Wednesday-Thursday-Friday In The DEEP Freeze in Eastport and Camden

Each day I took to the roads of Maine the temps were below zero. I started my workouts later hoping that the sunlight would help warm the temps to a slightly more tolerable level. Here are the tails of the tape— Wednesday in Easport doing the 3 mile in town loop and the in town 2.3 plus a little extra-9.09 miles in 2:01:16 for a 13: 20 minute per mile pace with a 731 foot elevation gain with an average heartrate of 129 bpm at a temp of 6 degrees and 59 percent humidity. Thursday I did the intown 2.3 twice doing the lollipop loop and one in town 3 doing 9.02 in 2:00:30 for a 13:21 minute per mile pace with an average heartrate of 131 bpm at a temp of -3 with humidity at 72 percent and the elevation gain was not recorded. Today I drove into Camden and did Bayview Street and Beauchamp Point going by snow packed foot trail for about a mile and a half and then back doing 9.19 miles in 2:08:14 for a 13:56 minute per mile pace with an elevation gain of 774 feet with an average pulse of 128 bpm at a temp of -5 with 76 percent humidity. The Camden loop will Lord willing be revisited as it is quiet , secluded, and absolutely beautiful with seaside scenery— a new favorite loop now. The course is undulating with inclines and declines throughout the whole scenic route. Done for the week. Blessed to get the work in in such challenging conditions.  Have a blessed weekend and a happy new year!

Christmas Eve, Christmas

I did a workout on Sunday morning trying to get ahead if theweek ahead which promises to be unpredictable. I did the Scenic Hills, Niewood, Medford Loop yesterday doing 9.04 in 2:03:27 for a 13:38 minute per mile pace with an elevation gain of 333 feet with an average heartrate of 122 bpm at a temp of 37 degrees and 72 percent humidity. Today I did the Medford/Randall Loop doing 9.00 in 2:01:39 for a 13:30 minute per mile pace with an elevation gain of 201 feet with an average pulse of 150 bpm with a temp of 39 degrees at a 100 percent humidity. Today the weather changed from rain to sleet to snow.  It was miserable at times but it was pretty at the end. The rest of the week promises to be freezing.  Looking to the Lord to watch over me snd my precious family— and most of allto use us all for His perfect purposes.  I took Spencer on a walk yesterday at the Randall game preserve.  It was s pleasant morning. NowI am laying withmy granddaughter Ruby listening to the same lullabies thst her mother listened to. Merry Christmas! God Bless you!

Start Early to End the Same

I have hit the wall this week. I have gotten out earlier than usual, but my pace has slowed.  I am grateful to be healthy enough to workout, that always gives me perspective when I fall off on my performance. I did the figure 8 extra plus turning around at Woodlot.  I did 8.64 miles in 1:59:48 for a 13:51 minute per mile pace with an elevation gain of 192 feet with an average pulse of 129 bpm at a temperature of 29 degrees and humidity at 68 percent.  I had an easy commute to work thankfully. A trip to the city later. Dear Lord heal my family and do your work this Christmas season!

First Day of Winter

I woke up and was greeted by my ever diligent wife who stirs at anything that moves at night or during the day. I got out at my standard time, but I did not have my standard speed. The energy level before Christmas is never high— basically like trying to hold on the final 60 yards in a 400 meter race. I did the Randall Extra Plus loop doing 8.94 miles in 2:05:13for a 13:59 minute per mile pace with an elevation gain of 159 feet with an average pulse of 116 bpm at a temperature of 27 degrees with humidity of 72 percent.  I didn’t have high energy, but I did not feel lethargic.  I made it a point not to run at all today so as not to hurt my knees. Anyway, praying for a Christmas miracle.

Never Quite Falling Behind or Catching Up

My schedule is such that if there is any type of slow down the timing is jeapordized. I started behind and in spite of my efforts to catch up ny jogging I never quite caught up,
but I never quite hit the splits.  Day #3 of different routes was done on the Ridge Road Loop doing 9.28 miles in 2:00:09 for a 12:56 minute per mile pace with an elevation gain of 159 feet with an average pulse of 127 bpm with a temp of 46 degrees with humidity at 59 percent.  I made it on time for my commute despite a later start.  Things are a bit better than a day ago! Thank you Jesus! 

Headache Over a Heartache

I woke up in the middle of the night experiencing a headache.  I rolled over and just tried to sleep through it. I woke up at 3 something realizing that I needed to take something for my headache.  I got up , headed to the kitchen and took Tylenol.  I went back to bed, but my headache took awhile to subside. I am having some daughter problems— which is just making me sad.  I know tje Lord will sustain me— He’s promised to do so! I decided to do the Medford/Randall/Woodlot Loop. It appears that I will be doing a different workout each day this week. Here is the tale of the tape— 9.0 miles in 1:59:43 for a 13:17 minute per mile pace with an elevation gain of 173 feet with an average heartrate of 116 bpm. The temp was a mild 43 degrees with humidity at 81 percent.  I wad tired , but not exhausted.  I enjoyed the Christmas lights as I sauntered along the streets of Ridge with my enjoyment tempered by my fatigue.  I’m surprised to have the energy to get these standard workouts in during this time when my energy usually wains. My GNC Extreme Athlete supplements are helping— but praise goes to Jesus. Have a blessed day!

On An Upswing of Sorts

I had a mostly good weekend that ended a bit on the not so good side. Arguements in the blended family— Lord help us!  This morning I felt a bit stronger than last week so I decided to do the Scenic Hills, Niewood, Medford Loop doing 8.87 in 2:03:08 for a 13:52 minute per mile walking pace with an elevation gain of 371 with an average heartrate of 121 bpm at a temp of 32 degrees at 62 percent humidity which is funny since it snowed for the whole workout even though it didn’t accumulate.  I’m looking to Him for a blessed Christmas and a blessed New Years! God Bless you as well!

Cold and Crispy

I wike up at my usual time, gulped down my five hour energy extra and then contemplated getting out of bed. This whole week I have felt like backing off my workouts, but my instict pulled me through another workout week.  I went into the kitchen and started piling on the workout layers. I then took a hydration stop(Starbucks) before heading out the door.  I got out at my usual time, and decided that I would stick to walking the entire distance so as to keep my knees in good shape. I decided to do the Randall Loop to spell myself of the monotony of the week. I did 9.15 in 2:02:41 for a 13:24 minute per mile pace with an elevation gain of 164 feet with an average heartrate of 112 bpm at a temperature of 13 degrees at 77 percent humidity. It seemed cold for a December morning and it was— at least for Long Island.  I am looking forward to a weekend of not getting up at the crack of dawn. My wife and two of her friends are going Christmas shopping at the King of Prussia Mall in Pennsylvania.  Praying she has a great time! God Bless you my friends! Have a blessed weekend!

Snow Going

I woke up a bit out of sorts after a night with a little extra excitement, but I’m not going to get into that now.  The streets were snow covered which made the traveling slick but beautiful.  I was a bit tired  but after my coffee I was set to take off for the streets of Ridge.  I started out doing the figure 8 extra plus , but at the end of Ridge I decided to switch things up so I headed across Middle Country for Medford Road.  I was tired and I needed a change— I knew also that there would be practically no traffic on this scenic quiet road. Here are today’s stats- 8.62 miles in 1:55:50 for a 13:25 minute per mile pace with an elevation gain of 186 feet with an average pulse of 127 bpm. In many portions I had to slow jog just to trudge through the slush and snow with my knees being a little achy. The temp was 24 degrees with a 91 percent humidity.  I just feel blessed to get the workout in on a day when the conditions were poor and my energy and motivation were low. Praise God!

Feeling Like Winter

I had a restful night’s sleep.  I had finished up my progress reports at home and seetled down to a good night’s rest.  I woke up and within 3 minutes I was crawling out of bed.  I got around fairly smoothly.  My workout went well with no jogging at all to pick up the pace. I did the figure 8 extra plus doing 9.11 miles in 2:00:56 for a respectable 13:16 minute per mile pace with an elevation gain of 292 feet with a pulse of 144  bpm at a temp of 21 degrees at a dry 51 percent humidity.  In several places I could hear the deer scrambling through the woods. Occasionally I would see a leaf drifting from the trees spiraling slowly to the ground. I am truly blessed!

Tuesday— Better Performance

These next couple of weeks I will be satisfied just to get my workouts in the book. I’m glad that I did not stay up and watch the Patriots game as the finally lost another game.  I had a bad feeling about there chances. The struggle in Miami and without Gronk and others I just had the feeling that there number was up.  This morning I did the figure 8 extra plus doing 9.05 in 1:56:14 for a 12:51 minute per mile walking pace with an elevation gain of 192 feet with an average heartrate of 129 bpm. The temperature was 37 degrees with humidity at 87 percent in cloudy conditions.  When I feel tired I often do the digure 8 Loop as it keeps me near home— comfortiI guess. Praying that Kimberly feels better from her cold. Have a blessed day!

Struggling but Empowered

I got up at my usual time, but everything since then has taken greater effort. I did the figure 8 extra plus doing 8.88 in 2:04:49 for a pedestrian 14:02 minute per mile walking pace and an elevation gain of 155 feet with an average pulse of 111 bpm at a temperature of 35 degrees at 64 percent humidity, yet somehow it was flurrying at the end of the workout. Looking to Him! God Bless!

Couldn’t Put the Plow Up

I decided to leave the figure 8 extra plus loop for Friday since it is done close by my house and is slightly shorter than the other loops. I got out a little early, but it didn’t matter.  My pace was slow— I just lacked the firepower to pick my pace up. I was glad to complete five different workouts on five different loops.  I think I will do the same next week. Here are the stats 8.69 in 2:00:22 for a 13:50 minute per mile pace with an elevation gain of 157 feet with an average pulse of 119 bpm at a temp of 33 degrees with humidity at 59 percent.  Looking forward to snow tomorrow— have a blessed day! 

Status Quo

I got up at my usual time and got out slightly earlier thanks to things just going smoothly.  I went on the Randall Loop doing 9.39 miles in 2:00:26 for a 12:49 minute per mile walking pace with an elevation gain of 155 feet with an average heartrate of 119 bpm at a temperature of 36 degrees at 60 percent humidity.  It was a quiet morning and things just flowed together well. The work commute went well. Have a blessed day!

Mild and Drizzly

I got up earlier today, but it didn’t put me ahead.  If I didn’t get up early I probably would have been behind so that’s the bright side of things.  Day 3 of my week of different courses brought me to the Ridge Road Loop.  I had to cheat by jogging some as my walking pace was slow. Here are the stats- 9.01 in 1:59:42 for a 13:17 minute per mile pace with an elevation gain of 139 feet with an average heartrate of 142 bpm.  The temp was a balmy 48 degrees with a humidity of 73 percent. I am blessed and am grateful for answered prayer. God bless you in Jesus name!

