Friday- Saturday- Monday- Tuesday

Friday- 9.23 miles in 2:14:10 for a 14:31 minute per mile pace with an elevation gain of 362 feet with an average heart rate of 115 beats per minute at a temperature of 45 minutes and 81 percent humidity on the Longwood Loop.
Saturday Hike, Calverton— 9.25 miles in 1:44:06 for a 17:45 minutes per mile pace with an elevation gain of 195 feet with an average heart rate of 96 bpm with at a temp of 39 degrees with humidity at 85 percent.
Monday(Hope- 2 times loop plus Howe Hill loop . 9.07 miles in 2:09:55 for a 14:19 minute per mile pace with an elevation gain of 861 feet with an average heart rate of 121 bpm at a temp of 26 degrees and humidity at 59 percent.
Tuesday— Same route in the snow. 9.07 miles in 2:13:19 for a 15:06 minute per mile pace with an elevation gain of 861 feet with an average heart rate of 118 bpm at a temperature of 33 degrees at 94 percent humidity. There were many vehicles out in the snow, having me dodging vehicles.

Slow Thursday

I have definitely been on the slow side of my workouts. A month ago my walking times were in the 13’s per mile and now I’m working just to keep it under 15’s. If I’m over or close on my pace, I do three short pick-ups and the pace will be under 15’s. I did the Randall/Woodlot standard loop doing 9.63 miles in 2:23:23 for a 14:52 minute per mile pace with an elevation gain of 179 feet with an average heart rate of 111 bpm at a temperature of 35 degrees at 97 percent humidity. Stomach was a little bothersome at times , but doing alright now. Jace’s baby’s mother is coming today. God bless!

Early Christmas Morning

 I got up very early to try to get a decent workout in before anybody woke up. Apparently I woke my wife up and kind of ticked her off— but besides that it has been a Merry Christmas:)! I did the 3 x Woodlot with a few “backtrack “ hills in addition. I enjoyed the extra empty streets. I did 8.75 miles in 2:04:58 for a 14:16 minute per mile pace with an elevation gain 219 feet with an average heart rate 118 bpm at a temperature of 26 degrees with humidity at 79 percent. Decent workout. Have a blessed Merry Christmas!

Slow and Unrushed

I got out earlier than yesterday, but later than my usual times. Kind of countdown until Christmas for both the exciting of the day and relief from all the work and fatigue. Today I did the Longwood/Medford/ Kastal Loop doing 9.17 miles in 2:16:19 for a 14:52 minute per mile pace with an elevation gain of 320 feet with an average heart rate of 114 bpm at a temperature of 38 degrees and 72 percent humidity. Now for peace on earth and goodwill to all me ! God bless!

Ridge-Hope-Ridge

  Friday I did the standard 3 times Woodlot with a shortened third lap cutting across the trail. I was excited to be heading to Maine after school I did 8.61 miles in 2:07:58 for a 14:51 minute per mile pace with an elevation gain of 195 feet with an average heart rate of 116 bpm at a temp of 24 degrees and 56 percent humidity. On Saturday I did my standard Howe Hill loop feeling better than expected. There was snow on parts of the road. I did see the local hard core triathlete running Howe hill as I was heading home. I did 9.03 miles in 2:10:57 for a 14:29 minute per mile pace with an elevation gain of 945 feet with an average heart rate of 119 bpm at a temp of 11 degrees and 73 percent humidity. I definitely felt the hills. I was also able to finish up my remaining strength work when I arrived home. Today I got out later and did the Ridge road loop doing 9.17 miles in 2:13:02 for a 14:30 minute per mile pace with an elevation gain of 216 feet with an average heart rate of 122 bpm at a temp of 34 degrees and 73 percent humidity. I saw several people out and around. So blessed to have Keon and Katie staying the week. God is in control. Have a blessed dsy!

Feeling Positive

This morning marked another day where I felt good and positive as I walked the streets of Ridge. It was a chilly morning with a brisk wind in addition to the cold temps. I was dressed for the occasion and felt ok. I did the Medford/Randall loop. My pace wasn’t fast, but my spirits were good. I was pleased to not have to slosh about in the rain. I did 8.78 miles in 2:08:49 for a 14:40 minute per mile pace with an elevation gain of 196 feet and an average heart rate of 112 bpm at a temp of 18 degrees and 51 percent humidity. Looking forward to a quick trip to Maine tomorrow. God bless!

Feeling Normal

It’s taken me weeks to lose the anxiety and to feel somewhat energetic and positive during my workout. I did the Woodlot/Raynor Loop 2 times and on the third ran up the first Woodlot hill and cut through the trail to Raynor. I did 8.62 miles in 2:03:10 for an14:17 minute per mile pace with 167 foot rise in elevation and an average pulse of 113 bpm at a temperature of 34 degrees with humidity at 79 percent. It was a good morning. God Bless!

Longer then Expected

I got up and did everything at the same old pace.  As I headed down the road , I made the decision to do the Medford/Randall/Woodlot Route as I wanted to hit my move goal earlier knowing that an assembly was going to cut down on my steps. I’m also trying to get ahead on my exercises knowing that I have a quick trip to Maine coming up. Here are the stats— 8.79 miles in 2:06:08 for a 14:21 minute per mile pace with a 214 foot elevation gain with an average heart rate of 119 bpm at a temp of 31 degrees and 92 percent humidity in the sleet and freezing rain. My feet were cold as I sloshed through the cold wet surface. I’ve certainly had some miserable weather on recent workout days, although I am blessed to get the work in. Basketball practice tonight— long day. Be blessed!

Saturday/Monday

 I try to get in some sort of hike/walk on the weekend to supplement my weekly more intense workouts. Saturday ended up being a bit of a honey do day, but I managed to make it to the Calverton Loop. I was very tired , but I really wanted to be at both services to support Charlottes as she spoke in church. I ended up doing 9.29 miles in a steady drizzle in 2:54:21 for an 18:45 minute per mile pace with an elevation gain of 264 feet with an average heart rate of 97 bpm at a warm 56 degrees and 94 percent humidity. Today Monday, my goal is to work out shorter so that I have enough energy to drive to Maine Friday and Lord willing get a Saturday morning workout in the books. Today I did 8.20 miles in 2:01:09 for a 14:46 minute per mile pace with an elevation gain of 198 feet with an average heart rate of 113 bpm at a temp of 34 degrees and 54 percent. I’m blessed. Have a great day!

An Almost Miss

Last night I put my watch on software update and then put it on my charger. This morning I wake up and notice that my watch face is blank and it’s 25 minutes past wake up time. I drank my coffee and directly went to get in my workout gear. Still feeling the after effects of my medicine I was very jittery. I decided to do my shortest standard rout— the Woodlot/Ridge/Randall route doing 8.29 miles in 1:58:44 for a 14:19 minute per mile pace with an elevation gain of 198 feet with an average pulse of 109 bpm at 30 degrees and 83 percent humidity. Have a most blessed weekend.

Good Triple

I woke up with my primary goal to get 9 miles in, since it is a slow day at work. I did the Woodlot Loop 3 times doing 9.09 in 2:07:07 for a 14:00 minute per mile pace with an elevation gain of of 174 feet with ann average pulse of 111 bpm at 27 degrees and 49 percent humidity. Felt decent. Have a blessed day!

Sunday-Wednesday

Sunday— Calverton Loop- I had to shorten this up a bit by coming through the air strip. 9.86 in 2:38:26 for an elevation gain of 177 feet with an average heart rate of 100 bpm for a 17:53 minute per mile pace with the temperature at 36 degrees and humidity at 57 percent.
Monday— The Medford/Randall Loop - I was tired and behind. Doing 8.23 miles in 2:00:19 for a 14:36 minute per mile pace with an elevation gain of 203 feet with an average heart rate of 119 bpm at a temperature of 47 degrees and 92 percent humidity.
Tuesday— I had a doctor’s appointment so I had extra time to do 9.23 miles in 2:15:24 for a 14:40 minute per mile pace with an elevation gain of of 309 feet with an average heart rate of 115 bpm at a warm 53 degrees at 92 percent humidity. Bad weather on it’s way.
Wednesday— I did the figure 8 extra plus loop doing 8.64 miles in 2:06:06 with an elevation gain of 184 feet with an average heart rate of 113 bpm at a temperature  34 dropping degrees an everyone still speaking. Have a blessed evening!

Back at It

It was good to be back in the groove, but I definitely did not feel myself. I was a little slow, but you have to start someplace. I did the Medford/Randall Loop doing 8.77 miles in 2:06:45 minutes for a 14:27 minute per mile pace with an elevation gain of 181 bpm with an average heart rate of 113 bpm at a temp of 34 degrees and with humidity at 56 percent. Have a blessed day!

Woodlot/Randall Loop

I picked my shortest route today as I have a procedure tomorrow and I am not allowed to eat anything solid. Also, I don’t want to go into the procedure overtired. I did 8.28 miles in 1:57:22 for a 14:10 minute per mile pace with an elevation gain of 183 feet with an average heart rate of 116 bpm at a temp of 31 degrees and 78 percent humidity. I’m not looking forward to tomorrow, but I know I need to go. The Lord will strengthen me. Have a blessed day!

Working Out in the Snow

I got up at my usual time and was surprised to see that it was still snowing. It’s kind of a magical feeling working out in the early morning snow. I did the figure 8 extra plus loop doing 8.59 miles in 2:06:39 for a 14:44 minute per mile pace with an average heart rate of 118 bpm with an elevation gain of 183 feet at 31 degrees and 92 percent humidity. I was a bit behind going to work and was rear ended, fortunately with little damage and no injuries. Have a blessed day!

A Little Tired

I just couldn’t fall asleep last night, so this morning I operated on fumes. I did the Medford/Randall Loop in 2:07:09 covering 8.84 miles for a 14:22 minute per mile pace with an elevation gain of 242 feet with an average heart rate of 120 bpm at 38 degrees and 93 percent  humidity. The roads had some water from the overnight rain. Fortunately, there was little to no rain activity. The threat of snow is in the air. Snowing now as I’m in bed. Good Night and God Bless!

Before the Storm

I was hopeful to get a walk in today with Thursday being an off day due to a scheduled colonoscopy. The weather was fine as I headed out the door and down the road. I did my standard figure 8 summer route. Today was a productive day thankfully with mixed precipitation making the day miserable. Here are the stats- 8.47 miles in 2:26:07 for a 17:15 minute per mile pace with an elevation gain of 198 feet with an average heart rate of 99 bpm at a temperature of 28 degrees and 65 percent humidity. God is so good! Have blessed day!

Early Start in Calverton

We had my granddaughter Ryleigh over for the night. It’s always a treat to have her come over. She spent the night in with my daughter Rebekah. I decided to sleep in a bit, but go to Calverton rather than do my usual route. When I hike I just travel at a comfortable pace. I made it there a bit before 6. I ended up doing 9.14 miles in 2:39:21 for a 17:26 minute trip home with occasional faster miles. I had an elevation gain of 220 feet with an average heart rate at an average heart rate of 97 bpm at 68 percent humidity. Have a blessed evening.

