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!