Randall Ramble

  I woke up a little after 5 , but I slowly got around to my workout.  There has been a lot going on in my mind and my emotions, but I find myself working through this with the Lord’s help. Sometimes when things are boiling inside it’s God putting a fire inside to stir and clean things out. I was bothered by a couple of things,plus I had three cups of coffee making sleep fleeting until after midnight. Thankfully I had the energy to read my Bible and workout. Here are the stats: 9.43 miles in 2:06:35 for a 13:25 minute per mile pace with an elevation gain of 156 feet with an average pulse of 118 bpm at 63 degrees and 100 % humidity. Have a blessed day!

Greenway Trail

I got out later so I decided to hit the trail going from Port Jefferson to East Setauket. I went off the trail to add a mile and a half , but I ended up adding 3.5 miles. I did my Starbucks stop fueling up for the return trip. I enjoyed the workout and mowed the lawn and did the hedges when I returned home. Here are the stats for the day- 11.13 miles in 2:59:19 for a 16:06 minute per mile ace with an elevation gain of 637 feet with an average pulse of 104 bpm at a comfortable temperature. It was a
good workout. Thank you Jesus!  It is good being home.

Thursday-Friday-Saturday

Thursday-9.37 miles in 2:05:36 for a 13:24 minute per mile pace with an elevation gain of 329 feet with an average heartrate of 128 bpm at a 100% humidity 72 degrees in Ridge. On Friday I did 9.01 miles in 2:03:14 for a 13:40 minute per mile pace with an elevation gain of 857 feet with an average heartrate of 124 bpm at a temperature of 68 degrees in a foggy 100% humidity in hilly Hope. Today in my old home of Eastport I did 10.02 miles in 2:15:38 for a 13:31 minute per mile pace with an elevation gain of 680 feet with an average heartrate of 118 bpm at a temperature of 60 degrees and a foggy 100 % humidity. This place regardless of where I live will always be home. Love the peace and quiet of Maine! To God be the glory!

River Road— Going Flat

  Yesterday proved to be quite taxing doubling my move goal on my iPhone watch while hiking around Letchworth State Park and Niagara Falls along with my hilly workout. Today I went to the other side of the river doing Brookside and The River Road plus a few other excursions including crossing a few bridges. It was pouring rain for the most of the workout. I saw some beautiful farms and even a couple of Amish waving to one of them as they drove by. Here are the stats— 9.04 in 1:59:38 for a 13:13 minute per mile pace with an elevation gain of 183 feet and an average heartrate of 120 bpm at a temperature of 69 degrees and a rainy 100 % humidity. I’m glad that I changed my route up today. I loved working out in the country. This makes 5 workouts in a row outside of Ridge in rural settings 

Back to the Hills

Day number 2 in Western New York. I did the same workout as yesterday, but I turned right at the end of Madison Street instead of left. I headed out later so it was lighter out. This meant that I could see the steepness of the hills I climbed yesterday in the dark. We visited and hiked around Letchworth State park and now we are headed to Niagara Falls- Lord willing. I did 9.24 miles in 2:05:16 for a 13:33 minute per mile pace with an elevation gain of 1110 feet( the most I have recorded and climbed) with an average pulse of 124 bpm at a humid 70 degrees at 93 % humidity. Looking to the Lord to help me with some issues of struggle right now. He will help me!

Western New York Revisited

I am out in Wellsville, New York just a few miles from my old college. I was fortunate that I found a long secluded country road which climbed steadily to almost 1000 feet. I was surrounded by woods, birds singing, beautiful meadows, and empty roads. I did 9.03 miles in 2:01:14 for a 13:25 minute per mile pace with an elevation climb of 934 feet with an average pulse of 126 bpm at a temperature of 68 degrees and 97 percent humidity. I saw two spotted fawns on the way back. It’s beautiful country out here. Looking forward to two more days of country training Lord willing. God is good!

A Friday of Hope

Even though I was pressed for time I did not set my alarm. I woke up at 4:50 and drank my Irving coffee. I quickly got myself dressed for my workout and headed out the door. I did my usual Howe Hill , Barnestown Loop doing 9.18 miles in 1:56:26 for a 12:40 minute per mile pace with an elevation gain of 853 feet with an average pulse of 124 bpm at a temperature of 57 degrees with 80 percent humidity. I threw in a few sprints and runs to assure that I arrived in time to leave for my long  trip to the Bridgeport ferry! What an awesome week with three workouts in Maine. God Bless!

