IRONMAN NYC - RACE REPORT

DISCLAIMER - AS WITH ALL MY RACE REPORTS I FEEL THE NEED TO TELL YOU I AM A BACK OF THE PACK OVERWEIGHT TRIATHLETE WITH THE ONE AND ONLY GOAL TO FINISH.

IRONMAN U.S. Championship

08-11-2012

New York City, New York

Total Time = 16h 18m 24s

Overall Rank = 1961/2739 (2739 were registered)

Age Group = 40-44

Age Group Rank = 375/406

 

Pre-race routine:

I dropped off all my bags and bike with my buddy Fred on Wednesday night as I was taking the bus into NYC on Thursday morning because I was picked to be in the IRONMAN Full Circle Video and my interview was Thursday morning (Video posted in previous post).  After the interview I went to expo and checked in. Then took Ferry over to NJ where our hotel was.  Meet Fred over at the hotel and then went back to Expo with him.  Stayed over at the expo until the athlete dinner, then went back to NJ for the night.  Friday dropped bike at transition and just relaxed most of the day. Wife drove up on Friday and we checked into our room (I stayed with Fred and his wife the night before).  Went to dinner and everyone got a kick out of the fact that I ordered Jambalaya as my last meal before an IRONMAN.  Woke up at 3am day of race to get ready and catch the ferry. Wife was volunteering so she actually had to catch an earlier ferry than me.

Event warm-up:

Had to meet the Full Circle team off the ferry, they filmed me getting marked, kissing my wife (didn’t make the video).  And they filmed me checking out my bike race morning.  I pumped my tires up night before and was happy I did since it was crazy race morning.  With the logistics of this race there was no race day warm-up available but that being said I don't usually do much the day of the event to warm up.  Went to stand on line to be on one of the first ferries, I got on the second one. 

Swim (55:27)

Ferry ride was good talked to a guy to ease my nerves.  I ate a GU on the ride and drank a sports drink.  It took about 11 minutes for me to get in the water.  Got in and just started swimming.  Knew I was going fast (due to the current) but didn't realize just how fast I was going.  At one point I sighted and saw I was headed straight to a buoy but it was like 20 feet in front of me. I took two strokes and smashed right into it. Just kept swimming to T1.  Put my foot down and was in some pretty disgusting mud.  I thought I would come out of the water around 1:30:00 but finished at 55:27.

What would you do differently?

Not a thing, I will never swim that fast again. So if I am going to do another IM I can't expect to finish that fast.

T1 (10:50)

I came out smiling from ear to ear.  One of the IRONMAN Full Circle guys saw me and said nice job, I thanked him. I ran to a wetsuit stripper who did his job.  Grabbed my bike bag and went into the changing tent. Took my time to make sure I did everything right. I knew with the swim time I could take some extra time to just settle down.  Came out of tent and got lotion-ed up from the lotion girls.  Ran to my bike and the IRONMAN Full Circle crew was there filming me get my bike.  Said a few words to them and got going.

What would you do differently?:

I could have been quicker but I was happy with my time.

Bike (7:51:54)

You get hit with a big hill right when you mount your bike.  I guess after about 2 miles or so you hit the Palisades Parkway.  Hills up and down, first loop was not that bad.  I think coming in was harder than going out.  I got a 4 minute penalty for pulling next to a guy and talking after the first loop.  No complaint I did the crime.  The 2nd loop was a lot harder even though I kept plugging away.  Coming back in with the hills and headwind had me really questioning if I was tough enough to finish.  I saw the Full Circle crew again as they filmed me on one of the up hills, said a few words to them again.  Sadly my longest training ride had only been 80 miles so I was pushing new limits after the turnaround.  Having the aide stations on the course was the best. I just kept telling myself just make it to the next aide station.  Came off the Palisades and knew I had only 2 miles of big down hills to go.  I was so excited to be done with the bike but more importantly off the bike at around 4:15 pm. To be honest as stupid as this sound’s the almost 8 hours went pretty quick.

What would you do differently?:

Not weigh 252 pounds and train more.   I should have had a 100 miler under my belt before the race.  And maybe have a 28 or 29 cassette on the rear.

T2 (16:19)

Had to serve my 4 minute penalty in T2 since the penalty box was already shut down on the bike course. So basically just got to rest in T2.  This was actually cool as I got to talk to my wife and friends Lu and Mari while serving penalty.  They took many pictures while I was there.  Served penalty grabbed my t2 bag and took my time in changing tent.

