on the strength training, chest and arms, Monday, Wednesday, and Friday, back and shoulders, Tuesday and Thursday. I appear to be fully recovered from the shoulder surgery. Every workout I am getting stronger and in a few weeks, I will just work on weight training using lighter weights.

The weight is at 230 pounds and I am hoping to lose 15 pounds prior to the race, in six weeks.

We also purchased new phones, the Galaxy S4. All of the running apps work flawlessly on this phone! This phone also does almost everything my computer can do! In fact,most of this post was done on the phone!!

I’ll try to give daily updates, but more than likely, it will be one post, Sunday.

Back in Black!

Since I wore my black Tower of Terror shirt to the gym, that is the title of the post today!

Speaking of the gym:

EXERCISES	Calories	Minutes	Sets	Reps	Weight
Strength Training
Seated Biceps Curl			3	15	70
Shoulder Press			3	10	90
Shoulder shrugs for traps			2	20	35
Standard Bench Press			3	12	155
The 21’s			3	7	15
Triceps Pull-down			3	12	95
TOTALS:	0	0	17	76	460

A very nice workout, with no pain. So far, I have managed to have a workout and a round of golf with no pain! I can’t wait to start running next month. Seeing the wife come back from her six-mile run yesterday really got me antsy!

In preparation for my return to running, I am on a full-blown Atkins induction diet for the next two weeks. After that, I will be in Sebring for almost a week for my annual golf tournament. I’ll try to stay on the diet………………………………….. 🙂

This is a big week for young Marshall as he has orientation Wednesday and his “entrance exam”, really, an entrance exam for kindergarten, Friday. All we had to do was show up! He is excited because we went to his new school, Renaissance at University, last week to drop of his medical clearance, and doesn’t want to go to his “crappy” old school anymore. Saturday we got uniforms for him..another $200.00! We have to get all of his school supplies this weekend.

Tomorrow would be a run day, but, as I am still under the doctor imposed ban from running, I’ll have to find something else to do. The last three months, and in particular, the last two weeks have really added a few unwanted pounds, which will be gone in a short week! I think a round of golf may be in the works as nine holes in a year really isn’t a good tune up for 100 holes of golf!

The food diary will be posted tomorrow along with whatever type of “cardio” workout I decide on.

Everyone have a great day!

 

A month of doing nothing finally ends…………………..

It has actually been over a month since the injury to both legs occurred. For the last six weeks, I have done zero cardio activity, with the exception of crawling though a bunch of attics in 90 degree heat!

Last week I returned to the gym to work on strengthening my upper body. Today was the first “real” workout and, here it is:

June 04, 2013

EXERCISES	Calories	Minutes	Sets	Reps	Weight
Strength Training
Seated Biceps Curl (right arm)			5	10	35
Shoulder shrugs for traps			5	10	20
Standard Bench Press			4	10	165
The 21’s			3	10	10
Triceps Pull-down			4	10	80
Triceps Push Down			3	10	45
Seated Biceps Curl (left arm)			5	10	35
TOTALS:	0	0	29	70	390

I am happy to report, that the right shoulder and biceps, is healed up to the point, where I don’t have to worry about re-injuring either. I have a few goals for the weight training, but for now, it will be light workouts like the one above, three times a week.

My left leg has no pain, which is right about on the timeline, six weeks, that was predicted. The right leg, has minimal pain. Two months to go, and if all goes well, training for the Disney Wine and Dine will start.

The weight has been holding steady at around 222 pounds which if I can get down to 215 pounds prior to training for Disney, I should be in real good condition for that run.

The hardest part of this whole issue is not being able to run. Anyone who knows me well, knows I tend to do things “all out”…..sometimes to my detriment!

I just wanted to update all of this blogs followers, that I have not given up and will continue to train!

Have a great week!!

Wednesday wrap up!

Last nights food diary:

March 5, 2013

FOODS	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugars	Fiber
Breakfast
Boost Nutritional Energy Drink – High Protein, Chocolate, 1 Bottle	240	33g	6g	15g	10mg	200mg	27g	0g
Lunch
0183 Homemade – Taco Salad – Seasoned Lean Ground Beef, Lettuce, Tomato, Cheese, Chips, 2 cups	500	0g	0g	0g	0mg	0mg	0g	0g
Dinner
Pork Chops – Thick Cut Grilled Pork Chops, 8 oz	220	0g	16g	19g	65mg	200mg	0g	0g
S&W – Brown Rice – Rice, 0.5 cup	100	21g	1g	2g	0mg	0mg	0g	1g
Birdseye Steam Fresh – Creamed Spinach, 1/4 cup cooked	45	3g	3g	2g	0mg	170mg	1g	1g
Snacks
Skittles – Original, 61.5 g	240	54g	3g	0g	0mg	0mg	44g	0g
Fruit – Pink Grapefruit , 1 grapefruit	52	13g	0g	1g	0mg	0mg	9g	2g
Liquids
Diet Sierra Mist – Diet Soda, 24 oz	0	0g	0g	0g	0mg	70mg	0g	0g
TOTAL:	1,397	124g	29g	39g	75mg	640mg	81g	4g

EXERCISES	Calories	Minutes	Sets	Reps	Weight
Cardiovascular
Walking, 3.5 mph, brisk pace	31	4
Running (jogging), 6 mph (10 min mile)	326	19
TOTALS:	357	23	0	0	0

This mornings workout:

March 6, 2013

EXERCISES	Calories	Minutes	Sets	Reps	Weight
Strength Training
Seated Biceps Curl	Right arm		5	15	15
Triceps Push Down (machine)	Right arm		5	15	30
Seated Biceps Curl	Left arm		5	15	40
Triceps Push Down (machine)	Left arm		5	15	45
Standard Bench Press	🙂		1	12	135
Standard Bench Press			4	15	105
TOTALS:	0	0	25	87	370

The pain in my legs is gone and I am ready to run five miles at hopefully, my fastest pace tomorrow morning.

Today was the first time I attempted to bench-press one 45 plate on each side of the bar. I did 12 and that is all I need to do for now. The shoulder held up and the strength is slowly returning. Friday morning will be an early workout, then, two inspections to perform. Uggggg!!

Today is a short post as I am off to therapy, then we have a meeting with the elementary school Marshall may be going to.

Until tomorrow………………………..