Calverton

  I headed out later as my wife asked me to head out later, so I did. I headed out around 9 o’clock. I decided to try my former popular route. I realized that this was my first time on this route in my 60’s. I haven’t done many 9 milers lately. My stats- 9.32 miles in 2:59:02 for a 19:11 minute per mile pace with an average heart rate of 69 bpm at an average cadence of 113 spm at an average power of 109w with an elevation gain of 213 feet at an easy effort of 3 at 18 sunny degrees. I am grateful for getting the workouts I when my motivation and vision are a little off!

Unexpected Blessing

 The day that seemingly started off on the wrong foot ended well. I got out the door later than I wanted for a walk on the Rocky Point trail when I received a phone call from my wife. She had left her iPad at home and needed me to bring it in to church. I was not in the best of attitude at the time. I said something a little irritating to my wife when dropping off the iPad. I was convicted of my bad behavior and sent an apologetic text. In addition, I was pleased that the trail didn’t have snow on it. I walked at a faster than expected pace and got in my eight miles and change. My wife had an inspiring message and then we brought our friend Joe home for the afternoon. Here are the stats: 8.2 miles in 2:20:37 for a 17:08 minute per mile pace at an average heart rate of 76 bpm at an average cadence of 119 spm at an average power of 123w at an elevation gain of 169 feet at a moderate effort of 4 at a windy freezing 17 degrees.  It was a good workout and my friend Mr. Cesar went to church with his family.

Smooth Sailing, Sort Of

 I had a good start to the day. I got back a little early. I was able to get my strength training in. I got out the door in good season, but I said one little thing that made my wife angry— and she sent me an unhappy text— which I expected. I also got to school, and I somehow can’t get into PowerSchool. Well, here is my 8 x Raynor Hill workout: 6.63 miles in 1:49:02 for a 16:27 minute per mile pace with an average heart rate of 129 bpm at an average cadence of 125 spm at an average power of 139w with an elevation gain of 289 feet at an all out effort of 9. Things worked out through the course of the day. Lord willing, looking forward to a break away from the commute and some peace and quiet in Maine.

Better than Expected

 When you wake up you are never quite sure how your body is going to respond. I had a short Bible reading today, so it put me a bit ahead of. I think too, that since I went to bed early I was a bit fresher. The pain killer and anti inflammatory that the doctor prescribed, also definitely helped me. I did the figure 8 plus 4 x Woodlot hill with one out and back for 6.78 miles in 1:54:00 for a 16:48 minute per mile pace at an average heart rate of 113 bpm with an elevation gain of 189 feet at a cadence of 123 spm at an average power of 129w at an all out effort of 9 at 41 degrees. Praying for my father in law on his upcoming anniversary celebrated alone because his wife has Alzheimer’s. Have a blessed day friends!

Forgetful

  This time of the year, before Christmas break, you are a bit tired from overload. In my tiredness, I forgot to bring my phone, so my earphones were kind of useless. I did the figure eight, plus an out and back, plus 4 x Woodlot hill plus a pitstop at the house on my second lap. I did 6.97 miles in 1:56:14 for a 16:40 minute per mile pace with an average heart rate of 100 bpm at an average cadence of 122 spm at an average power of 131w with an elevation gain of 199 feet at an effort of 8 hard at 52 degrees. I made it to work on time which I am grateful for. Have a blessed day!

All Wet

 I don’t like rainy days on work days, as it really messes with my commute. I was just 1 minute late to work— I’m alright with that. It was a rainy night, a rainy morning, and it’s rainy right now. I feel myself dragging through each segment of the day. I made it out the door a bit late, so I did the Raynor Hill workout. I was a bit behind the whole workout, but not too behind. I didn’t see the ladies or the dog walker out. I did 6.67 miles in 1:54:37 for a 17:10 minute per mile pace with an average heart rate of 83 bpm with an elevation gain of 293 feet at an average cadence of 124 spm at an average power of 131w at a hard effort of 8 at a rainy 38 degrees. I got my strength work in— very grateful! Have a blessed day!