What would you do differently?:

Nothing, just making sure I got all I needed and didn't forget anything. Funny even with the 4 minute penalty it didn't feel like 16 minutes.

 

Run (7:03:54)

My training was 4 min run and 1 min walk. I actually started doing this, after the first big hill out of transition. But it didn't last long.  I couldn't keep up with the 4 min on the up hills.  So real early I went to mostly walking.  Walking fast but still walking.  I knew early on that I could walk the marathon and still be able to finish before midnight barring any physical injuries.  So although I could have ran more I pretty much shut it down.  I got the George Washington Bridge and did some running again (round mile 15-16).  Ran some more after the bridge because there was a nice crowd off the bridge. Then settled into walking fast again.  I was passing others that were walking and there were not many running at this point (remember back of the pack).  As I passed people I tried to encourage them to just keep moving forward and if they can do 20 minute miles they would finish.  For the last 6 miles or so I walked with a lady named Irene who was happy to have company and we both pushed each other to walk fast.  We plugged along and with about 1.25 miles to go I saw my uncle Dan walking towards us.  He and a friend were coming the opposite way hoping to catch up to me and encourage me.  My uncle is a former 2:45 marathoner so I think he was expecting to see me running.  His friend was with him and is an 11 time IM finisher and he let my uncle know not to bother trying to get me to run.  He knew I was pretty much done at this point.  I saw the finish line (after another hill) and gave my fuel belt to my uncle and ran for the last .25 miles or so through the finish line giving high 5 to the spectators still there.  The IRONMAN full circle cameras followed me for the last .10 of the run.  I got to see Mike Reilly at the finish. No sound system passed 10 pm but he did tell me I was an IRONMAN.

What would you do differently?:

Again not weigh 252 pounds. But also not be afraid to push it a little early on the run.  I kind of knew I would finish so I was content to walk rather than push harder and run a little more.  My run pace wouldn't have been much more than my fast walk but I could have pushed a little harder.

Post-race

Gave last interview to IRONMAN Full Circle and meet up with my friends and family. Gave them all hugs and thanked them for coming and waiting all that time for me.  Got some water and pizza in me.  Just took it all in for a little bit.  Then had to walk to ferry which took forever and went back to the hotel.  Next day made it back to NY for the expo and spent some money on finishing gear.

What limited your ability to perform faster:

Myself, I didn't train hard enough and didn't watch my diet enough.  My longest ride in training was 80 miles and my longest run was only 13.1 miles.  When I finished I said I would never do it again. Well 3 weeks later I don't feel that way any longer and think I will sign up for IRONMAN Wisconsin next year.

Event comments:

Logistically it was not a great place for a race.  Would have liked to have had my kids there but with my wife having to drag them around all day going on ferries back and forth would have been crazy.  But as my first IRONMAN it was spectacular. 

 

The Good Wife and I (Fred over my wife's shoulder)

 

Uncle Dan, me, and Uncle Joe

 

 

Me and Fred

 

 

Waiting for me at home

IRONMAN FULL CIRCLE - yes that's me.

I know I haven't done a race report yet but while I still work on that I wanted to share the IRONMAN Full Circle video from IMNYC. I was so fortunate to be a part of this production. I will discuss further in a post after I work on a race report.

IRONMAN NYC - Race Report - Almost

Well not yet first I have to go back and try to fill in the holes that I left from not blogging this experience. 
 
There are two stories to how I got to actually registering for the inaugural 2012 IRONMAN US Championship in New York City and New Jersey ("IMNYC" going forward).  There is my story and my buddy Fred's story and since this is my blog you will of course get my version.  Race was opening at noon on June 15, 2011.  The one fact we agree on is that I did make the first call to him around 10 am that morning letting him know that the race was going to open and that it would likely sell out in minutes.  Fred was signed up and training for his first IM - 2011 IMFL first week of November 2011.  And as my story goes for the next two hours "Fred" did his best to convince me to sign up for IMNYC.  Telling me how great it would be since it is close to home (2 hours away).  Travel would be less expensive and it would be great that our families could come see us race (we would later find out this was not a very spectator friendly race).  So after hours of "Fred" convincing me to sign up I called the good wife and got her blessing.  We were both lucky enough to get in the race before it sold out 11 minutes after it opened.  

