Wednesday, November 12, 2008

Let There Be Light

Click on any picture for full screen

Assembly stage

Before photo shows the dock without light

The new lamp and pole features a double 120A outlet for running a shop vac or battery charger on the boat.

We chose a high pressure sodium lamp

We have long needed some good lighting for the boat dock. It's difficult to slip the boat in the darkness and once we land, I have an hour or so of post trip maintenance such as flushing the motor and performing a fresh water wash down. Dad and I recently installed a high pressure sodium lamp, mounted on an 8 foot pressure treated 4x4 pole. We added a dual 120A power outlet to run the occasional appliances I use on board, since we don't have a shore power pedestal.
I completed day 1 of week 4 of my Couch to 5K training program last night. It was the toughest run yet. This week's plan is:
5 minutes of brisk warm up walking
3 minutes of running
1.5 minutes of walking
5 minutes of running
2.5 minutes of walking
3 minutes of running
1.5 minutes of walking
5 minutes of running
5 minute cool down walk
The total comes out to 15.5 minutes of walk time; 16 minutes of run time. I covered about 2 .2 miles on that routine and can tell that I am officially running more than walking. I chose to continue my cool down walk for an extra mile. My legs were feeling it this morning.
I weighed in this morning at 254. That's minus 26 pounds in 10 weeks. It's slow and steady weight loss, which they say is the best kind. I'm also down 4 inches in my waist size.

1 comment:

Anonymous said...

Good for you Bill! I will be running 25 minutes straight on Friday. We can do this!!

I love you!