Tursday-Wednesday-Thursday

Tuesday- 8.24 miles in 1:56:22 for a 14:08 minute per mile pace with an elevation gain of 190 feet with an average heart rate of 124 bpm at a temperature of 39 degrees and 81 percent humidity. Wednesday-9.1 miles in 2:11:34 for a 14:27 minute per mile pace with an elevation gain of 196 feet and an average heart rate of 117 bpm at 40 degrees and 90 percent humidity.  Thursday- 9.19 miles in 2:11:16 minutes for a 14:17 minute per mile pace with an elevation gain of 380 feet with an average heart rate of 122 bpm at a temp of 46 degrees and 49 percent humidity. Wednesday Bluepoint 5 K with Roger. God Bless!!

The Monday After

I was tired this morning, but the adrenaline and coffee helped get me through the three times Woodlot/Raynor Loop three times with the third lap cutting across the trail. Here are the stats— 8.56 miles in 1:56:02 for a 13:33 minute per mile pace with an elevation gain of 142 feet with an average heart rate of 123 bpm at a temperature of 40 degree and 73 percent humidity. Have a blessed day!

Friday/Saturday

Training has been going well, but fatigue is turning life into a training/working and then sleeping cycle. The energy isn’t there for much else. Yesterday I did the Raynor/Woodlot Loop times 3 with the last loop cutting through the trail after going past it and down the hill and back up. Today I did the Calverton Loop when Charlotte was doing WW in Riverhead.  Results: Friday- 8.78 miles in 1:55:50 for a 13:11 minute per mile pace with an elevation gain of 176 feet with an average heart rate of 126 bpm at 55 degrees and 66 percent humidity. Saturday- 9.24 miles in 2:45:56 for a 17:57 minute per mile pace with an elevation gain of 227 feet with an average heart rate of 103 bpm at a temp of 34 degrees and 34 degrees and 66 percent humidity. Have a blessed day!

Wednesday/Thursday

On Wednesday I did the Woodlot/Raynor Loop 3 times with the last loop going through the woods trail— doing 8.64 miles in 2:08:10 for a 14:50 minute per mile pace with an elevation gain of 171 feet with an average heart rate of 109 bpm at 41 drizzling degrees and 80 percent humidity. Today I did the Longwood Loop doing 9.18 miles in 2:08:12 for a 13:58 minute per mile pace with an elevation gain of 350 feet with an average heart rate of 118 bpm at a temp of 38 degrees and 67 percent humidity. Have a blessed day!

On Fumes on a Drizzly Tuesday

On days when I coach basketball, my sleep is on the low side. This morning I got up at the usual time with little zip. I did the Woodlot/Raynor Loop three times with the third time being cut short by taking the trail rather than the road to Raynor. I did 8.59 miles in 2:04:22 for a 14:29 minute per mile pace with an elevation gain of 146 feet with an average heart rate of 115 bpm at a temp of 41 degrees and 96 percent humidity. Basketball again tonight, God is good!

Late and Slow

Kind of tired on this sleeting morning. I did the Medford/Randall/Woodlot Loop doing 8.97 miles in 2:08:22 for a 14:18 minute per mile pace with an elevation gain of 217 feet with an average heart rate of 116 bpm at a temp of 41 degrees and 77 percent humidity. Have a blessed day!

Going for 7

Sometimes you deviate from the plan just because. Today I decided to do the Calverton Loop. It was a snowy windy morning. I love these sort of mornings. The good news is that the snow didn’t accumulate so the walking was fine. Here are the stats— 9.29 miles in 2:35:29 fora 16:44 minute per mile pace with an elevation gain of 250 feet with an average heart rate of 102 bpm at 36 degrees and 63 percent humidity. My pace is was just good enough to get me home in time for a non rushed time preparing for church. It’s been a good week and so blessed to have my Char home. God is good !

Bright and Early Before Char Arrives

 I woke up before 5 am. I wasn’t tired or energetic. After an hour of lying in bed I ventured into the day. I decided to do the Greenway Trail plus. It was a cold morning, so the trail should be devoid of the usual traffic. I hit the trail at around 7 am. Here are the stats— 9.83 miles in 2:57:52 for an 18:06 minute per mile pace with an infamous elevation gain of 666 feet with an average heart rate of 101 bpm at a windy cool 35 degrees with 40 percent humidity. Great day, internet restored, and my beautiful Char is home! God is good!!!

Cutting Back

I decided to do my shortest standard route doing the Woodlot, Ridge, Randall Loop. Yesterday was a long day, so I decided to cut back a bit just to make sure I did not overextend myself. As it is, I have already hit my movement goal. I don’t always need the big numbers, sometimes you just want to close the circles on your watch. Today I did 8.2 miles in 1:52:49 for a 13:45 minute per mile pace with an elevation gain of 187 feet with an average heart rate of 121 bpm at a temp of 34 degrees and 72 percent humidity. Have a blessed weekend.

20 Degrees

Two more days until Charlotte comes home! Hope that she’s excited as I am. Today it was 20 degrees. For November and for Long Island , that was cold. I did the Ridge loop doing 9.06 miles in 2:02:32 for a 13:31 minute per mile pace with an elevation gain of 195 feet with an average heart rate of 125 bpm at a temp of 20 degrees and 73 percent humidity. Long day with parent/teacher conferences. Have a blessed day!

Tuesday/Wednesday

 I did the Raynor/Woodlot loops both Tuesday and Wednesday. Yesterday was a mild morning and today was a winter morning. Here are the stats— Tuesday: 9.04 miles in 2:04:02 for a 13:43 minute per mile pace with an elevation gain of 225 feet with an average heart rate of 130 bpm at a temp of 57 degrees and 72 percent humidity. Wednesday- 9.1 in 2:03:17 for a 13:33 minute per mile pace with an elevation gain of 197 feet with an average heart rate of 120 bpm at a temp of 24 degrees and 52 percent humidity. Two good workouts. Did coaching last night, so tired. God bless!

Sunday/Monday at Calverton

Yesterday was a trying day with me suffering from the effects of my medication gone bad. I decided to go to the ER yesterday morning as my body would not relax and I was suffering from extreme tension. Anyway, they gave me a valium, did an EKG, and drew blood. Everything was fine and the valium allowed me to relax for a bit(don’t necessarily like the valium). I went home, rested a bit, and then went out for a hike. It was a beautiful time finishing at dusk. Here are the stats— 9.22 miles in 2:51:45 for an 18:37 minute per mile pace with an elevation gain of 156 feet with an average heart rate of 107 bpm at a temp of 51 degrees and 51 percent humidity. Today I did the same loop doing 9.20 miles in 2:48:37 for an 18:19 minute per mile pace with an elevation gain of 205 feet with an average heart rate of 98 bpm at a starting temp of 42 degrees. The temp warmed up quickly causing me to take my coat off. Char is day 2 in the DR. Have a blessed day!

Good Finish

I got out into the cold feeling more positive. I did the Woodlot/Raynor Loop doing 9.15 miles in 2:00:49 for a 13:12 minute per mile pace with an average heart rate of 124 bpm and an elevation gain of 198 feet at a temp of 35 degrees and 55 percent humidity. I feel like things are heading in the right direction. God is good. Very good workouts. Char is going to the DR on Sunday. Looking forward to what God has in store.

Busy Times

It’s funny that one of the most anxious things with my anxiety is the struggle just to get my prescription filled. The issues are choosing a generic rather than the name brand, and the prescription not being written so that the insurance company will fill it. It should get sorted out tomorrow. Today I did the Randall/Medford doing 8.7 miles in 1:59:16 for a 13:42 minute per mile pace with an elevation gain of 229 feet with an average heart rate of 120 bpm at a temp of 38 degrees and 77 percent humidity. Good workout. God bless!

Moving Along

Powered by an extra blood pressure medicine I did 3 x Raynor/Woodlot for 9.11 miles in 2:00:31 for a 13:14 minute per mile pace with an elevation gain of 176 feet with an average heart rate of 122 bpm at a temp of 44 degrees and 69 percent humidity. Got a lot of work done tonight thanks to Char. God bless!

Under Control

 Today was as a day to get things under control.  First, I woke up earlier than usual even though I could have slept in.  A few thoughts provoking my mind.  I stayed in bed for a bit, read my Bible , and then prepared for the day. I did the Scenic Hills, Niewood, Medford Route--voting with 1.3 miles to go in my latest technique for voting.  I did 9.34 miles in 2:10:54 for a 14:00 minute per mile pace with an elevation gain of 349 feet with an average heart rate of 126 bpm at 41 drizzly degrees and 96 percent humidity.  I had a doctor's appointment to help get my high blood pressure under control along with anxiety medicine.  God watches over me.  So glad that I got my physical and followed up with things.  Have a blessed day!

A Return to Form

I’m grateful that I had a workout that resembled a workout from a couple years back. I did the Woodlot/Raynor Loop 3 times for 9.08 miles in 2:01:02 for a 13:19 minute per mile pace with an elevation gain of 164 feet with an average heart rate of 127 bpm at a temp of 34 degrees at 76 percent humidity. I had new shoes and a new headlamp. It’s the little things. Have a blessed day!

Friday/Saturday

It’s early Saturday afternoon. Charlotte had to do WW for her father so I decided to get up and hike the Greenway trail this wonderful November morning. It’s nice to have a workout where you don’t feel rushed or the pressure to perform. Yesterday I did the Woodlot, Ridge, Randall, Kastal, Ryan Loop which is my shortest standard loop. I had a teacher’s meeting so I had to pick s short route. Here are the stats— Friday— 8.24 in 1:55:46 for a 14:02 minute per mile pace with an elevation gain of 176 feet and an average heart rate of 134 bpm at a light rainy 53 degrees and 73 percent humidity. Today on the greenway trail I did 9.75 miles in 2:50:27for a 17:30 minute per mile pace with an elevation gain of 666 feet and an average heart rate of 99 bpm at 35 degrees( beginning temp). Two good days. God bless!

Last Day of October

 I had a good start. Felt good and with positive thoughts. I did the Ridge Road Loop doing 8.91 miles in 2:07:50 for a 14:20 minute per mile pace with an elevation gain of 193 feet with an average heart rate of 193 feet at a temp of 62 degrees at 93 percent humidity. It was sprinkling a bit , but it was comfortable. A return to more seasonal temps tomorrow. God Bless!

Going Higher

I woke up this morning feeling slightly better than Monday. Yesterday was a busy day with a doctors visit, school, and then picking up the church after trunk or treat. I found out that my blood pressure is still high. I called my primary care doctor to set up a sooner appointment to switch my medications. My workout this morning went fine. I did my standard figure 8 loop doing 8.6 miles in 2:06:33 for a 14:42 minute per mile pace with an elevation gain of 147 feet and an average heart rate of 111 bpm at a temp of 57 degrees and 100 percent humidity. A good day at school too. God bless!