Perfect 10

I woke up at 4:50 am again this morning. The beautiful Downeast sun was inviting me to come outside and move about through the streets of Eastport. I drank my coffee and read my Bible, prayed and then went out to meet the morning. I decided to do the in town loop which covers several smaller loops with some additions— streets include Water,Adams, High, County Road, Dump Road, Estes Head, Brighten Ave, etc, etc. The stats pretty much mirrored yesterdays stats— here they are—10.02 miles in 2:11:27 for a 13:06 minute per mile pace with an elevation climb of 663 feet with an average pulse of 122 bpm at a comfortable 55 degrees and 79 % humidity. I had a great day of walks in 3 different towns with Katie and Keon. I enjoyed fellowshipping with friends from Cornerstone last night. I still feel such a part of this area! I think God still has work for me here. We’ll see how things work out. It would take a miracle to get me back here. Anyway, God is so good! God Bless!

Fog Man

I woke up just before 5 even though I got to bed late. Habits are difficult to break! I decided to do my out of town loop that includes Redoubt and Kendel’s Head and a trip through the village. I did 9.59 miles in 2:05:39 for a 13:05 minute per mile pace with an elevation gain of 550 feet with an average pulse of 129 bpm at a comfortable 59 degrees at 100 percent humidity.  Fog limited the usually beautiful scenery. My old job is available:) Looking forward to a day with my daughters and grandson. God is good! Lord willing do the intown loop !

Dog Days

It’s been very humid lately. To be honest, I have been taking advantage of the opportunity not to be outside in the heat of the day. I did the Medford, Randall, Woodlot loop doing 9.21 miles in 2:05:52 doing a 13:39 minute per mile pace with an elevation gain of 183 feet with an average pulse of 118 bpm at a humid 96% 75 degrees. I have been escorted by horseflies during periods of my workout the last few weeks. I was feeling like I should have brought my water belt with me today as I was feeling thirsty at times during my workout. Possibly going to Maine today or possibly tomorrow. Looking forward to a change in scenery. God Bless you!

Good Monday

I woke up after an eventful weekend. So glad to Lord willing be taking my daughter to Maine tomorrow. God is good. Now it’s up to the Lord to work out some of the other issues and He will. I decided on doing the Scenic Hills, Longwood, Medford Loop. I did 9.15 in 2:03:17 at a 13:28 minute per mile pace with an elevation gain of 331 feet with an average pulse of 124 bpm at a temperature of  69 degrees at 100 percent humidity. The hamstring was in decent shape and the pace was ok. Jace is home with a bad knee and Bekah is visiting with Ericka and the girls. Looking forward to tomorrow. God Bless!

Active Recovery on a Saturday

I woke up with the goal of going on the Greenway Trail after Charlotte left for Weight Watchers. I slept ok, but it wasn’t as restful with my wife taking a long time to go to sleep. I woke up being a bit tired but the webs got washed away by my coffee. The temp was a comfortable 69 degrees at 75 percent humidity. I did 8.01 miles in 2:06:34 for a 15:47 minute per mile pace with an elevation gain of 531 feet with an average pulse of 104 bpm. I saw different people on this very familiar route. The thing I like is how this trail includes plenty of climbs without being too crazy. There is a lot of variation which combined with the stop at Starbucks keeps the hike moving along. Today I am taking it easy spare a bit of strength work. Have a most blessed day!

Up and Adam

I woke up a little before 5 and felt like it would feel so good to go back to sleep. Quickly I remembered how good it feels to be home early and to have the workout completed. I decided on doing the Medford, Randall, Woodlot Loop doing 9.11 miles in 1:54:58 for a 12:37 minute per mile pace with an elevation gain of 196 feet with an average pulse of 126 bpm at a temperature of 59 degrees at 99 percent humidity. It was a beautiful sunny morning with perfect conditions. I saw my friend Arlem approaching Randall from the south while I was approached it from the north. I decided to run as I didn’t want to get slowed down. Unfortunately in the morning I just kind of feel like staying in my own thoughts. Lord willing tomorrow I will be back on the Greenway trail soing active recovery. Have a blessed day! God is good!!!

Changing It Up

I had to take my step-son Jace to work so I decided to skip my early morning workout and head to the Greenway trail after I dropped him off at work. I added some distance on Possum road to get the distance to 9 plus miles. I don’t use my speed walking stride when I do the trail so it is just a natural walk. I didn’t mind the slower pace since my hamstring tightened up a bit at the end of yesterday’s workout. Here are the tales of the tape- 9.14 miles in 2:27:37 for a 16:08 minute per mile pace with an elevation gain of 557 feet with an average pulse of 99 bpm at a temperature of 68 degrees and a dry 64 percent humidity level. As always you see people some walking some running at various paces on the trail.  The stop at Starbucks at the turnaround is always the high point of the hike. The scenery is beautiful with wildlife spottings frequently occurring. I found out that Dale Lincoln passed away today. Dale made life better and certainly more interesting. I went on a walk at the Wertheim Wildlife Refuge just because after lunch. Have a blessed day!

Doing Better!

