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!!