Sunny Friday in Maine

 I have enjoyed my workouts in Hope. I truly have enjoyed the peace, quiet, and outdoor beauty of my home area. We are headed for Greenville today so I headed out a bit earlier. I did the pastor’s road(to the corner had mile past his house) and back, around the Barnestown loop, and to the very top of Howe Hill for 8.68 miles in 2:19:54 for a 16:06 minute per mile pace with an average heart rate of 139 bpm with an elevation gain of 583 feet at an average cadence of 126 spm at a comfortable yet muggy 66 degrees. I saw the triathlete on Seacoast road giving his typical wave. I wore my big net today to keep the horseflies at bay. Looking forward for o how the Long d works at Camp Good News. Gos is good— always!

Tuesday—Wednesday-Thursday

 Tuesday (Ridge)- I did the Longwood Loop doing 9.33 miles in 2:35:28 for a 16:39 minute per mile pace with an average heart rate of 159 bpm with an elevation gain of 402 feet at an average cadence of 124 spm at 70 degrees.

Wednesday(Hope, Maine) I did 8.64 miles in 2:17:59 with an average heart rate of 165  spm at an elevation gain of 4 feet at an average cadence of 127 spm at an average temp of 69 degrees.

Thursday (Hope) I did 8.38 miles with an average rate of 123 bpm average heart rate of 123 spm with an elevation gain of 616 feet at 68 degrees.— at an elevation gain of 616 feet.

I’m tired now, but enjoying the peace and quiet of Hope.

Sleeping No, Working Out- Yes

 I woke up earlier than usual and just couldn’t fall back asleep.I decided to hit the road a bit earlier. It’s always a bit of a strange feeling when you’re planning on leaving and going away for a period of time. It’s been a bit lonely without Charlotte being here, but I try to take advantage of the opportunities given to me. Today I have packed in preparation for my trip to Maine. Lord willing, I leave for my parents tomorrow. 

 This morning I did the Medford/Randall loop doing 9.18 miles in 2:33:54 for a 16:45 minute per mile pace at 69 degrees. I definitely have slowed down this summer. The heat and age have slowed me down. Looking forward to having my daughter and daughter in law and my grandkids coming over later. Have a blessed day!

Sunday With Bekah

 I did a short walk and a longer walk with my daughter Rebekah this Sunday. This was an unexpected pleasure. My daughter called me in the afternoon and asked me if I wanted to go on a walk. I was glad to say yes . In the morning before I had to teach Sunday School I I did the Woodlot loop doing 3.09 miles in 1:02:22 for a 20:10 minute per mile pace with an average heart rate of 67 bpm with an elevation gain of 96 feet at an average cadence of 108 spm at 70 degrees. In the afternoon with Rebekah on the Greenbelt Trail we did 7.46 miles in 2:17:00 for an 18:22 minute per mile pace with an average heart rate of 73 bpm at an elevation gain of 570 feet at an average cadence of 114 feet at a temperature of 86 degrees. Thankfully the trail was mostly shaded. Hikes like this with my daughter is a true blessing. We had such a wonderful time just walking and talking. Thank you Lord for these blessed times!

Good Finish

 My pace wasn’t great, but I felt good after being so tired yesterday. I did 9.27 miles in 2:37:11 for a 16:56 minute per mile pace with an average heart rate of 158 bpm. It was 68 degrees when I headed out the door. I got out a bit earlier today. This is the day that Charlotte and Ryleigh head to Texas to visit Jonathan her brother. I miss Charlotte, but I will try to take advantage of my opportunities. Have a blessed weekend!

Bogged Down with the Heat

 The workouts have been good, but the recovery has been slow. I have never done too well in the heat and with age I seem to be even more effected. Thankfully I can putter around in the mornings, and kind of revive in the afternoon. Either way, it’s just the cycle that I am in right now. I did the Medford/Randall Loop doing 9.15 miles in 2:31:46 for a 16:34 minute per mile pace with an average heart rate of 166 bpm an elevation gain of 238 feet with an average cadence of 124 spm at 68 degrees. I brought water again and it seemed to be what I needed. I saw a couple of walkers who were like me trying to beat the heat.

On another note I have made a bit of progress on my right shoulder injury. I am now able to do some kettle bell one arm presses with the 40 pound weight. God is good! God bless you my friends!

Going Slow

 I decided to bring water with me for this morning’s workout by wearing my water bottles belt. I’m able to bring 20 ounces of water with this belt to help me cope with the heat and humidity. I definitely felt tired especially as I traveled up the hills. Although I dislike the heat and humidity of the summer, I’ve learned to look at the advantages of the summer which give me a break from the daily whirlwind grind of Long Island work and commuting. I did the Longwood Loop doing 9.33 miles in 2:37:13 for a 16:50 minute per mile pace with an average heart rate of 148 bpm with an elevation gain of 300 feet with an average cadence of 123 spm at 69 humid degrees. I saw a couple of men walking this morning. Also, there were many paving vehicles on Raynor as I was on the home stretch. We have a staff supper party for the church tonight. Have a blessed day!

