Shortest Day of the Year

 I am a little off. Not quite feeling 100 percent. A little congestion and a little cough. I forgot to start my watch until a little past the mile mark. Fortunately I remembered to get the watch going. My measurements are estimates — I did 8.7 miles in 2:20:00 for a 16:12 minute per mile pace with a 180 foot elevation gain with an average heart rate of 166 bpm with an average cadence of 128 spm at 29 degrees. Looking forward to after Christmas. God bless!

Tired but Still Moving

 This time of year is both glorious and tumultuous.  The fatigue level is high with teaching, life, and workouts. There are times when you must be patient with others— but also, be patient with yourself. There are divisions, but sometimes it’s better to focus on today and let God work on tomorrow. Something’s He has to fix. Today I did the 3 x Woodlot with a shortened 3 rd lap and a short out and back on Woodlot’s biggest hill. I did 8.64 in 2:19:00 for a 16:05 minute per mile pace with an average heart rate of 156 bpm with an elevation gain of 240 feet with an average cadence of 128 spm at 33 degrees. Fighting off some sickness and the Lord is helping me to keep going. The thank you Lord!

Okay With Slow

 I have been battling fatigue and a mild cold. Thankfully I have been able with the Lord’s help to keep moving forward. I did the new usual Woodlot, Kastal, Randall Loop doing 8.74 in 2:24:05 for a 16:29 minute per mile pace with an average heart rate of 136 bpm with an elevation gain of 233 feet at an average cadence of 125 spm at 32 degrees. I’m grateful for the strength the Lord provides. My Christmas’s are so different here in New York. No singing solos or in groups, no youth group, no coaching. Seemingly the things that I am best at I no longer do. I’m trusting in the Lord’s plan . His way is best. God bless you!

Thursday/Friday

 Thursday: Everything I did on Thursday took a lot of effort. I had a lot of curveballs thrown my way. Thankfully, I was as able to persevere with the Lord’s help. I did the usual workout doing 8.70 miles in 2:19:40 for a 16:03 minute per mile pace with an average heart rate of 170 bpm with an elevation gain of 195 feet with an average cadence of 129 spm at 35 degrees. The funny thing is the day after my physical I felt kind of poorly although not sick.

Friday: I did the Medford/Randall Loop doing 8.88 miles in 2:25:41 for a 16:24 minute per mile pace with an average heart rate of 163 bpm with an elevation gain of 318 feet at an average cadence of 126 spm at 44 rainy degrees. Life is good , but it has been challenging. Looking to the Lord for his help with my car.

A Little Rest, A Little Better

 I got to sleep fairly early last night due simply to being really tired. I’m OCD about my routines and having company in the house definitely changes your routine. Thankfully I’ve done okay with everything.  I got out at the usual time and did 8.63 miles in 2:17:34 for a 15:56 minute per mile pace with an average heart rate of 88 bpm with an elevation gain of 252 feet with an average cadence of 130 spm at 27 degrees. I saw another falling star. This usually is the time of year for falling stars. Some of these stars seem to be so close. I have my physical tonight. Char is at Foxwoods with her cousin Mandy. It will be an active yet quiet night tonight- Lord willing. May God bless you my friends!

A Falling Star

 I woke up, tired again. I woke up anyway and got the work in. I saw a falling star on Woodlot as I was near the beginning of my workout . I did 8.65 miles in 2:20:11 for a 16:12 minute per mile pace with an average heart rate of 121 bpm with an elevation gain of 188 feet with an average cadence of 128 spm at 27 degrees. The Lord be praised!

Snowy Morning , 2 More Weeks

  It was a good but hectic week with nonstop entertaining. It was equally good and fatiguing. This is what must be done to keep the family ties together. We might have different levels of connection with different family members, but love and the Lord must be our guiding source. Some family members I feel close to and other members it’s rather superficial even though we have known each other for years. You can only go as far in a relationship as the other person wants.

Today I did my new standard route. It’s nice this time of year seeing all the lights and decorations. The days are short and the darkness reigns in this late fall season. Here are the stats: 8.67 miles in 2:20:41 for a 16:13 minute per mile pace with an average heart rate of 91 bpm with an elevation gain of 198 feet at a cadence of 127 spm at 32 light snowy degrees. Thank you Lord for good health and your presence!

Again

 I felt like yesterday deserved a repeat, so I did the same course. I like this course because it’s well lit and quiet. I felt slightly more energized and things went smoothly today— so I’m grateful for that. I did 8.64 miles in 2:17:29 for a 15:54 minute per mile pace with an average heart rate of 171 bpm with an elevation gain of 220 feet with an average cadence of 129 spm at around 50 degrees. I’m grateful that even though I can’t do some things that I used to be able to do, I am blessed to be able to get out in the mornings and stay healthy. Thank you Jesus!

Dec. 5,6,7 Monday, Tuesday, Wednesday

 Monday- 3 x Woodlot with Shortened Trail Lap: 8.66 miles in 2:20:25 for a16:13 minute per mile pace with an average heart rate of 100 bpm with an elevation gain of  186 feet at an average cadence of 128 spm - it was cold.

Tuesday- The 2 x Woodlot Ridge plus loop for 8.6 miles in 2:20:19 for a 16:18 minute per mile pace with an average heart rate of 82 bpm with an elevation gain of 194 feet with an average cadence of 128 spm on another cold morning.

Wednesday- I did Apple Court, Kastal, Woodlot, Randall, with 1 x Ryan on the way back for 8.64 miles in 2:15:03 for a 15:37 minute per mile pace with an average heart rate of 119 bpm with an elevation gain of 7 feet at an average cadence of 129 spm on a rainy 57 degree morning with a lot of slow ups occurring.

It is wonderful how Jesus provides each day. Though things change, He wants our sufficiency to be in Him!

Later not Late

 I had a blood draw this morning which means half a day at work. I slept in until 4:03. I was very sleepy despite a bit more sleep. I got around slightly more leisurely which is very nice. I did the Longwood Loop doing 9.05 in 2:28:23 for a 16:26 minute per mile pace with an average heart rate of 82 bpm with an elevation gain of 234 feet with an average cadence of 129 spm at 34 degrees. My arthritis was bothering more than usual today. I am great for a good fitness level. I am seeking to better my performance. Hiking on uneven ground bothers my knees a lot and slows me down big time. I can’t run without pain. I have little speed or quickness which used to be my strength. I’ve been settling for about 15 years now. I am in the belief that I can do better with His help. I’m not sure if that means injections in my knees or some sort of surgery. Maybe I just need to tough it out a bit longer. Enough of this for now.  Have a blessed weekend!

Wednesday, Thursday

 Wednesday- I forgot to set my alarm. Decided to go for it anyway. I did the Ridge Route doing 8.73 miles in 2:14:35 for a 15:25 minute per mile pace with an average heart rate of 135 bpm with an elevation gain of 187 feet with an average cadence of 132 spm at 44 degrees. I made decent time all things considered— not too late to school.

Thursday- I was back to my regular schedule doing the Medford/Randall Loop doing 8.88 miles in 2:20:22 for a 15:48 minute per mile pace with an average heart rate of 174 bpm with an elevation gain of 271 feet with an average cadence of 130 spm at 39 windy degrees. Tomorrow I miss school in the morning for a blood draw for my physical. Have a blessed day!

Bad Night, Better Morning

 I have a habit of saying what I think, even when my words will bring about a terrible reaction. Last night I ended up sleeping upstairs. It reminded me of my first marriage. This morning was slightly better. I did my workout anyway doing 3 x Woodlot with a short last lap going up the hill and through the woods. I did 8.71 in 2:17:21 for a 15:46 minute per mile pace with an average heart rate of 105 bpm with an elevation gain of 172 feet at an average cadence of 129 spm at 38 degrees. My friend Ivan celebrated 21 years of narcotic’s sobriety. It was a good occasion which lead me to a bad spot. Good night all!

November 24,25, 28

 Nov 24- Hope,Maine- Route 105/Molynaux Road- 8.08 in 2:00:33 for a 14:54 minute per mile pace with an average heart rate of 79 with an elevation gain of 421 feet with an average cadence of 132 spm at 23 degrees.

November 25- Loop, Pastors Road x 3, and Howe Hill and return for : 9.01 for a 2:21:33 for a 15:43 minute per mile pace with an average heart rate of 142 bpm with an elevation gain of 823 feet with an average cadence of 129 spm at 35 degrees in Hope.

November 28 in Ridge: 8:57 miles in 2:20:04 for a 16:20 minute per mile pace with an average heart rate of 169 bpm with an elevation gain of 215 feet at an average cadence of 127 spm at 51 comfortable degrees. 

Good workouts in a place I love deeply! God bless you!

Hit the Hills

 I woke up this morning not really with a definite plan so I just went with my instincts and did the 9 x hill loop on Raynor.  It’s been a long time since I did this , but I decided to stay close to home and maybe cut back slightly on my time. I did 8.38 miles in 2:16:06 for a 16:14 minute per mile pace with an average heart rate of 159 bpm with an elevation gain of 232 feet with an average cadence of 130 spm at 43 degrees. Tomorrow Lord willing in Hope , Maine.

Monday 11/21/22– Tuesday 11/22/22

 Monday: I did the Ridge Loop on my last day of physical therapy. I did 8.69 in 2:20:22 for a 16:08 minute per mile pace at an average heart rate of 86 bpm with an elevation gain of 176 feet at an average cadence of 127 spm at 29 cool degrees.

Tuesday: I did the Randall/Raynor loop doing 8.89 miles in 2:22: days o for a 16:00 minute per mile pace with an average heart rate of 142 bpm with an elevation gain of 213 feet with an average cadence of 129 spm at 40 degrees.

Two decent workouts. I’m thankful and grateful for good health! God bless!

A Change of Pace

  I was able to get up an hour later as I had a doctor’s appointment. I did the Longwood Loop for the first time in a long time. It was probably our coolest morning yet. The colors in the sky are very pretty in the autumn. I took it easier as I was not pressed for time. My car broke down in the middle of a busy highway last night. Fortunately, God sent me someone to push me out of the road. I think it was an Angel, but if not God sent this person.  He said God bless as he shook my hand and got in my car .  I had to walk 2 miles home after.

This morning- 9.09 miles in 2:27:47 for a 16:15 minute per mile pace with an average heart rate of 90 bpm with an elevation gain of 242 feet at an average cadence of 126 spm at 36 clear degrees. Have a blessed day from the Most High!

Tuesday/Wednesday/Thursday

 Tuesday: Woodlot 3 Times-  8.67 miles in 2:16:08 for a 15:41 minute per mile pace with an average heart rate of 100 bpm with an elevation gain of 4 feet at an average cadence of 128 spm at 35 degrees.

Wednesday: 2 x Woodlot-Kastal-Ridge plus 1 x Woodlot steep hill: 8.59 miles  in 2:25:46 for a 16:11 minute per mile pace with an average heart rate of 133 and an elevation gain of 277 feet with an average cadence of 126 spm at 50 light rainy degrees.

Thursday: Medford/Randall Loop : 8.92 miles in 2:17:41 for a 15:25 minute per mile pace with an average heart rate of 137 bpm at an elevation gain of 116 feet with an average cadence of 130 spm at 39 degrees.

I think my overall improved pace is attributed to my physical therapy which has improved my flexibility  and thus probably my stride length. I still have some pain limitations, but physical therapy has provided some improvement. I will see if there is any medical help the doctor can give me to help with my arthritis and other issues. I am grateful for what I can do. Looking forward to Lord willing the Disciple concert on Saturday— also playing Amongst the Giants and The Protest.

