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!