Later Start

I’m taking half a day since I have an appointment with my Gastro doctor today to set up my plumbing date:).  I was able to get up a bit later , and I took Bekah to work. I’m enjoying being a bit lazy. Heading to work after my appointment. I did the Longwood/Medford/ Kastal/ Ryan Loop doing 9.48 in 2:21:06 for a 14:53 minute per mile pace with an elevation gain of 332 feet with an average heart rate of 116 bpm at 52 degrees and 96 percent humidity. It was drizzling for much of the workout. I saw both Chuck and neighbor Christine. Trunk or Treat at church tonight. God is good!

Always Blessed

Life has been difficult at times, but God has always provided. Today as I traveled the roads of Ridge, my mind was flooded with the issues confronting me that seem so difficult to overcome. I took both days off this weekend to recover as I have been feeling a little under the weather. Today I did my Ridge, Randall Loop doing 8.27 miles in 2:01:53 for a 14:44 minute per mile pace with an elevation gain of 156 feet with an average heart rate of 118 bpm at a temp of 50 degrees and 94 percent humidity. Have a blessed day!

River Road in Wellsville

I got in late last night, but I always enjoy the opportunity to workout in the country and in a different place. Sunrise is late here in western New York so I had to pick a place where at least I could be sure of my footing. The River road goes past Jace’s vocational school in the River bed. I did take one dead end road which took me up a good hill to a farm. My brother called which slowed me down a bit, but the conversation was good. I did 8.55 miles in 1:58:43 for a 13:52 minute per mile pace with an elevation gain of 315 feet with an average heart rate of 126 bpm at 42 degrees and 99 percent humidity. It drizzled at times, but I thoroughly enjoyed the beauty and solitude as well as the bright colors of the foliage in overcast western New York. Off to Corning with Char now.

I’m Back(at least for a day)

This has been a busy week in preparation for our trip after school to visit Jace in Western New York Thursday evening. It’s been busy, spending extra time with my brother-in-law and last night attending the first service of Redemption Hill Church in Mastic. I managed a good workout on the figure 8 loop doing 8.32 miles in 1:50:38 for a 13:17 minute per mile pace with an elevation gain of 154 feet with an average heart rate of 129 bpm at a comfortable 43 degrees and 78 percent humidity. I got out a little on the late side,  so the speedy pace more than helped to cut the deficit. Looking forward to a potential country work out. God Bless you!

Tuesday/Wednesday

I did the Woodlot/Randall Loop yesterday and today I did the Ridge Loop. Tuesday- 8.16 in 1:57:17 for a 14:22 minute drive with an elevation gain of 198 feet with an average heart rate 114 bpm at a temp of 50 degrees at 86 percent. Today I did 8.87 miles in 2:06:06 for a 14:13 minute per mile pace with an elevation gain of 168 feet with an average heart rate of 118 bpm at a temp of 65 degrees and
92 percent humidity. There was a lady runner at the end that so I decided to blow by her. Finally someone that I can beat. God bless!

Monday Fog

Mondays are always a transition day. The state of mind goes from relaxed/dreaming to focused/in-the-now. I got out a minute or two later than what I hoped, but I decided to stick to the Medford/Randall/Woodlot Loop. I did 8.86 miles in 2:07:27 for a 14:23 minute per mile pace with an elevation gain of 163 feet with an average heart rate of 116 bpm at a temp of 53 degrees and 87 percent humidity. Felt decent overall, looking to the Lord for strength. God bless you!

Pleasant Sunday Stroll

I headed out the door at roughly the same time as Char going to church. I did the Woodlot Randall Loop doing 8.22 miles in 2:28:09 for a 18:00 minute per mile pace with an elevation gain of 150 feet with an average heart rate of 94 bpm with a temp of 40 degrees and 98 percent humidity. Listened to Brooklyn Tabernacle. It’s been a good morning! God Bless!

Good Week

This was a feel good week. A week of increased positivity with some decent production. I think that being on pregnasone for the week definitely increased my energy output. I had a pre-injury sort of workout week. Another thing that had helped is changing my kettle bell press and deadlift to one set each every other day as opposed to five sets a week. I’ve gone back to the single arm presses and have increased the weight and decreased the reps to 6 ‘s. I did 9.12 miles in 2:07:38 for a 13:59 minute per mile pace with with an elevation gain of 322 feet with an average heart rate of 116 bpm at a temp of 52 degrees and 65 percent humidity on the Longwood Loop. Very grateful to the great week of training. God Bless!

Windblown Thursday

Last night we had heavy rains followed by strong winds. There was lots of debris in the road, but not enough to hinder the workout. I decidedly to do the Ridge Road loop doing 8.98 miles in 2:10:03 for a 14:28 minute per mile pace with an elevation gain of 230 feet at 52 degrees and 68 percent humidity. The times and distance is effected by having to stop and take my watch case off in order to stop the time. Have a blessed day!

It’s Been a Long Time

I did the Medford/Randall Loop again doing 8.97 miles in 2:04:49 for a 13:55 minute per mile pace with an average heart rate of 116 at a temp of 46 degrees. My phone charge was down so I only went out with my watch. First time averaging under 14 minutes per mile since pre- injury. Have a blessed day!

Thought I was Fast, but I was just...

average. I put on my headphones as I have been kind of sluggish and I cruised along thinking that I was fast. When I got back I realized that I was just average. Here are the stats for Medford/Randall- 8.62 miles in 2:07:54 minutes for a 14:50 minute per mile pace with an elevation gain of 179 feet with an average heart rate of 119 bpm at a comfortable 50 degrees and 70 percent humidity. Bible study tonight— God Bless!

Trifecta

On Saturday Char and I did the 6 mile loop out on Shelter Island with out friend Ian Jennings. It was a delightful day— not too hot and not too cold. The things I like about Shelter Island is that it is quiet like Maine and remote. On Sunday I did the Calverton loop doing 9.31 miles in 2:50:38 for an 18:19 minute per mile pace with an  elevation gain of 171 feet with an average heart rate of 106 bpm at a temp of 54 degrees and 80 percent humidity. Today I did the Ridge Loop doing 9.01 miles in 2:08:50 for a 14:17 minute per mile pace with an elevation gain of 187 feet with an average heart rate of 121 bpm at a temp of 55 degrees at 95 percent. A blessed day with Ryleigh spending time with us. God is good!

Breezy Friday

I was a bit tired as I watched the Patriots game last night. So when my alarm went off this morning it did not have as strong an effect as usual. I did my usual loop doing 8.21 in 2:03:38 for a 15:03 minute per mile pace with an elevation gain of 206 feet with an average heart rate of 112 bpm at a temp of 55 degrees and 61 percent humidity. Have a blessed day!

Finally, hitting my Stride

I woke up to Alexa at 3:37 am. I read my Bible, drank coffee, and headed out the door. It was a coolish fall morning with the wind blowing a gail. A tree had fallen down on Medford road, basically cutting off all traffic. Thankfully I had my head lamp on and wad able to step around and over it. I did the Medford/Randall/Woodlot. I did 8.82 miles in 2:08:51 for a 14:36 minute per mile pace and an elevation gain of 182 feet with an average heart rate of 119 bpm at a temp of 54 degrees at 72 percent humidity. Charlotte is back today from her cruise with friends to Bermuda. Glad that she is home. Glad that I get to go on some of her trips with her. God Bless!

Rainy Yom Kipper

I stayed in bed a bit later, but I still managed an earlier start considering this was a no school day. It wasn’t long before the rain — light, but steady became an issue. I did the Scenic Hills, Niewood, Longwood, Medford, Kastal, Ryan Loop. I did 9.33 in 2:16:25 for a 14:36 minute per mile pace with an elevation gain of 351 feet and sn average heart rate of 117 bpm at a temp of 59 degrees and 68 percent humidity. The workout went smoothly and I was able to enjoy my time on the road. One more day until my Char arrives home. God Bless!

Earlier Start

I set my Alexa alarm to make sure I woke up in time this morning. Everything went fairly smoothly as I headed out for my usual loop. I did 8.12 miles in 2:00:41 for a 14:51 minute per mile pace with an elevation gain of 172 feet with an average heart rate of 121 bpm at a temp of 61 degrees and 73 percent humidity. I am fine with being alone , but don’t like it when Charlotte is gone. Have a blessed day!

Behind, but not Out

I slept through my alarm this morning. I should have put the watch on my wrist. I decided to keep going and get my workout in, even though I was way behind. The workout helps me to deal with my stress. I did  8.44 in 1:58:54 for a 14:11 minute per mile pace with an average heart rate of 122 bpm at 69 degrees. God bless!

Wertheim/ Calverton

Doing some hikes with Charlotte on her cruise. Gives me something to do to keep busy and forget that I miss her. Slow, fun hikes. Here are the stats- Wertheim( Saturday) 8.12 miles in 2:49:01 for a 20:48 minute per mile pace with an elevation gain of 112 feet with an average heart rate of 93 bpm at 58 degrees and 38 percent humidity. Today got out early at Calverton- 9.26 miles in 2:51:58 for a 18:34 minute per mile pace with an elevation gain of 186 feet with an average heart rate of 94 bpm at a temp of 53 degrees and 81 percent humidity. Char is off on a Bermuda cruise with a couple of her friends— seemingly a yearly event for good measure. Keeping the lowly home fires burning. Communication is not happening with zero reception. Have a blessed evening!

A Little Bit Better

I headed out the door with a little extra sleep from the night before. I wasn’t fast, but at least I wasn’t tired. There is something special about the early morning hour. The funny thing is when you actually see another person working out. This morning I saw my friend Arlem the last part of Woodlot. I also saw a raccoon on Kastal, and a dear on Ridge Road. When I think of how much slower I am these days, I remind myself that the health to workout is a blessing indeed. The experience of the early morning workout is strangely the sam whether it was the early running days or the present  speed walking. God is so so good! Here are the stats- 8.26 in 2:04:25 for a 15:04 minute per mile pace with an elevation gain of 154 feet with an average heart rate of 110 bpm at a temp of 59 degrees and 97 percent humidity. My wife goes on a cruise to Bermuda tomorrow with a couple of her friends. I’m blessed to go on half of her vacations with her. Also, it was drizzling again this morning. God bless you! Oh yes, Jace comes home for a couple of days!

Early Start Countered My Slowness

I got out earlier than usual, but my pace was slow. It was a drizzly cool autumn morning. It was peaceful and enjoyable. We had a good time with my granddaughter Ruby last night as we ate out in Rocky Point. I did 8.22 miles in 2:10:46 for a 15:54 minute per mile pace with an elevation gain of 163 feet with an average heart rate of 107 bpm at a temp of 56 degrees and 88 percent humidity. I’m thankful to train even when my times are slow. God bless you!