I knew my goal was to someday be an IRONMAN but I also knew at my current weight (on 6/15/2011) of 280 pounds it would not be a good idea.  My plans were to follow a 30 week program from the book called "Be Iron Fit".  But as it turned out we were 60 weeks away.  So I could start the 30 week program and not do the real big weeks since my goal was not to do an IRONMAN 30 weeks before my actual race.  Things started out good and in the first 8 weeks I was down 20 pounds, at this pace I thought I could do the race at my birth weight.  But then a week of Disney with the family and I quickly put 10 back on.  From there the weight was up in down between 260 and 275 over the next few months.  The official 20 week plan was scheduled to start on January 17, 2012.  I would be lying to you if I told you I had even one week where I hit every scheduled workout.  And to be honest I think I may have missed more workouts then I actually made for most weeks.  Now you see why I was in no rush to blog about my training. 

I did my best to hit the long rides and runs on the weekend, and tried to get in the water at least once a week.  I know not your ideal training for an IRONMAN but that is what I did.  Then the reality test came and Fred and I went up to our scheduled Half Ironman up at Hunter Mtn first week of June.  Long story short I had a great (great for me) swim and started out with a nice ride but at about mile 17 - 20 came up with some bike issues.  First flat tires, then after getting that fixed and having walked on my already beat down cleats my cleats would not click in to the pedals.  The last part of the bike was the more challenging and not getting to ride it was not good for my training.  Not to mention not getting to run.  My weight was 265 when we went to Hunter Mtn.  I had major doubts in my head at this point and although Fred and I didn't discuss it I am sure he had major doubts for me as well.  I should also mention there was another issue I had on another local ride we went on in May.  I mentally broke down and called my wife 13 miles from my house to come and pick me up.

At this point Fred and I had been doing our long rides and runs on the weekends together but after Hunter I didn't call him and he didn't call me for the next weekend workouts.  I just felt like I needed to get my ass out there and find out if I could do this or not.  I also didn't want to drag him down and hurt his training.  So I refocused my diet and did my best to make as many workouts as I could.  It wasn't every workout on the schedule but it was more than I was getting.  I was hitting 60 - 70 miles on long rides but running was more lower miles more times a week.  Running almost every day for an hour but again not getting a long run on Sunday like the schedule called for.  Fred and I were still talking to each other just not working out together.  Then one week our rides crossed each other and we rode a little together before I had another bike issue.  My rear rim actually cracked 56 miles into what was to be one of my longer rides (I was feeling a lot better on the bike now).  Fred got in 100 miles that day I was hoping for 85.  After that day we started riding and running together again.  Our runs were being done over in Philly on Sunday mornings (really a great place to run).  I switched to 4:1 run/walk and this was just what the Doctor ordered.  Fred and I did this for the last few weeks up to the race. 

I seriously doubt I would have got to the starting line if not for the help of Fred.  There was also a trip up to the race venue in the last month or so of training.  Real eye opener seeing the course especially the run course with all the hills.  YIKES.

Race day weight was 252 pounds.

Blogging from the IPAD test

Maybe this will get me to blog again. I really do miss it and after the Ironman which is only in 4 days I hope to get back to it.

Story that ran in local paper about my Ironman

30 Weeks to Ironman NYC

So I an 30 weeks out from my first Ironman.  I am following the "Be Iron Fit" intermediate program which is you guessed it a 30 week program.  My "Pre program" has been, well honestly a failure.  When I signed up for this race back on June 15, 2011 I was 280 pounds.  I lost a quick 20 pounds in two months then went to Disney with the family.  Since then I have been hoovering around 270 pounds.  I am going to do my best to stick to this program and although I don't want to commit to a number I really don't want to do this race anywhere near this weight.

2012 Ironman US Championship IMNYC

Just a quick update.  More to come.

It is official I have signed up for my 1st Ironman.  I have entered the inaugural 2012 Ironman US Championship in New York City and New Jersey.

This means two things will happen, I will be training more and I will be blogging more.

Garmin Connect - Details 12 miler

Untitled by obrats at Garmin Connect - Details

Updates

Well I think I am going to "try" and get back to blogging. I know I failed at this in the past but I guess I have to start somewhere.


