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.