Frosty Sunday at Randall

  The morning came with its usual cobwebs. A couple of crazy dreams before waking seemed to bring some morning fatigue. I left out the thought of trying a six miler and settled on the thought of a pretty 3 mile nature walk at Randall game preserve. Going into the week I know that it will be a trying week with fatigue and lots of extra stuff to do in this Christmas season. It’s a lot of good stuff added to the hectic school routine. I did 3.10 miles in 1:11:14 for a 22:56 minute per mile pace at an average cadence of 106 spm at an average power of 92w at an average heart rate of 71 bpm at an average easy effort of 3 at 27 degrees. I can feel the Lord’s spirit helping me in my reactions. Have a blessed week friends!

God’s Way

  I need to constantly remind myself that God’s way is not anything like my way. There is a constant battle that goes on because we often find ourselves fighting with God. We want to handle life’s situations in our own way because we see things through our narrow perspective. But outside of our way there is a bigger plan being carried out by God. We don’t see it because we don’t think anything like Him. So today I acknowledge my need of Jesus. His eyes, his heart, his hand guiding mine. Surrender what I want to help my brother or sister, this is true love.

 This morning I was greeted by my wife who never sleeps. I can handle the early hour because I sleep. I did the figure 8 , out and back, plus 4 x Woodlot hill for 6.79 miles in 1:51:24 for a 16:23 minute per mile pace at an average cadence of 126 spm at an average power of 133w with an elevation gain of 203 feet with an average heart rate of 101 bpm at a hard effort of 8 at 26 degrees with a few specks of snow. Have  a blessed weekend!

Prayer and Bible Instruction

 The early morning walks provide an opportunity to listen to 2 hours of Christian radio teaching and time to pray. It sets the tone for the day. Sticking with the sub 7 mile theme I did 8 x Raynor Hill for 6.59 miles in 1:52:31 for a 17:04 minute per mile pace with an average heart rate of 90 bpm at an average cadence of 123 spm at an average power of 130w with an elevation gain of 248 feet at a moderate effort of 7 at 36 blustering degrees. Kind of tired right now. Have a blessed day!

Completed

  Today I headed out the door glad that the heavy rain had not started yet. It was mild with a light drizzle. The precipitation got gradually more intense as the workout progressed. I was feeling tight in a few places this morning, so I took a couple of naproxen. I went slowly doing the 8 x Raynor hill in 1:56:52 for a 17:40 mile pace with an average heart rate of 83 bpm with an elevation gain of 303 feet at an average cadence of 122 spm at an average power of 127w at a moderate effort of 4 at 55 degrees. I did the shortened version of my strength training and still was a bit late for work. I’m still grateful. Jon and Emily arrive today from Texas. God bless!

Stale

 Today as I headed out, I was feeling kind of tired and slow. I am glad that I decided to keep all workouts under 7 miles. I am lacking zip. At times I have a fearful feeling that I’ve learned to work through. I may get it before a workout or before lifting a weight, and I have it almost everyday as I commute to work. There are many good things about Long Island, but I still feel like an outsider. Just a fact. I did the figure 8 plus a short out and back and 4 x Woodlot hill for 6.84 miles in 1:55:35 for a 16:53 minute per mile pace with an average heart rate of 81 bpm at an average cadence of 122 spm at an average power of 127w at a moderate 4 effort and an elevation gain of 192 feet at 42 damp degrees. I saw two lady walkers almost at the very end of my route. Lord give me strength today!!

Feeling Relatively Refreshed

 I forgot to set my alarm, but I managed to wake up in time. I was seemingly rested. I did 8 x Raynor hill for 6.68 miles in 1:50:46 for a 16:34 minute per mile pace with an average heart rate of 90 bpm with an elevation gain of 295 feet at an average cadence of 125 spm with an average power of 137w at an effort 8 and a temp of 38 degrees. Things went fairly smoothly with good strength training . Have a blessed day!