Tired and Grumpy

I got out at the usual, but I couldn’t get any sort of speed going. I did my typical loop doing the Woodlot/Randall, Kastal/Ryan .  I did 8.41 in 2:07:55 for a 15:12 minute per mile pace with an average heart rate of 109 bpm. I left my phone at the house so I am not sure of the elevation gain. The temp was a balmy 71 October degrees. Everything about today just makes me feel behind. Have a blessed day!

Monday/Tuesday, Eastport/Hope

I did two beautiful workouts in two beautiful places. On Monday I headed out very early, venturing into the dark with my headlamp on my visor. I decided to stay on route 190 keeping the workout relatively flat since I knew that I had to ref the  Eastport/Perry soccer game later in the day. I don’t do a lot of sprinting so I tried to save my quads. As it were, I made out fine in the game. My Tamaflex joint supplement has been a godsend and has helped tremendously to the point where my knees feel normal. Thank you Lord. I went all the way to BRS school and back from Harris point. I did 9.29 miles in 2:14:35 for a 14:29 minute per mile pace with an elevation gain of 342 feet with an average heart rate of 125 bpm at a blustery 43 degrees at 72 percent humidity. The scenery is beautiful and solemn even though it’s an out and back loop. With the ocean on both sides even though it was low tide it’s a beautiful route. There was a point when I did the 190 as my go to loop for several months. Today (Tuesday) I did the Howe Hill Loop reversing my base 3 mile loop so that when I returned from Howe Hill , I would have less than a mile as opposed to a little over two miles. I reversed the loop so that I wouldn’t have to deal with the traffic at the end of my route. With this route I finished with no traffic. Here are the stats. I did 9.02 miles in 2:18:58 for a 15:24 minute per mile pace with an elevation gain of 888 feet with an average heart rate of 125 bpm at a damp 48 degrees and 93 percent humidity. There was a light drizzle throughout parts of the overcast workout. Thankfully I was able to get some extra sleep and see my dad before he left for work. I headed out the door a bit past 6:30. I’m on the ferry now headed for Long Island. Thank you Lord!

Friday/Sunday

I did the usual loop Friday doing 8.12 miles in 2:00:56 for a 14:53 minute per mile pace with an elevation gain of 165 feet with an average heart rate of 111 bpm with a temp of 56 degrees and 95 percent humidity. Today in glorious Eastport I did my out of town loop doing 9.12 miles in 2:14:03 for a 14:41 minute per mile pace with an elevation gain of 505 feet with an average heart rate of 115 bpm at a temp of 58 degrees and humidity at 95 percent. My workouts here are always a joyous occasion surrounded by the supreme fall beauty of Eastport. Enjoying time with Katie and Keon. Have a blessed day.

Comfortable Morning

My routine went smoothly this morning which made things less stressful, minus the commute. I did 8.14 miles in 2:01:47 for a 14:57 minute per mile pace with an elevation gain of 181 feet and an average heart rate of 108 bpm at a comfortable 61 degrees and 83 percent humidity. Have a blessed day!

Adjustments

Tuesday and Wednesday I did the Woodlot, Ridge, Randall, Kastal, Ryan, Raynor Loop. I have to shorten up as I am just not going as fast these days and I have to get out sooner for my frustrating commute. My technology has also been going kaplooie, so frustration had abounded. Here are the stats- Tuesday- 8.15 in 2:04:52 for a 15:19 minute per mile pace with an elevation gain of 162 feet with an average heart rate of 109 bpm at a temp of 69 degrees and 91 percent humidity. Today I did 8.12 miles in 2:00:53 for a 14:53 minute per mile pace with an elevation gain of 173 feet with an average heart rate of 109 bpm at a more comfortable 54 degrees and 84 percent humidity. On Monday and Tuesday my watch screen could not be used as moisture got in between the screen and the screen protector. Things went smoothly at home , but a horrendous commute negated the positives. God bless!

Off

I got out in good season, but I was just slow. My watch wasn’t powered up properly and my new watch case is making operating my phone difficult. This is day three on my blood pressure medicine. One of the interesting side effects has been weight loss. My stats are a bit off as I was at unable to turn my watch off. I did 8.54 miles in 2:15:12 for a 15:49 minute per mile pace. It’s hot and I’m feeling a bit worn. Have a blessed day! Lord willing I will be in Eastport at this time next week.

Minor Changes Minor Improvements

A few little changes to my morning routine resulted in getting to school a bit earlier. Monday will be the real test. Fell asleep earlier as I was tired and not feeling well. I did the same figure 8 loop doing 8.59 miles in 2:08:09 for a 14:55 minute per mile pace with an elevation gain of 188 feet with an average heart rate of 115 bpm at a temp of 48 degrees at 88 percent humidity. Meeting with Dr. Gupta  tomorrow for results of my blood test which mostly were ok. Looking forward to less hustle and bustle. Next week long weekend with the Jewish holidays. Have a very blessed day!

Moving Slowly

I am beat, yet I am too stubborn to cut back. I’ve got to figure out how to get my workout in and make it out to work earlier. I have a couple of adjustments in mind. Today I did my figure 8 Loop doing 8.59 miles in 2:06:03 for a 14:40 minute per mile pace with an elevation gain of 170 feet with an average heart rate of 121 bpm at a temp of 47 degrees at 81 percent humidity. Looking forward to the day! God bless!

Tuesday/Wednesday

I did the same route as Monday for Tuesday and Wednesday ‘s workout. Tuesday I did 8.58 miles in 2:07:47 for a 14:53 minute per mile pace with an elevation gain of 154 feet with an average heart rate of 111 bpm at 55 degrees and 80 percent humidity. Today I did 8.67 miles in 2:08:02 for a 14:46 minute per mile pace with an elevation gain of 171 feet with an average heart rate of 109 bpm at a temp of 55 degrees and 88 percent humidity. Yesterday I met my grandson Oliver for the first time. He is adorable. Gtg. God bless you!

Expecting

I got a message just past 1 am that my daughter had been induced last night at Stony Brook Hospital. Lord willing, we will be seeing my grandson before the day is out. I am blessed indeed. I did a version of my figure 8 doing 8.62 miles in 2:08:18 for a 14:53 minute per mile pace with an elevation gain of 150 feet with an average heart rate of 111 bpm at a temp of 64 degrees and 90 percent humidity. I was pleased to see my body weight at 195. Good workout with a good route. God Bless!

Good Going

I had a meeting to attend at 7:45 so I had to get out and around in good season as well as cut the distance some in order to make it. I did the Woodlot, Ridge, Randall Loop. Just past Woodlot I had a runner pass me. I said good morning, but then decided to run. For a while I stayed ahead, then even, and then maintained contact. I had to run hard, but just couldn’t keep up with him. I was pleased that I ran so hard. This event did motivate me to get to 190 pounds . Here are the stats— 8.22 miles in 1:59 for a 14:28 minute per mile pace with an elevation gain of 159 will an average heart rate of 111 bpm at a comfortable temp of 57 degrees and humidity at 82 percent. Tired now. Looking to the weekend. Fod

Even slow, Let’s Go

Things seemed like they would go well, but it just was a really slow morning. I was slow in the workout, and slow to work. I did sprints, but that did not make up for the slow pace. I did the Medford/Randall Loop doing 8.87 miles in 2:12:48 for a 14:58 minute per mile pace with an elevation gain of 138 feet with an average heart rate of 113 at a temp of 72 degrees and 92 percent humidity. Tomorrow will be better one way or the other. God bless!

A Little Behind, but Let’s Go!

I was behind this morning by 3 minutes— on my schedule that’s not so good. All the same I decided to keep my distance the same doing the Medford/Randall Route doing 8.82 miles in 2:07:46 for a 14:29 minute per mile pace pace with an elevation gain of 162 feet with an average heart rate of 110 bpm at a temp of 69 degrees and 87 percent humidity. There was a steady breeze the whole workout. At the end of the workout I decided that I had to cut some time, so I threw some sprints in for good measure. Sprints are easier on the joints although harder on the muscles. I felt slightly more rested today. Have a most blessed day!

A Little Tired but Let’s Go

There was a time in my life when I would have said that I’m getting stronger with age. Now, I’m just getting along with age. I no longer feel like a conquering hero, but instead feel more like a survivor. I’m very thankful for what I can do, I’m more or less just trying to hold serve. I did the Medford/ Randall Loop doing 8.8 miles in 2:07:39 for an elevation average pace of 14:30 with elevation gain of 165 feet with an average heart rate of 118 bpm at a temp 62 degrees and 91 percent humidity . Thanks for strength 🙏🏻❤️ 

First Day at 55

I start out the workout at 54 and end it at 55. I did the Ridge Road Loop doing 8.97 miles in 2:12:59 for a 14:49 minute per mile pace at an elevation gain of 168 feet with an average heart rate of 111 bpm at a temp of 63 degrees and 79 percent humidity. I just didn’t feel fast today, and it ended up being an ok effort. I have been a bit behind the pace of the day, but I’m going to keep on plugging. Have a blessed day!

Greenway Trail

My wife had to do Weight Watchers this morning so I headed to Port Jefferson to do the Greenway Trail. It was a comfortable morning with the threat of a shower so I brought a rain jacket as well as a long sleeved shirt as the temps were in the mid 50’s. When I pulled into the parking lot I decided on the long sleeved shirt. I headed down the trail grateful for the health to be out in God’s beauty and enjoy His creation. It was a very busy morning with the Lord Mellville Cross Country team out in full force. There were so many people out that it was annoying. Thankfully at the end it was pretty much just me out on the Port Jeff side of the trail. I did 9.89 miles in 2:49:29 for a 17:16 minute per mile pace with an elevation gain of 624 feet with an average heart rate of 102 bpm at a temp of 58 degrees and 88 percent humidity. I went home and did abs and benches and mowed the lawn. Today Char and I went to Quogue and picked up the new church commercial van. My upper calf feels ok , but a little overwork. Lord willing will take tomorrow off from walking. Have a blessed day!

Moving A Little Bit Better

I got out and did the same loop as yesterday doing the Ridge Loop of 9.06 miles in 2:10:14 for a great workouts of 14:21 with an elevation gain of 157 feet with an average heart rate of 114 bpm at a temp of 60 degrees and humidity at 92 percent. Blessed to get another workout m today. Have blessed weekend.

Back on Ridge

It’s been months since I have done the Ridge Road loop, but this morning despite feeling tired I ventured out on this loop. I saw a man walking with two dogs as I headed down Woodlot just a bit past 4:30. It seemed very odd to see somebody out as early as me. I did 9.0 miles in 2:09:01 for a 14:20 minute per mile pace with an elevation gain of 162 feet with an average heart rate of 114 bpm at a temp of 64 degrees and 74 percent humidity. It felt good to have a decent pace at least by my standards of now. Have a blessed day!

Good Going on a Wednesday

I did the Medford/Randall Loop again doing 8.73 miles in 2:06:12 for a 14:26 minute per mile pace with an elevation gain of 154 feet with an average heart rate of 114 bpm at 62 degrees and 100 percent humidity. I jogged in places just to get back home sooner. Legs feeling ok. Have a blessed day!