Have a God blessed day!

Friday/Monday

  Friday I did an easy hike in Brookhaven doing 8.74 in 2:57:57 for a 20:21 minute per mile pace with an average heart rate of 71 bpm with an elevation gain of 348 feet at 62 degrees. 

Today I did the usual doing 8.63 miles in 2:16:55 for a 15:52 minute per mile pace an average heart rate of 165 bpm with an elevation gain of 195 feet at 40 degrees. I have a physical therapy appointment tonight Lord willing. Have a blessed day!

Unexpected Early Return

 I have walked a bit everyday except for Saturday, mainly to help me sleep and get out of the house. I felt tired and my throat itchy on Saturday morning. I took a Covid test and it came back positive. I quickly left for CityMD to get an official test and hopefully some medical. I was fortunate to get in quickly and by the end of the day I had my medication. The Covid mainly was like a cold, but the medication really helped. This morning I did my regular workout and went to school. Thankfully I feel good , just have to wear a mask for 5 days. I did the 3 x Eleven Woodlot Loop with the third lap cutting across the trail after going up and down the first big hill. I did 8.68 miles in 2:16:42 for a 15:45 minute per mile pace with an average heart rate of 171 bpm at an elevation gain of 208 feet at an average cadence of 127 spm at 47 degrees. It’s disappointing that I didn’t get to go on the mission trip, but God had other plans. Teaching at school today. Had some good visits with my daughter Rebekah! Have a blessed day!

Closing

 This workout feels a little bit like an ending. Lord willing, next week I will be in the DR with our mission team. I’ve been trying to get prepared for the trip as well as get things done here. Physical therapy has been helpful.  I really didn’t think it would have the positive impact that it has— but it has been transformative. It’s not a panacea, but it is a powerful tool for which I am grateful. Today I did the speed limit sign and back plus the two Woodlot/Ridge Loops. Here are the stats- 8.61 miles in 2:13:36 for a 15:30 minute per mile pace with an average heart rate of 172 bpm with an elevation gain of 178 feet at an average cadence of 129 spm at a foggy 51 degrees. I saw a falling star fall very close to me and it was very low.  I pray that the Lord uses me and the team next week and that we all remain healthy. 

I hope to do some low key walking next week, 50-100 pushups most days, and a modified physical therapy. The mission trip will be the focus. God bless you my friends!

Foggy Thursday

 It was indeed a foggy morning— although it was clear outside. The fog was all in my brain. I’m a bit fatigued from trying to get all of my school work done before my mission trip. This also involves getting prepared for the mission trip with packing and getting my devotions prepared. I did the Ridge Loop doing 8.74 miles in 2:24:19 for a 16:30 minute per mile pace with a heart rate of 155 bpm with an elevation gain of 164 feet at an average cadence of 126 spm at 52 degrees. Praying to the Lord for good health. Thanks for your goodness Lord!

November

 Tuesday- Ridge Road- 8.75 miles in 2:21:53 for a 16:12 minute per mile pace with an average heart rate of 155 bpm with an elevation gain of 172 feet at an average cadence of 127 spm at 59 damp degrees.

Wednesday- Medford/Randall- 8.96 miles in 2:26:26 for a 16:06 minute per mile pace at an average heart rate of 158 bpm with an elevation gain of 162 feet with an average cadence of 127 spm at 57 bright and clear degrees.

It has been a good little stretch of training. The physical therapy is helping my knees feel better and my weight is slowly moving down to my low normal. God is good. I am looking forward to our mission trip to the DR next week!

Finished

 The month of October was a productive month of training.  The pace has been starting to improve lately and hopefully stays in the 15’s and low 16’s.  Physical therapy has been helpful.  I still deal with minor things everyday, but that seems to be life in the 50’s. I did 8.69 in 2:20:26 for a 16:09 minute per mile pace with an average heart rate of 165 bpm with an elevation gain of 183 feet at an average cadence of 126 spm at 55 degrees. I don’t feel sick, but I feel a little “off”.  I do feel better with lunch in my stomach.  I have PT tonight. I have plenty of time , but I am working to get my work done before I go to the DR next week. Thank you Lord for your strength!

Here We Go Loop-D-Do

  I got out in good season again. I was a little sore from PT last night, but my spirits were good and thankfully my pace wasn’t bad either. I did the Woodlot Loop 3 times with the third lap being shortened by cutting through the path. I also do a short out and back on Woodlot going up and down the two little hills. My weight is slowly dropping thankfully.  I think the physical therapy is a good idea.  I’m not sure that it will fix all of my knee problems, but I like the training and am getting some good ideas. I did 8.79 miles in 2:16:34 for a 15:32 minute per mile pace with an average heart rate of 162 bpm with an elevation gain of 205 feet at an average cadence of 131 spm at a breezy 49 degrees.  The smells and feel of autumn filled the air.  Have a blessed day and a good weekend!

Randall

 I decided to give the Randall Route a go this morning.  I just did the basic loop trying to keep the workouts under 9 miles. It was a beautiful morning and I did not see a soul until the very end of my route. I did 8.76 miles in 2:15:03 for a 15:24 minute per mile pace with an average heart rate of 167 bpm with an elevation gain of 150 feet with an average cadence of 129 spm at 58 degrees.  A little tired today. I have physical therapy at 6 tonight. God bless!

Contentment

 Today was a very average day, but it was a good one. The reason it was good had all to do with attitude. I did not fret about what time I would get back and I did not fret when I had to make a couple of quick pit stops. Because I was relaxed, things went smoother. I actually made it to work in good season even though I was as a little behind. I did the Medford/Randall Loop doing 8.96 miles in 2:28:15 for a 16:33 minute per mile pace with an average heart rate of 98 bpm with an elevation gain of 299 feet at an average cadence of 125 spm at 62 mild degrees. Thing’s always take more time and more effort than you think. Being patient with yourself is essential. God bless you friends— have a blessed day!

Decent Workout after Little Sleep

 Sometimes you just can’t sleep, which doesn’t happen very often for me.  I just try to remain still and rest even if I am not sleeping. I did the standard workout doing 8.62 miles in 2:18:13 for a 16:01 minute per mile pace with an average heart rate of 161 bpm with an elevation gain of 196 feet with an average cadence of 127 spm at a mild 62 degrees. Physical therapy was helpful last night and tonight I start my home sessions of physical therapy. Thank you Lord for your goodness!

Good Beginning

  I was tired last night. Thankfully, I woke up with at least an average amount of energy. I did the Medford/Randall Loop doing 8.93 miles in 2:24:54 for a 16:13 minute per mile pace with an average heart rate of 170 bpm with an elevation gain of 265 feet with an average cadence of 127 spm at 57 degrees.  I had some off and on knee pain in different places. My stomach has been a little off as well. I have physical therapy tonight in Rocky Point. I have two of my granddaughters over for supper. Have a blessed day!

Trying to Be Unconscious

 Every morning I judge my day by my start time and other factors.  I become overly analytical of stops, slowdowns, and so-forth. Today I determined to try to be more in the moment. I think I did better. I did 8.79 miles in 2:18:00 for a 15:41 minute per mile pace with an average heart rate of 176 bpm with an elevation gain of 190 feet at an average cadence of 129 spm at 51 degrees. The music on TheBlastFm- Blasezoic has been really good this week. One more day until the weekend. God bless you!

No Matter How far ahead I get…

 I always seem to end up in the same place:) .  I got out slightly earlier and went slightly further. My pace was about the same as yesterday’s pace, but with the early start I got back earlier.  It seems that even though the work went great, other things popped up and kept me at my usual pace. Here are the stats— 8.85 miles in 2:18:25 for a 15:37 minute per mile pace with an average heart rate of 158 bpm with an elevation gain of 144 feet at an average cadence of 129 spm at 46 degrees.

When I got back from my workout I noticed ice on my windshield. Colder weather is here. Have a blessed day!

October 18,19

 Tuesday- Medford/Randall: 8.89 miles in 2:29:19 for a 16:47 minute per mile pace with an average heart rate of 132 bpm with an elevation gain of 196 feet at an average cadence of 124 spm at 54 overcast degrees.Wednesday - 3 times around the Woodlot loop cutting through the trail on the lad loop : 8:81 miles in 2:17:43 for a 15:38 minute per mile pace with an average heart rate of 147 bpm with an elevation gain of 188 feet at an average cadence of 128 spm at 46 degrees.

Wednesday was a surprise. My pace was at my summertime pace which had seemed to pass me by. My knees have felt better than they have for quite sometime. Praise God! Have a blessed day!

No sleep, no problem

 I did not sleep well last night.  I just seemed to have a lot running through my mind, that’s okay though. I am glad that I was able to get some sleep and was able to get a decent workout in— all things considered. When I can’t sleep, I believe this is because God wants me to pray— so that’s what I did. This morning it was sort of overcast, forecast is rain.  The workout ended up being completely dry thankfully. I did 8.59 min 2:21:56 for a 16:31 minute per mile pace with an average heart rate of 137 bpm with an elevation gain of 203 feet at an average cadence of 125 spm at 54 overcast degrees. Have a blessed day!

Another Rainy Day

 This morning I was a bit nervous as I’m taking thyroid medication again. I’m losing some function and need some synthetic hormones.  I was a bit hesitant as the last time I took this medication, it made me quite irritable. So far I am feeling just fine. I guess I am at such a deficit that this med is helping this time. 

  The rains came throughout the night , but fortunately there were only a few brief light showers. I did 8.56 miles in 2:20:44 for a 16:26 minute per mile pace pace with an elevation heart rate of 154 bpm with an elevation gain of 251 feet at an average cadence of 126 spm at 58 overcast drizzly degrees. Looking forward to the weekend— my oldest daughter Ericka turns 29 on Sunday. God is good!

Good Morning Mr. Slowpoke

 I got out early, which kind of kept me somewhat on time even though I was slow.  I was very tired when my alarm went off and drank my cup of coffee asap to kind of kickstart my morning. It was an overcast morning with several showers.  I was still feeling the effects of a long day yesterday with a doctor’s appointment and Bible study.  I am now on a thyroid medication and am scheduled for an X-ray on my knees and physical therapy for my knees.  I’m trying to be reactive to my ailing knees and pro-active so that I can keep training. Stats for the morning— 8.92 miles in 2:29:12 for a 16:43 minute per mile pace with an average heart rate of 104 bpm with an elevation gain of 245 feet at an average cadence of 124 spm at 62 degrees. Have a blessed day!

A Little Longer

 I decided today to go slightly longer and to do a different route. There is something about going along Medford, Randall, and Whiskey Roads in the fall. These roads are surrounded by tall trees.  I got out in good season and had a new level good pace. I did 8.85 in 2:23:59 for a 16:16 minute per mile pace with an average heart rate of 92 bpm with an elevation gain of 200 feet at an average cadence of 127 spm at 57 degrees. I got a little strength work in bed I left for work. Doctor’s appointment tonight and Bible study. Have a blessed day!

Good Feeling

 I headed out this morning with a good feeling. My body felt decent as well as my thoughts were positive.  Things weren’t perfect, but they were good. I did my usual route and I saw no one this morning.  The deer were out and moving, but that was it. Here are the stats- 8.59 miles in 2:19:57 for a 16:17 minute per mile pace with an average heart rate of 139 bpm with an elevation gain of 172 feet at an average cadence of 126 spm at 54 degrees.  Tomorrow’s I have my doctors appointment to check up on the effectiveness of my blood pressure medications which has been good.  God has truly blessed me. Have a blessed day!