Day 2

This week I am trying to do a different route each day to help me prevent boredom.  Today I had to run a bit at the end to stay within my timeframe.  I did the Medford,
Randall, Woodlot loop doing 9.2 in 2:01:09 for a 13:09 minute per mile pace with an elevation gain of 192 feet with an average pulse of 118 bpm at a mild temp of 49 degrees at 78 percent humidity all this with a cool southern breeze blowing.  I felt fairly focused today.  I didn’t have quite the power in my stride today, but it was sufficient.  Looking for great things from the Lord. Jesus is the reason for the season.

Rise and Shine

I had a restful weekend for the most part.  I slept decent for most of the night, but had one section where my mind was very worried.  Thankfully, I took time to pray for others and myself and sure enough I fell back to sleep— praise God.  My goal this week is to do a different route each day.  Let’s see how it goes:)! Today I did the standard which is the Scenic Hills, Niewood, Medford Loop doing 9.07 in 1:57:46 for a 12:59 minute per mile walking pace with no running at all with an elevation gain of 311 feet with an average heartrate of 120 bpm at a temp of 29 degrees and 100 💯 percent humidity.  My wife and I got a nice tree from a local nursery.  The price and service were right which made the experience a good one. My wife and I had the tree decorated in no time. Time to go! God Bless You!

Friday on Fumes

I woke up after a sound night’s sleep.  I had a not so good feeling as I had a blowup last night with my wife and said some things that I shouldn’t have said—

things that I knew hurt her.  I apologized, but yet I know that it broke her spirit.  The workout this morning was the Ridge Loop.  I did 9.2 miles in 1:57:05 for a 12:43 minute per mile pace with a 117 foot elevation gain with an average heartrate of 122 bpm at a temp of 46 degrees at 95 percent humidity.  I had to bring intersperse jogging with walking as my pace was off.  Looking forward to the weekend. God Bless!

Technological Problems

I slept much better last night, although I went to bed a bit later than usual as my wife , Jace , and I went ant watched the movie Thor.  Today’s stats are estimates as my watch accidental stopped in the middle of my workout.  I did 9.3 miles in 1:58 for a 12:15 minute per mile pace with an elevation gain of 140 feet, with an average pulse of 124 bpm at a temperature of  29 degrees.  I am having difficulty retrieving the stats from the early part of my workout although I can remember some of the stats. Hopefully tomorrow my technology works just fine without a hitch. Have a blessed day!

Sleepless in New York

Last night I had the one rare night when I could not sleep. The good news is that I was able to lay still  even though I had a flush of worry going through my mind. Today’s stats are a bit of an estimate as I had a fluid build up in my apple watch which paused it for awhile until I noticed it. I did 9.1 miles in 2:00 hours with an elevation gain of 326 feet at an average pace of 13:17 minutes per mile with an average heartrate of 129 bpm at a temperature of 50 degrees and 95 percent humidity.  Praying for breakthroughs. Have a blessed day— I am starting this day a bot tired:)!

Take 2

I got out a couple minutes later this morning.  I found that I was extremely tired last night. I had to run a couple errands and I think that with all the travel during the holidays left me fatigued. I did the Scenic Hills, Niewood, Medford Loop again just a bit slower. I did 9.19 in 1:59:32 for a 13:00 minute per mile pace with an elevation gain of 325 feet with an average heartrate of 120 bpm at a temperature of 30 degrees and 75 percent humidity.  I had to do some jogging to make up for a slow pace.  I could use some days with a less hectic schedule, but that’s probably not in the cards. The Lord will help me.  God Bless , have a great Tuesday.  Plan for another day on the current route and then a couple of days on flatter routes north of Middle Country. 

Ridge Running

I woke up at my usual time, but it seemed odd as I haven’t been home in 5 days.  As good as it always is to return to Maine it is also good to get home to Ridge where the familiarity brings comfort. I did the Scenic Hills, Niewood, Medford Loop doing 9.11 in 1:57:42 for a 12:54 minute per mile pace with an elevation gain of 296 feet with an average pulse of of 117 bpm at a temperature of 35 degrees at 68 percent humidity.  I felt like this was a good start to the work week.  Kind of ready for some regular weeks. Praying that my wife’s kidney infection and my daughter’s stomach feel better today. God Bless!

Back Home

Yes, Ridge is my home but Eastport still holds so many memories and is still a terrific place to train with it’s remarkable coastal beauty. I did my intown loops including trips down Harris Point,
Drummond, The new pier road including the hill where the do loading(and of course Adams Street). I  did 10.15 miles in 2:13:38 for a 13:09 minute per mile pace with an elevation gain of 747 feet with an  average pulse of 119 bpm with a temp of 51 mild degrees and humidity at 80 percent. I saw Corey Sullivan out in front of his house and spoke with him for a few minutes.  I visited Shackford’s Head several times the last time with Kaitland and Keon. Here I am now waiting to board the ferry. Life happens fast so it is important to take advantages of opportunities that God provides. God’s blessings to you all!

Thanksgiving in Hope

I got up at 4:37 awake, but not active until an hour later. I did The Howe Hill Loop. I am grateful that my parents are alive and in good health.  Time with family is always the best, but I am missing my  two other daughters and grandson. I did 9.18 in 2:02:27 for a
13:19 minutes per mile pace with a 881 foot elevation gain with an average heartrate of 120 bpm at a temperature of 28 degrees and humidity of 66 percent. The air was crisp and it was sunny.  I felt blessed to be back here in Maine with two daughters that have been through a lot. Enjoying the game
now with Dad and Uncle Gary. Happy Thanks friends!

Not As Planned

Today started early as I woke up at around 3:20.  I just layed there until my alarm went off.  I had my coffee and then kind of rased into my day. I got out the door at 4:10 and decided at the last minute to do the Scenic Hills, Niewood, Medford Loop so as to get some hills in to prepare for Hope.  I was near the end of Ridge Road when I realized that my watch had paused— so my stats are very close and approximate— 9 miles in 2:01 for a 13:47 minute per mile pace with an elevation gain of 290 feet with an average heartrate of 117 bpm at a temp of a rainy 53 degrees.  When I arrived home I realized that Spencer had pooped all over the dining room so I had to do a quick clean up. On my commto work I noticed that I had 10 miles until empty so I had to gas up on William Floyd. On a positive note I am heading to Maine with Bekah and Kim at 3 Lord willing. Looking forward to Maine and my family in Maine. Have a blessed Thanksgiving!

Walking Strong

I got out at 4:17 this morning which I would say is my average starting time.  I made up my mind to do the workout without jogging at all to make up for slow splits.  I did the Medford, Randall, Woodlot Loop doing 9.0 miles in 1:59:04 for a 13:13 minute per mile pace with an average heartrate of 122 bpm. The temp was a moderate 40 degrees.  I was pleased with the workout.  The conditions were near ideal and at least for now there is the beginnings of sunlight at the end of the workout. Tomorrow is my last workout in Ridge for the week.  Looking forward to time in Maine. There is a lot of traveling ahead, but there are some breaks in between travels. Hoping to end this vacation refreshed. Have a very blessed day!  I am so thankful to know that Kim is back in school— God is good.

Kim’s First Day Back

I was so pleased to wake up and know that my daughter Kim is back in school. God is good .  I did the Randall Road Loop doing 9.11 in 1:59 for a 13:03 minute per mile walking pace with an elevation gain of 164 feet with an average heartrate of 147 bpm.  The temp was 37 degrees with a dry humidity of 48 percent.  Looking to the Lord! God Bless!

Quiet Friday

My oldest daughter Ericka and my three granddaughters spent the night last night. My oldest granddaughter Ryleigh was in the pack in play sleeping in my room so I had to be quiet as I prepared for my workout and for school.  I got out a couple minutes later so I decided to do the whole workout interspersing jogging and walking so as to make it back in good season.  I got out and it
was a breezy cool fall morning with stormy skies changing to clearing skies. I went out with a little extra excitement since the Boston Celtics came back in dramatic fashion to beat the Warriors.  I did the Scenic Hills, Niewood, Medford Loop doing 9.09 miles in 1:49:44 for a 12:03 minute per mile pace with an average heartrate of 128 bpm.  Even though I made it on the road in good time, I just barely made it to work in time due to an accident and some slow traffic. Looking forward to Maine at the end of next week. My wife, mother-in-law, and Jace are in Wellsville, NY doing a tour of Alfred State. They had to drive through a snowstorm on their way. Have a blessed day!

Before the Rain Flies

I got up at my usual time feeling blessed to wake up and have my wife beside me. I went through my usual routine and got out at my usual time. I did the Randall Loop doing 9.4 in 1:59:22 for a 12:41 minute per mile pace with an average heartrate of 119 bpm. I jave been using my Nike app which records no elevation. I like this app because it has audio feedback. The workout was completely dry with the rain holding off until partway through my commute.  Char, Jace, and my mother-in-law are heading to Wellsville , NY to check out Alfred State tomorrow. The school is only a half hour from my old college.  Have a very blessed day!

Up the Hump

The routine of the workout is what gets me out the door, but every day the same obstacles confront me. Why are you getting up so early? Wow, you sure go a long way’s.  I bet you will get tired in the middle of the day? The wonder and the miracle is that through discipline and routine and the grace of God I am able to confront these obstacles each day. Today I did
The Scenic Hills, Niewood, Medford Loop doing 9.12 miles in 2:00:07 for a 13:10 minute per mile pace. I did some jogging as my walking pace was a little off. I could hear the rustling of animals at times as I passed along the roads of Ridge. I am blessed and am looking forward to some workouts in Maine at the end of next week in Hope and in Eastport. Be blessed!

A Good Day

I started today at exactly the same time and my morning routine seemed to flow at about the same speed.  I had a sort of calm and peace this morning— a little better than other days. I did the Medford/Randall/Woodlot Loop again— this time the pace was a bit faster for whatever reason. I did 9.3 miles in 1:58:39 for a 12:45 minute per mile pace with an average heartrate of 123 bpm. The temp was 42 when I woke up. Looking to the Lord for His wisdom and guidance. So proud that my daughter Kaitland got a job at Whitney’s Wreath making today! Praying for her! God bless you!

Medford/Randall/Woodlot

It wasn’t my best nor my worst night’s sleep, but I made it out the door on this another Monday. I feel so blessed to get the workout in the books.  All these years, and it seems great to get the early morning work in. I decided to mix things up and do the Medford/Randall/Woodlot Loop.  The whole workout was quiet as I glided along the roads. I decided not to check my watch until I hit the end of Woodlot. I decided at this point to run it the rest of the way. I did 9.08 in 2:01:24 for a 13:24 minute per mile pace with an elevation gain of 168 feet with an average pulse of 115 bpm at a temperature of  39 degrees and 90 percent humidity. Looking to the Lord for great things! God Bless!