Tuesday/School Day

I woke up at my school year time in the dark of the morning. I love this time of day since it’s quiet and peaceful. I can roam the streets without any interference. I did the Medford/Randall/Woodlot Loop doing 8.85 miles in 2:09:15 for a 14:36 minute per mile pace with an elevation gain of 179 feet with an average heart rate of 113 bpm at a temp of 66 degrees and 92 percent humidity. It takes some adjustment to get back in the groove, but I think that I like it. God Bless!

Sunday/Monday

On Sunday morning I did a different route doing the Woodlot/Ridge/Randall/Kastal Loop. I just go along at a normal pace listening to podcasts and music. This is my first time in ages that I have had to teach Sunday School, so I had to be a few minutes early in all my routines. Here are the stats— 8.11 miles in 2:29:54 for an 18:28 minute per mile pace with an elevation gain of 151 feet with an average heart rate of 99 bpm at a temp of 61 degrees and 91 percent humidity. This morning I did the Scenic Hills, Niewood, Randall, and Medford, Kastal, Ryan. I did 9.37 miles in 2:19:52 for a 14:55 minute per mile pace with an elevation gain of 338 feet with an average heart rate of 112 bpm at a temp of 58 degrees and 92 percent humidity. It’s labor day so besides the workout it’s a lazy day. My granddaughter Ryleigh spent the night with us. What a pleasant guest she is. Have a blessed day!

Thursday/Friday

These two days were busy days. I am grateful that they were also productive days. On Thursday I finally got my schedule and class list and this recorded all the names of my students in my grade books. I also mowed the lawn. Friday was equally productive with marking the individual classes for easy sorting. I also followed up with my visit to the doctor last year and got my physical. It’s amazing how worked up I get. Such is my personality both highly emotional and still pragmatic. Things went well in spite of my angst. I realize that even though I enjoy good health that I should get on track with the medical aspect of it. I’m grateful that I went. It just makes you feel better when you know that you are doing the right thing.

I did the Longwood Loop on Thursday doing 9.31 miles in 2:21:00 for a 15:08 minute per mile pace with an elevation gain of 314 feet with an average heart rate of 109 bpm at a temp of 68 degrees and 94 percent humidity. On Friday I did the Randall Loop doing 9.61 miles in 2:27:21 for a 15:19 minute per mile pace with an elevation gain of 184 feet and an average heart rate of 110 bpm at a comfortable 59 degrees and 86 percent humidity.  I feel do blessed right now in spite of my hardships. Yesterday Char and I took my oldest granddaughter Ryleigh school shopping and went for a bite of pizza. So blessed. Have a God Blessed day!

Short Sleeves

The temperature this morning rebounded back into the sixties, still comfortable nonetheless. I slept slightly shorter due to watching the movie Overcomer at Island 16 with the folks of Genesis church. I was a little bit slower, but added a couple of runs at the end to get the pace under 15s. I did 9.61 miles in 2:23:13 for a 14:54 minute per mile pace with an elevation gain of 141 feet with an average heart rate of 111 bpm at a temp of 63 degrees and 95 percent humidity. Just grateful for the workout and the consistency. Have a blessed day!

Long Sleeves

  Today I was pleasantly surprised to see the temperature in the low fifties. I wore a light long sleeved shirt with my shorts. I found that I moved along better this morning. I was in general more positive. I did the Longwood\Medford Loop doing 9.26 miles in 2:16:57 for a 14:47 minute per mile pace with an elevation gain of 349 feet with an average heart rate of 110 bpm at a temp of 53 degrees and 95 percent humidity.  Going to the movies with my church family tonight at Island 16. Another day of training with some time to get work done. Have a blessed day!

Feeling Like Fall

I don’t feel the sense of purpose in my life right now although I know I have purpose. I seem to be functioning on habits and routines. I am blessed to have a loving wife, loving parents, and good friends at school. I mean I have these things as a support system. Obviously I am blessed with my daughters and grandchildren, but right now I seem to be the service rather than the served. It is here and as a husband that I feel my strongest responsibilities.
The weather was comfortable and cool this morning . I did the Longwood/Medford Loop doing 9.3 miles in 2:18:29 for a 14:53 minute per mile pace with an elevation gain of 530 feet with an average heart rate of 112 bpm at a temp of 61 degrees and 83 percent humidity. Wading River Hollow Road was kind of challenging to travel since it is grooved for paving. The lighting was also difficult. Thankfully I got the work in . God bless!

I May Be Slow...

but at least I go. I went out on another uncomfortable hazy morning. According to the weather this is the last of the hot and humid mornings- at least for now. I did the Randall Loop doing 9.62 miles in 2:25:59 for a 15:10 minute per mile pace with an elevation gain of 217 feet with an average heart rate of 110 bpm at a temp of 74 and 97 percent humidity. God Bless!

Early Starts Again

Thankfully I don’t have to get up quite as early as when I teach, but I am out approximately an hour earlier than vacation hours. Once I get out there I find that I prefer the early hours. I love that there are no people and very little traffic. I am pretty much just in my thoughts. I did 9.22 miles in 2:18:15 for a 14:59 minute per mile pace with an elevation gain of 348 feet with an average heart rate of 116 bpm at a temp of 74 degrees and 93 percent humidity. I mowed the lawn tonight and am enjoying the peace and quiet of an almost empty house. Able to clean things up a bit. Feeling a little lazy. God bless and good night!

The End/The Beginnings

Knowledge at times gives you perspective, but does almost nothing to help with certain situations. Right now, I know that my wife is emotional because her little boy is going for his second and last year of college. I understand it fully. She’s a loving and caring mother. Jace meanwhile is finishing up the summer the same way he lived the summer— having friends come over and have their run of the place. I realize that it’s my job to keep my mouth shut even when he runs his rude and disrespectful mouth. I’m spending this last week on my wife’s crap list because of a very few in my perspective reasonable statements about his friends leaving parking space in my driveway so I can park my car. Anyway. I start my first day of school and Char, Jace, and my father-in-law will be gone for three days. Looks like we’re starting our time off starting tonight.

My workout I did the Randall Road 9 plus miler doing 9.47 miles in 2:21:24 for a 14:56 minute per mile pace with an elevation gain of 195 feet with an average heart rate of 117 bpm at a seemingly cool 70 degrees and 96 percent humidity. Tomorrow I will start an hour earlier Lord willing. God Bless!

Annoyed

I wrote a long post, but the stupid thing reloaded and effectively wiped out many minutes of writing. I did Longwood doing 9.20 in 2:15:20 for a 14:42 minute per mile pace with an elevation gain of 340 feet with an average heart rate of 116 bpm at 75 degrees and 92 degrees humidity. I saw a lot of folks out (which annoyed me). My friend Chuck passed me going the opposite direction on Ridge commenting about how miserable the conditions were. My last night of summer vacation.I am not looking forward to the commute. Well, good night and God Bless!

Sunday Stroll

I knew Charlotte planned on leaving a bit earlier for church, so I drank my strong SevenEleven coffee. I felt ok and decided to do my previous summer standard workout. I did not power walk, but just walked normally on my neighborhood figure 8 plus course. I listened to my Tony Evans and Charles Stanley podcast along with Air1 and Skillet music. Here are the results— 8.53 miles in 2:30:59 for a 17:42 minute per mile pace with an elevation gain of 164 feet with an average heart rate of 106 bpm at a temp of 72 degrees and a sweltering 96 percent humidity. I wasn’t necessarily planning on going this far, but I am happy that I did. Last summer vacation Sunday off. God is good!

Just In Time

I was wondering what I would do when school started up, since I had not power walked for any distance since pre-injury back in April. Back then I could work out, but I found discomfort in the back of my knee whenever I would get up from being seated. If I stood for a few moments before moving, then I could usually manage although I experienced discomfort as I moved about. Kind of by accident I ended up power walking again. Last Thursday a lady started talking to me for quite some time, until I realized that I would not make it back to the house in time at my current pace. I decided to stick to my current route and power walk the rest of the scheduled route. The distance was a little over four miles. So on Friday I decided to power walk the whole route and did so successfully praise God. This week I tried doing the Longwood Loop 9 miler. Today I did the Randall 9 miler. I know that my pace is slower than pre-injury, but it is definitely progress. When I do around 9 miles I don’t try to meet my movement goals on the weekend, but use the time to recover. I also only do my ab work 5 days a week rather than every day. Yesterday the Lord answered another request— Thank you Lord for helping me. Next week I will begin my 32 school year as a teacher.
Stats for the day- 9.57 mile in 2:23:06 for a 14:57 minute per mile pace with an elevation gain of 302 feet with an average heart rate of 110 bpm at a comfortable 64 degrees and 94 percent humidity. Have a blessed weekend.

Feeling Almost “Normal”

 If you’re not careful it’s easy to feel discontented about your life. Either you’re too busy or you’re bored. You either have no privacy or you’re lonely.  You get what I’m saying perhaps? These last few days I have had a lot of time alone, and actually I have really enjoyed that time. I have had time to think and pray and gain perspective. That’s been important for me since I have felt as if I have been drifting along, dealing with the everyday, and my many personal emergencies. I’m endeavoring to be grateful and make these days count and have meaning. I can only do this with the Lord’s help.

I have found that my love and longing for Maine have never ceased. Three of my daughters now live down here so being near them takes precedence. My family is my life, yet my love for the quiet and beauty of Maine have not stopped. I just try to take advantage of the advantages of living down here. Thankfully my parents, daughter, and grandson still live in Maine giving me an excuse to go up to frequent Maine. My week at Camp Good News was tiring, but I truly enjoyed every minute of it. For now, I look to my Lord for his will and way in my life which I find when I obey him.

To the workout. I did 9.21 miles in 2:16:20 for a 14:47 minute per mile pace with an elevation gain of 338 feet with an average heart rate of 113 bpm at a temp of 66 degrees and 95 percent humidity. In a few days my blog will be back to the short entries thanks to my return to school. For now, have a blessed day!

Diary

I have kept this blog for 10 years now. Years of reading my friend Andy’s blog inspiring me to do the same. Times have changed, with blogs no longer being the “in” thing. That’s fine with me. Facebook and the like have taken over, but the blog still serves a purpose. For me it’s my trail that I lead and will one day leave behind. I’m hoping that one day my daughters or my wife may take the time to read my short little excerpts. Even though I recounting my workouts, I’m also sharing little bits of myself. So even if only one person reads this on occasion, that’s fine with me. I’m not interested with my morning experiences being on social media. It’s more private than that. On occasion I will read my blog, to pick my own mind of sorts.