Monday Stroll

   It’s Indigenous Peoples or Columbus Day so that means no school— again. I don’t mind my job at this time, but I do enjoy the break from the commute.  I decided to do a regular walk today as it seems to be easier on my body.  I will do the speed walking on the days when time is of essence.  I did the usual loop doing 8.69 in 2:36:21 for a 17:59 minute per mile pace with an average heart rate of 73 with an elevation gain of 236 feet with an average cadence of 116 spm at 51 degrees. I saw a few more people this morning as I was out later. Back to the regular grind tomorrow. God bless!

Feel Good Friday

 Today was certainly not a World breaking day, but it kind of felt like one.  On Friday’s I give myself the luxury of having a Five Hour Energy to help me jump start the day. I woke up in good season and got out a bit earlier.  My pace was average by my new slow poke current standards.  Taking Instaflex Advanced Formula has helped with knee pain.  It’s a little pricey, but it makes my workouts noticeably more tolerable. This morning it was comfortable out.  It’s amazing how a car pulling out of a driveway or coming down the road in a bad spot forcing me to move can be so annoying early in the morning. Here are the stats for the day- 8.60 miles in 2:21:58 for a 16:30 minute per mile pace with an average heart rate of 161 bpm with an elevation gain of 207 feet at an average cadence of 125 spm at a slightly overcast 60 degrees. Have a blessed weekend. Going to a wedding upstate about 2 1/2 miles away tomorrow. Always something going:)

Good/Bad

 This was a day of good things and bad things happening. First, I woke up slightly earlier.  Secondly, my stomach was irritated which meant a little more time in the restroom. I got ready early, but my shorts were on inside out— with my shoes on. I had a good pace going, but my stomach forced a couple of stops. When all is said and done , everything about washed. Here are the stats- 8.62 miles in 2:19:55 for a 16:13 minute per mile pace with an average heart rate of 156 bpm with an elevation gain of 218 feet at an average cadence of 125 spm at 59 degrees. I’m thankful for the many blessings that Jesus gives me every day— even when there is difficulty, there is even more grace!

Day of Atonement/Yom Kipper

 Another day off. This school year has been filled with short weeks.  Days like today often provide opportunities to get a little ahead on the day to day things and to do the little things that you would have to cram into a busy day. I woke up later, getting some extra sleep and then headed out to do the Calverton Loop. I did the Loop going the opposite direction. I feel like the workout was decent considering the knee issues that I have been dealing with for the past couple of months. I was glad that last night my daughter Ericka and her girls were able to come over for supper. On the trail this morning I only saw one Biker and two other walkers. Now for the stats- I did 9.41 miles in 2:57:54 for an 18:54 minute per mile pace with an average heart rate of 73 bpm at an average cadence of 112 spm at an elevation gain of 306 feet including 5 times up and down the stairs on the trail at 58 drizzly degrees. It was a beautiful autumn morning. God bless you my friends!

The Rainy Morning Blues

 Today was a day of slow, sore, and late. I did the usual loop, in the steady cold and light rain. I just couldn’t seem to move any faster. The knees are better than two weeks ago , but not as good as two months ago. I’m hoping that I can get back to at least two months ago. I did 8.63 miles in 2:25:06 for a 16:49 minute per mile pace with an average heart rate of 160 bpm with an elevation gain of 301 feet at an average cadence of 124 spm at 53 rainy degrees. Have a blessed day!

I Want Your Blood

 Today I headed out later as I was going into work at noon since I had a blood draw for my doctor. This means my morning and day are not so rushed.  In fact I like my job right now, praise God. I did the Longwood Loop doing 9.12 miles in 2:34:43 for a 16:57 minute per mile pace with an average heart rate of 146 bpm with an elevation gain of 309 feet at an average cadence of 123 spm at 53 rainy degrees. I was able to talk with my mother and my daughter Ericka as well as move the two upstairs air conditioners down to the cellar. God bless you!

Perspective

 Today would have been a dud workout 6 months ago, but it also is way better than not being able to workout. I still get the thrill of the autumn air hitting my face in the morning. I see the beauty of a pink sky just before a late sunrise. I still get the think time in the early morning hours. Thankfully I made it to 200 miles for the month.  Perspective is important. Yesterday we received official word that my mother-in-law Gill has Alzheimer’s.  Sobering, but not surprising.

This morning I did 8.61 miles in 2:22:23 for a 16:32 minute per mile pace with an average heart rate of 158 bpm with an elevation gain of 190 feet at an average cadence of 124 spm at 56 degrees.  Looking forward to the weekend and the possibility of getting the end of the hurricane. God bless you!

Feel Good Thursday

 This morning I went about my morning workout and preparations with a positive attitude.  Instead of overthinking and analyzing, I just kept moving and going forward. I didn’t go fast , but things worked out okay. I did 8.61 miles in 2:23:42 for a 16:41 minute per mile pace with an average heart rate of 154 bpm with an elevation gain of 173 feet at an average cadence of 124 spm at 57 degrees. I had a good talk with my brother this morning on the way to work. God bless!

Tuesday/Wednesday

 Tuesday marked my last day of vacation:  It turned out to be a busy day with Jace stopping by a couple of times to get rid of brush behind our fence. I did the Longwood Loop doing 9.12 miles in 2:38:09 for a 17:20 minute per mile pace with an average heart rate of 166 bpm with an elevation gain of 259 feet at an average cadence of 123 spm at 61 degrees.

Wednesday: I did 8.65 miles in 2:23:54 for a 16:38 minute per mile pace with an average heart rate of 161 bpm with an elevation gain of 191 feet with an average cadence of 125 spm at 57 degrees.

I’m somewhat reconciled that I am slower with more aches and pains.  On occasion I will rip off a good time, but that is the exception. I’m grateful for the ability to still workout. I have to embrace the now and forget the past. Easier said than done. God bless you!

Holiday Early Workout

 I didn’t set my alarm, but I did wake up early. I leisurely bided my time until I actually got out of bed. My pace was definitely moderate paralleled to my attitude. I did the Medford/Randall loop doing 9.27 miles in 2:40:05 for a 17:16 minute per mile pace with a 169 bpm heart rate and an elevation gain of 192 feet at an average cadence of 123 spm at 61 degrees. A blessed day! My wife’s relatives are heading home today. It’s been a good visit. God bless you my friends!

The Day After Dead

 Yesterday, I was hit by extreme fatigue. It ended with me calling it an earlier than usual night. Thankfully in the morning after my five hour energy and small coffee I was off and going. I did my new loop in reverse.  The new direction was refreshing as well as the cool autumn air, reviving my spirits. I did 8.59 miles in 2:18:58 for a 16:11 minute per mile pace with an average heart rate of 118 bpm with an elevation gain of 254 feet at an average cadence of 126 spm at 55 comfortable degrees. This weekend we will be entertaining Charlotte’s cousin and maybe her uncles. Have a blessed weekend!

Before the Rain

 I got out early and did the Medford/Randall loop with no out and back on Raynor. I was tired and thirsty this morning. Thanks to the early start I persisted. I even did my deadlifts a day early. I did 8.90 in 2:25:01 for a 16:17 minute per mile pace with an average heart rate of 164 bpm with an elevation gain of 308 feet at an average cadence of 127 spm.  Lord willing I can get rested up today. God bless!

Productive and Mundane

 I didn’t get to bed as early as I wanted and to, but my energy was okay. A few aches and pains and stiffness kind of kept me at a usual speed. My first mile has been my fastest the last two days and then it’s kind of a downhill slow slide.  I did 8.57 miles in 2:19:48 for a 16:19 minute per mile pace with an average heart rate of 153 bpm with an elevation gain of 228 feet at an average cadence of 126 spm at 64 degrees.  Looking forward to what the Lord is going to do today!

Day After Blues

 I was a bit slower on my workout this morning as is often the case the day after mowing the lawn. Fortunately, I got out early so I made it back in okay season.  Lately, I’ve seen God answer prayers in such a way that I feel His love.  I was getting so discouraged with family situations and other things as well. God is answering prayers in such a way that I can hear the “See Eric, I really do love you”.  I’m so grateful and these answered prayers gives me hope for even greater things. 

The workout: 8.55 miles in 2:20:11 for a 16:23 minute per mile pace with an average heart rate of 159 bpm with an elevation gain of 216 feet at an average cadence of 126 spm at 68 degrees. Have a blessed day!

Sunday/Monday

 On Sunday Morning I hit the roads and did my most common in-town loops which loops by North End, South End, and the Drummond Road. Even though I usually don’t work out on Sunday’s I took advantage of being back in my beautiful Eastport. I did 9.64 miles in 2:30:41 for a 15:38 minute per mile pace with an average heart rate of 164 bpm with an elevation gain of 605 feet at an average cadence of 126 spm at 56 cloudy degrees. There were some drops in the air. So many thoughts that flood me when I go back there that I can’t begin to express them all.

Today in Ridge I did 8.52 miles in 2:17:22 for a 16:07 minute per mile pace with an average heart rate of 147 bpm with an elevation gain of 225 feet at an average cadence of 126 spm at 69 degrees. My wife’s cousin and Uncle are staying with us for another week. Good times— God bless you!

And There It Is

 I went out this morning with my wife upset that I was working out early on the day of a long trip to Maine. I understand her, but I went out anyway. My schedule is a bit easier today as my classes run straight, with prep at the end of the day. The air was more like autumn today. My knees are definitely feeling better. Just trying to get that big right toe better. I did 8.54 in 2:11:23 for a 15:22 minute per mile pace with an average heart rate of 145 bpm with an elevation gain of 224 feet at an average cadence of 131 spm at 59 degrees.  Did presses with my weight sleeve and a set of deadlifts with my chains. Even watered the flowers. Sleepy now. God bless!

A Little Better

 I got up this morning a little tired , but without the dread that accompanied most days last school year. Yes, I’m slower and constantly dealing with some minor discomfort— but with the Lord’s help I’m getting the work in.  When you’re young you take so much for granted. Now, I find more gratitude for the everyday and even the mundane.  Today I did 8.58 miles in 2:22:49 for a 16:38 minute per mile pace with an average heart rate of 155 bpm at an elevation gain of 277 feet with an average cadence of 125 spm at 67 degrees. It seems as if I’m trading one complaint for another, but I am grateful that my knees are doing better. I am happy with my new job( or at least a different grade assignment and site for teaching PE).  Thank you Lord for your goodness!

Tuesday/Wednesday

 I have been feeling better with my knees the past few days. I’ve been putting athletic tape on my big toe to support that injury.  I am first of all very happy to be feeling more normal. My walking times haven’t necessarily improved, but that’s okay.

Tuesday- 8.56 miles in 2:24:01 for a 16:49 minute per mile pace with an average heart rate of 16:49 with an elevation gain of 271 feet at an average cadence of 124 spm at 70 humid degrees.

Wednesday:  8.55 miles. Not sure how fast that I went as my watch went dead. Fortunately I was able to get in around 7 miles before it went dead. The workout for the day was not able to be retrieved, but I’m grateful that I did get credit for steps and distance. I was having problems with my Nike app , so I had to delete it and then add it back. I am grateful that ai got most of my information back. Have a blessed day!