Good Start!

I was awake at 3 something because I had a sore back. I slept awkwardly so my back was extremely sore and stiff. I read my Bible and sipped my coffee prepping for the day ahead.  I did get out the door a hair later, but fortunately I was able to get out the door sooner than usual. I did the Randall Road Loop doing 9.01 in 2:02:19 for a 13:33 minute per mile pace with an elevation gain of 143 feet with an average pulse of 145 bpm at at a cool temp of 32 degrees with relarive humidity of 98 percent. I had to run some to make up for a slow pace. Looking forward to a non-school day off tomorrow! Have a blessed day!

Cold and Drizzling

Day 4 without Char.  I felt refreshed and got out the door at my usual time. Once again I did the Scenic Hills, Niewood, Medford Loop doing 9.07 in 2:00:41 for a 13:17 minute per mile pace with a 318 foot elevation gain with an average heartrate of 117 bpm at a temp of 41 degrees. I have included a few places where I run to help keep my pace respectable.  Have a blessed day! Nice time at Bible Study last night.

Friday-Monday-Tuesday on Niewood, Scenic Hills, Medford

I have been so busy, but I am blessed to get the workouts in. The temps on Friday and Monday were just above 60 and toda the temp was in the 40’s.  All three workouts were on the Loop mentioned in the heading. Here are the stats: Friday 9.08 in 1:58:42 for a 13:03 minute per mile pace with an elevation gain of 289 feet with an average heartrate of 113 bpm. Monday: 9.11 in 2:00:49 for a 13:15 minute per mile pace with an elevation gain of 315 feet with an average pulse of 115 bpm.Today Tuesday I did 9.49 miles in 2:04:52 for a 13:09 minute per mile pace with an average pulse of 117 bpm. Today was election day so I voted enroute with about 1.25 miles to go. I was happy to see my next door neighbors Kevin and Elaine voting
At the same time as they were just ahead of me in line. Blessed to be able to get the work in. Jesus is Lord!

Shorts Again

I was surprised to see the morning temp at 60 so today I put on my shorts.  I was glad to see that Houston won the World Series.  I did the Scenic Hills, Niewood, Medflies loop this morning doing 9.13 miles in 1:57:44 for a 12:53 minute per mile pace with an elevation gain of 308 feet with an average heartrate of 117 bpm at a temperature of 61 degrees with 96 percent humidity. Busy, gtg! Have a very blessed day!

Hitting 30’s First Day of November

Just like most mornings , the alarm goes off and I start my familiar routine.  It seems simultaneously an annoyance and a blessing— but it is truly a blessing to be able to workout in the wee hours of the morning.  I did the Randall/Kastal Loop doing 9.05 in 1:56:01 for a 12:49 minute per mile pace with an elevation gain of 135 feet with an average heartrate of 117 bpm at 37 degrees and 92 percent humidity. My pace was off so the last 4 miles I interspersed running and walking. Interspersing allows me to increase my pace without aggravating my knees.  Looking forward to this month. God Bless you!

Feeling Fallish

It was clear and 51 degrees this morning. I did The Medford, Randall, Woodlot Loop doing 9.0 in 2:04:36 for a 13:41 minute per mile pace with an average pulse of of 113 bpm with an elevation gain of 137 feet at a temp of 49 degrees with 49 percent humidity.  I saw a couple of the ladies from the fitness club run by me with a green flashing light that resembled a Halloween decoration. My dad has carpal tunnel surgery today. Have a blessed day!

Drizzling Monday

There was significant debris and limbs in the road this morning. I’m glad that I bought the light’s that click onto my hat visor. I did the Scenic Hills, Niewood,Medford Loop doing 9.18 in 2:03:59 for a 13:29 minute per mile walking pace with an elevation gain of 346 feet with an average pulse of 116 bpm. The temp was 60 degrees with humidity of 89 percent. Grades due this week, always a lot to do.  Thank you Lord for strength. God Bless!

Good Friday

I was kind of tired, but knowing that today was the last early morning workout of the week made it easier to do the workout.  I ended up doing the Ridge Loop doing 9.05 miles in 1:57:10 for a 12:56 per minute mile with an elevation gain of 117 feet with an average pulse of 119 bpm at a temperature of 46 degrees with humidity of 81 percent. Blessed to get the work in! God Bless! You my friend!

Walking in the Rain

I woke up kind of sleepy, but I knew that after today and tomorrow that I can sleep in— this was just the motivation that I needed. I did the Scenic Hills, Niewood, Medford Loop doing 9.1 in 1:56:20 for a 12:46 minute per mile walking pace with an average heartrate of 119 bpm. I felt like today was a good effort. I am blessed!

Over the Hump

I was happy to escape the rain as the forecast for showers proved to be incorrect.  There was an occasional drop in the air, but that’s alright. I did the Medford, Randall, Longitude Loop again.  This route has been a welcomed change.  My thoughts have been more positive thankfully ad I tread along the early morning roads of Ridge. I did just under 9 miles doing 8.97 in 1:58:22 for a 13:11 minute per mile walking pace with an elevation gain of 176 feet with an average heartrate of 119 bpm at a temperature of 65 degrees with a relative humidity of 100 percent.  So very greatful for the good workouts. Thankfully my body weight has been 193 of lower most mornings. Have a very blessed day!

Something Different

I decided to try a route that I haven’t done in awhile so I did the Medford, Randall, Woods loop.  It was a comfortable breezy morning with the threat of rain in the forecast. I did 9.06 miles in 1:59:27 for a 13:10 minute per mile pace at a temperature of 68 degrees with a relative humidity of 91 percent.  The change of a route was refreshing along with fall leaves dropping off the trees. Have a blessed day!

Back at It

One week ago today I returned home with Kimberly! What a blessed day that was. On Friday the meeting with the parent ended with the parent shaking my hand, but only after a
long rant of hatred and threatening. I have to say that I am still recovering from that encounter.  This morning I did the Scenic Hills, Niewood, Medford Loop doing 9.1 miles in 1:58:56 for a 13:04 minute per mile walking pace with an average heartrate of 120 bpm.  I did the Nike running app so elevation, temp, and humidity are not included.  Going ahead by the strength of the Lord
And prayers. God Bless!

Strong Start

I woke up with a bit of adrenaline as I know I have an important meeting coming up.  I did the Ridge Loop again doing 9.09 miles in 1:57:49 for a 12:57 minute per mile pace with an elevation gain of 103 feet with an average pulse of 125 bpm at a temp of 56 degrees with 81 percent humidity. Off to a busy day! God Bless and thanks for your prayers!

Apprehensive

It’s been a tough stretch, and yet the problems seem to mount. A student accused me of grabbing her , and now a meeting with her father.  I know the truth, and I know the Lord— He is my defender! This morning I did the Ridge Loop. I did 9.22 miles in 1:59:15 for a 12:55 minute per mile pace, with an average pulse of 119 bpm .  Despite the hectic nature of the week the workouts have been good. Have a blessed week.

Keeping at It

I wome up not feeling tired , but knowing that I could have used more sleep.  I headed out the door, the same as usual— thankful to be able to workout, but carrying many burdens with me. I did 9.15 miles in 1:57:04 for a 12:47 minute per mile pace with an average heartrate of 131 bpm.  I forgot to put my Bluetooth on so I did not have an elevation gain although I did the Scenic Hills, Niewood, Medford Loop. Looking to the Lord to meet my need.

Fredericksburg/Ridge

I made an unexpected , but a good trip Sunday to pick up my daughter Kimberly in North Carolina. So I went to Rocky Mount and then turned around and headed to Fredericksburg where I spent the night. This morning I did the Scenic Hills, Niewood, Medford Loop.  Monday-9.23 in 2:00:43 for a 13:04 minute per mile pace with an elevation gain of 412 feet with an average pulse of 117 bpm. Tuesday—9.09 miles in 2:00:57 for a 13:18 minute per mile pace with an elevation gain of 395 feet with an average pulse of 119 bpm. The weather was cool and drizzly in Fredericksburg. The walking phone app helped me to keep from getting lost going up and down the streets of Fredericksburg. This morning it was 43 degrees in Ridge. Ro God be the glory!

Early Start Gets You Nowhere

I got up a few minutes early, but the results weren't much different. Got out a minute earlier and got back at about the same time.  I did the Ridge Road Loop doing 9.41 miles in 2:03:51for a 13:08 minute per mile walking pace with an average pulse of 115 bpm at a temperature of 51 degrees and 89 percent humidity.  I felt pretty decent and did no running. Have a blessed weekend.

A Shot in the Dark

My plan this week was three days of the Longwood Loop and 2 days of the Ridge Loop. Today I headed out at 4:17 am doing 9.05 in 1:58:04 for a 13:02 minute per mile pace with an elevation gain of 181 feet with an average pulse of 115 bpm at 56 damp degrees and 90 percent humidity. There was light rain at times. I ran a part of the way to get me back in time to get ready for work. I saw the fitness clib ladies running out Raynor as I was entering. The Ridge Road was pitch black .  I encountered a deer snorting on Ridge Road. Off to the day at RCA. Have a blessed day! Char has the Wedding rehearsal tonight for Allie Mueller.

Walk of Faith

I have been blessed this week with rhe Lotd's grace. The circumstances haven't changed, but my focus has changed. I did the Scenic Hills, Niewood, Medford Loop in 1:56:35 for a 12:44 minute per mile pace covering 9.15 miles with an elevation gain of 366 feet with an average pulse of 116 bpm at a comfortable temp of 58 degrees and 100 percent humidity. I was able to get out at a decent time. I ran in a few places to get home a few minutes early. I do miss Maine, even though there are very good points about Long Island. Praying that Kimberly will come home to a supporting and welcoming environment. God is good and to be praised!

Warm and Humid

Usually this time of year there is a bit of a cool bite in the air, but so far with only a few exceptions it has been summer like.  I did the Scenic Hills, Niewood, Medford Loop doing 9.11 miles in 1:59:36 for a 13:09 minute per mile pace with an elevation gain of 394 feet with an average pulse of 120 bpm at a temperature of 67 at 86 percent humidity. I felt ok, and felt led to do a lot of praying as I plodded along. I found myself tripping over debris left over from the storm yesterday. Off to the start of a workday here at RCA . God Bless!