Today I did the Longwood Loop again, but I did not read my splits. I have been feeling a slight hamstring thing. I backed off my pace slightly, so as not to put stress on my hamstring. My knee compression sleeves have been helpful, and I actually finished the workout feeling fine. I did 9.21 miles in 2:19:30 for a 15:09 minute per mile pace with an elevation gain of 339 feet with an average heart rate of 111 bpm at a temp of 69 degrees and a muggy 98 percent humidity. My last day of free time. It has been productive. I have been able to get my head on straighter with a lot on my mind and in my heart. Thank you Lord. Char to arrive soon!

Day 3- Day 2

 Today marked the third day of workouts doing speed walking and day two of the Longwood Loop. I didn’t realize how much I missed speed walking until I started back. I am grateful that I am able to do this as the beginning of school approaches. Power walking means more miles, but also allows me to reach my move goal much sooner in the day as intensity is a key factor.  I know my pace is slower than pre-injury, but is also faster than previous walking. Thankfully, patience paid off. The Lord gave me the speed when I needed it. I did 9.15 miles in 2:16:44 for a 14:56 minute per mile pace with an elevation gain of 299 feet with an average heart rate of 115 bpm at a warm 74 degrees at 80 percent humidity.  Char and the family still in PA. God is good!

Getting There

Today I did something that I haven’t done in over 3 months— The Longwood Loop power walking. It was a comfortable morning with the temp just above 60. My wife Charlotte and Jace are with my daughter Ericka and my precious granddaughters in Bloomsburg, Pa for a couple of days. I’m staying behind in kind of a supporting role. My hamstrings definitely get worked harder when I power walk. When my wife is away in allows me to operate without stealth— that’s basically the only positive. Here are the stats— 9.16 miles in 2:14:26 for a 14:40 minute per mile pace with an elevation gain of 368 feet with an average heart rate of 117 bpm with the temperature at 60 degrees and humidity was 88 percent. This route I see more cars , but almost zero people on the street. The thing I like about the summer is seeing my daughters more often.  My daughters are the best thing that came out of my first marriage— God Bless them all. Have a blessed day!

New Beginnings

I have found that in a couple of times after praying for God’s help that the next thing to happen is something bad. In the past I would keep praying for an answer, but I’ve grown to know God better. I realize that God always hears and answers us—but often we fail to see His answer because we already have our own desired answer to our own prayer. This is where I need to trust that this “bad” thing is actually an answer to prayer. It is the thing that needed to happen for God’s desired change to happen. It was a long night, but today I walk with Jesus.

Even though I was tired I got my workout in praise God. I have decided to start with power walking again. Here are the stats after a trying night- 8.14 miles in 1:55:22 for a 14:10 minute per mile pace with an elevation gain of 264 feet with an average heart rate of 120 bpm at a temp of 66 degrees and 92 percent humidity. With the speed walking I achieve my movement goal with fewer steps. First time all summer seeing my weight at 193. Have a blessed day!

Tues-Wed-Thurs Interruptions

Tuesday- 8.76 miles in 2:28:59 for a 17:00 minute per mile pace with an elevation gain of 171 feet with an average heart rate of 100 bpm at 66 degrees and 96 percent humidity. Medford-Randall -Woodlot Loop
Wednesday- 8.74 miles in 2:21:02 for a 16:08 minute per mile pace with an elevation gain of 173 feet with an average heart rate of 108 bpm at a temp of 71 degrees and 96 percent humidity on the standard route going Kastal and Ryan.
Thursday- 8.19 in 2:23:15 for a 17:28 minute per mile pace with an elevation gain of 381 feet with an average heart rate of 108 bpm at a temp of 68 degrees and 93 percent humidity on the old standard Woodlot/Ridge/Randall/Kastal and 2 x Ryan. I had two major interruptions and I forgot to pause my watch. I speed walked the last 4 plus miles. I think that I may be able to try speed walking again . The speed is definitely not there, but at least I can do it. I took two weeks off from bench pressing. Week 1 cost me two reps and week 2 cost me another rep. Shows me how important strength work is. Have a blessed day!

Recap

Saturday- July 27, Hope, Me: 9 miles. Probably around 6-800 elevation gain. I charge my phone, but the connection was bad. My phone died after 5 miles and a bit. Did the Barnestown loop twice with the second loop adding a 1 1/2 mile out and back(for 3 miles). Beautiful morning. This is my best for stats. Pleased to get workout in Maine. My daughter Katie and my grandson came for Saturday night.
Sun- Off. Arrive at Camp Good News
Monday-2.5 miles in 46:35 for an 18:37 minute per mile pace with an elevation gain of 40 feet with an average heart rate of 106 bpm at a temp of 78 degrees and 73 percent humidity.
Tuesday - 2.66 miles for an 18:35 minute per mile pace with an elevation gain of 53 feet. Average pulse of 93 bpm. In 49:28.
Wednesday- 2.55 miles in 48:28 for an average pace of 18:56 minutes per mile with an elevation gain of 46 feet with an average heart rate of 98 bpm.
Thursday- 2.57 miles in 48:06 for an average of 18:40 minutes per mile with an elevation gain of 53 feet with an average heart rate of 98 bpm
Friday- 2.08 in 41:25 for an average pace of 19:52 minutes per mile with an elevation gain of 141 feet with an average heart rate of 97 bpm .
* To note. Monday through Friday I did the Campground Road on my break time in my camp clothes as I had to teach an activity directly after. That was my only free time of the day. I met my activity goals 3 almost 4 days at Camp. I think I did at least 20 thousand steps each day. Lots of recreation with the campers made for a sore 54 year old. What a blessed week though.
Saturday- Shackford’s head. 2.59 miles in 1:16:57 for a 29:39 minute per mile pace with an elevation gain of 521 feet with an average heart rate of 101 bpm. I did the perimeter, Ship’s Point and Scenic Overlook while waiting for Kaitland to get home from work. This is always a special experience no matter my pace. The solitude and memories are precious.
Sunday- in Eastport starting at Harris Point. I did 9.63 miles in 2:40:32 for a 16:40 minute per mile pace with an elevation gain of 602 feet with an average heart rate of 109 bpm at a comfortable 60 degrees and 94 percent humidity. It’s beautiful here, but leaving my daughter and grandson and Maine is always difficult.
Monday- in Ridge. 8.5 miles in 2:18:03 for a 16:13 minute per mile pace with an elevation gain of 122 feet with an average heart rate of 104 bpm at a temp of 67 degrees and 70 percent humidity.
So much to say , but will leave it unsaid for now. May Jesus be praised!

Last Day in Ridge(for 9 days)

I was going to sleep in and go for a hike, but I just didn’t feel good about the decision. As it turned out I was required to do a couple of chores so it worked out. I did the same loop as yesterday doing Kastal and Ryan Street instead of doing Whiskey. I did 8.72 miles in 2:26:44 for a 16:49 minute per mile pace with an elevation gain of 160 feet with an average heart rate of 104 bpm at a comfortable temperature of 65 degrees and 89 percent humidity. Look to see what the Lord does at Camp Good News. God is good— have a most blessed day!

Wednesday/Thursday

On Wednesday I got up early as it was beach day with Ericka and my wife and 3 granddaughters. I did 8.61 miles in 2:20:59 for a 16:22 minute per mile pace with an elevation gain of 156 feet and an average heart rate of 103 bpm at a temp of 65 degrees and 91 percent humidity. Today I took it easy and reversed my direction on the loops and changed things up slightly doing Kastal and up and back doing 8.88 miles in 2:33:09 for a 17:14 minute per mile pace with an elevation gain of 166 feet with an average heart rate of 102 at a temp of 63 degrees and 89 percent humidity. Have a blessed day. With Kim now having her blood drawn.

Downpour

I woke up around 5 and was thinking that maybe I would go back to sleep and go out later. For a moment, this seemed like a good idea. Somehow the thought of deviating from the norm didn’t seem comfortable to me. I knew the forecast was for rain, but I decided to take my chances. For the first 6 miles it was fairly dry, but then the skies opened up. I did my pick-up on Ridge and included around 6-8 runs. My pace wasn’t awesome, but considering the deluge my pace was ok. I did 8.6 miles in 2:21:31 for a 16:27 minute per mile pace with an elevation gain of 129 feet with an average heart rate of 106 bpm at a temp of 73 degrees and 93 percent humidity. By the time I took my soaked clothes off the temp was 66 degrees— more to my liking. On another note I’m getting homesick for Maine. Looking forward to working at Camp Good News next week. Thank You Jesus!

Sunday/Monday

On Sunday I decided to do a shorter workout, but not try to meet my movement goal. In other words, I was shooting for an easy day. Today I did my usual figure 8 loop extra plus. I’m motivated to meet my goals for the day, but I don’t necessarily have the motivation to do more. The stats for yesterday— the Ridge/Woodlot Loop doing 4.67 miles in 1:19:06 for a 16:56 minute per mile pace with an elevation gain of 106 feet with an average heart rate of 107 bpm. I did a couple of running pick-ups at the end on Raynor. Today I did 8.67 miles in 2:19:26 for a 16:04 minute per mile pace with an elevation gain of 123 feet with an average heart rate of 106 bpm at a temp of 74 degrees and 84 percent humidity . My friend Chuck stopped by from his run and we caught up for a few minutes. It’s great how a little fellowship can lighten the spirits. Have a blessed day!

Ok in the Heat

I got out early for a Saturday in an attempt to lessen the blow of the heat. I did 8.62 miles in 2:30:55 for a 17:30 minute per mile pace with an elevation gain of 145 feet with an average heart rate of 102 bpm at a temp of 78 degrees and 88 percent humidity. I did 3 runs, mainly to break up the monotony. Right now I feel lethargic and plan on staying inside on this oppressive day of heat. God bless you!

Good Day

I woke up with a sense of peace and energy. I just felt better going into the day. I did 8.50 in 2:20:20 for a 16:30 minute per mile pace with an elevation gain of 142 feet with an average heart rate of 103 bpm at a cooler temp of 68 degrees and 96 percent humidity. I did the Woodlot pick-up with 2 short runs at the end.  Tomorrow may be slower with the increased temp. Have a most blessed weekend.

Adjustment

It has been good getting back into the old routine. That said, I have found I am adjusting to my workout routine again. The stuff that I did on the ship helped me to meet my goals , but it was not the same as banging out 8 to 9 miles at a stretch. With the time change and the humidity I have found that my pace is off. Also, my strength training has been a little off, although it is much better than when I came back from my last cruise. I tried for two strength sessions on the ship at a higher intensity. The time before I only did one easy workout. The results today are— 8.45 miles in 2:31:21 for a 17:54 minute per mile pace with an elevation gain of 126 feet with an average heart rate of 101 bpm at a temp of 73 degrees and 96 percent humidity. I have definitely been easing my way back. I’m just blessed to be able to do it. Have a blessed day!

Not So Hot

Yesterday it was a comfortable summer morning. Today the humidity made for a slow day. I saw my friend Chuck running along at what he called a slow pace. Me, I was walking at a slow pace. I did 8.85 miles in 2:40:08 for an 18:05 minute per mile pace with an elevation gain of 161 feet with an average heart rate of 98 bpm at a temp of 75 degrees at 90 percent humidity. Blessed to get a few chores in as well. To God be the glory!