Delete

Moving at at 58 not as Great

 I was slow this morning, but slow seems to be who I am these days. I did 8.55 in 2:25:31 for a birthday 17:01 minute per mile pace with an average heart rate of 165 bpm with an elevation gain of 285 feet with an average cadence of 124 spm in a varied rain at 69 degrees. I’m grateful, but I notice the decline. Have a blessed day!

Thursday/Friday

 My knees and big toe were really aching yesterday. They were a bit better today. I’m finding that at this juncture in my life, I really need to avoid harmful movements that irritate my injury. If I’m attentive, I can persist.

Thursday: 8.78 miles in 2:27:08 for a 16:45 minute per mile pace with an average heart rate of 90 bpm with an elevation gain of 284 feet at an average cadence of 125 spm at 64 degrees.

Friday: 8.54 miles in 2:22:36 for a 16:42 minute per mile pace with an average heart rate of 160 bpm with an elevation gain of 231 feet with an average cadence of 126 spm at 62 degrees. 

Thankfully things went a bit better today on my 58 th birthday! God is good!

Different Route: Better Start

 I did the out and back and then 2 x Ridge/Woodlot Loop. My pace was a bit better and I didn’t feel the aches and pains so much. Today things just clicked better. I did 8.74 miles in 2:22:34 for a 16:18 minute per mile pace with an average heart rate of 171 bpm with an elevation gain of 288 feet with an average cadence of 126 spm at a cooler 66 degrees. Feeling better about things today. Thank you Lord for perseverance. Have a blessed day!

Fl Monday- Tuesday

 Monday: I did the Ridge/Woodlot Loop twice plus an out and back at regular walking pace. I did 8.92 miles in 2:50:27 for a 19:06 minute per mile pace with an average heart rate of 72 bpm with an elevation gain of 241 feet at an average cadence of 113 spm at 72 degrees.

Tuesday- I did the Raynor hill workout at a slow race walk speed on the first day of school doing 8.45 miles in 2:21:46 for a 16:46 minute per mile pace with an average heart rate of 174 bpm with an elevation gain of 366 feet at an average cadence of 125 spm at 72 degrees.   I was fortunate to get the work in before the rain. So blessed to be teaching back at Pleasant with the younger students. Thank you Lord!

Little Victories

 Today I started out thinking kind of negative. I’ve been focusing on my limitations rather than focusing on the fact that even with aches and pains, I can still get my workouts in. I did the same workout as yesterday doing 8.71 miles in 2:43:37 for an 18:46 minute per mile pace with an average heart rate of 72 bpm with an elevation gain of 215 feet doing an average cadence of 115 spm at 64 degrees. It’s Labor Day weekend. It’s Friday here today at work. Thank you God for your goodness!

Cooler Temps

 Today marks the first day of school for our local students including my 3 granddaughters.  This means seeing both buses and students out and about. This is day 3 of easy walking. Gradually, I think it is working. I did 8.7 in 2:40:10 for an 18:24 minute per mile pace with an average heart rate of 73 bpm with an elevation gain of 240 feet at an average cadence of 115 spm at 70 degrees. Changing things brings a bit of anxiety. There is comfort in familiarity conversely there is anxiety in change.  I am confident that this is the right plan, but it does take time to adjust to a new plan.  Here’s to looking to the Lord for success!

Before The Dawn

 Day 2 of operation slow down. I’m walking regularly as the speed walking right now seems to be aggravating my knees. Life is about adjustments. I’m trying to be more disciplined on my eating.  I definitely hurt my knees and have to make adjustments. This easier walking pace seems to be working. This is definitely a time for change. I did 8.75 miles in 2:37:01 for a 17:57 minute per mile pace with an average heart rate of 74 bpm with an elevation gain of 281 feet at an average cadence of 116 spm at 73 degrees. My weight has been at 200 this week. I just have to stay with the plan. Be patient with the changing variables in my life. Have a blessed day friends.

Wednesday-Tuesday

 Wednesday Longwood Loop(first day back at school)- 9.32 miles in 2:37:32 for a 16:54 minute per mile pace with an average heart rate of 150 bpm with an elevation gain of 346 feet with an average cadence of 123 spm at 71 degrees.

Thursday- 3 x Woodlot: 9.08 miles in 2:29:38 for a 16:28 minute per mile pace with an average heart rate of 156 bpm with an elevation gain of 275 feet with an average cadence of 124 spm at 72 degrees.

Friday: Raynor Hill Workout: 8.56 miles in 2:19:19 for a 16:16 minute per mile pace with an average heart rate of 151 bpm with an elevation gain of 382 feet at an average cadence of 125 spm at 73 degrees.

Monday- Longwood:  9.32 miles in 2:36:59 for a 16:50 minute per mile with an average heart rate of 153 bpm with an elevation gain of 290 feet with an average cadence of 124 spm at 72 degrees.

Tuesday: 8.70 miles at an average cadence of 115 spm. At an average pace of 18:08 minutes per mile. I’m switching to an easier pace until my knees feel better. The slow pace definitely made a difference. Just thankful to get the work in. God bless!

Sledging Through The Downpours

 Going out today was done with many thoughts of how am I going to get through the school year. This summer has been a summer of many positive things and blessings without the feeling of direction and purpose.  I am going to Rca Lord willing for my 13 th year.  I am thankful for the job and benefits, but the job itself is one of survival.  My heart is not in it as well, my heart is not into my church even with my wife and father in law serving as pastors and basically running the church guiding it’s direction.  I love my wife and she is the only reason that I attend.  It hasn’t always been this way, but it has progressed to this point over the years.  I know the Lord is in control and I my trust is in Him. 

My workout today was slow. I experienced several major downpours and kind of just survived. My pace has been slow of late. My knees have been an issue especially since camp. All those tag games seemed to tare up my knees and they have yet to recover. I have also been so tired and uninspired— the result has been slow paces. I did 9.3 miles in 2:37:09 for a 16:53 minute per mile pace with an average heart rate of 156 bpm with an elevation gain of 370 feet with an average cadence of 122 spm at 72 very humid degrees.  I hope that this workout is like the last dresses rehearsal— meaning a bad workout means a good year.  So I go into the year with my weight at the high end of normal and my pace at the low end of fast. That said, I am grateful for my health and my opportunities for some down time. I know there is not perfect place, but I do long for Maine and teaching and coaching in a small town. Being a member of a church where I feel a part and can use my abilities. Bless you Lord!

Saturday/ Monday

 On Saturday Charlotte went in to lead a Weight Watcher Site for the morning.  I decided to hike the Calverton loop. This coming weekend will be hectic with another granddaughter on the way with Jace’s wife expecting— so I took advantage of the opportunity to get some easy distance in. I did 9.31 miles in 2:56300 for a 18:57 minute per mile pace with an average heart rate of 70 bpm with an average cadence of 111 spm with an elevation gain of 301 feet at a temperature of 74 degrees.

Today I did the Red Maple version of the Longwood Loop doing 9.25 miles in 2:34:18 for a 16:41 minute per mile pace with an average heart rate of 134 bpm with an elevation gain of 391 feet at an average cadence of 123 spm at 71 humid degrees. One more day of freedom before school. Let’s see what the Lord has in store- Praise Him!

Friday

 This is the last Friday of Summer Vacation. I’m not complaining— teachers are blessed with summer vacation. It was a beautiful morning. I decided to head out on a route I haven’t used much— the Ridge Loop.  I saw two ladies a bit ahead of me who were speed walking. Yes, I passed them. They forced me to keep my pace going. I did 9.29 miles in 2:28:29 for a 15:59 minute per mile pace with an average heart rate of 170 bpm with an elevation gain of 252 feet at an average cadence of 126 spm at 69 degrees. I had a good visit with my daughter Ericka and my 3 granddaughters yesterday. I also was able to give my daughter Rebekah a ride home after her car broke down. It’s a blessing to be able to be involved in the lives of your family.

Yes

 Sometimes doing the workout is simply saying an inaudible “Yes” to yourself. The last two mornings I have felt like going back to sleep when waking up.  As always, I am always glad when I am out on my workout. Today I did the longer version but slightly altered Longwood Loop. I headed up Red Maple Road off Medford up to Middle Country and down Ridge Road.  There was a walker that I would have passed, but I didn’t feel like saying my “Good Mornings “ to her. I did 9.22 in 2:31:23 for a 16:24 minute per mile pace with an average heart rate of 167 bpm with an elevation gain of 295 feet at an average cadence of 124 spm at 66 degrees. A nice pleasant workout! God bless!

Pleasant Sleep

 I was having a nice dream and then woke up for a minute and noticed that it was 4:30. I still try to get out early to avoid traffic and other people being out and around.  I had pleasant thoughts and felt decent as I walked along these quiet summer streets. Soon the quiet will be replaced with school buses and the usual scurrying of the school year.  For now I will approve the slower less rushed pace of life. I did the longer version of the Longwood Loop.  I did 9.38 miles in 2:33:49 for a 16:24 minute per mile pace with an average heart rate of 160 bpm with an elevation gain of 308 feet at an average cadence of 124 spm at 66 degrees. The Lord is teaching me to enjoy the positives of my present circumstances.  I of course have things that I look forward to in the future. Thank you Lord for your goodness!

Tuesday Sunshine

 Even though the mornings are back to being dark early, the weather has been good making for beautiful sunrises. I did the Woodlot/Randall Loop doing 9.18 miles in 2:30:29 for a 16:23 minute per mile pace with an average heart rate of 161 bpm with an elevation gain of 260 feet at an average cadence of 124 at a temperature of 67 degrees. Grateful for the health to workout! Thank you Lord!

Thursday/Friday/Monday

 Thursday- I stuck with the route of out and back on the main road and back and then back again out route 4. I did 8.46 miles in 2:13:33 for a 15:47 minute per mile pace with an average heart rate of 170 bpm with an elevation gain of 345 feet with an average cadence of 126 spm at 63 degrees.

Friday- My last workout in Clayton before a day in Canada again. I did 8.48 miles in 2:16:55 for a 16:08 minute per mile pace with an average heart rate of 158 bpm with an elevation gain of 318 feet with an average cadence of 125 spm at a comfortably cool 56 degrees.

Monday- Back in Ridge on the Longwood Loop doing 9.01 miles in 2:32:16 for a slow 16:53 minute per mile pace with an average heart rate of 150 bpm with an elevation gain of 403 feet with an average cadence of 123 spm at a comfortable 66 degrees. I headed out early as my mind was slightly on edge. I’ve done a fair amount of travel and school is starting up in a week and a half. I’m not looking forward to the start of the school year. My heart is with Charlotte, but I do miss Maine and teaching there.  I miss coaching and being respected.  Lord I put my trust in You!

Clayton/Saint Lawrence /Clayton

 Day 2- 8.41 in 2:11:52 for a 15:41 minute per mile pace with an average heart rate of 130 bpm with an elevation gain of 264 feet with an average cadence of 126 spm at 67 degrees .

Day 3- 8.40 miles in 2:10:27 for a 15:31 minute per mile pace with an average heart rate of 163 bpm with an elevation gain of 301 feet at an average cadence of 126 spm at 61 comfortable degrees. 

Yesterday we went to Port Vincent on Lake Ontario and on the Thousand Islands. We went to some beautiful small little Ports on Lake Ontario. Lord willing today we are headed to Canada. God bless you my friends.  Beautiful quiet routes down here in the quiet of the woods and meadows.