Sunday Bonus/Replace the Loneliness

 My wife is a machine. She thrives on constant motion. She runs circles around me. But you have to know your abilities— what you can do and what you can’t. Somehow you have to believe that you are contributing even though you don’t know how. I was a bit hesitant to try back to back 8 mile workouts, but the pace was easy and the course was flat. I did the Rocky Point Greenway trail heading east towards East Shoreham and then back. I did 8.11 miles in 2:37:43 for a 19:26 minute per mile pace with an average heart rate of 72 bpm at an average cadence of 111 bpm at an average power of 104w with an elevation gain of 114 feet at an effort of 4 moderate at a breezy 50 degrees. I am going to try to keep my workouts this week under 7 miles. It’s kind of a balancing act. Trying to get as much out of these old arthritic knees without overdoing it. The Lord has been gracious. Looking to the Lord for strength this week.

The Gift of being Spontaneous

   I had set a plan in my head to do an eight mile walk when my wife and daughters were watching Wicked. At 11:30 ish my stepson Jace and family stopped over for a visit. At 12:30 everyone was settling in for a visit. At 2:30 everybody was sprawled out around the house. At 3:00 people started to move out. This got me out the door later than I had planned. It also meant that at least half of my walk would be in the dark. I wasn’t sure what I was going to do. Maybe settle in for a shorter 6 mile walk? But as I headed to the trail, I was determining to do the entire 8 miles. There would be enough light with street lights and the stars to complete the walk. As I turned around and headed west, I could see the diminishing sunset. I met a few folks in the dark heading in the opposite direction. As I approached Rocky Point I could hear music playing and folks gathering for a Christmas celebration. The last mile was very dark with a few motion lights being set off. By the time that I made it back, I was glad that I had made the effort. Here are the stats: 8.08 miles in 2:31:14 for an 18:42 minute per mile pace with an average heart rate of 74 bpm at an average cadence of 114 spm at an average power of 110w at a moderate effort of 4 at a temp of 39 degrees. I was glad that things worked out and I was grateful that I made the effort to go on this beautiful walk!

Adjustments

  I have found myself moving slower, so I will most likely be doing the shorter of my two workouts. I also added the land mine adjustment to my core trainer apparatus. I’m getting adjusted to using this piece of equipment. I started last night. The adjustment is cleaning it to my shoulders and then putting it down without slamming it. This equipment allows for a greater range of motion. So far, so good. I did the figure 8 this morning doing 6.81 miles in 1:54:41 for a 16:50 minute per mile pace with an average heart rate of 79 bpm with an elevation gain of 202 feet at an average cadence of 124 spm at an average power of 127w with a hard effort of 8 at 30 cold breezy degrees. I feel accomplished just getting the workouts in when I did not feel like it at all. Thank you Lord and have a blessed weekend!

The Best Time in the Morning

  I was so sleepy once again, but once I got out of my bed and made it to the kitchen I realized that this part of the day is the best. There are almost no interruptions. The streets are quiet and beautiful at this time of the day. The one obstacle of the day was snow on the roads. There was just enough to make trudging along more challenging. I was tempted to change my route , but I just changed the direction of my loop. I did 7.07 in 2:03:32 for a 17:27 minute per mile pace with an average heart rate of 105 bpm at an average cadence of 125 spm at an average power of 122w with an elevation gain of 228 feet at an effort of 8 at a cool and sleeting 37 degrees. Traffic was slow this morning, but I had a good talk with my brother. Have a blessed day all!

The Adventures of Quasimodo

  Having arthritic knees and no cartilage, can make moving seem like barely moving. There are some days that my condition doesn’t enter my thought process, but today wasn’t one of those days. I got out in decent time. I decided to do the 8 x Raynor Hill workout. I did 6.52 miles in 1:50:50 for a 16:59 minute per mile pace with an average heart rate of 122bpm at an average cadence of 127 spm at an average power of 134w at an hard effort of 8 at 26 degrees. I’m grateful for the workout even when my energy is low and my body function is low. Have a very blessed day!