Holy Smoke

 This morning I was a little bit later heading out the door. It’s the little luxury that I have in the summer and I certainly take advantage of it. I am certainly going to miss Charlotte and Ryleigh when they head to Texas on Friday. Thinking about her leaving is definitely on my mind. I decided on the Longwood Loop again doing 9.29 miles in 2:35:16 for a 16:42 minute per mile pace. I definitely was feeling the heat and I noticed the smoke from the Canadian wildfires was once again lingering in the air. The poor air quality definitely has an effect. Thankfully I was able to survive the heat, humidity, and smoke. 

Yesterday I posted an old coaching pic from years ago. I got a good number of comments from old players from some of the teams that I coached. I am grateful for how the Lord has provided, but I do miss those days in small town Maine coaching. I definitely felt a purpose that I don’t feel now. God works in mysterious ways! Have a blessed day!

Trudging through the Humidity

 I headed out this morning with some God breathed optimism. The summer is uncomfortable, but fortunately I am in a situation where I don’t have to deal with it too much. The summer is like a classical sonata with different movements. This is a slower time , but there are always things to do. Fortunately, I do have time where I’m not pressed at the moment to get things done. Next, Lord willing will be the Maine time at my parents where I visit and help out a bit before heading out to camp. Next, Lord willing, will be some time visiting my daughters in Eastport/Pembroke. I love the pace and solitude in Maine— Maine is still my place. Besides my beautiful wife, my children and grandkids, and a few friends from work— I am an outsider here in New York. God has graciously provided here in New York, but I have never felt connection. Regardless of the circumstances, God always directs my ship. 

      Today I did the Longwood loop doing 9.20 miles in 2:31:03 for a 16:24 minute per mile pace. For some reason this is the only data that I have access to at the moment. I felt thirsty and a bit worn down at the end of my workout. Every bit of clothing that I wore was drenched. I did a lot of stretching during today’s workout. Thank you Lord for your many blessings!

Thunder and Lightning

  I woke up and got out of bed somewhat asleep and somewhat hopeful. I decided to do the Longwood Loop again as it’s a forecast of rain and I need to get most of my activity during my workout. It was dry most of my workout. I definitely took it easy today. I saw nobody out at all. Things were good until 7.5 miles in which case it started to rain lightly. By mile 8 it was raining quite hard. The thunder and lightning were directly overhead. I was pleased with this week of training. It was a productive yet low key week. I did 9.20 miles in 2:34:37 for a 16:48 minute per mile pace with an average heart rate of 140 bpm at an elevation gain of 372 feet at an average cadence of 123 spm at a steamy yet somewhat breezy 71 degrees. I am definitely grateful for this week. Thank you Lord for your strength and satisfaction!

Running on Empty

 This morning I had a couple of options floating through my head. I had an ultrasound at 8:15 am to check my aorta. My grandmother died at 57 from an aneurysm in her aorta so I wanted to get it checked out. This test requires that I have no food or drink for 6 hours prior to the test. One option was to go for a hike after my appointment. The other option was to go for a shorter workout before the appointment since it’s supposed to be hot. I drank a bottle of water at 2 am knowing that this was the latest that I could drink. When I woke up a little before 5 I pondered my course of action. I decided on doing around 7 miles. I did an out and back on Raynor, did the Woodlot loop, did the Ridge/Kastal loop, with a short out and back on Ryan and on the hill on Raynor. Here are the stats- 7.56 miles in 2:02:31 for a 16:12 minute per mile pace with an average heart rate of 155 bpm with an elevation gain of 209 feet at an average cadence of 126 spm at a somewhat comfortable 69 degrees. I did better than I thought without the water. The approach that I took worked. Thank you Lord for your wisdom, guidance, and strength!

Beauty Before the Day

 I headed out around 5 am for my morning workout. The good thing with summer is that I have more of a luxury to take things at my pace. I am thankful for the usually refreshing summer months. It’s a change of pace, not so rushed, so that I can tackle the rat race of the school year. I did the Longwood Loop again. Tomorrow I will have to back off a bit as I have a heart ultrasound, and am not allowed food or drink 6 hours prior to the appointment. Here are today’s stats- 9.3 miles in 2:31:15 miles for a 16:15 minute per mile pace with an average heart rate of 143 bpm with an elevation gain of 308 feet at an average cadence of 125 spm at a more comfortable 65 clear and sunny degrees. Thank you Lord for your provision!

Between the Raindrops

  I could hear the rain falling throughout the night. I woke up, but stayed put until I heard a letdown in the downpours. I quietly made my move out the door and prepared myself for the workout. I decided to do the Longwood Loop doing 9.22 miles in 2:27:46 for a 16:01 minute per mile pace with an average heart rate of 78 bpm with an elevation gain of 309 feet at an average cadence of 125 spm at a very oppressive 72 humid degrees. Within minutes of arriving home the rains appeared again. I’m thankful for the slower pace of summer. Thank you Lord!