Clayton

 I’m in northwestern New York on the Saint Lawrence River with Char. I headed out a bit before 6. I headed down the road a couple of  miles and then headed another of couple of miles. Peace and quiet for most of the flat workout. I did 8.4 miles in 2:13:47 for a 15:55 minute per mile pace with an average heart rate of 140 bpm with an elevation gain of 267 feet with an average cadence of 124 spm at 75 degrees. So thankful for today! God is so good!

Hot, Humid & Hectic

 This week has been full of busyness. Lots of decisions to be made. This morning was another slow workout, but thankfully pain free. I did 2 x Woodlot plus one lap around Ridge/Kastal with 2x Ryan. I did 9.07 in 2:28:45 for a 16:23 minute per mile pace with an average heart rate of 156 bpm with an elevation gain of 312 feet at an average cadence of 122 spm at 76 degrees. Next week at the Thousand Islands, Lord willing. Looking ditto quieter mornings! God bless!

Improvement

 I headed out this morning a bit tired from a later return from the beach last night with my daughter and 3 precious granddaughters. My knees were better even though my pace was slow. I had a positive mindset and was grateful for today’s workout doing the Woodlot/Randall Loop doing 9.20 miles in 2:31:13 for a 16:26 minute per mile pace with an average heart rate of 151 bpm with an elevation gain of 219 feet with an average cadence of 125 spm. Have a blessed day!

A Bit Better

 Workouts are a matter of faith. Many times I am not feeling great or just am depressed. My knees have been an issue, but thankfully I did sense an improvement this morning.  I know some of the credit goes to icing the knee and taking a couple of Aleve.  But I give all of the credit to the Lord.  I prayed that the Lord would help my knee and He did. My pace hasn’t been fast , but the feeling of less pain for most of the workout is a win.  I did the Woodlot/Randall Loop doing 9.23 miles in 2:27:11 for a 15:57 minute per mile pace with an average heart rate of 159 bpm with an elevation gain of 285 feet with an average cadence of 125 spm at a humid 72 degrees. I’m grateful for today!

A Bit Tender

   I found myself feeling a bit optimistic as I started on my power walk. The first 6 miles my left outside of my knee was fine, but in parts of my workout it was tender.  I messed my knees up at camp which is what happens in these older years of mine. The work at camp is worth it.  This Saturday I believe pulling the heavy wagon around the Bronx Zoo aggravated my knees further. I will ice them and take some ibuprofen or Aleve to help them recover, Lord willing. 

I did 9.15 miles in 2:26:16 for a 15:58 minute per mile pace with an average heart rate of 160 bpm with an elevation gain of 316 feet with an average cadence of 126 spm at 71 humid degrees.

In a sense I hope that someday my loved ones may read my blog to get a sort of sense of not only my workouts, but some of the things passing through my mind and on my heart. Ultimately I hope this is a testament to God’s patient faithfulness in my life— even receiving glory through the mundane parts of my life. To Him be the glory!

Eastport- Hope - Ridge

 I was busy with life so to speak so I didn’t make blogging my priority.

Thursday ( Rt. 190 Eastport/Sipayik)-  8.25 miles in 2:02:02 for a 14:47 minute per mile pace with an average heart rate of 162 bpm with an elevation gain of 285 feet with an average cadence of 132 spm at a very comfortable 58 degrees. Plus Shackford’s head out and back - 1.4 miles in 29:10 for a 20:47 minute per mile pace with an average heart rate of 77 bpm with an elevation gain of 161 feet with an average cadence of 103 spm at 66 degrees.

Friday ( Hope- 2 x Loop plus out and back 3 x on the pastor’s road until the bend in the road- half mile out and half mile back)- 9.26 miles in 2:18:30 for an average pace of 14:57 mpm with an average heart rate of 162 bpm with an elevation gain of 672 feet with an average cadence of 131 spm at 67 degrees. 

Monday ( 3 x Woodlot) on a rainy day. 9.18 miles in 2;29:58 for a 16:20 minute per mile pace with an average heart rate of 152 bpm with an elevation gain of 284 feet with an average cadence of 125 spm at 70 degrees. My left knee was a little tender today.

I truly enjoyed my visit to Maine. I still long for my home state. I try to see the positives in every situation and I do see some of the positives in Ling Island— but my heart always will be in Maine. Loved getting out early in Eastport. Probably my most enjoyable workouts of the year. Really enjoyed taking Katie to work and seeing Kim and Oliver. Love my wife and family! God is good!!

Early Workout on Route 190

 I had to workout really early as I have to take my daughter Kaitland to work today and tomorrow. It is a blessing to be able to help my daughter Katie. I got up at 3:30 so that I can get out early. I’m trying to get in approximately 8 miles before I pick Katie up. I’ve decided to do route 190 because it’s relatively flat , allowing me to get in some miles before I have to pick up my daughter for work.  I did 8.20 miles in 2:02:39 for a 14:57 minute per mile pace with an average heart rate of 168 bpm with an elevation gain of 273 feet with an average cadence of 132 spm at 59 degrees. The beauty here is something to behold. This place still feels like home!

Comfortable Tuesday in Hope

 I got out a bit after 5.  I’ve enjoyed my time in Maine. I have been a bit tired and have been missing my Charlotte. Today I spent time with my daughters Kim and Katie and grandson’s Keon and Oliver. I did the Howe Hill loop this morning, the bug net allowed me to escape the horseflies. I did 9.01 miles in 2:24:07 for a 16:00 minute per mile pace with an average heart rate of 137 bpm with an elevation gain of 638 feet with an average cadence of 127 spm at 62 degrees. Praying for the Lord’s strength and hope to encourage my daughters. God bless you my friends! A beautiful day here in Eastport, Maine.

Early Start in Hope, Heading to Greenville

 So far I’ve stuck to the 3 plus a little loop. I had a drink of water each lap. Today I tried out my bug net to ward off all the horse flies flying around my head.

I did 9.12 miles in 2:21:36 for a 15:31 minute per mile pace with an average heart rate of 161 bpm with an elevation gain of 758 feet with an average cadence of 129 spm at 73 degrees.

I saw the triathlete running, a biker biking, and a walker walking. I caught the walker and then kind of lost him. God bless you!

I’m Back

 It’s been a busy period of time. I came to Maine a week ago Friday. I didn’t workout that day, but I did last Saturday. Last Sunday I went to Camp Good News and worked there until Friday night.

Saturday- July 16: I did 9.06 miles in 2:16:13 for a 15:02 minute per mile pace with an average heart rate of 168 bpm with an elevation gain of 672 feet with an average cadence of 128 spm at a temperature of 59 degrees.

Sunday- July 24: I did 9.11 miles in 2:25:48 for a 16:00 minute per mile pace with an average heart rate of 158 spm with an elevation gain of 728 feet with an average cadence of 123 spm at 66 degrees. 

I did 4 miles a day at camp consisting mainly of a 3 mile morning walk and a one mile walk doing disc golf at morning break. I enjoyed the quiet tranquility at camp even though most mornings there were a lot of horse flies.

Lord willing two workouts tomorrow and Tuesday before heading to Eastport. Really missing my Charlotte. Have a blessed evening!

Return to Ridge

 Today most likely will be my last workout in New York for a little over 2 weeks. Lord willing I am heading to Maine tomorrow. A couple days at my parents and then 5 days and night’s at Camp Good News. The following week will be split between my parents and Eastport.  Trusting that God will keep us safe from Covid— not that I’m afraid to get it, but rather I believe that I have things to do in Maine. 

I headed to the Ridge Road loop as there is construction on Longwood right now and I want to avoid it. I headed for this loop for the first time in awhile. This is the loop where my mother told me that my father had been sent by ambulance to Maine Medical because of his oxygen getting dangerously low from Covid. This loop seems like a country workout during the school months, but more people out this time of year. It’s funny how a workout loop can seem like a different spot during a different time of year or even a different time of day. I did 9.34 miles in 2:18:23 for a 14:49 minute per mile pace with an average heart rate of 137 bpm with an elevation gain of 248 feet at an average cadence of 129 spm at 71 degrees. Next week I more than likely not blog. My mileage will be way down, but I will try to get a few miles in during my small amount of down time. Working out is not my priority at camp especially as a counselor in his later 50’s. I try to keep my energy for my campers. The games and stuff definitely make for sore muscles, but I do have the energy to play. Just not nearly as fast as I used to be. Have a blessed day. Lord willing will blog Saturday in Hope. God bless.

Feeling the Heat

   I slept a bit later today due to a poor night’s sleep the previous night.  When I stepped outside my door I noticed the temps were hotter and the air was still. I’m glad that I still workout early even in the summer. I did 9.15 miles in 2:22:35 for a 15:35 minute per mile pace with an average heart rate of 156 bpm with an elevation gain of 305 feet at an average cadence of 126 spm at 72 degrees.  I started out very slow over a 16 minute per mile pace.  Overall it was a pleasing workout— learning to find the joy in the day. God is good!

Warming Up

 This morning there was a nice breeze blowing, but I could also feel the temps were warmer than yesterday.  For some reason I could not sleep last night, but I woke up at the same time anyway.  I had a decent workout for a Tuesday, which for whatever reason is usually a slow day. My spirits were surprisingly positive today.  

  I am so grateful for my wife.  We are so different, but we get along so well.  I mean we have some good arguments at time since we’re both strong minded in our opinions, but we always respect each other even when we disagree. I know that we will be apart for two weeks, and I will miss her.

I did the Longwood Loop doing 9.13 miles in 2:22:08 for a 15:34 minute per mile pace with an average heart rate of 159 bpm with an elevation gain of 308 feet at an average cadence of 126 spm. I have been incorporating some short sprints to prepare myself for some of the games at camp. Have a blessed day.

Continuing Comfortable

  The theme of this summer has been comfortable morning temperatures.  Low 60’s is always a good temperature when the humidity is low. My morning workouts are usually think time. Think time is the things that concern you that you can’t directly think about when you are doing something.  There are a lot of concerns in our lives that subconsciously are effecting us, but we never take the time to address them. My morning workout affords me the time to pray and to think. I count myself blessed to have this time.  Lately, I have been thinking about how invisible I feel at church or with my wife’s friends and acquaintances and family.  Sometimes people politely give you some lip service, but you know deep down they do not respect you. I wish I felt differently, but I don’t. That said, I would not want to change who I am. God creates us all with a purpose— despite my feelings— I know that God loves me and has wonderful plans for my life. But being human, I do have my struggles— then, don’t we all.

  Today I did the Longwood Loop doing 9.15 miles in 2:21:08 for a 15:25 minute per mile pace with an average heart rate of 155 bpm with an elevation gain of 318 feet with an average cadence of 126 spm at 66 degrees. I felt like this was a good start to the week.  Looking to the Lord for good health so that my trip to Maine will go well at the end of the week. Have a blessed day!

Friday

   I forgot to blog yesterday, so I’ll catch up today on an off day. I did the Longwood Loop doing 9.16 miles in 2:22:03 for a 15:30 minute per mile pace with an average heart rate of 174 bpm with an elevation gain of 283 feet with an average cadence of 126 spm at 66 degrees. I did my lawn and hedges right after. Thank you Lord for a productive week. Thankful for a little extra in my legs today, Last week in New York for a few weeks. Thanks Lord for the opportunities you provide.