I kind of assume that anyone who reads this blog is facebook friends with me. That being said I assume anyone reading this blog has heard the news of my parents car accident and the passing of my mom. This accident occurred June 24 at 8:15pm. They were heading home from my nephew's 8th grade graduation and my father lost control of the car and that's all it took. As mentioned my mom didn't survivor the accident but my father did. He is getting better, after an operation on his right ankle and left knee. He has two screws in his ankle and 15 screws and two plates in his knee. I am guessing the emotional healing is going to be harder than the physical. Maybe in a future post I will go into more details. But right now the pain of losing my mom is too great to continue to write about.


As of Monday July 5th ING NYC Marathon training has begun. I am going to use the Hal Higdon Novice 2 training plan. I used this plan last year for the Marine Corps Marathon. Well I said I used it but I really didn't follow as well as I should of. I choose to go with this plan as opposed to the intermediate 1 plan because I am really enjoying cycling and want to get in at least two days a week. I will do a weekly post of my scheduled workouts and actual workouts.

I have competed in 2 sprint tri's this year. Only goal was to finish and I succeeded in that. I may try to squeeze one or two more tri's in this year but with the marathon training it will be hard.

Weight - Well since this blog started a few years back as a weight loss blog I guess I should update that. I ran the marathon last year at about 255 pounds. Then I started this year at 270 pounds. I am currently around 257 pounds, been as low as 251 a few weeks ago. I am going to try and run the marathon this year at around 225 or lighter. There is no reason I can't get down to that. I have been there before and I can get there again.

That's all for now.

What I learned training for and finishing my first marathon.

I am still working on a full race report but wanted to share this post.

In no particular order.

• I couldn’t have done the training if not for a very supportive wife.
• I couldn’t have done the training if not for a great running partner (Lou).
• The half marathon may be the perfect running distance.
• I will do more marathons and get better at it.
• Don’t forget to put vaseline on your nipples. Ouch.
• Running a marathon at 6 feet tall 255 pounds is not ideal.
• Especially when I went from 330 pounds to 217 pounds over the last few years.
• Marathon training alone will not cause weight loss.
• The plan that got me to lose the weight in the first place still holds true – Diet AND Exercise. Calories in vs. Calories out. It is that simple.
• The half marathon may be the perfect running distance.
• Avoiding hill training is NOT a good idea.
• Avoiding speed training is NOT a good idea.
• Walking about 6 miles with the family the day before a marathon is NOT a good idea.
• Don’t try anything new on race day. I have been told/read this over 100 times and I didn’t listen.
• I never felt like I wouldn’t finish the race.
• I never had thoughts it would be my last marathon. Even after crossing the finish line.
• The half marathon may be the perfect running distance.
• Thinking I didn’t need to take in electrolytes was a bad idea.
• I thought I handled the mental aspect OK. But there is plenty of room for improvement.
• HTFU.
• It was a great experience running this race with Lou.
• Lou could have ran under 5 hours but stuck with me the whole way.
• I look forward to training with and running with him in many more races.
• If I can do this so can YOU.
• It’s not easy but it is worth the sacrifice.
• I have great supportive friends and family.
• And I thought of you all throughout the day.
• The half marathon may be the perfect running distance.
• Having my name on my shirt was great.
• Marine Corps Marathon is a great marathon. I highly recommend it.
• Follow your marathon training plan as best you can.
• Regardless of what time you finish, as long as you finish you are a marathoner in my mind.
• My GPS had the course at 26.6 miles and Lou's GPS had 26.75 miles.
• Lou did make more pit stops to the woods then I did.
• Did I mention that the half marathon may be the perfect running distance?
• I have muscle pains in my legs today.
• It hurts SO good.

The 20 miler Run/Bike/Run version

I am not discouraged, because every wrong attempt discarded is another step forward. Thomas A. Edison



So yesterdays 20 miler didn't go as planned. Lou and I meet at our normal spot at our normal time. What I didn't do so normal is what I think did me in at about mile 10. As I was driving to meet Lou I stopped at Dunkin Donuts and got 2 plain bagels and proceeded to devour them in about 5 minutes. The run was starting just 10 minutes later. We started out fine, the first 6 miles went as planned, then the miles started slowing. Slow would have been fine but then around mile 10 I was starting to bonk (I assume it was a bonk - never happened).

Our long runs have been we run about 12 miles and end up at my house to refuel. Then head back to our cars which are parked about 6.5 miles from my house. Yesterdays plan was to be at my house at 13.5 miles so we could refuel and just head back to the cars (no loops to make sure we get the miles in). But I told Lou I was not feeling good so maybe we should get to my house earlier and see how I feel for the rest of the run. Told Lou to go ahead and we would meet at my house. He got to my house with 11.2 miles done and I was at 10.8 done.