Perfect 10

I got out a bit after 5 on a Columbus Day morning.  I was planning  on doing the Scenic Hills,Longwood, Medford Loop.  I went along not paying much attention to my splits knowing that I had plenty of time before taking Rebekah to work.  I decided to add the road off from Kastle doing it twice bringing the total to 10.  Here are the stats of the day-- 10.04 in 2:16:04 for a 13:32 minute per mile pace with an elevation gain of 335 feet with an average pulse of 116 bpm with a temp of 71 degrees and 98 percent humidity.  Rain was in the forecast so I felt fortunate to escape the workout without getting wet. The workouts are probably my best time of the day. Right now I am feeling emotionally defeated. Just unable to feel good about my family and marriage. Blending a family with so many issues just seems too daunting. Harmony seems like it's unattainable.  I know that God can do anything, I'm just discouraged and tired.  Dear Lord Jesus you've got to do this because I can't! 

Thursday/Friday

I got out in good season for both days. I did the Scenic Hills/Niewood/Medford Loop on Thursday and the Ridge Road Loop today on Friday. Thursday 9.01 in 1:58:35 for a 13:09 minute per mile pace with an elevation gain of 313 feet with an average pulse of 116 bpm at a temperature of 63 degrees and humidity at 86 percent. Today I did 9.20 in 1:58:25 for a 12:51 minute per mile pace with an elevation gain of of 98 feet with an average heartrate of 136 bpm at 65 degrees and 98 percent humidity. Grateful to get the workouts in since Sunday Night I was in a bit of discombobulated and was unsure how the week of training would go. I am blessed and am looking forward to the long weekend. God Bless!!

Back in Business

I did a trail walk on Sunday and the Ridge Loop this morning.  I took yesterday off as my lower hamstring and upper calf were giving me problems which kind of revealed themselves Sunday-- first after doing my last set of chin-ups and secondly after carrying my kettle bell back to the closet. Thankfully with the help of ibuprofen, rest , and stretching I made it out this morning. I was a little worried. I wear a knee support during my workout and aso during the day to provide extra support. Sunday doing the longest Brookhaven Loop did 5.31 in 1:26:41 for a 16:18 minute per mile pace with an elevation gain of 130 feet with an average pulse of 102. Today I did the Ridge Loop doing 8.61 in 1:58:48 for a 13:47 minute per mile pace with an elevation gain of 110 feet with an average pulse of 121 bpm at a temperature of 44 degrees at 100 percent humidity. Rebekah is back home. Looking for the Lord to do great things!

Finally

It was nice to get out at my usual time this morning. I did the Ridge Road Loop. As with past Fridays I found that my walking pace was slow the first 4 miles. I decided to run starting on Woodlot. Thankfully this elevated my performance to a standard level. I did 9.02 in 1:58:16 for a 13:05 minute per mile pace with an elevation gain of 116 feet with an average pulse of 127 at a temperature of 53 degrees at 71 percent humidity.  Google has been slowing me down with security protocols the last two days. Have a blessed day! Blessed to get the workouts in!

To The Hills

I did 9x hill sprints with warm-up and cool down . Here are the final stats--7.1 miles in 1:24:29 doing 11:53 minute per mile pace with an elevation gain of 339 feet with an average pulse of 141 bpm with a temp of 70 with 55 percent humidity. I had been in the ER for around 30 hours. Thankfully I got a walk in yesterday and hill sprints in today! It was nice to get a good night's sleep in. God Bless!

Mid Day Trail Walk

I had a horrible night's sleep due to staying with my daughter in the ER. Fortunately I have had a few breaks allowing me to go on a walk on the Greenway trail as well as do a little strength work. Here are the stats-- 7.63 miles in 2:15:31 for a 17:45 minute per mile pace with an elevation gain of 568 feet, with an average pulse of 97 bpm at a temperature of 80 degrees and 80 percent humidity. I am thankful for being able to get the work in. Now I am looking to the Lord to help my daughter! Written in the ER of Mather Hospital in Port Jefferson, NY.

Feeling Empty

I don't my life is worse than other people's lives, I just know that
I feel like I am at the end of my rope.  So many problems. Thankfully I have people to pray with me
and I can work out. This morning I did the Scenic Hills,Niewood, Medford Loop soing 9.16 in 2:00:28 for a 13:08 minute per mile walking pace and an average pulse of 115. My Bluetooth was off so I am not sure of the elevation gain. God Bless you my friend!

Friday

On Friday I did the Scenic Hills, Niewood, Medford Loop extra doing 9.12 miles in 2:03:23 for a 13:31 minute per mile pace with an elevation gain of 339 feet with an average pulse of 120 bpm with a temp of 66 degrees at 63 percent humidity. I ran a bit with running friend Chuck as he was finishing up His workout. A very trying day! Thank you Lord for strength.

Good Monday

This is a day of prayer! I did the 9.06 in 1:57:59 for a 13:01 minute per mile pace with an elevation gain of 299 feet with an average pulse of of 120 bpm at 63 degrees at 98 percent humidity. Have a blessed day!

Combo

I did 1 lap of Raynor/Woodlot and ate, took Bekah to work amd then the Greenway Trail in Port Jeff/East Setauket.  I did 10.32 miles in 2:40:10 for a 15:30 minute per mile pace with an elevation gain of 334( I know this is way off) with an average pulse of 114 bpm at 72 degrees and 76 percent humidity. It's been a trying time. Pray for me and  my family . God Bless!

Slow/Fast

I got out this morning around 4:20 this morning at a breezy 70 degrees. I did the Randall Road Loop again as I was seeking quiet and solitude.  The first three miles felt fast , but were slow. So I tried running, but my right knee was kind of stiff. I needed to make time, so I ran and walked so as to speed the pace without overtaxing the knee. It was the perfect prescription. I did 9.04 in 1:55:41 for a 12:47 minute per mile pace with an average pulse of 130 bpm with an elevation gain of 168 feet at 87 percent humidity. Going through some difficult times right now, kind of struggling. I am thankful for the people who support me and to Him who deserves all praise. God Bless!

Different Sort of Workout

I got out a bit later. I did the Randall Loop again. I noticed at mile one that I had forgotten to start my watch-- so my stats today are somewhat estimated.  I did 9.01 in 1:55 for a 12:43 minute per mile pace with an elevation gain of 141 feet with an average pulse of 128 bpm at a temperature of 68 degrees and 94 percent humidity. I was slow on my walks pace so I new that unless I ran that I would be getting back home late. I ran for several miles and felt lime I would get back home early. With about a mile to go I received a text from Kim and then a phone call. Needless to
Say my last mile took over 17 minutes. I got back home at normal time so I felt
good about that. Praying now as I try to get Kimberly home.
Praying for my family in this another moment of change. God is good!

Stepping Without Much Sleep

I woke up around 2:30 and never really went back to sleep. A lot on my mind. I did the Randall Loop doing 9.18 miles in 2:01:49 for a 13:16 minute per mile pace with an elevation gain of 118 feet with an average pulse of 120 bpm at 67 degrees and 98 percent humidity. Have a blessed day!

Good Friday

I got out the door a little later than usual, but got back a bit early due to a good pace on the Ridge Road Loop. At around mile 4 I could hear footsteps as a runner was approaching. My race walking pace kept him at bay for awhile , but a runner will eventually pass you.  I decided to run with him , but just behind him on the opposite side of the road. He was running at a good ace ,
but it felt comfortable to me. Eventually I decided to pass him and did.  He ended up turning off before my turn around. I tuened around and ran a bit more before resuming my walking pace. Here are the stats-- 9.27 mes in 1:54:25 for a 12:20 minute per mile pace with a pulse of 126 bpm at 67 degrees and 100 percent humidity. I was drenched with sweat again as I finished my workout. It was a good workout. God Bless!

Earlier Start

I am doing what I can tger to school earlier, but the traffic on the road seems to cancel out my best efforts. I did the Scenic Hills, Medford,Niewood Loop in 1:57:24 for 8.79 miles doing a 13:21 minute per mile pace with a 268 foot elevation gain and an average heartrate of 124 bpm at a temperature of 69 degrees and 100 percent humidity. Have a blessed day! Long day with academic night tonight.

Going Strong on a Weak Heart

I did 9.06 in 1:57:24 with an elevation gain of 312 fee with an average heartrate of 124 bpm the average pace per mile was 12:56 minutes per mile at a temperature of 57 degrees and 100 percent humidity.  I was pleased with the workout, but it is difficult to see your daughter struggle and to feel so alone. But God is my portion and my strength amen! I did the workout on the Scenic Hills, Niewood, Medford Loop. I was very pleased with the workout.

Cool Running

I actually walked but it seemed like a good title. I did 9.16 miles in 1:58:54 for a 12:58 minute per mile pace with the temp at 54 degrees and 100 percent humidity.  I think my Bluetooth was off so I didn't have average heartrate and elevation gain.  My daughter Rebekah got out yesterday.  We celebrated my birthday together. God is good! God Bless!

Cool and Comfortable!

I got up at 4 and as usual went througj the daily routine. By 4:21 I was out the door. I did the Scenic Hills, Medford,, Niewood Loop doing 9.05 in 1:58:19 for a 13:04 minute per mile pace with an elevation gain of 297 feet with an average pulse of 113 bpm at a temperature of 53 degrees at 90 humidity. Things may be tough but I think of hurricain Irma in Florida and the folks recovering from the hurricane in Houston.  There are always plenty of things to pray about. Have a blessed day!

Feeling OK

I got out a few minutes past my usual time, so I decided to do a slow run for awhile.  I didn't feel like trying to push the running pace , but I wanted to get back in time so I wouldn't have to rush. I did the Ridge Road /Woodlot Loop doing 9.04 in 1:46:38 for an 11:47 minute per mile pace with an elevation gain of 128 feet with an average pulse of 131 bpm with the temp at 55 degrees with 84 percent humidity. Last workout at 52 years old:) God Bless!!!

Figure 8 Plus Extra

I decided to change up my route and do the quiet streets around my house.  I have been a bit on edge so my sleep has not been as long as I want. I know that no matter how much sleep I get that most likely I will be crawling out of bed at 4 o'clock. It is a Thursday so that means a nice talk with my brother on the way to work. With that said, here are today's stats-- 8.73 in 1:54:01 for a 13:03 minute per mile pace with an elevation gain of 147 feet with an average pulse of 121 bpm at a temperature of 61 degrees and 100 percent humidity. I ran a bit to increase my pace as I was lagging in some of my miles. Lots on my mind and a lot to do-- God Bless!

Tuesday/Wednesday

These two workouts are the true beginning to my work schedule workouts as I get up at 4 and roam the empty early morning streets of Ridge. Both days I did the Scenic Hills, Niewood, Medford Loops(minus a tiny portion that I do in the summer). Here are the stats- Tuesday-- 8.82 in 1:59:32 for a 13:32 minute per mile pace with an elevation gain of 289 feet with an average pulse of of 126 bpm at a temperature of 70 degrees with 96 percent humidity. Wednesday I did 9.11 miles in 1:58:58 for a 13:02 minute per mile pace with an elevation gain of 289 feet with an average pulse of 123 bpm at a temperature of 69 degrees at 100 percent humidity.  This has been a hecrtime
of adjustment for me.  I have been attempting to get out for work much earlier which means more strength training after work.  Looking to the Lord for healing today for my family and that God will continue to use me and my family for His purposes. God Bless!