Once Again in Ridge

 As good as it is to visit other places, it is also good to return home and come back to everyday routines in the familiarity of home. Home to me is here in Ridge and also back in Eastport, Maine. After my standard two days off from last week, I did the Medford/Randall loop. It was a joyous workout. After a day of jet lag, I attempted my last formal workout of the week. I am trying to keep my standard rest and workout days. Recovery is just as important as working out. I did 8.92 miles in 2:23:41 for a 16:06 minute per mile pace with an average heart rate of 159 bpm with an elevation gain of 231 feet at an average cadence of 126 spm at 70 degrees. The Lord has given me joy in my life and gratitude for the many daily things that He graciously provides! Thank you Jesus!

Last Workout In Nottingham

 I have truly enjoyed the beauty and solitude of Nottingham and the trails of the local park. I have seen the same people out most days. They are quietly pleasant and friendly with typical English charm. Today I headed out earlier as we are headed to London for the last leg of our English visit. England is busy but not rushed like New York. I have become appreciative of their reserved demeanor. All things must come to an end and so it is approaching time to re-enter every day life back home. I will take enjoyment in our last almost two days here in England in London. This is my second time in London. 

 For the workout- I did 7.37 miles in 2:20:40 for a 19:05 minute per mile pace with an average heart rate of 72 bpm with an elevation gain of 25 feet with an average cadence of 115 spm at 50 clear degrees. In my mind I was transitioning to my regular workouts back home, thankfully meeting my internal goals—PTL- for this vacation. I am thankful for good health and feeling good during our visit here. I am grateful for not feeling rushed for most of the time. The Lord has other plans for the summer. Thank you Lord for your many blessings and for your presence to those of us who bless your name!

Countdown, blessed

 I have deviated from my normal workout routine slightly. God has given me wisdom in how to plan things. I have worked out more frequently, but not as intense or as long. I want to get the benefits of working out , but cutting back a bit so I can enjoy working out more frequently and to be more rested to enjoy my visit here in England. I have enjoyed my reflexive sling shot to protect my shoulder while doing pushups— it definitely has worked. The plan is to do no formal workouts on Wednesday and Thursday. Today I headed out to clear cool bright skies doing 7.35 miles in 2:18:56 for an 18:53 minute per mile pace with an average heart rate of 81 bpm with an elevation gain of 240 feet at an average cadence of 114 spm at 51 degrees. Lord willing one more sleep In Nottingham and one more walk in the beautiful park. Looking to you Lord for success and two more sleeps in England.

Beautiful Sunday In Nottingham

  I headed out seeking to enjoy the outside beauty of England while I’m still here to enjoy it. I am blessed and grateful for this opportunity. I headed to the park and was out there by mostly myself for most of the walk. I saw a Fox and several rabbits. I was a bit slower this morning doing 7.15 miles in 2:17:28 for a 19:14 minute per mile pace with an average heart rate of 70 bpm with an elevation gain of 161 feet at an average cadence of 111 spm at a windy 52 degrees. The weather here is perfect for workouts— I will miss this— but at the same time I am grateful for the opportunity. Lord willing off to Nottingham forest to see Robin Hood with Char and Mandy.

Workouts In England

 Monday- In Milton Keynes, UK- Having gotten lost on my 3.54 mile hike on Saturday on the beautiful grounds of Milton Keynes, I took to the sidewalks on Monday. I got some work in by doing 30 plus flights of stairs most days at the hotel in attempting to challenge myself a bit. I did 6.22 miles finishing up the 11 flights of stairs. I passed by some interesting people and neighborhoods. 6.22 miles in 2:00:33 seconds for a 19.21 minute per mile pace with an average heart rate of 71 bpm with an elevation gain of 382 feet at an average cadence of 110 spm.

Tuesday- Southampton, UK- I just walked around until I made it to approximately a 10 k. A combination of beauty and congestion. Lots of people walking their dogs and school children dressed in their uniforms waiting for the bus. I did 6.31 miles in 2:02:33 for a 19:25 minute per mile pace with an average heart rate of 70 bpm with an elevation gain of 514 feet with an average cadence of 111 spm. 

Thursday - Southampton, UK- I did 7.36 miles in 2:21:14 for a 19:11 minute per mile pace with an average heart rate of 76 bpm with an elevation gain of 354 bpm at an average cadence of 116 bpm at 59 degrees.

Wednesday: Southampton, UK doing 7.17 miles in 2:12:01 for an 18:24 minute per mile pace with an average heart rate of 74 bpm with an elevation gain of 415 feet at an average cadence of 115 spm at 62 degrees.

Friday- Nottingham, UK - I circled around beautiful scenic trails doing 7.24 miles in 2:17:14 for an 18:56 minute per mile pace with an average heart rate of 72 bpm at 181 foot elevation gain at a 112 spm average cadence at 51 degrees.

Saturday- Nottingham, UK- I did 7.58 miles in 2:2:23:57 for an 18:59 minute per mile pace with an average heart rate of 71 bpm with an elevation gain of 230 feet at an average cadence of 113 spm at a damp 58 degrees.

I hope to write more later, but I wanted to share and catch up a bit. God bless you my friends.