Sleepy Hollow

  This time of year always brings the same results, long nights and great sleep. When I woke up, the least logical thing appeared to be working out. I know that I could quickly fall back asleep. But then I reminded myself of how ditching workouts means ditching results. I know that if I can just keep my momentum going forward , that I should be able to get the work in . This morning I did 2 x out and back, 3 x Ryan, and 2 x Raynor/Ridge for 7.09 miles in 1:57:26 for a 16:33 minute per mile pace with an elevation gain of 223 feet with an average heart rate of 84 bpm at an average cadence of 127 spm at an average power of 132w at an effort of 8 hard at 28 degrees. I saw the dog walker on Kastal. I was pleased to get in the strength work and make it to work in plenty of time as I was a bit behind schedule. I sure respect my wife! Have a blessed day!

I Must Be Crazy Part Whatever

  My sleep has been so sweet these last few days. Saturday morning in Eastport was restful even though the room wasn’t the greatest— the view was spectacular. I definitely feel like Maine is home, but NY provides many conveniences. The fact is, I get to experience both Maine and NY and each experience is beneficial. My motto lately is to “hit” the easy button. I definitely have been lagging in my energy, so rather than give up, I just go a bit easy. This morning I did the figure 8 plus an out and back and 4 x Woodlot hill for 6.88 miles in 1:51:23 for a 16:11 minute per mile pace with a resting heart rate of 108 bpm with an elevation gain of 214 feet at an average cadence of 127 spm at an average power of 134w at an effort of 8 which is hard at 26 degrees. My workouts afford me time to pray and to listen to Bible teaching on the radio. Have a blessed day friends!

Randall Game Preserve

  I was tired this morning, but I wanted to get some sort of hike in. I was happy that I managed to get a couple sets of core trainer presses in last night. All the traveling definitely has me a bit pleasantly fatigued. I’ve tried to get the work in, even if it is on the easy side. I donned my hunting cap from Uncle Gary’s house. The frost was heavy and the temps were in the mid 20’s. I didn’t see a soul on this Sunday morning stroll. I didn’t 3.11 miles in 1:06:41 for a 21:23 minute per mile pace with an average heart rate of 72 bpm with an elevation gain of 119 feet at an average cadence of 109 spm at an average power of 97w at an easy effort of 3 which was enough for me this morning.

 On another note. I read an old comment on a pat of mine in 2011. My daughter Rebekah wrote the nicest comment about me. I regret having to move away from my daughters. I know Rebekah struggled a lot with my moving. It was difficult for me— heart wrenching. I tried to get there every month, but I still wonder. I feel the need to stay focused and set little goals this December and this school year. Thanks Jesus for your always loving me and my family!

There is Hope

  I wasn’t sure how things would work out. We got in late, and Charlotte was not happy about an early morning workout. Fortunately, it worked out. I actually had a good workout heading down to the Molyneux Road bridge in Camden. I did 8.22 miles in 2:10:48 for a 15:54 minute per mile pace at a cadence of 126 spm at an average power of 145w for an effort of 8 for harder an average heart rate of 102 bpm with an elevation gain of 602 feet at 33 cloudy and still degrees. It’s always awesome to workout in my home town area. There is no place like Maine. It is so nice having Ryleigh here at my part with us. Have a blessed day!

Taking Advantage

  This morning my goal was to try to get out a minute or two earlier and go an extra mile. Then after that, I kept on adding to my goal by putting the cardboard out, and doing all my strength training. I also had to get my car running early as there was frost on my car. My slight gamble was that traffic would be light and that I could make up the time. My watch stopped early, but I checked the overall distance on my watch and the distance was around 8.2 miles at a 16:02 per mile pace with a 222 foot plus elevation gain at an average heart rate of 94 bpm at an average cadence of 126 spm at an average power of 138w at an effort of 8 which is hard at 38 degrees. 