At this point I knew if I continued with the run it would be a run walk for me. Now I wouldn't mind but Lou just got a transfer and is now doing MCM with me so I didn't think it was fair to him. So I decided at that point I was going to just jump on my mountain bike and ride with him until he finished. We did this for the next 3-4 miles. Now I start to feel better and I can see he is starting to slow and the expression on his face told me he was in trouble. At this point we are on the bike path that goes through my town Williamstown NJ. So I decide I was going to drop the bike in the woods (hope that it was still there when I came back for it later). Found a spot, dropped the bike, and started running again with Lou. I felt great at this point but he was hurting. Lou had some oral surgery on Thursday so his diet and hydration was not the best the few days leading up to the run.

So for the next 5-6 miles we did some run/walking to get this run over with. Bottom line we didn't have a successful 20 miler. The reason I am not too worried is we had a great 19 miler two weeks ago. So the plan calls for 12 next weekend, 8 miles the next weekend and then the MCM. But I am either going to attempt 20 again this Saturday with Lou (not sure he wants to do it), or jump into the LBI 18 miler on Sunday without Lou.

So I guess I have officially un-retired from blogging.

I think this blog has run its course.

Not really sure if I will resume blogging or not. Started this blog to document training and share my life altering experience (weight loss and being active). Would love to think that I have inspired a person or two to change their life but honestly this blog has not been real inspiring in a long, long time (if ever at all).

I will take a few days to figure out what I want to do but the once a month post really is not doing myself or anyone else for that matter any good. I can be found on twitter and facebook. I think I liked the fact that when I started this blog no one knew me. Now I feel like I have to be more careful of what I say to not offend others (family and friends). And my wife took a new position in Sept. as an administrator in a local school district so I have to be mindful of what I write about her as well.

I for sure will continue to follow all the blogs I currently follow (and add new ones). I don't comment that much any more but I do read them.

5/14/2009 Food Diary

Total Calories: 1596 kcal
	Fat(g)	Carbs(g)	Prot(g)	KCals
	35.47	239.29	86.9	1596
Breakfast
110 g Egg White	0.19	0.8	11.99	57
28 g weight watchers cheese	8.39	0.54	6.62	104
1 serving weight watchers rye	1.5	19	5	90
Lunch
Cafe Steamers Sesame Chicken	6.00	50.00	17.00	330
Dinner
3 FF Sweet Onion Sauce	-	27.00	-	120
1 serving Footlong Roast Beef	10.00	90.00	38.00	580
Other
1 Uncrustables 10am	9.00	25.00	7.00	210
1 medium banana 8:45 pm	0.39	26.95	1.29	105

Workout was 3 mile run on treadmill at 9pm.. Was not feeling it tonight. Not sure if it is the major calorie cut or just too late to start running. I was not tracking before this week but I was eating between 2500 - 3500 (bad calories, cookies and such).

5/13/2009 Food Diary

Total Calories: 1570 kcal	Fat(g)	Carbs(g)	Prot(g)	KCals
	36.43	224.71	103.53	1570
Breakfast
1 serving kashi go lean crunch	3	37	9	190
1/2 cup milk 2%	2.4	5.71	4.03	61
1 small box raisins	0.2	34.05	1.32	129
Lunch
1 serving Cafe Steamers chicken red pepper	5.00	30.00	20.00	250
Dinner
5 oz , boneless, cooked Chicken Breast	10.94	-	41.89	276
1 serving Rotini Pasta	1.00	42.00	7.00	200
2 servings Simply Steam Garden Vegetable Medley	1.00	22.00	4.00	100
Other
1 medium Bananas 4pm	0.39	26.95	1.29	105
1 serving Peanut Butter 9:30pm after walk	11.00	8.00	10.00	169
1 serving weight watchers rye 9:30pm after walk	1.50	19.00	5.00	90

As far as exercise for yesterday. I walked on the treadmill for one hour. I did this with the treadmill set to a 7% incline and covered 3.25 miles.

My Biggest Loser Finale Recap

My Biggest Loser Finale Thoughts. I will try to be quick and to the point.

I was really looking forward to this seasons finale. More so then any of the other seasons.

