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!