Labor Day Shuffle

I got out a bit before 6. My wife was a bit upset that I was leaving, this made it harder to leave. This is the time when I think and pray and sort things out in my mind. I did the Scenic Hills, Niewood, Medford Loop doing 9.35 miles in1:55:48 for a 12:23 minute per mile pace with an elevation gain of 284 feet with an average pulse of 133 bpm at a temperature of 62 degrees with humidity at 87 percent. Have a blessed Labor Day!

Thursday-Friday-Saturday

I missed Wednesday's workout because I was in the hospital all night Tuesday and most of the day on Wednesday because of a medical emergency with my daughter Rebekah. Thursday and Friday I did the Scenic Hills, Niewood, and Medford Loop. Here are the stats- Thursday-- 10.3 miles in 2:25:38 for a 14:08 minute per mile pace. I intended to do less but my brother called and I couldn't end my workout without hanging up on my brother since I was talking on my iPhone watch.  There was an elevation gain of 302 feet with an average pulse of 118 bpm at a temperature of 63 degrees at 91 percent humidity. On Friday I did 9.31 miles in 1:47:32 for an 11:32 minute per mile pace with an elevation gain of 306 feet with an average pulse at 153 bpm at a temp of 54 degrees with humidity at 67 percent.  I did run some as I set my alarm wrong and got out late. The cooler and dryer temperatures make for great workouts. On Saturday I did an active recovery walk not using my race walking technique doing 7.65 miles in 1:56:52 for a 15:16 minute per mile pace with an elevation gain of 511 feet with an average pulse of 103 bpm at 59 degrees and 68 percent humidity at Port Jefferson/East Setauket on the Greenway Trail.  I always order Starbucks on my phone and pick up a clover coffee in East Setauket.  There were many people out walking, biking, and running.  I saw my friends Ruth and Lenny in East Setauket just before they began their run. It's been an eventful week , but I have loved having Katie and Keon spend thw last two nights here with me-- it's the best thing ever.  I feel blessed to get the five workouts in under such trying circumstances. Workouts
have been God's gift to help me cope with stress. Praise God and God Bless! Happy Memorial Day weekend.

Four Days

Thursday-- 9.02 miles in 2:06:54 for a 14:03 minute per mile pace for a 142 foot elevation gain with an average pulse of 122 bpm.
Friday-- 9.02 miles in 2:02:25 for a 13:34 minute per mile pace with an elevation gain of 106 feet with an average pulse of 120 bpm
Monday-- I did 9.16 miles in 2:07:35 for a 13:34 minute per mile pace with an elevation gain of 310 feet with an average pulse of 134 bpm
Tuesday-- I did 9.47 miles in 2:03:21 for a 13:01 minute per mile pace with an elevation gain of 296 feet with an average pulse of 121 bpm.

I did the figure 8 Loop on Thursday and the Ridge Loop on Friday. Today and Monday I did the Scenic Hills, Niewood, and Medford Loop . Will write more later. God is good!

New Beginning

I woke up slightly earlier for my first day back at work-- a workshop in Westbury. I gout iut the door at around 5:35. I did the Scenic Hills, Niewood, and Medford Loop doing 9.29 miles in 2:02:47 for a 13:13 minute per mile pace with an elevation gain of 275 feet with an average pulse of 120. Off to do a chore. God Bless!

Last Day of Vacation

This is my last day of summer vacation.  In some respects it's sad because the time I get to spend with family is gone-- but it has been a good summer-- plus nobody wants to hear a teacher who gets the summer off complain.  I did the Scenic Hills, Niewood, Medford Loop doing 9.35 in 1:57:26 for a 12:33 minute per mile pace with an elevation gain of 258 feet with an average pulse of 129 bpm with the temp at 76 degrees with humidity at 95 percent. It felt like Florida.  I got bsck past midnight as we took the train to the Mets game. We stayed until the seventh inning and had to leave to catch our train to Ronkonkama. Tomorrow begins the school year with a workshop in Westbury. The worst thing for me is the commute. Looking to the Lord for needed encouragement and strength! Gid Bless!

Feeling Kind of Blah

I woke up a bit late just before 6 am. This summer I have with the exception of the two weeks on vacation-- I have been uninspired.  That's not to say anything bad, but I have been shooting out the door and doing the strength training out of habit-- knowing that if I don't work out that I will not enjoy the benefits of working out. One more day of summer training and then back to the 4
O'clock workouts. I did the Scenic Hills, Longwood, Medford workout doing 9.16 in 2:03:14 with an elevation gain of 291 feet and an average heartrate of 127 bpm doing a 13:26 minute per mile walking pace . The temp was 67 degrees with humidity at 94 percent. Tonight we are going
to a Mets game. Be blessed my friend!

Don't Lose Heart with a Late Start

I woke up late,but decided to keep it going. I did the Niewood, Scenic Hills, and Medford Loop. I did 9.31 in 1:56:34 for a 12:30 minute per mile pace with an elevation gain of 283 feet and an average heartrate of 123 bpm. The temp was a warm 75 degrees with 84 percent humidity. I did run the last mile at a moderate pace to allow me to take Bekah to work. Have a blessed weekend.

Enjoying Home

I woke up a bit groggy , but knew that I had to get going since my daughter Rebekah had to take her placement exam this morning. I was kind of sore so I did the flatter figure 8 extra plus loop. I did 9.11 in 1:55:31 for a 12:40 minute per mile pace with a temp of 65 comfortable degrees with 85 percent humidity. My Bluetooth was off so the elevation gain did not record. I ran a couple of times, but my walking pace was good even without the runs. I am just thankful for the little things-- I am just so grateful to be able to do these workouts-- thank you Lord and watch over my family. Kimberly has been on my heart since there have been gunshots in her neighborhood on a regular basis. God put your strong arms around her-- please give her the wisdom and courage to leave and come home in your time Lord. Amen in Jesus powerful name!

No Heat No Problem

We got back home around 10. Flying into Islip puts us only 30 minutes from home. I didn't have the most restful night 's sleep so when 5:30 rolled around I went into workout mode-- now I am feeling the side effects of the poor sleep:). If I hadn't just come from Florida I would have said that today was humid. I was covered in sweat, but believe me today seemed comfortable. I did the Scenic Hills, Longwood, Medford Loop doing 9.25 in 1:57:30 for a 12:42 minute per mile pace with an elevation gain of 277 feet and an average heartrate of 122 bpm. The temp was 68 degrees with 100 percent humidity. I had to run some as I got out late and my pace was falling off.  I enjoyed being back home out of the heat.  I enjoyed my time down there , but thst heat is difficult to train in. I was getting an upset stomach and headache every day. All that family time catches up with you after 7 days. Anyway, I had some great experiences, but being home kind of seems like a vacation now. God Bless!

Yankee Go Home

I headed out the door at a late 7:30 and the temp was already 80 degrees. I woke up late so I just kind of went into workout mode. I have enjoyed the beautiful scenery here, but as I went out the door the heat all of a sudden felt hot and uncomfortable. Usually on the way out I enjoy the scenery, but today my energy and enjoyment kind of lagged. I did basically the same route as yesterday , but I headed up a side road off the end of El Dorado. Here is the tale of the tape- 8.16 in 1:48:17 for a 13:16 minute per mile pace with an average pulse of 133 bpm. The last 2 miles were a struggle, but I just forced myself to keep going-- not worried about maintaining a fast pace. I finished and as I have done every day I jumped in the pool. I was surprised to be out in the pool all alone. Now we are heading back to the airport in Tampa. Although it is kind of sad to be going home it will be nice to eacape the heat-- at least dor my morning workout. It was a fun week-- God is good. See you tomorrow in my blog from Long Island, New York. God Bless!

Going Downhill on a Flat

When I headed out the door it was humid and 79 degrees. When you are on the second
to the last day of a vacation it kind of feels like the last day. Despite all the personality conflicts that go with vacations with a blended family I have enjoyed my time here in Florida. The pool and air conditioning have allowed me to tolerate the excessive heat and humidity down here. I could see myself living down here some day-- not saying it's foing to happen-- because you never know what
the Lord has planned. It's not our plans it's His plans that count. I did 8.2 miles in 1:47:01 for a 13:02 minute per mile pace with an average heartrate of 133 bpm. When I finished the workout which I changed up a bit going right at Coral City highway and taking a foot path -- going to the swan and back down and put 49 sw tier drive onto Sands road it was 85 humid degrees. The perspiration was exuding from my body like water coming out of Niagara Falls. I could hear thunder and see lightning to the west of Cape Coral which eventually after the workout made it's way here. One more workout here Lord willing. It's been hot, but it's been good. Strange words coming from my mouth. Have a blessed day one more day from hot and sunny Florida. Oh yeah, trip on a boat to
See dolphins tonight:)

Smooth Sailing on a Sunny Saturday

I decided to get in an extra workout since I don't have anything pressing during the day-- plus, I just want to take advantage of the time in this beautiful place. I headed out around 6:45 with the sun just starting to peak it's head here on the west coast of Florida. I went down Surfside, hit Sands, and then looped onto El Dorado. The sun looked so pretty glistening off the canals of the early morning sun. I will say that there are a lot if people out exercising down here-- walking, running, or biking. You can't go far before you see someone either coming towards you or passing you(usually on a bike). Here are the tales of the tape 8.19 miles in 1:45:19 for a 12:51 minute per mile pace with an average pulse of 127 bpm. The starting temp was 76 degrees and the temp in the shade when I got home was 80. This has been a relaxing time. Church tomorrow and a scheduled off day. Have a blessed day my friend! Jesus reigns!

Flo-rida

I got out around 7:15. The bed feels good and it's vacation-- plus on the west coast of Florida the sun rises later.  I did the same route as yesterday with one slight alteration.  It was cooler at the beginning of the workout which temporarily elevated my confident into things that I could go further. That thought quickly passed. Carrying water on my belt(a trick I learned from Andy Seeley years back) definitely helped make the workout more comfortable. The beauty of gliding along the various canals and thinking to myself that I thought that I would never make it to Florida dor vacation made for a pleasant workout despite the heat and humidity. The heat and humidity make the workouts challenging, but this place is flat as a pancake. The folks down here are pleasant and say the good mornings and hellos. Here are the daily stats-- 8.14 miles in 1:43:32 for a 12:42 minute per mile pace with an average heartrate of 124 bpm. The Nike app does not give me the temperature and humidity. I have been especially blessed this summer. Off to see Char's Unle Gene and Aunt Lorraine north of Tampa. It is kindof cool seeing children at the bus stops.School starts early down here. God is great!