  I am looking forward to going to Maine for Thanksgiving and seeing my daughters, grandchildren, son in laws, and my parents— Lord willing. Looking forward to a couple of workouts in Hope, Lord willing. Have a blessed Thanksgiving!

Why?

 This morning, as I often do, I wondered why I was out on the road so early in the morning. I was wondering why my father in law needs so much attention— but I am no one to judge. The answer to the first why came when I headed down the final stretch of Raynor road to my home. If you persevere! you will be glad that you did. I did 2 x short out and back, 3 x Ryan, and 2 x Raynor/Ridge for 7.09 miles for a 16:40 minute per mile pace and an average heart rate of 144 bpm with an elevation gain of 233 feet at an average cadence of 126 spm at an average power of 130w with a hard effort of 8 at a temperature of 46 degrees. I’m looking forward to Lord willing spending 3 days in Maine with my wife and granddaughter Ryleigh. I miss Maine, but I am so glad when I am back there in my home!

Chasing My Tail

  I feel like I have been fighting a battle with myself these last few days. I’m feeling disrespected at work and at school. This pace of life here in New York and at church seems frenetic and I just don’t feel like a fit. I feel overlooked by my father and law and my own wife at church. I don’t in any way mean to be egotistical about this. I’m 60 years old with a lifetime of service and yet I’m treated like a rookie. The funny thing is that I listened to 4 messages on dealing with being in a place of trial and waiting on God’s perfect timing. Our Lord knows our needs. This morning I did 8 x Raynor Hill doing 6.63 miles in 1:52:19 for a 16:56 per mile pace an average heart rate of 129 bpm with an elevation gain of 277 feet at an average cadence of 125 spm with an average power of 132w at an effort level of 8 hard at 39 cloudy degrees. Lord you are awesome!

Weird Weekend Vibes

  I often find that my wife and I are often heading in two different directions. She’s full speed ahead working hard for Genesis Church, WW , and her projects and me— I’m just trying to make a difference as I try to get through the week. I don’t know where this dance is going, but I know that my dance will always be with Charlotte. I just hope that I can find the rhythm. I always thought that I had some leadership potential , I’m just not sure what that means. You’re not really a leader unless someone recognizes it. Anyway, I decided to walk from Rocky Point heading west as a change. I did 6.46 miles in 2:02:41 for a 18:59 minute per mile pace at an average cadence of 114 spm at an average power of 111w with an average heart rate of 73 bpm with an elevation gain of 152 feet at 43 breezy degrees. 

Not Pooped Out

 Today I resumed my usual routine and did the 2 x Ridge/Raynor, 2 x short out and back. 3 x Ryan for 7.08 miles in 1:59:19 for a 16:50 minute per mile pace with an average heart rate of 149 bpm with an elevation gain of 226 feet at an average cadence of 125 spm at an average power of 128w at a temp of 37 degrees. I could see a few flakes mixed in with the raindrops. Yesterday was a nice relaxing day. Thank you Lord for the extra rest. 

Jello Everyone

  This morning I began my preparation for my colonoscopy tomorrow. The day started off with black coffee. I did the figure 8 loop with a short out and back and 4 x Woodlot hill for 6.76 min 1:52:11 for a 16:35 minute per mile pace with an average heart rate of 118 bpm with an elevation gain of 222 feet at an average cadence of 126 spm at an average power of 132w at a temp of 46 cloudy degrees. I had some white grape juice and then did my an and strength work. The commute was good today and thankfully there will be no commute tomorrow. Pray that I get in early. Have a blessed day friends!