Back Home

It seemed good to wake up in my own home heading out the door alone. I felt almost normal after a day of laying around at home. I headed out to my new usual route. I woke up on the late side of normal. It was good to listen to my familiar podcasts as I walked about. Here are the stats. 8.36 miles in 2:18:13 for a 16:31 minute per mile pace with an elevation gain of 141 feet with an average heart rate of 106 bpm at a temp of 63 degrees at 94 percent humidity. It’s so good to be home even though the time away was appreciated.

Vacation Workouts in Vancouver and In Alaska

On Friday, Saturday, and Sunday I got my activity in different ways, but I managed to get my activity and exercise points in on my watch. Friday I got the walking in walking around airports and then walking around Vancouver as well as riding the town rental blue bikes. Char and I road a bit together on the bikes. For 12 dollars a bike you can ride them all you want for 30 minute interval. The first day Char and I were hit with an overage charge for going a few minutes over. We then decided to time my rides and to change the bikes over at the next available stop. So on Saturday Char and I did a tour in the afternoon. I rode around the ark peninsula switching out bikes as soon as available. I managed not to have any extra charges. Between the biking and walking I managed to get the minutes and points in again. On Sunday I went for an early morning stroll down to the water and around the sound. With that and embarking on the ship , I managed to get the points and time in again. On Monday we were at sea I did the following workout- 2 miles walking on deck, 65 minutes on the elliptical, and 2000 meters on the rowing machine. This was my staple workout which I did on Monday-Wednesday- Friday- Saturday. On Tuesday the person in charge opened the gym late and I had an excursion so I had to stick to the deck and finished with the rowing machine for 2000 meters. I did approximately 3 sessions of 30 minutes. I was speed walking for the entire time for the first and last time of the week. I found that I was very sore, but I felt strong. Again I finished with rowing. On Thursday I was tired so I just started my watch as I left the room and left it running. I knew that my excursion was early and that I had limited time in the gym due to it opening late. So altogether I walked for 1:25:45 and then did 2000 meters of rowing. I managed to get my exercise and activity points in through my workout and walking on my excursion. I just tried to be flexible, but get the work in and not worrying about how the work got finished. I came down with a cold which in a cool damp climate and in a boat didn’t really help my energy level too much. I took yesterday and today off to travel home and to recover from the travel and 4 hour time difference. I am blessed and think that I went at the things the right way including the recovery time yesterday and today. Tomorrow Lord willing I will be back at my old routine. Thank you Lord for your many blessings!

Revisiting An Old Route

I decided to try an old route the day before I head out of town. I am writing this blog in the airport waiting for my flight to Toronto. I did the Medford/Randall/Woodlot Loop doing 8.88 miles in 2:27:05 for a 16:33 minute per mile pace with an elevation gain of 159 feet with an average heart rate of 106 bpm at a temp of 67 degrees and 91 percent humidity. I had a good streak of training which most likely will end today.  Did my strength work too, getting ahead. I will try getting my workouts in on the trip including some strength work. Have a blessed day!

Calverton Loop on a Beautiful Morn

I didn’t get a lot of sleep as I went to the Hillsong Concert last night and didn’t get home until 1. I woke up and decided to do the Calverton Loop as I would be out late and the cars would be out and on the roads. I wanted a nice quiet walk and the scenery was just beautiful with rabbits and deer out around the trail. It felt a bit sticky, but it was bearable. I took a twenty ounce bottle of water with caffeine and flavoring with me. The extra hydration definitely helps. Here are the stats- 9.32 miles in 2:36:45 for a 16:49 minute per mile pace with an elevation gain of 168 feet with an average heart rate of 105 bpm at a temp of 72 degrees at 87 percent humidity. I have been so blessed to have such a good streak of workouts in. All this started with 3.5 ish a day and I just gradually built up. Lord willing one more workout before I head out to Vancouver and then Alaska via cruise boat. I’m so blessed!  God bless you!

Almost Back

I went out this morning and almost found my old pace. I did 8.44 miles in 2:02:02 for a 14:27 minute per mile pace with an elevation gain of 449 feet with an average heart rate of 111 bpm at a temp of 67 degrees and 77 percent humidity. Off to Hillsong with friends.

Nice Low Humidity Monday

After an eventful Sunday (won’t mention the specifics) I headed out the door not really sure how things would transpire. I was a bit tired , but I had a good pace. I didn’t do any pickups I kind of just stayed with the pace. Here are the stats— 8.41 miles in 2:11:44 for a 15:40 minute per mile pace with an elevation gain of 135 feet with an average heart rate of 110 bpm at 65 at 82 percent humidity. Stomach is a little off today— feel like I have a touch of something, but I think I will be ok. Taking my daughter Kim to one of her baby appointments. Have a blessed day!

Sunday of Milestones

I have just been kind of keeping my move streak going, because most likely it will end Friday. I got up early for a Sunday since my Charlotte was speaking this morning in church. I did 8.53 miles in 2:23:58 for a 16:52 minute per mile pace with an elevation gain of 511 feet with an average heart rate of 103 bpm at a temp of 71 degrees with humidity at 84 percent. The milestone was doing 2-3 runs just to get my average pace under 17 minutes. I tried doing my mile speed walk pace which I stopped early as I felt a little twinge behind my knee. The normal walking pace immediately took that feeling away. The sprints felt ok with no knee pain on the inside of my knee. That was a pleasing thing to happen. Slowly but surely. Thank you Jesus!

Friday/Saturday

I did my new usual loop on Friday doing 8.42 miles in 2:20:21 for a 16:40 minute per mile pace with an elevation gain of 179 feet with an average heart rate of 102 bpm at a temp of 65 degrees and humidity at 91 percent. Today I felt humid, hot, and fatigued at Calverton doing 9.29 miles in 2:42:00 for a 17:26 minute per mile pace with an elevation gain of 186 feet with an average heart rate of 108 bpm at a temp of 73 degrees and 90 percent humidity. This was a milestone of sorts doing the entire loop for the first time in over 2 months. God is good! The best thing is completing workouts without residual pain.  Thanks you Lord!

Another Day of Improvement

Today as I hit the road I found a greater fluidity in my motion. I think getting off the cement gym floor and avoiding all the stairs have helped my knees to feel better. That said, I am sticking to my plan until I feel back or perhaps ride this wave longer. I did 8.39 miles in 2:11:17 for a 15:39 minute per mile pace with an average heart rate of 107 bpm at an elevation gain of 214 feet at a temp of 66 degrees and 89 percent humidity. The summer has been productive, just a bit lonely. Have a blessed day!

Improvement

Yesterday my stomach was off and I was not feeling quite right. It definitely effected how I felt during my workout. Today I felt better on this my father in laws birthday. I headed out the doing listening to Dr. Tony Evans podcast. I try listening to messages for the first half and then listen to music for the second half. I ended up at 8.45 miles in 2:21:42 for a 16:46 minute per mile pace with an elevation gain of 563(I think my technology went a little screwy as this was the same route as yesterday) with an average heart rate of 102 bpm at a temp of 69 degrees at 96 percent humidity. I am just glad yo be doing a semblance of my typical workouts. I took Bekah to work then power washed the outdoor furniture before having lunch with my wife and in-laws. Have a blessed day!

First Day

I woke up at about the same time as I usually do. I just took my sweet time getting around. My stomach was not feeling it’s best . I decided to shoot for 8 miles with a 1 mile speed walk pick up. I went to the end of the road middle country road and back and then did the figure 8 plus Apple Court. Here are the stats- 8.26 miles in 2:20:49 for a 17:02 minute per mile pace with an elevation gain of 155 feet with an average heart rate of 101 bpm at 68 degrees and 93 percent humidity. It’s raining now so I’m just getting some work done around the house. God is good!

Sunday/Monday

I did 8.44 miles in 2:23:53 for a 17:02 minute per mile pace pace and an elevation gain of 164 feet with an average heart rate of 104 bpm at a comfortable 68 degrees and 59 percent humidity. I forgot to stop my watch in the house so my pace would have been under 17. Today on the last day of my 31 st year of teaching I did 7.29 miles in 2:00:27 for a 16:31 minute per mile pace with an elevation gain of 131 feet with an average heart rate of 101 bpm at a comfortable 62 degrees and 79 percent humidity. Lord thank you!

Friday/Saturday

Friday I stepped up the milage a tick adding the Apple Court Loop to the figure 8. My last Friday of this school year. I did 7.09 in 1:55:27 for a16:16 minute per mile pace with an elevation gain of 133 feet with an average heart rate of 107 bpm at a temp of 70 degrees and 95 percent humidity. Today I did my usual 1 mile longer than usual for my weekend walk. I did my previous standard Woodlot/Ridge/Randall/Whiskers/Kastal plus loop for 8.31 in 2:25:12 for a 17:27 minute per mile pace with an elevation gain of 161 feet at a temp of 63 at a comfortable 67 percent humidity with an average heart rate of 101 bpm. I didn’t feel like doing the extra time of traveling and the walking traffic at my usual spots. Thank you Lord for your goodness!

Unexpected Speed

I hit the pavement feeling a little sluggish, but thanks to the unexpected I finished strong. Mile 1 was slower than yesterday, but my pace improved slightly. I passed my house and felt a sudden urge to visit the restroom (thanks to rotten milk that I had yesterday). The pit stop put me behind and forced my to speed walk the entire last lap to keep time. Here are my stats— 6.59 miles in 1:45:06 for a 15:56 minute per mile pace with an elevation gain of 145 feet with an average heart rate of 106 bpm at a humid 65 degrees and 97 percent humidity. I am finding that I will miss both staff and students alike when I go to summer break. Have a blessed day!

A Little Rest Makes for Quicker Feet

I got out the door at exactly the same time as yesterday, but thankfully made it back about 3 minutes sooner. I mean I’m really not pushing things rather just kind of letting the workouts come to me without forcing the issue. The key is to build up without getting hurt, and through persistence and patience hope to get back to where I was before the injury and maybe better. My goal is to get
my weight down to around 195 within a week as I’m hovering anpound or two
below 200 right now. I did 6.45 miles in 1:44:33 for a 16:12 minute per mile pace with an elevation gain of 128 feet with an average heart rate of 103 bpm at a temp of 64 degrees and 98 percent humidity. It is nice to enjoy the solitude of the morning my favorite part of the day! God bless!

Field Trip Bound

Today I am heading to Riverhead after traveling to Roosevelt. My wife Charlotte is going to mean us at the aquarium. I was tired this morning after a long day yesterday working in the yard. I did 6.43 miles in 1:47:44 for a 16:45 minute per mile pace with an elevation gain of 141 feet with an average heart rate of 100 bpm at a drizzly 65 degrees and 98 percent humidity. I just did one 1 mile walking pick up as my legs were feeling fatigued and vulnerable. Using restraint on the road to recovery. Took the pool covers off last night along with doing other yard work. Looking forward to the day. God Bless!