Early Start

 I got out earlier today as I just happened to open my eyes earlier. If I can get myself around, the early morning is the best time to work out. I like the darkness and stillness of the early start. The roads are almost silent. I did the Longwood loop doing 9.17 miles in 2:24:19 for a 15:43 minute per mile pace with an average heart rate of 154 bpm with an elevation gain of 339 feet at an average cadence of 124 spm at a comfortable 69 degrees.  There has been a nice breeze most mornings. I’ve put an effort to appreciate the positives of now rather than to look ahead.  Missing my Maine family! Thank you Jesus!

Slow and humid!

 I woke up in good season, but I got around slowly.  Being able to take my time is one of the good things about the summer.  My weight has been on the high end of my normal.  I think the abundance of sweets available is a culprit. Today I did the 3 x the Woodlot loop doing 9.25 miles in 2:29:48 for a 16:12 minute per mile pace with an average heart rate of 142 bpm with an elevation gain of 289 feet with an average cadence of 123 spm at 72 muggy degrees.

   I felt okay, I just didn’t have an abundance of energy. Lord willing, I’m going on a hike with the youth group this afternoon. Had a great time with the girls last night at the movies. God is good!

Little Projects

 This summer I feel like I need to step back a bit. My life is busy enough with what the Lord brings my way and the business that my wife spreads like a painter with a paint brush.  I have been doing little projects around the house. I don’t advertise them, because somehow my lovely wife would add to my travails with extra demands. This is not a complaint, but simply an honest fact. Today Lord willing, I hope to paint the small deck. Little projects give a sense of accomplishment without exhausting all my energy reserves.

Today I did a modified version of the Longwood Loop which ended up being slightly longer.  I saw several people on Medford Road, so I hit a side road which took me(to my surprise) to the end of Smith Road. I decided to go down Woodlot instead of traipse down to Ridge Road. I did 9.54 miles in 2:31:53 for a 15:55 minute per mile pace with an average heart rate of 84 bpm with an elevation gain of 294 feet with an average cadence of 126 spm at 69 overcast degrees. I had a nice time with family yesterday by our pool having a backyard barbecue. Have a God blessed day!

Happy 4th of July

 The good thing about major holidays is that usually the early morning hours are extremely quiet and today was no exception. The streets of Ridge were very quiet.  I only saw the dog walker out on my last lap. We both were out slightly later this morning. The weather was perfect. Working out reminds me of the life of faith. I haven’t been “feeling like working out”, but I know that if I start the workout faith will finish the job.  The key is to start. I did the 3 x Woodlot doing 9.14 miles in 2:22:25 for a 15:35 minute per mile pace with an average heart rate of 159 bpm with an elevation gain of 195 feet with an average cadence of 127 spm at 66 comfortable degrees. Starting out this day a little lazy. Have a blessed 4th of July!

Thursday/Friday, June/July

  I’ve had a fairly active couple of days. I am blogging from Peddler’s Village in Lahaska/New Hope, Pennsylvania with our anniversary happening tomorrow.

Thursday- Longwood Loop: 9.32 miles in 2:27:08 for a 15:47 minute per mile pace with an average heart rate of 156 bpm with an elevation gain of 317 feet with an average cadence of 124 spm at 67 degrees.

Friday- Woodlot/Randall for 9.27 miles in 2:25:39 for a 15:42 minute per mile pace with an average heart rate of 155 bpm with an elevation gain of 291 feet with an average cadence of 125 spm at 69 degrees.

 I went to a men’s retreat of sorts yesterday afternoon at Camp Dewolf in Wading River. Added 20 plus flights of stairs going up and down the steps to the water and back.  Today I did the lawn and some pool work before getting in the car through the City to Pennsylvania. I am blessed to have the Lord bring me my wife Charlotte. It’s a pleasure living life with my Char! God bless you my friends!

Switched It Up

 I decided to do a different route this morning heading to the Longwood Loop.  I didn’t set my alarm rather I just woke up when I woke up, so to speak. The Longwood Loop is relatively quiet, but does go along route 27for about 2/3 of a mile as well as cross 27 on the way to Ridge Road.  I felt decent and formulated my activities for the day while doing my workout. I did 9.32 miles in 2:26:34 for a 15:43 minute per mile pace with an average heart rate of 156 bpm with an elevation gain of 277 feet with an average cadence of 125 spm at a comfortable 64 degrees. Will catch a short rest now. God bless you!

Slow but still a Go

 I didn’t set my alarm, but I woke up at my usual time. I stayed up a little later, but it helps knowing that I can kind of do things at my pace since I’m out of school. I just feel that I need to step back a little and slow down my life’s pace a bit when I can. I did the three loops around Woodlot.  Sometimes I just do the same thing over and over so that it requires little mental effort. Such is the case for now until I feel the need to deviate ( which could happen tomorrow:)) 

I did 9.14 miles in 2:27:17 for a 16:06 minute per mile pace with an average heart rate of 149 bpm with an elevation gain of 208 feet with an average cadence of 124 spm at 60 degrees. I just saw one person walking to work on Woodlot.

One final thought which has nothing to do with working out. I look at this country and how messed up it is and I think I know why.  It’s because today’s church is messed up. Now I’m not saying that there aren’t some strong churches and men and women of God— but,  as a whole the church is messed up. When speaking on abortion and LGBTQ issues it is astounding that many Christians mimic like a parrot the woke foke , but have little understanding on what the Bible says about things. Love involves speaking the truth.  But to know the truth you have to study God’s Word. Lord, we need you in these times and look to you for the answers that we so desperately need. More importantly, help us to be obedient and sensitive to your Holy Spirit! In Jesus name- Amen!

Overcast

   My first Monday of vacation was a quiet one. I headed out early at basically the same time as when I went to school.  It was cloudy and breezy.  The wind seemed to compensate for the warm air and humidity. I did the Woodlot Loop 3 times for 9.19 miles in 2:24.01 for a 15:40 minute per mile pace with an average heart rate of 169 bpm with an elevation gain of 328 feet with a cadence of 125 spm with a temperature of 69 degrees. Thankful that things are going well. Have a blessed day!

A Saturday Hike

 Since I took a day off I decided to try to make up for it with a hike on my usual off day.  I am feeling a bit better with this cold that I caught near the end of school. It’s a hike on the Greenway Trail that goes from Port Jefferson Station to the Starbucks in East Setauket.  There were a lot of people out and about. I got a iced Flat White at Starbucks for my return trip.  The weather was beautiful, but it’s definitely warming up. I did 7.42 miles with a 16.59 minute per mile pace with an average cadence of 118 spm with an elevation gain of 526 feet with an average heart rate of 78 bpm. Having my father in law over tonight for a birthday celebration. A very gifted man with whom I have little connection with the exception of my precious wife. God bless you my friends!

A New Start

 Today was my first day of summer vacation. The Lord has been telling me lately to enjoy the season that I’m in, instead of always looking forward to a time in the future.  The good thing about summer is that there is greater flexibility involved in the time schedule.  There are always things that need to be done, but with my schedule in the summer I can do most things at a more convenient time. 

  Heading to a funeral of a mother of a friend of mine. She was a very sweet Christian lady. Today I did the Woodlot/Randall Loop doing 9.17 miles in 2:25:39 for a 15:52 minute per mile pace with an average heart rate of 157 bpm with an elevation gain of 229 feet with an average cadence of 125 spm at 61 degrees. 

    Lord willing going to relax for a few minutes. God bless my friends!

Here We Go Loopy D Do

 I woke up this morning after a good night’s sleep. The NyQuil did it’s job and I slept restfully.  Another negative Covid test just to make sure. I was grateful for feeling like doing my workout this morning.  There was an air of normalcy in the air once again. Good thoughts flooded through my mind as I looped around Woodlot and Raynor.  I knew that this was my last day of the school year, but I didn’t focus on this thought. My pace was a bit quicker this morning and I am grateful for that. The day off seemed to accomplish its desired purpose.

I did 9.07 miles in 2:17:39 for a 15:11 minute per mile pace with an average heart rate of 161 bpm with an elevation gain of 217 feet with an average cadence of 128 spm at 61 degrees. God bless.

Rest

 Today I woke up and decided that I needed a day off from my workout in order to get through the work day.  I have had post nasal drip that settles in my vocal chords and makes me cough in the night. I’m so much better when I get up and around. I’ve tested myself for Covid the last two days and it has been negative.  

  So I got up at my usual time and tested myself and then went back to bed— not able to sleep however. I did a set of curls and deadlifts before school. I do feel like the day off is helping. Stuff to do. God bless!

Friday June 17, Monday June 20

 Friday: The Woodlot/Ridge/Randall figure 8: I did 9.08 miles in 2;22:55 for a 15:44 minute per mile pace with an average heart rate of 163 bpm with an elevation gain of 257 feet with an average cadence of 126 spm at 68 degrees.

Monday: I did 9.16 miles in 2:26:18 for a 15:58 minute per mile pace with an average heart rate of 161 bpm with an elevation gain of 314 feet with an average cadence of 123 spm at 58 degrees. 

  This has been a hectic time.   Fortunately, I have been able to take some breaks between the business. Last Monday of the school year and fortunately I have this Monday off from school.  These have not been fast times, but I always felt my greatest strength has been my consistency. I give the Lord the credit, because this strength is dependent on God giving me the health to continue. Last night I enjoyed my Father’s Day supper with my stepson Jace and his family and my daughters Ericka and Rebekah. God bless you!

Go With the Flow

 This morning I was not sure which workout that I was going to do. The truth is that many days I am unsure which workout I am doing until I am already my workout. I have a variety of routes and workouts and then I kind of let my instinct take over as I am working out. Sometimes I adjust my route based on a circumstance. I don’t like to be a slave to a plan, but rather I want the workout/plan to serve me.

This morning I headed to Raynor Hill for my workout. I did 8.63 miles in 2:08:40 for a 14:54 minute per mile pace with an average heart rate of 160 bpm with an elevation gain of 329 feet with an average cadence of 129 spm at a cloudy 64 degrees. Have a blessed day!

Unexpected

 Today has been good so far. It was unexpected that I would feel decent, after feeling tired for so long.  I decided to do the 3 x Woodlot Loop. I saw the two ladies from Apple Court walking, but I did not see the dog walker.  I was able to get my hex bar deadlifts in a day early along with a set of bench presses.  My pace was good by recent standards.  Unfortunately, on my way to work I passed a bus with it’s sign out because it was obstructed by a lawn service truck. I’m praying that I do not get ticketed. I did stop as soon as I noticed. Anyway…

Here are the stats: 9.06 miles in 2:15:26 for a 14:56 minute per mile pace with an average heart rate of 160 bpm with an elevation gain of 215 feet with an average cadence of 129 spm at 61 degrees.

This time of year is full of comfortable temps, beautiful fragrances, and beautiful sounds from the birds of spring. This is one of my favorite times of the year!

In A Fog

  I got out on the road after reading my Bible running on autopilot.  It seemed a bit strange starting the workweek on a Tuesday.  Seems like Tuesday is my scheduled slow day— not intentionally though, just happens that way.  I have been searching to find God’s will and direction. The answer has seemed to be silence.  A thought occurred to me though— God’s direction and leading is here and now and constant. It’s not our own self confidence or self direction, but our seeking Him constantly. His silent hand moving and directing— I just am not aware of all that God is doing in my present situation. I have to be constant in my seeking— it’s not a one shot deal.

 My workout was slow, but I felt okay. I did 8.47 in 2:14:16 for a 15:51 minute per mile pace with an average heart rate of 156 bpm with an elevation gain of 275 feet with an average cadence of 126 spm at 66 degrees— this on the Raynor  Hill workout. Off to teach! God bless!