The Moment

 Kind of a mental change that I have been making is to realize the blessing of the moment. I have always had a habit of looking forward to something in the future. I mean I still try to keep to my routine, but now I am realizing that in this very moment there is something good happening. God is in the moment as well as being in the future. Today I did the 2 x short out and back, 3 x Ryan, and 2 x Raynor/Ridge for 7.09 miles in 1:58:45 for a 16:42 minute per mile pace at an average heart rate of 95 bpm with an elevation gain of 196 feet at an average cadence of 126 spm at an average power of  127w at a temp of 44 degrees. Looking forward to vacation next week. God bless!

Saturday-Sunday-Monday

 Saturday: I had a 9 am blood draw at the doctor’s office and I followed it up with a Greenway Port Jeff to East Setauket walk with a halfway stop at Starbucks. I like the weekend walks as they are a bonus and slower and usually off road. It had a been over a year since I have non this particular part of the trail. I did 7.48 in 2:25:25 for a few 19:25 minute per mile pace with an average heart rate of 72 bpm with an elevation gain of 544 feet at an average cadence of 113 spm at an average power of 114w at a cooly comfortable 47 degrees. It was nice to get out on this trail again.

Sunday: Rebekah came over and we did a 3.18 mile loop at the Randall game preserve. The conditions were beautiful. I really enjoy the varied terrain on this loop. We averaged 20:31 minutes per mile pace with an average heart rate of 73 bpm at an average cadence of 111 spm at an average power of 102w at an elevation gain of 109 feet at 46 sunny degrees. We finished things off with a trip to Starbucks.

Monday: I did the 8 x Raynor Hill workout doing 6.68 miles in 1:54:11 for a 17:05 minute per mile pace with an average heart rate of 103 bpm with an elevation gain of 310 feet at an average cadence of 125 spm at an average power of 132w at 46 cloudy degrees. I have my second gel injection, Lord willing , this afternoon. I am grateful for the health to keep training- thank you Lord!

Low Profile

 I have been doing my blog now for nearly 20 years. I was inspired to start, when I began reading and enjoying my friend Andy’s Downeastrunning blog many years ago. Andy had a way of describing his workouts such that you felt as if you were there with him. Me, usually my blog is brief and boring— but I have been consistent. It’s the type of thing that I hope my daughters and grandchildren read at some point may even after my passing and gain a little glimpse of what was going on in there father’s or grandfather’s head. I don’t really see myself as an inspirational character, but I am interested in understanding others. The understanding process is a two way street, and this blog is a little bit of me sharing.

  This morning I did the 2 x Ridge/Raynor and 2 short out and backs and 3 x Ryan Ave for 7.17 miles in 1:55:11 for a 16:03 minute per mile pace at an average heart rate of 127 bpm at an average power of 135 bpm with an elevation gain of 229 feet at 38 cloudy degrees. The funny thing is that I felt tired and slow when in fact I was going faster today. Tonight is the last night of sleeping alone for awhile with Char finishing up her mission trip in the DR. Looking forward to the weekend start with a blood draw tomorrow morning at 9. Have a blessed day!

Moving by Feel

 Things are always different when Char is not around. She does so many things and is always on a whirlwind tour of life. So while I miss her, I also catch my breath and simplify things. I make things as easy as possible. This morning I found myself a bit behind because I had to work on one of my workout accessories. I chose to do the figure eight workout plus a short out and back and 4 x Woodlot Hill in reverse for 6.80 miles in 1:51:59 for a 16:27 minute per mile pace with an average heart rate of 107 bpm at an average cadence of 126 spm at an average power of 134w with an elevation gain of 243 feet at 34 degrees. The good thing about early morning workouts is that you hardly are aware that you are working out. God bless you my friends!

Different Direction

 There are a couple of constants in training— nagging pain, and changing things up a little. I am limited a bit by my time, so my routes basically have to be a certain length so that I can complete my core strength work and get to school on time. This morning I did the 2 x Ridge/Raynor and 3 x Ryan, and out and back for 6.99 miles in 1:55:14 for a 16:29 minute per mile pace with an average heart rate of 102 bpm with an elevation gain of 196 feet at an average cadence of 126 spm at an average power of 131w at 36 breezy degrees. I am getting by, but I just feel like that I have no reserve. Lord, I thank you that you give me my daily bread!