Knowing this was going to be a 3 hour episode with MANY commercials I chose to utilize the DVR. I ran on my treadmill until about 9pm. Took a quick shower and started watching at about 9:15. This worked out great going through the commercials and I will admit I didn’t watch the stuff about the last contestant for the next season (shot me). While you are at it you can shot me for fast forwarding through the Pounds for Pounds segment.

Mike and Ron came out and Mike was voted America’s choice to be in the top 3 joining Helen and Tara. So Ron will be competing for the $100K. The eliminated contestants then came out to compete for $100,000.

The first group trying for $100K was Jerry, Estella, Nicole, and Damien. They all put up great numbers. I personally thought Jerry, and Estella looked older than there real age. However they are much healthier now. Nicole looked incredible, Damien is well on his way, and hopefully he will continue his weight loss.

Next up was Carla, Joelle, Filipe and Sione. Again they all looked great (from where they were). The ladies have some work to do still. The guys put up some great numbers, I hope their “culture” (their word not mine) doesn’t bring them back to where they were.

To be honest I am very fuzzy as to the order of the next 11 people to get on the scale. Ron was last that I do remember. But quickly on the 11 (in reverse order of % of weight loss).

· David – What can you say he is obviously not into it.
· Aubrey – Probably doing the best she can with her work load. I am not a big fan of the no time excuse but with 5 kids it must be hard. Not sure how much support he gets from her husband.
· Laura – I actually thought she looked better than the scale said she did.
· Daniel – Love this kid. I hope he continues to do well. Lost 142 pounds so far and is going in the right direction.
· Blaine – Looked good, fellow Clydesdale runner and triathlete. Sounds like he and his cousin are working hard.
· Cathy – To be honest nothing stood out to me.
· Shannon – See Cathy notes.
· Mandi – Is doing a great job. Hopefully she can inspire her sister and other family members.
· Dane – See Blaine notes.
· Ron – Lost a ton of weight (192 pounds) but it was not enough to over take Jerry for the 100K.
· Kristin – Is doing a phenomenal job but I really didn’t care for her choice of outfit and hair. Lost to Jerry by 6 pounds.

And now for the BIG 3. No pun intended (ok pun intended).

They all looked incredible. But although I was hoping Tara would win, I knew when I saw the 3 that Helen would win. You can just tell that she worked her ass off. I am sure the other 2 worked out like crazy also but Helen just look amazingly fit. I can't recall from past seasons what the top 3 contestants lost percentage wise but these 3 seemed to be very high. Helen lost 54.47% of her body weight, followed by Mike at 53.35% and Tara 52.72% (slacker). I wouldn't be surprised if Helen put on 10 pounds from last night just from drinking water over the last few hours.

All and all I really enjoyed the show. I find it very inspirational and I hope it inspires me to re-lose about 30 pounds and then an additional 20 or so.

The only problem with watching on DVR was that I had my lap top and was following past contestants and others from the East Coast on Twitter. Like passing an accident while driving I didn't want to look but I had to keep checking the Twitter updates. Even Ali was posting during commercial breaks. I think I ended about 15 minutes after the show ended. So it took me about 2 hours to watch the 3 hour finale.

Here is my post with the final percentages of all the contestants.

Yesterday's food journal

Not sure how this will copy and paste, but I will try it. I am using http://www.fatsecret.com/. I found the application for my Blackberry and liked it so much I decided to also use the website. It is a free site and if you are looking to track your food and exercise it looks like a great site so far.



This was from 5/12/2009

Total Calories: 1501
	Fat(g)	Carbs(g)	Prot(g)	KCals
Daily Totals	38.93	208.71	93.53	1501
Breakfast
1 serving kashi go lean crunch	3.00	37.00	9.00	190.00
1/2 cup milk 2%	2.40	5.71	4.03	61.00
1 small box raisins	0.20	34.05	1.32	129.00
Lunch
1 serving cafe steamers chicken	5.00	30.00	20.00	250
Dinner
5 oz boneless, cooked Chicken Breast	10.94	-	41.89	276
1 serving Rotini Pasta	1.00	42.00	7.00	200
Snacks / Other
1 medium Bananas	0.39	26.95	1.29	105
1 serving life savers	-	15.00	-	60
1 serving Lightly Salted Dry Roasted Peanuts	14.00	5.00	7.00	160
1 serving Sugar Free Creme Brulee Rice Pudding	2.00	13.00	2.00	70

On the exercise side I ran 4 miles on the treadmill last night.