A First

 Today I will be attending my youngest granddaughter’s kindergarten graduation. Because of the pandemic, Ruby and Violet were not able to have a graduation. I’m grateful for this opportunity. Each grandchild has his/her own personality.  Little Violet loves to perform.  Although she is the youngest of her sisters, she is not intimidated.  She always inserts herself into the equation.  I look forward to seeing her today!

  I also enjoy this little respite from work. This has been a trying year and yet it has been a year of milestones. 

  I did 3 x Woodlot today.  I enjoyed not having to rush through the workout. Here are the stats- 9.11 miles in 2:20:44 for a 15:26 minute per mile pace with an average heart rate of 127 bpm with an elevation gain of 243 feet with an average cadence of 125 spm at 66 humid degrees. My watch kept pausing on Woodlot on lap 1 , but it straightened out after that.

  Have a blessed day!

Round and Round I Go

 The end of the year is always full of surprises. This year however, is on a different level. Yesterday, we had two major threats against the school and a couple of teachers. Today we are already in lockdown because of another threat. The good thing that is coming out of this is that we are seeing our vulnerabilities. 

  I went to a new dentist yesterday, thanks to my new insurance from work.  I’m happy with my new dentist. Not much of a wait period and they kept things moving.  The dentist was thorough and put my old dentist to shame by providing much more feedback.

  The main point about anything extra, is that it pushes my evening routine back later. Extra things are definitely packing a stronger wallop as I get older.

  I did the three loops today again.  I did 9.9 miles in 2:21:17 for a 15:32 minute per mile pace with an average heart rate of 160 bpm with an elevation gain of 333 feet with an average cadence of 127 spm at 66 rainy degrees.

  I have enjoyed the wind and the light rain the past couple of days. Have a blessed day friend!

Just Went with It

 Today’s workout choice was the result of going with a reaction to a circumstance. I was heading out for the usual hill workout when it started to rain. I had to place my phone in a plastic bag to protect it. I decided to keep going down Raynor. It was raining and this route provides much shelter from the rain because of the trees hanging overhead.  The pace wasn’t great, but it wasn’t pathetic. I saw two ladies speed walking on my last lap and after passing them, I saw the dog walker.  It was a decent workout.

3 x Raynor/Woodlot: 9.02 in 2:19:37 for a 15:28 minute per mile pace with an average heart rate of 160 bpm with an elevation gain of 335 feet with an average cadence of 126 spm at a damp 66 degrees. 

On a weird note. The last two nights I have had vivid dreams , both with a presence of evil. Not usually a dream interpreter, but I feel a significance to these dreams . God bless!

The Gift of Perseverance

 Sometimes when you have to work hard for seemingly diminished returns you feel defeated and discouraged. This is how I have been feeling as of recent. It seems that despite my work, all my training results are ending with declining results. I then had a thought pop into my head during one of my hill sprints— “What would be the result if I couldn’t train?” This thought flash, brought about a great feeling of thankfulness. I suddenly became increasingly grateful for my training. 

Results today- 8.54 miles in 2:13:34 for a 15:38 minute per mile pace with an average heart rate of 169 bpm with an elevation gain of 264 feet with an average cadence of 126 spm at 63 degrees.

Thank you Lord for your many blessings and the gift of perseverance!

New Start

 I started today with some trepidation. Just not feeling confident today with some fearful feelings. I was slow today, but thankfully was out in good season. I did 8.64 miles in 2:17:07 for a 15:51 minute per mile pace with an average heart rate of 168 bpm with an elevation gain of 276 feet with an average cadence of 125 spm at 59 degrees. I finished with some increased feelings of positivity. Blessed to get this work in. Thank you Lord!

Early Friday

  I headed out early since I set my alarm earlier to account for my slow moving. It was a drizzly morning again. I did 8.66 miles in 2:15:44 for a 15:40 minute per mile pace with an average heart rate of  161 bpm with an elevation gain of 335 feet with an average cadence of 126 spm at 62 degrees. Have a blessed weekend.

Slow Going , but No Problem with Early Start

 I did the hill workout. I payed no attention to my splits as I knew with my earlier start I should be okay. I did 8.59 miles in 2:17:35 for a 16:00 minute per mile pace with an average heart rate of 172 bpm with an elevation gain of 293 feet with an average cadence of 125 spm at 62 foggy/drizzly degrees. Have a blessed day! Happy with a good doctor’s visit last night. Thank you Lord!

Tuesday (Hills) / Wednesday Ridge / Woodlot Loop

  Tuesday was a tough day because it was back to school after a long weekend. Wednesday was better as I had a workout in light rain.

Tuesday: 8.6 miles in 2:13:48 for a 15:33 minute per mile pace with an average heart rate of 162 bpm with an elevation gain of 348 feet with an average cadence of 126 spm at 68 degrees.

Wednesday: 9.07 miles in 2:16:44 for a 15:04 minute per mile pace with an average heart rate of 163 bpm with an elevation gain of 319 feet with an average cadence of 128 spm at 59 degrees.

 Tonight I see Dr. Gupta. I was thinking I had this appointment next week, but I was mistaken. God is to be praised!

Memorial Day Monday 2022

 I was kind of reluctant, but committed to get the workout in this morning. On holidays I try to get a little more sleep without getting up too late. I like to beat the traffic and people here on Long Island— so early starts are important. I decided to do the Longwood Loop the full loop. It was a comfortable and relatively quiet morning. I felt blessed to have the health to workout and the financial means that the Lord has blessed me with. Here are the stats— 9.23 miles in 2:23:30for a 15:33 minute per mile pace with an average heart rate of 164 bpm with an elevation gain of 280 feet with an average cadence of 125 spm at 60 degrees.

   The gas prices have been high at 4.79.9 per gallon. So minimizing travel at times is important. Work this year has been brutal. On another note, this has been a productive weekend with mowing the lawn and opening the pool. Thank you Jesus for your many blessings and watch over those I love so dearly!

Slow But Improved In-Workout

 This is my last day without my Char. Taking advantage of the positives to the situation.  My first few miles were slow at around 16:30’s. I knew Longwood didn’t have school so I didn’t feel as rushed. No kids coming out to the bus stop, just the dog walker doing his thing.  I did 8.56 miles in 2:14:47 for a 15:45 minute per mile pace with an average heart rate of 163 bpm with an elevation gain of 304 feet with an average cadence of 124 spm at 62 degrees. It was a foggy morning. Half a day of school. Feel out of synch , but doing fine. Thank you Lord!

Almost a Duplicate

 Today’s workout was almost identical to yesterday’s. My wife left early with her parents to Texas for our niece’s high school graduation. Today I did 8.55 miles in 2:11:49 for a 15:24 minute per mile pace with an average heart rate of 158 bpm with an elevation gain of 271 feet with an average cadence of 128 spm at 53 degrees.  I will miss my Charlotte! God bless my friends!

Not Great but Definitely Better

 I headed out this morning, short on energy. Thankfully the Lord helped me through. I did 8.51 miles in 2:12:19 for a 15:32 minute per mile pace with an average heart rate of 165 bpm with an elevation gain of 298 feet with an average cadence of 126 spm at 57 degrees. Thank you Lord!

Early Friday/Slow Tired Monday on Raynor Hill

 Friday- 8.21 miles in 2:06:36 for a 15:25 minute per mile pace with an average heart rate of 168 bpm with an elevation gain of 268 feet with an average cadence of 131 spm at 53 degrees.

Monday: 8.26 in 2:14:00 for a 16:12 minute per mile pace with an average heart rate of 163 bpm at an elevation gain of 271 feet with an average cadence of 125 spm at 61 breezy degrees.

Grateful to get the work in.

Perseverance

 Today was marked with being off physically, being behind, and rationalizing cutting things short. Thankfully, I pulled through the workout and am still feeling some digestive issues. Right now I am glad that I was able to complete the workout even given the fact that it has put me behind schedule. 

I did 8.49 miles in 2:12:13 for a 15:34 minute per mile pace with an average heart rate of 110 bpm with an elevation gain of 292 feet with an average cadence of 128 spm at 54 degrees with medium rain. Please Lord heal my stomach!

Hilly Tuesday/Randall on Wednesday

 Tuesday- 8.65 miles in 2:10:06 for a 15:02 minute per mile pace with an average heart rate of 163 bpm with an elevation gain of 271 feet with an average cadence of 128 spm at 55 degrees.

Wednesday- 9.17 miles in 2:19:37 for a 15:14 minute per mile pace with an average heart rate of 160 bpm with an elevation gain of 209 feet with an average cadence of 128 spm at 53 degrees.

Have a blessed day!

Decent Monday

 I woke up with a slight amount of optimism and kept on schedule. I headed out for my hill workout. I did 9 x the Raynor hill doing 8.57 miles in 2:12:17 for a 15:26 minute per mile pace with an average heart rate of 160 bpm with an elevation gain of 309 feet with an average cadence of 127 spm at a comfortable 57 degrees. Made it to work on time. God bless you!

Improved Pace

 I started out the day like any other day. Fortunately, things fell into place and went pretty good. I did the hill workout doing 8.66 miles in 2:09:38 for a 14:58 minute per mile pace with an average heart rate of 161 bpm with an elevation gain of 287 feet with an average cadence of 129 spm at 53 degrees. Good workout and good commute today. Thankful!

Flat in Ohio/ Hills in Ridge

 Fairborn,Ohio, Sunday: 6.2 miles . With an average pace of 18:09 minute per mile pace with an average heart rate of 72 bpm with an average cadence of 115 spm .

Fairborn, Ohio, Monday: 8.09 miles in 2:29:16 for a 18:27 minute per mile pace with an average heart rate of 71 bpm with an elevation gain of 11 feet with an average cadence of 113 spm at 51 degrees.

Tuesday: 8.52 miles with an average pace of 15:16 minutes per mile with an average heart rate of 94 bpm with an elevation gain of 11 feet with an average cadence of 130 spm at 48 degrees.

Wednesday: 8.29 miles in 2:07:45 for an average pace of 15:24 minutes per mile with an average heart rate of 128 bpm with an elevation gain of 324 with an average cadence of 131 spm at 50 degrees.

I am grateful for training as providing stability and purpose in my life and giving me an opportunity to pray and reflect. God bless you richly!

Really Early / Heading (Lord willing) to Columbus

  I have been trying to get my workout in ahead of time which I don’t always do. Thankfully I was able to get the work in. I got up at 3:30 so that I could get the work in before I went to Mr. Cesar’s to go to school. It was an overcast morning. The good thing with early starts is that you do not feel rushed. Here are the stats— 8.21 miles in 2:03:55 for a 15:06 minute per mile pace.with an average heart rate of 164 bpm with an elevation gain of 302 feet with an average cadence of 131 spm at 52 degrees. I’m blessed to get the work in. Looking forward to Caleb’s wedding and seeing family!

Early Start/But Doggone Slow

 I had a positive mindset this morning, but my body just wasn’t cooperating. I was just plain slow this morning. Thankfully I was early. Lord willing, headed to Ohio tomorrow evening. I did the hills again. Here are the stats. I did 8.29 miles in 2:11:09 for a 15:49 minute per minute mile with an average heart rate of 163 bpm with an elevation gain of 281 feet with an average cadence of 128 spm at 51 degrees. Thankful to get the work in!

Good Start/Embracing the Suck

 I am thankful for all the blessings that the Lord is providing. I got out in good season and was keeping it at a good pace. I did 8.67 miles in 2:09:47 for a 14:58 minute per mile pace with an average heart rate of 166 bpm with an elevation gain of 331 feet with an average cadence of 128 spm at 49 degrees. Have a blessed day!