I got out the door a few minutes early due to a service appointment for our dryer. I did the Scenic Hills, Longwood, Medford Loop. I saw two young lady runnners out training. They look to be good runners. In the summer with my later start times I see more other people training. I did 9.52 miles in 2:09:58 for a 13:38 minute per mile pace with an elevation gain of 323 feet and an average heartrate of of 115 bpm at a temporary of 69 degrees and humidity at 94 percent.  My pace was better today and for the first 5 miles my hamstring felt perfect. The last 4.5 miles I felt a bit of tightness, but not any discomfort.  I will continue to monitor the hamstring.  I just
Cut back on my pace when I feel a twinge. Looking forward to what God has in store. God Bless!

Donavin’s Miracle

One of my former students has been struggling with his belief in God since his son has struggled with a defective heart. Well yesterday Donavin got his heart and his father Brian got his answer from God. This morning my hamstring felt better even though the ace didn’t indicate anything. Perhaps the squats played a factor. The tales of the tape— 9.28 in 2:11:12 for a 14:08 minute per mile psce with an elevation gain of 163 feet with an average pulse of 113 bpm. The temp was in the mid 60’s. Time
get stiff done. God Bless !

Sunday/Monday

Sunday was what I would like to say was an active recovery workout on The Greenway Trail doing 7.59 miles in 1:59:46 for a 15:45 minute per mile pace with an elevation gain of 518 feet with an average pulse of 110 bpm at a temp of 65 degrees and 78 percent humidity. I got a coconut milk caramel macchiato and a strawberry scone at Starbucks at the turnaround point. It was a fairly quiet morning with a few if the regulars present. Charlotte left early dor church so I wide awake decided to do the Greenway trail- glad I did. This morning I did race walking again and noticed that the hamstring although still not 100% , but I was able to slowly get through the workout without it tightening up.  From time to time I would pick the pace up but keeping it under control. I did the Scenic Hills, Longwood, Medford Loop doing 9.22 miles in 2:10:35 for a 14:09 minute per mile pace  with an elevation gain of 359 feet with an average pulse of 135 bpm at a temperature of 57 degrees. I am grateful that the hamstring held up but more important my daughter Rebekah came home last night. Thank you Lord for your many blessings! Looking forward to God to do what only he can do!

Thursday/Friday

It has been so hot and humid this past week.  Yesterday I did the Scenic Hills, Longwood, Medford Loop doing 9.31 in 2:10:55 for a 14:02 minute per mile pace with an elevation gain of 329 feet with an average pulse of 116 bpm at a temp of 73 degrees and 100 percent humidity. I noticed the last couple of miles a tightness in my right outer hamstring. I jogged in the last mile since the speed walking seemed to irritate it.  This morning I decided to do the Port Jefferson East Setauket hike as I wanted to workout at a normal walking gate to lessen the strain on my hamstring. The hike was warm and muggy, but the hamstring was fine. Not nearly so many people at 6 am in the morning. It was funny as I noticed a couple of African-American women making believe they were stretching to warm up for a workout. They had their personal belongings on the bench and the strong smell of weed blowing in my direction. I said “Morning “ and walked along. I did 8.14 miles in 2:09:49 for a 15:55 minute per mile pace with an elevation gain of 551 feet with an average pulse of 103 bpm at 77 degrees and 90 percent humidity. A flash flood watch was in effect so I was glad to complete the workout dry except from sweat. Off to pick Char up from Weight Watchers as she is teaching the group. God Bless and let's pray for each other because we sure do need prayer.

Hot Mama

I have been lacking in zeal, energy, and speed on my workouts since Monday and my long trip on the beach. Today I did the Medford, Randall, Woodlot Loop doing 9.04 in 2:10:06 for a 14:23 minute per mile pace with an elevation gain of 175 feet with an average pulse of 119 bpm at a temp of 74 degrees at 100 percent humidity with a dew point of 76. I felt like cutting this short, but knowing that this will be about all of my physical exertion for the day I survived through. I picked up a tick at some point and took it off my leg when I noticed it as I was driving. Off to a get-together. God Bless!

Forecast Pain

Yesterday proved to be very taxing. After doing my workout my wife and I put in a 3 hour hike on the beach with the worst footing available. To boot we also got lost. The worst of it was the terrible sunburn to go with the fatigue of treading sand for 3 hours. My workout today started ok, bit ended slowly as that was all that I had. I worked out without my shirt on to avoid chafing. The good news is that as the day progresses I am feeling a bit more human. 9.27 in 2:09:54 for a 14:00 minute per mile pace with an elevation gain of 303 feet with an average heartrate of 113 bpm at an early balmy 75 degrees and 99 percent humidity. On my way to the airport to get my in laws. God Bless!

Anniversary Workout

I did the Longwood Loop doing 9.5 in 2:10:14 for a 13:42 minute per mile pace with an elevation gain of 311 feet with an average heartrate of 111 bpm at a temperature of 71 degrees and 100 percent humidity. Have blessed day!