Biggest Loser Final Numbers - Spoiler Alert

	Starting Weight	Ending Weight	Weight Loss	Percent Weight Loss
Helen	257	117	140	54.47%
Mike	388	181	207	53.35%
Tara	294	139	155	52.72%
Jerry	369	192	177	47.97%
Kristin	360	193	167	46.39%
Nicole	269	146	123	45.72%
Ron	430	238	192	44.65%
Sione	372	226	146	39.25%
Dane	412	258	154	37.38%
Filipe	364	229	135	37.09%
Damien	381	245	136	35.70%
Mandi	263	171	92	34.98%
Estella	242	159	83	34.30%
Carla	379	251	128	33.77%
Shanon	283	191	92	32.51%
Cathy	293	198	95	32.42%
Blaine	365	249	116	31.78%
Daniel	454	312	142	31.28%
Laura	285	199	86	30.18%
Joelle	309	229	80	25.89%
Aubrey	249	194	55	22.09%
David	393	350	43	10.94%

Proud - Heather Small

Biggest Loser final tonight.

My 3rd leg of the American Odyssey Relay.

Finally getting to my 3rd leg of the AOR. So this leg came after a night of about a half hour of sleep. I woke up feeling like shit. Thought I was going to puke and actually thought if I did I would feel better. I didn't. So my leg called for 6.5 miles on the C&O canal. Very flat and shaded. I started off good running the first 11 minutes or so. Then I went to run 5 minutes and walk 1 minute. Then I quickly went to 1 minute run and 1 minute walk. I was very happy to see that my leg turned out to be only 6.25. Activity Route: -- Elev. Avg: 221 ft Location: Point Of Rocks, MD Elev. Gain: -13 ft Date: 04/25/09 Up/Downhill: [+101/-114] Time: 10:43 AM Difficulty: 2.5 / 5.0 Weather: Fair 88 F temp; 31% humidity 86 F heat index; winds W 3 Performance Distance: 6.26 miles Time: 1:16:52 Speed: 4.9 mph Pace: 12' 17 /mi Calories: 1120 Map Elevation (ft) Pace (min/mile) Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 10' 31 -1' 46 5.7 +0.8 0 ft 2 11' 48 -0' 29 5.1 +0.2 -10 ft 3 11' 47 -0' 30 5.1 +0.2 0 ft 4 13' 00 +0' 43 4.6 -0.3 -3 ft 5 13' 02 +0' 45 4.6 -0.3 +3 ft 6 13' 20 +1' 03 4.5 -0.4 0 ft end 11' 23 -0' 54 5.3 +0.4 -3 ft Versus average of 12' 17 min/mile

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My 2nd leg at the AOR.

This was the 2nd of 3 legs at AOR this past weekend. As the saying goes, a picture says a thousand words. Well just take a look at the info below. In bullets - Run started at 10:40 pm. - I ran earlier in the day. - I was up from 5 am (slept 4 hours that night). OK I am whining now. Again as the charts show. First two miles were great. I felt very good. Then as you see the elevation chart go up my pace goes up as well. I had to walk about 5 times. Mile 3 to 4 was possible my slowest mile ever ran. After that hill it was all down hill (one hill towards the end). I was never happier to finish a run. Activity Route: -- Elev. Avg: 607 ft Location: Boonsboro, MD Elev. Gain: -13 ft Date: 04/24/09 Up/Downhill: [+541/-554] Time: 10:42 PM Difficulty: 3.0 / 5.0 Weather: Fair 67 F temp; 48% humidity 67 F heat index; winds SE 6 Performance Distance: 6.33 miles Time: 1:14:02 Speed: 5.1 mph Pace: 11' 42 /mi Calories: 1180 Map Elevation (ft) Pace (min/mile) Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 10' 28 -1' 14 5.7 +0.6 -49 ft 2 10' 47 -0' 55 5.6 +0.4 -30 ft 3 11' 45 +0' 03 5.1 -0.0 +62 ft 4 14' 15 +2' 33 4.2 -0.9 +213 ft 5 11' 52 +0' 10 5.0 -0.1 -115 ft 6 10' 56 -0' 46 5.5 +0.4 -122 ft end 11' 52 +0' 10 5.0 -0.1 +29 ft Versus average of 11' 42 min/mile

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