Ready for the Heat

I got out the door an hour later, because of the late night last night at the Rays/Red Sox game.  I headed in the opposite direction heading due south. I wore a belt with two ten ounce water bottles to allow me to remain hydrated. This route was quieter and more scenic going along the water in many places. My pace was a bit slower, but I felt better towards the end of my workout. I did 8.11 in 1:44:14 for a 12:50 minute per mile pace with an average heartrate of 131 bpm at 84 degrees and 80 percent humidity. I enjoyed having quieter conditions and because of the water I felt better despite the heat. The heat is by far the greatest obstacle as there is no elevation gain at all down here. Feeling blessed with the relaxed schedule and beautiful conditions here in Cape Coral. Have a blessed day! 

Meet the Heat

I did a workout Saturday to make up for missing yesterday 's workout. Today I got
Out a bit past 6:30 to find that it was still dark. I decided to go out until I hit just past 4 miles and then return.  I was fortunate to find some lengthy roads that enabled me to get the distance in. The terrain here is completely flat. This allowed me to go along at a good clip. I was tempted to go a bit further, but I was sweating profusely, so I stayed with my plan. I hit mile 4 around a place called Chiquita Mall went to the yellow box there before turning back. I found that my pace naturally slowed and my body tired from the heat, but especially the humidity.  With 1 mile to go I was glad and just sort of survived the last mile. Here are the stats- 8.14 in 1:42:22 for a 12:33 minute per mile pace with a average  heartrate of 136 bpm. Always good to get a workout in the books. Have a blessed day from sunny and hot Florida( as I sit by the pool overlooking the canal in Cape Coral.

Overcast Monday-- The Day before Florida

I got out the door a bit past 6 am which is on the late side for me. I just decided to allow myself time to settle into the day as we prepare to leave the house at 3:30 am tomorrow to catch a 5:30 flight out of Islip for Tampa. I started out determined to do the figure 8 workout, but decided to do the Scenic Hills, Longwood, Medford Loop. I passed the women from the fitness center jogging the opposite direction on Raynor. The temp was comfortable at 66 degrees and 86 percent humidity. I did 9.05 in 2:00:24 for a 13:17 minute per mile pace with an elevation gain of 300 feet and an average heartrate of 122 bpm.  The strength work is done so I can just enjoy doing abs and walking workouts in Cape Coral Florida. This family vacation includes Charlotte, Rebekah, Jace and me. It's been 4 years since all the children were on the trip together-- but then, things do change. Thank you Lord for your provision! Next stop( Lord willing) Florida! Working out inthe heat and humidity with repriles.

Home Stretch

I got out a bit before 6 am on Saturday morning from a foggy Harris Point motel room number 3.  I did 10.41 miles in 2:12:49 for a 12:44 minute per mile pace with an average pulse of 124 bpm. The elevation gain was 644 feet plus. I did my in town loops adding a loop up my old Sullivan Street Road. I saw numerous deer, but not the albino deer that I saw my last visit. I enjoyed the comfortable 57 degree temperature. I followed up the workout with breakfast at Dastardly Dicks with Katie and Keon. It was a special time as always followed by a short walk along the tarred path by the water behind wayer street. I then said my difficult goodbyes before heading home. Blessed to get a workout in this place with do many memories. Lord, I wish Katie snd Keon would move with me to New York. God Bless!

Nice to Be Home

I had a good night 's sleep and was able to slowly warm up to getting out of bed for my workout. I hit the roads of Hope at around 5:30 am. I did my new standard Howe Hill extra plus workout. I did 9.14 miles in 2:02:33 at a 13:23 minute per mile pace with an elevation gain of 840 feet with an average heartrate of 121 bpm with a temp of 64 degrees with relative humidity of 94 percent. I felt fairly strong and got in some strength work to boot. I spent the day with my grandson and daughter Kaitland-- I am so blessed! Just laying here at Harris Point. I stopped in at my friend Dana Bowen's house but nobody was home. Lord willing will do my standard in town loops workout with breakfast following with daughter Kaitland and Keon. After that-- off to New York-- Lord willing. My daughter Ericka had to go to the hospital with an allergic reaction to new laundry detergent. Looking forward to doing my old loop in the morning. God Bless!

Early Start: Heading to Maine

I got out right around 5 am. Read my Bible and headed out the door. I did my old standby the figure 8  extra plus. I went out as far as Woodlot on Middle Country before commencing on the Figure 8 and Apple Court. The tale of the tape doing 9.03 in 1:56:48 for a 12:55 minute per mile pace with an elevation gain of 121 feet and an average heartrate of 117 bpm with a temperature of 69 degrees with humidity of 100 percent. I was shooting for a shorter quicker route with a long trip and a 9:30 ferry to catch. I got in unexpected strength work before the journey. Enjoying time with my daughter and grandson. God is good!

Wicked Good Wednesday

It was a bit warm and humid, but I felt decent this morning. I decided to change it up and do the Ridge Loop doing 9.33 miles in 1:59:44 for a 12:49 minute per mile pace with an elevation gain of 101 feet with an average pulse of 120 bpm at 72 degrees and 99 percent humidity.  I was going along at a decent speed walking pace , when I heard footsteps about a quarter mile from the 5 mile mark. I decided to run to put the runner at bay. I put a lot of distance between he and I and I hot the turnaround point and started back towards the runner. That pick-up kick started a good pace making for all sub-13 minute per mile pace all the way until the end. I needed rhis workout since it seemed that I had been stuck in a rut for about 4 days. Trying to get my strength work in ahead of time. I am kind of sad as I am taking my daughter Kaitland and grandson Keon back to Maine tomorrow. We will spend one night in Hope before heading to Eastport on Friday. Looking to God to do what only He can do. Have a blessed day!

Slow But I'm O.K.

I decided to do my usual Longwood, Scenic Hills, Medford Loop. With my later starts it seems to be the quietest route. I did 9.05 in2:04:38 for a 13:45 minute per mile pace with an elevation gain of 277 feet and an average heartrate of 115 bpm this first day of August 2017. It was 67 degrees with 99 percent humidity. It was pretty and quiet and I seemed to be at peace with myself for once so it seems with msny things bouncing around in my head. I am so grateful to have my daughter Kaitland and grandson Keo hete with me. The best times are when My loved ones ate with me. Still not quite sure how things are going to transpire this week, but I have an idea as to how it will come down. Celebrating Katies birthday 8 days early as I should be in Florida on her birthday. God is good ! Have a blessed day!

Monday Start Up

I am going into this week anticipating a couple of Maine workouts. This week I'm going to try to deviate a bit from my standard Longwood Loop a bit. Florida next week Lord willing-- which means that I try to get ahead on my strength work. I did the Medfor/Randall/Woodlot Loop this morning which was buzzing with traffic in places. It was the inconstent workout of fast miles and slow miles. Here is the tale of the tape- 9.04 in 2:01:01 for a 13:23 minute per mile pace with an elevation gain of of 133 feet with an average pulse of 118 bpm with a temp of 63 degrees and 90 humidity. I felt alright on this beautiful morning looking to the Lord to help my daughters and to be a good godly husband. That's all for now-- God Bless!

Can't Get Out of My Own Way

It wad 70 degrees and 100 percent humidity at 5:30 am. For me, that's a bit uncomfortable. Give me those days in the 50's. I did the Randall Extra Plus Loop doing 9.03 in 1:58:39 for a 13:07 minute per mile pace and an elevation gain of 148 feet and an average heartrate of 122 bpm. The stats kind of lie. I was doing 14 plus minute miles through 4 so I ran for 3 miles. For me I have to get back to take Rebekah to work. I ran fast enough to make my average pace respectable. I just felt lethargic so I didn't push the pace. This summer I have run more to make up for my deficiencies at
times. My bench press has been off since I got back off the cruise. Cooler temps later on and less travelling should revive the bench press. My body weight has been between 193- 195 most days which is an improvement. I'm hoping and praying for better things for Katie and Keon. Lord help her and put her where you want her. Have a most blessed weekend.

Wednesday/Thursday

Back in my familiar surroundings I did the Scenic Hills/Longwood/Medford Loop on Wednesday and today I did the Scenic Hills/Niewood/Medford Loop. Here are the tales of the tape Wednesday- 9.40 in 2:05:16 for a 13:19 minute per mile pace with an elevation gain of 284 feet with an average pulse of of 115. Today I did 9.04 in 1:59:05 for a 13:09 minute per mile pace with an elevation gain of 290 feet with an average pulse of 120 bpm. The temps for both days was 59 Wednesday and 60 degrees today. Who would have thought that the temps in NY would be comparable to those in Maine. I have been a little tired and the pace has slowed hete in New York. Today I had torun a mile to get back in time to bring Rebekah to work. I'm blessed and glad to have Katie and Keon here with me on Long Island. Have a blessed day!

Another Day at Old Home

I did the old route mix doing all the on-town loops. It was a cool and breezy 56 degrees in Eastport, Maine.  I got out before 5-- always good to get out early. Here is the tale of the tape-- 10.03 in 2:08:12 for a 12:46 minute per mile pace with an elevation gain of 644 feet with an average pulse of 127 bpm.  I noticed how high the trees on Drummond Road have grown totally eclipsing the airport. I was reminded how things change-- even the familiar things.  I love how I can move about the streets and not even see a car-- it's just me in my thoughts. I cried out to God asking for His help in my life and in the lives of my family. I am blessed! So glad to have my daughter and grandson coming down for a visit. A couple fleeting thoughts. I love the minutes before I get out of bed and there is endless hope that things will get better. Also, I love it in the summer whenI get back from my workout with my wife asleep-- quietly reading my devotions with her next to me. It seemed even better in Eastport-- so quiet and peaceful. Have a blessed day-- on Route 9 heading home-- blessed!

Kendel's Head, Redoubt Hill, Quoddy Viillage to Harris Point

I got out in good season along the familiar and friendly streets of Eastport. I did 9.36 miles in 2;01:06 for a 12:56 minute per mile pace doing an elevation gain of 493 feet with an average pulse of 121 bpm with a temp of 56 degrees. A week ago I thought it improbable that I would feel cool and need two shirts. Lord willing tomorrow I will do my intown loops. Blessed to be in this beautiful place whete I lived for 23 years. I hsve Katie and Keon coming home tomorrow. I hear the pitter patter of rain right now in my bed at Harris Point. Blessed! Good Night!

I aint Human when I'm Humid

I did the Scenic Hills, Longwood,Medford Loop doing 9.46 in 2:0:16 for a 12:48 minute per mile pace with an elevation gain of 264 with an average pulse of 116 bpm. The temp was 73 degrees with a humidity level of 100 percent. When I get home I jump in the pool to get that immediate relief from the heat and humidity. With each stride the past week sweat flies off my arms straight ahead. Today I tan a few sections, just to try to hurry this uncomfortable workout along. Lord willing I am looking forward to a couple of workouts in Eastport where the conditions should be more agreeable. Proverbs 3:5,6 God Bless!