A Little Better

 Sometimes it just takes things being a little better to be enough. Things are about the same as yesterday, but some things are a little better.  I heard a song called The Name by Disciple while doing my workout. It provided some perspective and encourage. The name of Jesus is powerful even when I am not. Here are the stats for the day: 8.54 miles in 2:10:29 for a 15:16 minute per mile pace with an average heart rate of 176 bpm with an elevation gain of 279 feet with an average cadence of 127 spm at 49 degrees.  Thank you Jesus for your power that gives me hope.

Working Out Even When You’re Down

 I have been down, especially after a bad evaluation from my principal. I had an unproductive discussion with my wife last night. Sometimes I just feel all alone in my frustration and disappointment. Thanks Lord that you are always their. I did the hills again- 8.51 miles in 2:09:51 for a 15:15 minute per mile pace with an average heart rate of 171 bpm with an elevation gain of 268 feet with an average cadence of 127 spm at 50 degrees. It was light raining at times. My mood gradually went from depressed to a bit better. Have a blessed day friend!

Friday Funday

 I did the hills workout again this morning. Tired , but still pushing onward. Workout- 8.56 in 2:10:17 for a 15:12 minute per mile pace with an average heart rate of 162 bpm with an elevation gain of 276 feet with an average cadence of 130 spm at 42 degrees. It was a breezy, cool, comfortable workout. No sight of the dog walker. Looking forward to the weekend. Getting Uncle Glyn tomorrow at the airport. God is good!

Crisp and Cool

 This was a morning where things went fairly smoothly. I did the 9 x hill workout doing 8.58 miles in 2:06:22 for a 14:43 minute per mile pace with an average heart rate of 169 bpm with an elevation gain of 289 feet with an average cadence of 132 spm at 40 degrees. Have a blessed day!

A Change , Not to Change

 I went back to the hill loop, because it just seems to fit my mood and it accomplishes my activity goals. Doing the 9 is just too hard now and puts me behind time-wise. I’m liking the hill workout, especially since it takes about 10 less minutes to do and keeps everything close to home. 

Hill Workout- 8.36 in 2:07:34 for a 15:15 minute per mile pace with an average heart rate of 170 bpm with an elevation gain of 316 feet with an average cadence of 131 spm at 50 degrees. Grateful for Your strength!

The Back 9

 I decided to do the Longwood Loop since we’re testing the next two days. I found that the 9 mile Loop puts me a bit behind in my morning schedule as fatigue is hitting me - this the end of the school year.  The hill workout seems to be just right this time of year. So I plan on another 9 miler tomorrow and then go back to the hills on Thursday, Lord willing.  

Tuesday-  9.15 miles in 2:21:06 for a 15:25 minute per mile pace with an average heart rate of 167 bpm with an elevation gain of 272 feet with an average cadence of 127 spm at 49 degrees.

It’s a little bit of a blah phase of training, yet I am so thankful for good health and the ability to train. My parents are of to Pennsylvania on an Amish visitation trip and a trip to Site and Sound. Have a blessed day!

Back at It

 I dreaded starting school. Starting the first day back of school with a second formal observation which went torturously as expected. I did my 9 x hill workout. The intensity offsets the slight drop in volume. I did 8.53 in 2:09:42 for a 15:12 minute per mile pace with an average heart rate of 131 spm with an elevation gain of 264 feet with an average cadence of 130 spm at 45 degrees. I’m grateful for good health. Thank you Lord.

Two Days on Howe Hill in Hope, Maine

 I had two good workouts, with Friday being much slower by design. It was so good to do 4 workouts in Maine.

Thursday- 9.02 in 2:16:14 for a 15:06 minute per mile pace with an average heart rate of 157 bpm with an elevation gain of 685 feet with an average cadence of 130 spm at 33 degrees.

Friday-9.04 in 2:21:43 for a 15:40 minute per mile pace with an average heart rate of 156 bpm with an elevation gain of 718 feet with an average cadence of 128 spm at 43 degrees.

Ericka and the girls came with me on this trip. It has been a good visit. My parents always treat us so well. God bless them! Getting ready to get on the ferry. Good workouts as well! 

Hope/Eastport

 Good morning! I’m writing this blog on my bed in the Motel East. Enjoying my time in Maine. Yesterday, my workout started out in cool and breezy conditions that escalated into soaking wet and stormy. I was drenched when I arrived at my parents. It was a good workout in spite of the conditions. 

Today, it was a beautiful sunny cool morning in Eastport. I saw former student Whitney Vincent I think on Drummond Road. I did my in-town Loops including the Dump road finishing on the tracks. The workouts here in Eastport are the best for solitude and ocean beauty.

Tuesday- Hope- Howe Hill Loop- 9.02 in 2:11:15 for a 14:33 minute per mile pace with an average heart rate of 99 bpm with an elevation gain of 889 feet with an average cadence of 131 spm at 40 degrees.

Wednesday- Eastport- In-town/Adams Street/Dump Road Loop- 9.96 miles in 2:26:18 for a 14:41 minute per mile pace with an average heart rate of 157 bpm with an elevation gain of 674 feet with an average cadence of 128 spm at 40 breezy degrees.

I’m extremely blessed and so glad that Ericka and the girls can visit here with me. Thank you Jesus!

Cool Spring Morning

 This is my first weekday of training for the week here in Ridge. Lord willing, Hope-Eastport-Hope-Ridge is the plan. Excited and a bit nervous taking Ericka and my three granddaughters to Maine. It should be a blessed time. I did the Longwood Loop this morning doing 9.10 miles in 2:18:16 for a 15:11 minute per mile pace with an average heart rate of 162 bpm with an elevation gain of 291 feet with an average cadence of 129 spm at 37 degrees. There was frost on the ground for the first time in awhile. Looking forward to the solitude of Maine.God is so good!

Thursday/Friday

 Thursday was my last day of school before the break and today was the first day of vacation. Sticking with the 9 x Raynor Hill workout.  When you do an interval workout it’s easy to get in a groove.  The 10 minutes less time on the workout is also nice. 

Thursday- 8.52 miles in 2:07:46 for a 14:59 minute per mile pace with an average heart rate of 159 bpm with an elevation gain of 290 feet with an average cadence of 130 spm at 53 degrees.

Friday- 8.53 mils 2:09:17 for a 15:09 minute per mile pace with an average heart rate of 172 bpm with an elevation gain of 374 feet with an average cadence of 129 spm at 50 degrees.

The weather has been very pleasant. It’s been enjoyable having sunlight for about half of the workout. The dog walker has been coming near the end of my intervals— that’s a good thing. So far a quiet start to vacation. Looking to the Lord for a good family vacation. God is good!

Hump

 I headed out the door powered with my last dose of pregnesone which has helped me recover my voice.  I am tired in spite of the meds.  Thankfully, I have had enough zip to get by. This morning I didn’t see the dog walker. I did the hill times 9 for 8.29 miles in 2:05:51 for a 15:10 minute per mile pace with an average heart rate of 156 bpm with an elevation gain of 278 feet with an average cadence of 132 spm at 47 degrees. Mostly a quiet morning. God bless you!

Ahead and Behind

 Today I was out in decent time without any pit stops, but my sea legs slowed me down. I was just slow today. A little jogging made my time less slow. I did 8.19 miles in 2:05:44 for a 15:21 minute per mile pace with an average heart rate of 170 bpm with an elevation gain of 272 feet at an average cadence of 131 spm at 48 drizzly degrees. My allergies still have me in a fog mentality. Have a most blessed day— be a blessing.

Friday/Monday

 Friday was a good day because I knew that I would be staying home from school to rest my voice. I even took Angus on a 1 mile walk following my workout.  Monday, I knew I was headed back to work and thankfully I have some strength to my voice. I did my usual lately workout of 9 hill sprints both days. This workout is intense enough that I get my work in less time affording a little later wake up time.

Friday- 8.53 miles in 2:08:22 for a 15:03 minute per mile pace with an average heart rate of 169 bpm with an elevation gain of 287 feet with an average cadence of 129 spm at 48 degrees.

Monday- 8.48 miles in 2:07:58 for a 15:05 minute per mile pace with an average heart rate of 93 bpm with an elevation gain of 271 feet with an average cadence of 131 spm at 39 degrees. Lord willing, looking forward to Easter break! God bless you!

April 5-6-7

 I’ve been struggling with respiratory issues. Took Tuesday off and went to the doctor’s. I got low grade meds Tuesday and Wednesday the doctor gave me reinforcements to aid my recovery. 

Tuesday- 8.48 miles in 2:07:47 for a 15:03 minute per mile pace with an average heart rate of 188 bpm with an elevation gain of 269 feet with an average cadence of 131 bpm at 40 degrees.

Wednesday- 8.25 miles with my last mile for some reason not being recorded on my stop watch.

Thursday- 8.61 miles in 2:05:26 for a 14:34 minute per mile pace with an average heart rate of 152 bpm with an average cadence of 131 spm with an elevation gain of 293 feet at 43 degrees.

I’ve been doing a version of the hill Loop 9 x hill. This is lowering the volume and making it so I still feel motivated to work out not feeling 100 percent. Have a most blessed day from the Lord!

Faith Walk

 This weekend I simply was not feeling well. Congestion in my chest and fatigue. Sunday night had me undecided on whether or not I would be going to school let alone working out. I woke up without my alarm at the usual time. I could not fall asleep. I prayed for direction and the Lord pushed me along. I did the hill workout that I did in the rain almost two weeks ago. I did the beginning like I was going to do the intown loop, but then proceeded to do 9 walking hill sprints(two of them to Kastal instead of the bottom of the hill) and I headed towards home passing it to the “pot” house and back. 

Here are the stats: 8.3 miles in 2:05:17 for a 15:05 minute per mile pace with an average heart rate of 98 bpm with an elevation gain of 259 feet with an average cadence of 132 spm at 39 degrees. I’m grateful for answered prayers. Thank you Lord for the workout today!

Finishing Off

 It’s been a week of fatigue and constant pressing forward. Tonight my wife and I hope to go to the Toby Mac concert in NYC. I’ve also been fighting off a cold. That considered, I’m doing okay. I did the in-town loop here in Ridge. I did 9.08 miles in 2:17:17 for a 15:06 minute per mile pace with an average heart rate of 167 bpm with an elevation gain of 214 feet with an average cadence of 130 spm at 50 foggy degrees. Have a blessed day!

 

Fighting Off Lethargy

 I decided on doing the Woodlot Loop plus a short out and back. I did 3 laps. My pace was slow regardless of my effort. I just didn’t have it today. I did 9.17 miles in 2:20:45 fir a 15:21 minute per mile pace with an average heart rate of 142 bpm with an elevation gain of 264 degrees with an average cadence of 130 spm at a drizzly 45 degrees. Grateful for the opportunity to work out!

Rocking Ridge Route

 I have tried to stay on the Ridge Loop for the week. Just kkmd of want to hit the road without giving much thought. I did 9.22 miles in 2:19:08 for a 15:05 minute per mile pace with an average heart rate of 152 bpm with an average cadence of 130 spm with an elevation gain of 233 feet at 30 degrees. It has felt a lot like winter this week, but thankfully we are getting daylight back in the mornings. I crossed the dog walker on the trail headed to Raynor. Doing proctoring for state testing now. Have a blessed day friends!