Monday

I started the day half excited for a new week and half anxious as to doing all the end of the year stuff. I did 6.42 in 1:44:42 for a 16:17 minute per mile pace with an elevation gain of 94 feet and an average heart rate of 103 bpm at a temp of 67 degrees and 93 percent humidity. I did 2 pick-ups doing my fastest mile in 13:51 and then another .7 mile pickup at the end. I decided to chance it a bot with the extra pick-up. I think I am at the point when I can push it at times— just have to use caution and restraint. Have a blessed day!

Saturday/Sunday

On Saturday I went to Calverton to get my workout in before going to my friend Lenny’s daughter’s wedding. I did 7.24 miles in 2:04:13 for a 17:08 minute per mile pace with an elevation gain of 147 with an average heart rate of 106 bpm at 59 degrees and 76 percent humidity. Today I did my old Greenway Trail doing 7.47 miles in 2:08:47 for a 17:14 minute per mile pace with an elevation gain of 512 feet with an average heart rate of 108 bpm at a temp of 67 degrees and 86 percent humidity. This was a milestone since I was able to complete the workout without residual pain in my knee. It was so nice to hit the trail once again. I will continue to train a few ticks below realizing that while I am improving that I am still recovering. It was a nice Fathers Day with three of my children and three of my grandchildren being with me. Have a blessed Fathers Day!

A Day Ahead

The key word as far as training goes is “restraint “. I am trying to progress while realizing that I am not back 100 percent from the injury. If I use restraint I can keep progressing. Today I started my build-up a day early doing the figure 8 Loop today instead of Saturday. I am still doing 1 mile in my workout of speed walking while backing off just enough not to cause injury. I got out in good season. It was another beautiful spring morning. I just had a blessed feeling as I did an old familiar staple to my workouts. I did 6.21miles in 1:42:11 for a 16:26 minute per mile pace with an elevation gain of 131 feet with an average heart rate of 102 bpm at a temp of 58 degrees at 99 percent humidity. Lord willing 7 miles tomorrow before attending my friend Lenny’s Daughters’s wedding in Northport. Thank you Lord for your goodness!

Rainy Thursday

I was able to have a more normal morning routine. I was a bit tired, but managed a decent cadence. I wore my rain jacket as there was a fairly regular light rain. I did 5.2 miles in 1:27:03 for a 16:44 minute per mile pace with an elevation gain of 133 feet with an average heart rate of 99 bpm at a cool 59 degrees with 80 percent humidity. I am definitely feeling stronger and getting better, yet I feel like that is the result of using restraint and progressing at a determined pace. I am just grateful to be able to train again. Thank you Lord!

Day 3 of early starts

The funny thing is that my early starts are my recent standard wake-up times. I am still building up and I am fine with that. I feel good that even though I am not close to where I was I am building strength without being hurt. I am going to continue to build , Lord willing without just jumping back into my old workout routine. Today I did 5.2 in 1:28:04 for a 16:55 minute per mile pace with an elevation gain of 87 feet with an average heart rate of 101 bpm at a cooler 56 degrees at a comfortable 69 percent humidity. Rode to work with Mr. Cesar. Have a blessed day!

Earlier Tuesday

I had to get up early so that I could get my workout in before I had to go to Mr. Cesar’s house. I am going with him to work so that I can pick my car up from the garage in Roosevelt. It was warm and drizzly. My legs were a little stiff and slow moving this morning. I did 5.11 in 1:29:47 for a 17:34 minute per mile pace with an elevation gain of 119 feet with an average heart rate of 99 bpm at a temp of 69 degrees and 93 percent humidity. Needed my race walk strider at the last .7 miles just to get the pace borderline respectable. Have a blessed day.

Early Monday

Today I woke up not knowing how the whole field day scenario was going to play out. I knew the forecast was for rain, but I didn’t know exactly what our principal wanted to happen with an unpredictable weather day effecting our field day. Ultimately, I decided to start the day and go as long as I could. I started my day out early doing 5.19 miles in 1:28:38 for a 17:04 minute with an elevation gain of 106 feet with an average heart rate of 100 bpm. Kind of tired now. Have a blessed day!

Friday, Saturday, Sunday

I finished out my last day of the roughly 4.5 mile workouts. Next week hope to go a tick or two over 5. Saturday and Sunday were done in Calverton in ideal sunny and dry conditions. My knees were sore on Saturday. The knees were much better on Sunday. Here are the stats- Friday— 4.48 in 1:16::08 for a 16:37 minute per mile pace with an elevation gain of 85 feet with an average heart rate of 97 bpm at 61 degrees Saturday— 6.06 miles in 1:40:41 for a 16:34 minute per mile pace with an elevation gain of 109 feet with an average heart rate of 105 bpm at 69 degrees and 58 percent humidity: Sunday— 6.1 in 1:42:25 for a 17:01 minute per mile pace with an elevation gain of 124 feet at a temp of 61 degrees. I’m grateful that despite the trials of life God is faithful. Thankfully, this weekend in between a busy schedule I have gotten a bit ahead in strength training. Have a blessed evening.

Ticked Off

I did the same distance using a different course. I did Ridge and Woodlot as a Loop. I did my race walk stride the last .7 miles. This way I can slowly acclimate to my traditional power walking workouts which Lord willing I should be doing in a few weeks. I know I am not back to 100 percent and am still recovering and building strength. I took three ticks off me, I think from mowing my lawn yesterday. Today I am blogging from my car on the Babylon Turnpike as my wife’s vehicle stalled out. Today is my step son’s birthday! Have a blessed day!

Tuesday/Wednesday

I did 4.5 miles at a 16:55 minute per mile pace today and 4.52 miles at a 17:05 minute per mile pace yesterday. It was in the 40’s yesterday and in the 60’s today. I have been busy in good ways. I added a modified race walk stride the last .7 miles of the workout. I’m trying to add elements without aggravating my injury. It’s so nice to get out in the morning. A good day doing career day today!

Sunday, Monday

I did 4.6  Sunday and 4.53 this Monday morning. Both mornings were cool, sunny, and comfortable. It seems as if I have never missed a day of training. I simultaneously have to resist the urge to go faster and to enjoy just being able to walk without discomfort or residual irritation. I am grateful. I have been able thankfully to attain all goals on my watch even though it may take the whole day to accomplish my movement goal. God is good. Have a blessed day!

Turning the Dial Ever So Slightly

I woke up later than on weekdays, but earlier than a typical Saturday. This was no typical Saturday with my father in law going to the hospital again with breathing problems. My wife went with her father to the ER forgoing her WW meeting. I decided to head out the door after praying with my wife for my loop while adding approximately 1 more mile. The pace is still easy, but I am grateful that I can get out without pain. I picked up a skim milk iced DD latte with .6 miles to go. It’s the simple things sometimes that make life worth it. This is one of my favorite times of the year. Around this time 14 years ago my friend Andy and his friend ran the Moosehorn for my longest run ever. Andy ran a few extra miles, but I was satisfied. It was this time of year 28 years ago when I was walking because my hip wouldn’t allow me to run. Little did I know that in a year I would be engaged to marry. 9 years ago at this time I was living at Shady Pines waiting for the last day of school to move to New York. I had given up my lawn business at this time so I just kind of enjoyed my evenings after school by walking at the airport. God is the captain of my ship. I am thankful that I never walk this life alone. God bless!
 Workout — 4.58 miles in 1:23:32 for an 18:13 minute per mile pace with an elevation gain of 121 feet and an average heart rate of 94 bpm at 60 degrees and 89 percent humidity.

The Day Before the Dial Switches

Today I was tired , but I still was happy just to be able to get out and enjoy the morning. I was a bit slower today, but that’s ok. I did 3.61 in 2:05:59 for an 18:14 minute per mile pace. Lord willing tomorrow I start doing the same loop while adding Apple Court basic. Have a blessed day!

Cool and Overcast : Day 7

I headed out the door a bit tired, but for once I was glad that I wasn’t speed walking. Just able to walk and enjoy my surroundings. The bright colors or spring exploding through the drab of the drizzle. Even though I am not 100 percent, I am hopeful that on Saturday morning that I should be able to add  the distance— albeit somewhat gradually. I did 3.61 miles in 1:03:31 for a 17:33 minute per mile pace. I watched the movie Aladdin with our select group of 6th and 7th graders. So grateful to be able to do what I can right now. God Bless!

Patience

It has been nice having a more normal morning started off with a Bible reading and a walk. Thankfully, I have managed 6 days in a row. Yesterday 3.65 miles and today at 3.65 mile. I did just over 18 minutes a mile yesterday with today being just over 17 minutes per mile. My leg is still a little stiff after sitting for a bit. My knee just feels a little off, but there is no pain. So I am enjoying where I am at. The key is getting to the point where you can workout without pain and without feeling worse off because you did the workout. My vacation week when I did the long easy 9 milers, I could complete the workout without pain, but I always paid the price afterwards with stiffness and throbbing. The goal is to do this through Friday and the starting Saturday to add going down Apple Court and back adding on to my loop.  All subject to how the leg is holding up, and allowing for needed changes. Have a blessed day! Nice cool breezy overcast spring morning here. Weight just under 200– time to get it back to the 195 on Sunday.

4 Days

I haven’t blogged lately, as I didn’t really have a clearly defined plan. I overall tried to stick to the plan mentioned two blogs ago.  Within that frame I look for opportunities to push forward when possible without doing two steps backwards. A week ago Sunday my legs felt ok, even did a set of hex bar deadlifts the night before. I decided to do the Greenway trail before church. I did ok and moved along smoothly, yet I felt that things weren’t quite rite. Just before mile 6 I felt a twinge of pain inside my inner left knee. I would have stopped it there if I had been on a track— but I still had nearly 2 miles to go. I walked and finished ok, but I knew that this was a setback. The day before I was walking normally and now I was back to the drawing board. I did ice and ibuprofen and stuck to ab and upper body stuff. By Tuesday the acute pain had subsided. By Wednesday I felt like I had the previous Friday. On Thursday I felt as if my leg was back to where it was last Saturday. On Friday, after coming home from visiting my father in law at the hospital— I walked the Ridge Road loop which is roughly 3.5 miles. I felt none of the soreness that had followed my other walks. I mean, there was and is a little stiffness. My leg is not close to 100 percent, but it is good enough to walk normally for 3.5 miles without pain— that’s progress. My goal is to do this loop and variations of it for a week through this Friday. The plan is to increase by .5 miles or 1 mile the distance for the next week. The goal is to get strength back in the leg without overtaxing and hurting the leg. For now, I know my leg is not back. I am grateful to do some training without pain. That is a true blessing. God is teaching me and God is using me.
 Even though I am blogging about my training, I realize that there are many other bigger things going on in my life. I am so grateful to be at this point. Thank you Jesus.