Another Helping of Heat and Humidity

I got out a bit later, but still out in plenty of time to take Rebekah to work. I did the same loop as yesterday Scenic Hills, Niewood, Medford doing 9.02 in 1:59:03 for a 13:11 minute per mile pace with an elevation gain of 271 feet and an average heartrate of 121 bpm all at 75 degrees and 94 % humidity.  The thing is is that this is the temperature at 5:30 am.  I felt better, but my pace was slower so I threw in a few runs which elevated my stats a bit. This high 80's heat and humidity is a killer. Tonight we have my daughter Ericka and three granddaughters, Lauren Mueller and her husband, and my in-laws are coming for pizza.  I wasn't built for heat and humidity, but at least I am at home and can cool myself when necessary. My bodyweight has been in the low 190's lately-- hope to keep it there Lord willing. I had McDonalds for lunch with pizza for supper-- could cause it to go up a couple of pounds ( have to watch myself). Keeping God first always takes a commitment on my part and the help of the Holy Spirit. Have a blessed day!

Hot, Humid and Horrible

I knew as soon ad my feet hit the pavement that this workout was going to be a struggle. I cut back just a bit on my effort to ensure that I finished the Workout. I did the Scenic Hills, Niewood, Medford   loop doing 9.33 miles in 2:05:50 for a 13:29 minute per mile pace with an elevation gain of 280 feet with an average pulse of 112 bpm. It was a beautiful morning albeit a hot one. When I finally hit Raynor road I knew the end of my workout was near. The beginning of a hot day had begun, but at least the hard work was finished. Hopefully Maine is cooler when I arrive on the weekend. God is good! Btw- 73 degrees and 100 percent humidity🔥

Saturday/Monday

I usually don't count the Saturday "extra" workout as I just kind of walk along not really pushing myself, just keeping moving while enjoying the scenery . On Saturday I did the Port Jefferson to Setauket Greenway trail doing 7.58 miles in 2:00:39 with an 471 elevation gain and an average heartrate of 97 with a 15:54 minute per mile pace. I did my usual Starbuck order-on-line and pick-up with a bathroom break and quick back on the trail in the middle in East Setauket.  It's one of the unique features of Long Island combining the outdoors with the conveniences of town-life right around the corner. The trail itself while well travelled with many walkers, runners, and bikers all doing their own thing still gives you plenty of space to give you that scenic get away from life feeling. Today I did 9.27 miles in 2:03:54 for a 13:21 minute per mile pace with an elevation gain of 287 with an average pulse of 114 bpm. I felt decent as I did the Scenic Hills, Longwood, Medford loop with the temp being 71 degrees with 96 relative humidity. I am looking forward to going to Maine and seeing my parents and then heading to Eastport to see my daughter and grandson Keon. Long Island is a good place to live with so much available, but Maine still feels like home and probably always will.  I am just blessed to be able to get up as often as I do . Have a blessed day!

Better Temps

I woke up just past 5, I decided as always on a workout day to ease my way into another workout. I decided to to the Longwood Loop adding Scenic Hills, but doing Longwood instead of Niewood.  It was a more comfortable 63 degrees and here is the tale of the tape. I did 9.34 in 2:04:06 for a 13:17 minute per mile pace with an elevation gain of 294 feet with an average pulse of 121 bpm.  It felt good to have the mist hit my face as I plodded along. I am blessed beyond measure. May God Bless you today! 

Another Hot One

I got out around 5:30 am. It's kind of hot , but not as hot as the rest of the day.  I did the Randall Loop adding a bit of loops to make this a 9 miler.  I did 9.18 miles in 2:00:43 for a 13:08 minute per mile walking pace and an elevation of 118 feet with an average pulse of 119 bpm. The temp was 76 degrees with relative humidity of 95 percent. My weight is back down to 193-- now to try to kerp it there and below. God is so good and I sm blessed to get the workouts in. Still two reps off on my bench press, could be the heat. Have a blessed day!

Tuesday/Wednesday

We have had some hot and humid weather the past couple of days. Both days I did the Scenic Hills, Niewood, Medford/Kastel Loop both days. Here is the tale of the tape for both days-- Tuesday, 9.02 miles in 2:03:36 for a 13:42 minute per mile pace with an average pulse of 121 bpm, Wednesday 9.39 miles in 2:03:39 for a 13:09 minute per mile with an elevation gain of 285 feet with an average heartrate of 122 bpm.  I have been a good type of busy and hsve kept my weight down thankfully. Just don't feel like writing much-- too hot and too tired. God Bless you my friends!

Good First Workout

I got out the door in good season, but then I managed to start my workouts early out on the cruise. I did the Longwood/Scenic Hills/Niewood, Medford, Kastal workout doing 9.33 miles in 2:01:04 for a 12:58 minute per mile pace with an elevation gain of 292 feet and an average heartrate of 131 bpm. I felt pretty decent this being my first workout since coming back from
The cruise. I was able to maintain my body weight and conditioning minus a couple of reps on my bench press. I had a great day with my granddaughters. God is good! Comfortable and dry today and tonight. Have a blessed evening!

Vacation Week With Char

So here is a quick rundown of my workouts on the Veendam Cruise Ship. Sunday- 70 minutes on the exercise bike. Monday- 1:32 on the elliptical Tuesday,Wednesday,Thursday, and Friday -- 6 laps racewalk around the ship(a bit over a quarter mile each) followed by 70 minutes on the elliptical. The minutes sometimes went slightly over but that was my core workout. It was a good workout and a good change of pace. I did my ab work, 3 sessions of 2000 meters on the rowing machine with one day of 5 sets lat pull downs with 5 sets on the chest cybex machine. The routine seemed to fit in nicely with the routine of the boat and the daily excursions offthe boat at each port. The exercise seems to make downtime more relaxing and eating more enjoyable. We ate good but with restraint with regard to portions. Montreal- Quebec City, Charlottetown, PEI, Sydney, Novia Scotia, Halifax, Novia Scotia, Bar Harbor, and Boston. One day at see on Monday was our only dsy without a stop. Now back to reality, kind of a hard adjustment. It's great that I brought my traveling partner home with me! God is good and the joy was sharing the time with my Charlotte! Have a blessed day.

Thursday

I woke up a little later today-- about 5:17 am-- funny not really late:) just by comparison. I decided to do the Scenic Hills/Niewood/Medford version of the Longwood Loop doing 9.13 in 1:55:07 with an elevation gain of 293 feet with an average pulse of 143 bpm for an average pace of of 12:36 minutes per mile. I had a faster pace going but my brother called after mile 7 which means I was speed walking with my left wrist(iphone watch) to my mouth.  I had a nice talk with him. My strength work is done for next week minus one bench and chin-up workout.  My goal is to try to stay somewhat active on the cruis, enjoy time with my wife, and try to get 5 one hour sessions in on either the exercise bike or the eliptical.  I am going to try not to demand to get my workouts in, but I do hope to get the 5 in Lord willing.  If I don't get it in-- that's ok too. Hoping the Lord uses this time to draw us closer together in Him.  The weather this week was really nice--lower 60's and dry. May God richly bless you!

Monday-Tuesday-Wednesday

I am trying to get my workouts in before my flight to  Montreal on Friday. I did the Longwood Modified loop which includes Scenic Hills and Niewood Road on Monday-- The Ridge Road Woodlot Loop for Tuesday-- and today Wednesday I did the Medford/Randall/Woodlot Loop. Here are the tails of the tape. Monday 9.01 in 2:00:25 with a 272 elevation gain and an average heartrate of  135 bpm. Tuesday 9.02 in 1:58:54 with an elevation gain of 112 feet and an average pace of 13:10 minutes per mile and an average heartrate of 121 bpm. Wednesday I did 9.09 in 1:54:29 with an average pace of 12:35 minutes per mile pace with an elevation gain of 155 feet with an average pulse of 121 bpm. The workouts have been good and even though I am on vacation I have been busy.  I am just looking to the Lord to use this time this summer wisely. Also looking forward to spending time with my wife . Have a blessed day! God is good!

Friday/Sunday

Friday was my last day of work , I had energy for workbut then kind of crashed. I did the figure 8 Extra Plus doing 8.61 in 1:58:25 for a 13:44 minute per mile pace with an elevation gain of 129 feet with an average pulse of 118 bpm.  This morning I did the Randall Loop doing 8.80 miles in 1:54:03 for a 12:57 minute per mile pace with an elevation gain of 118 feet and an average heartrate of 138 bpm.  I am attempting to Lord willing get my workouts in before Friday and Montreal. I feel like I am in a transition faze in my life.  Looking to my great Captain to lead the way! God is good! 

God is Good

It was a shortish night for me , but thanks to 5 hour energy and coffee and water I made it through the morning.  I did 8.68 miles in 1:57:33 for a 13:32 minute per mile pace with an elevation gain of 118 feet and an average heartrate of 140 bpm.  It was 62 degrees and clear.  I find that I am missing all my grandkids especially my grandson Keon because I know that my daughter is raising him without a dad in the picture.  All of my grandchildren are so precious.  Lord willing in one week my wife and Inwill be heading on a Canadien cruise.  I am look for to it , but I am missing my daughters and grandchildren. Have a blessed day. My last field day today.

Tuesday/Wednesday

I have been doing field days the past two days so here is a quick run-down. Both dsys the figure 8 extra plus. Tuesday- 8.69 in 1:56:54 for a 13:13 minute per mile walking pace and an elevation gain gain of 137 feet and an average heartrate of 117 bpm. Todsy, Wednesday I did 8.61 in 1:52:11 for a 13:01 minute per mile pace and an average heartrate of 120 with an elevation gain of 144 feet. I have started both dsys tired , but I have finished in good shape. Doing my last field dau tomorrow Lord willing. Have a blessed night! 

Doing Fine After 8.99

It was a busy weekend with The International Supper Night at church and my friends' Domingo and Kasey's wedding last night.  I woke up at my usual time despite a short night. I did the Longwood/Medford Loop doing 8.99 in 1:56:57 for a 13:00 minute per mile pace with an elevation gain of 242 feet and an average heartrate of 122 bpm.  It was
Humid and 74 , but fortunately there was a nice breeze making the workout tolerable. Last week of school-- Lord help me! Oh, my wife spoke at the wedding and did a great job! God Bless!

Friday Speedster

I did the figure eight extra plus  doing 8.76 miles in 1:49:34 doing it at a 12:30 minute per mile pace with an average pulse of 117 bpm. Have a blessed weekend!

