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!