Randomly Pick Randall

I woke up with no specific route in mind to workout on this morning, so I randomly picked the Randall Route. The temp was dry and in the high 50's which was perfect. I woke up at 4 two minutes before my alarm went off , but due to my fatigue I just got out at my usual time. I did 9.05 in 1:59:12 for a 13:09 minute per mile walking pace with an elevation gain of 130 feet and an average heartrate of 110 bpm. It wad just a perfect morning for a workout. Have a blessed day my friend.

Got to Get Ahead Just to Keep Up

I had some weird and dark dreams last night. I may need to cut back on some of my weird TV viewing. I woke up and it was 74 degrees and pouring outside.  I decided to trudge through the rain knowing that it would change to just being cloudy. The first mile was a soaker but it quickly dissipated.  Because I fot out later I did the figure 8 extra plus doing 8.67 in 1:52:29 for a 12:57 minute per mile pace walking pace with an elevation gain of 123 feet and an average heartrate of 117 bpm .  For getting out late I was pleased to get back around my usual time. Have a blessed day all!

Summer Loving

It was another warm humid 71 degrees workout at 4:30 am. I did the Longwood/Medford Loop in 1:59:45 doing 9.08 miles at a 13:10 power walking pace with an elevation gain of 241 ft with an average heartrate of 114 bpm.  It is nice seeing sunlight peep through before 5 am.  I have a lot going through my mind, bit I feel so blessed to be able to start the day alone doing my power walking workout along the streets of Ridge. My father only has one day and a half left of teaching this his fiftieth year. Have a very blessed day!

Good Start in the Heat!

Our air conditioner broke last night making for an uncomfortable night. I did the Longwood/Medford Loop doing 9.06 in 1:57:20 for a 12:57 minute per mile pace with an elevation gain of 241 feet with an average pulse of 126 bpm. The temp was a humid 70 degrees. I wore my new Zig Roeboks today which seemed to help. God Bless!

Fuming on a Friday

I was sleeping through my alarm when my wife woke me up. I was tired, but knew that this was the last official workout of the week.  I did my recent usual Ridge Loop doing 9.09 in 1:59:21 for a 13:07 minute per mile pace with an average pulse of 149 bpm due to fatigue and 4 hour energy, with an elevation gain of 125 feet. It was a 55 degree spring morning and all was quiet on the Ridge Road. One week ago I was trudging along the friendly streets of Eastport. Off to a great day. Thank you Lord for your goodness!

Moving Along

It was a cool 48 degrees which means the weather was perfect for a workout. I did the Randall/Medford loop doing 9.14 in 1:58:13 for a 12:55 minute per mile pace with an average heartrate of 118 bpm.  I felt pretty good and the mood was good as I did this variation of the Randall loop. Have a blessed day!

Better Day

I was tired once again, but I managed to pull myself out of bed by 4:10. My early morning coffee helped bring the dead back to life.  I did the Randall Loop again doing 9.08 in 1:59:23 for a 13:08 minute per mile pace and an elevation gain of 115 feet with an average pulse of of 121 bpm. It was a partly cloudy 52 degrees which felt perfect in the solitude of the early morning hour. Have a blessed day!

Randall Rumble

I had a long day yesterday doing my workout at 3:30 and then going on a firld trip that brought me home after ten. I did the Randall Loop doing 9.04 in 2:01:33 for a 13:26 minute per mile walking pace and an elevation gain of 130 feet and an average heartrate of 114 bpm.  It was 54 degrees overcast with a 96 percent humidity. I most likely will be going on the eighth grade field trip this Thursday through Sunday. Will be interesting-- as usual I will miss my family. Have a blessed day! Committing my family to the Lord and His care!

Early Start

I did 9.05 miles in 2:06:45 for a 14:00 minute per mile pace with an elevation gain of 247 feet and 117 bpm.  I found out that our field trip was early so I got an early stat at 3:32 am. I did the Longwood/ Medford loop.  I started off with a caffeinated 7/11 Coffee.  With the early start I could go down the middle of most of the streets. The birds were singing away. There are benefits of starting early, but tomorrow will seem like a late start when I go at my usual time. Have a blessed day!

Friday/Saturday in Eastport

I had two good workouts in Eastport this weekend. Right now I am in the car on 95 heading back to Long Island. I did my intown loops workout including Water Street, Adams Street, County Road, Drummond Road(Dump Road), new road past sewer plant, Harris Point.  I felt pretty good going on all my old routes. When I workout in Eastport it's like visiting an old friend.  There are beautiful sites at every bend in the road. Here are the tails of the tape for Friday--I did 9.64 miles in 2:07:57 for a 13:16 minute per mile walking pace and an elevation gain of 634 feet and an average heartrate of 121 bpm. Today I did my new regular workout when at Harris Point doing Redoubt Hill, Estes Head, and Quoddy Village with a big dose of scenic 190.  I decided to run a good deal of today's workout as my wife was awake and probably would not feel kindly with me getting back too late. It was 47 degrees with partly sunny skies.  I headed out around 5:15 am. I felt ok-- I was not trying to set any records, just trying to get back in decent time. Here are the tails of the tape-- I did 9.16 in 1:41:10 doing 11:02 minute per mile pace with an elevation gain of 495 feet with an average pulse of 144 bpm. Going through Portland now.  I still feel a close bond with Eastport and hate leaving my daughter and grandson. I am just so happy to have gotten a couple of workouts in one of my favorite places. It still feels odd leaving this place that for so long was my home. Have a blessed weekend.

Wednesday on Ridge

I got out on the Ridge Loop this morning doing 9.15 miles in 2:03:27 for a 13:28 minute per mile pace with an elevation gain of 115 feet with an average pulse of 115 bpm.  I did not sleep well as my stomach was bothering me most of the night, but I managed to get out the door at my usual time.  When I go away I do my best to get my strength work in ahead of time which makes for a hectic schedule.  I am so proud of my daughter Kaitland in finishing her hogh school degree when dropping out pregnant would have been an easier option especially with the lack of encouragement to finish her degree.  I pray for my daughters every day, that God would be at work in thei lives. Praying can be a challenge especially when you are lacking faith and are discouraged.  Persevering in prayer is what I am striving for.  Looking forward to seeing my daughter and grandson and time with my wife. God Bless!

Another Day in Paradise

It was drizzly, cloudy, and 52 degrees, but I woke up this morning so I am thankful.  I decided to do the Medford/Randall/Woodlot Loop doing 8.95 miles in 2:01:41 for a 13:34 minute per mile pace with an elevation gain of 175 feet and an average heartrate of 114 bpm.  I was
Kind of dpressed and negative feeling on my workout.  My situation with my daughter Kim is getting me down a bit. I am grateful though for my wife and daughters and of course my step-son Jace. God Bless!

Another Rainy Day

It seems as if every long weekend holiday the past school year has been an overcast miserable day and today was no exception.  I did my holiday version of the Longwood/Medford Loop where I go up Scenic Hills Road and use the Niewood Road to replace most of Longwood.  My stomach was playing up a little , but I was able to workout without event. I did 9.31 miles in 2:04:29 for a 13:21 minute per mile pace. There was an elevation gain of 326 feet with an average heart rate of 115 bpm. I am praying that my daughter Katie will be able to go to Cosmetology School-- her needs being local housing , transportation, and child care for Keon when Katie is in school. My daughter Kimberly shares with me the things that are bothering her, but oh how I wish she would come home. Dear Lord-- I need your help and wisdom!(my prayer)!  Have a blessed day!  Somehow doing. This particular loop made me think of Kim:(

Relaxed Friday

I woke up at my usual time, but I took my time getting around . I headed out around 4:37.  I did the Ridge Road loop doing 8.46 in 2:01:30 for a 14:21 minute per mile pace with an elevation gain of 97 feet with an average heartrate of 111 bpm.  It was a drizzly 52 degrees.  I was just plain tired. I played a game of pickup basketball this morning before my workshop. I didn't exactly set the world on fire, but I did show some decent quickness-- when I need it. Missing my wife this week, but am so excited to have her coming home.  I have been ao busy that I failed to realize that this weekend is a long weekend. Next week will be attending Katie's graduation. So proud! Have a blesswd weekend.
Wi

Check Mark

Some days you feel goal driven, and other days you just feel like getting the work in-- today was such a day.  It was rainy and 57 degrees as I ambled along the Medford/Randall/Woodlot Loop roads. I did 8.81 in 1:58:59 for a 13:29 minute per mile pace with an elevation gain of 149 feet with an average pulse of 139 bpm.  The end of the school year is alist of garbage that the school wants you to do ASAP-- so I am off to get the garbage done. Have a blessed day! Missing my Charlotte ❤️

Tuesday/Wednesday

   I did the Longwood/Medford on Tuesday and today. Yesterday I did 9:07 miles in 1:58:43 a13:05 minute per mile walking pace and and an elevation gain of 222 feet and an average heartrate of 115 bpm. Today I did 8.89 in 2:00:43 minutes for a 13:34 minute per mile pace with an elevation gain of 260 feet with an average pulse of 119 bpm.  Yesterday the temp was in the 50's and it was a clear morning.  Today it was light rain for the entire workout.  I was a
Bit tired this morning as I mowed the lawn last night after a long day.
    My wife Charlotte had been fone this week leading a mission team of all men preparing a building to be used as a school down in the DR. Lord willing I will be with her on the next trip on November. Life has been hectic, but the Lord has provided the strength to finish the tasks. Have a blessed day!

Day 1-- Without Char

. As happens from time to time my wife has to leave on some sort of trip and today was day 1 with her being down in the DR on a missions trip.  I woke up with the aid of Alexa and was surprised to see that the Boston Celtics beat the Cavaliers last night-- miracle of sorts.  This morning I did the Longwood/Medford Loop doing 8.90 in 1:56:14 for a 13:03 minute per mile pace with an elevation gain of 261 feet and an average heartrate of 117 bpm. There was a light rain with the temps in the lower 50's.  Had a very busy weekend including a hike on the Greenway trail after dropping my daughter Rebekah off at her work at Cathedral Pines. Have a blessed day!

Wednesday/Thursday

I did the Longwood/Medford Loop yesterday doing 8.88 in 1:57:42 for an average pace of 13:15 with an elevation gain of 263 feet with an average pulse of 115 bpm. Today I did the Randall Road Loop doing 8.66 miles in 1:55:13 for a 13:17 minute per mile pace with an elevation gain of 121 feet with an average heartrate of 118 bpm.  I was kind of tired this morning since I mowed the lawn last night. I have seen a lot of deer and heard a lot of turkeys lately. This morning there was a runner ahead of me so rhat I decided to run-- passed him ran to my house and did a cool-down.  Kind of tired so I have been using five hour energy extra plus to get started. Have a blessed day! God is good!