Out of It

 The time change and having Charlotte gone saving the world kind of puts me in a lonely state of mind. Ever since I got my gel shots in my knees yesterday I’ve felt a bit weird. All things considered, I had a decent workout. I did the hills of Raynor doing 6.68 miles in 1:50:12 for a 16:29 minute per mile pace with an average heart rate of 130 bpm with an elevation gain of 275 feet at an average cadence of 125 spm at an average power of 138w at a temperature of 50 degrees with a good breeze blowing steadily. I had a decent strength workout. I have been wearing a brace for my right ankle as it feels a little weird. Thank you Lord for always providing regardless of the circumstance.

Sunday/Vets Day

   My wife headed out to the DR on a mission trip yesterday (Sunday), so I have been batching it. I have been using the Greenway trail. Sunday I headed east and today I headed west. Sunday: 6.33 miles in 1:57:48 for a 18:35 minute per mile pace with an average heart rate of 71 bpm at an average cadence of 114 spm at an average power of 111w at 41 degrees. Elevation gain- 64 feet.

Monday: 8.39 miles in 2:32:16 for an 18:08 minute per mile pace at an average heart rate of 132 bpm at an average cadence of 117 spm at an average power of 114w. Elevation gain of-175 feet.

Both days I was speeded up on my easy day by ladies going at a fast pace. I guess the competitive spirit never dies. Right now I am at Dr. Boylan for my knees appointment. Have a blessed day!

Bless the Ordinary

  Each day is a gift from God. Even when we are not feeling well, have doubts, family issues, enemies, etc., etc.. When God gives you a day it is an opportunity to serve Him. I decided to do the 8 x Raynor Hill workout doing 6.54 miles in 1:49:55 for a 16:48 minute per mile pace doing 125 spm at a power of 136w with an average heart rate of 122 bpm at an elevation gain of 293 feet at a more seasonal 45 degrees. Have a blessed day and Veteran’s Day weekend.

Still Adjusting

 I have to say that adjusting to the time change has been a challenge in some ways. I am doing the same routine, but I feel like I’m in a fog. This morning I decided to do the 2 x Raynor/Ridge with 3 x Ryan and 1 short out and back for 7.12 miles in 1:56:09 for a 16:18 minute per mile pace with an average heart rate of 92 bpm at an elevation gain of 200 feet at an average cadence of 125 spm at an average power of 132w at a cloudy and warm 62 degrees. My knees have really been achy after my workouts. My workouts have been going pretty well. I have been hitting the “easy button “ on some components of my strength training. Looking forward to the weekend! God bless you my friends!

Walking on the Fumes

  I slept pretty well the first half of the night, but wondering how the election turned out had me excited. Finally, I saw that the election had been called for Trump and I fell asleep happy. I respect people’s views and differences. For me, I’m happy and I realize that friends of mine are not. I did the 8 x Raynor Hill doing 6.63 in 1:51:11 for a 16:45 minute per mile pace at a cadence of 123 spm at a power of 133w with an average heart rate of 96 bpm with an elevation gain of 265 feet at a balmy and breezy 60 degrees. Have a blessed day!

Election Day

  I woke up a bit tired and cranky, yet I woke up at my usual time. I know that today will be a monumental day with such a contested election with two totally different directions. Yet, I am just kind of tired and cranky and my mind foggy. I fed the figure 8 with a short out and back and a 4 x Woodlot Hill for 6.85 in 1:54:18 for a 16:41 minute per mile pace with an elevation gain of 199 feet and an average heart rate of 122 bpm at an average cadence of 124 spm at an average power of 129w at 53 degrees. I had a decent strength workout and ran a bit behind yet thankfully the traffic today was very light. Lord we pray for your direction for this country and we trust you whatever way it goes.

Standard Time

  Today was my first early workout for standard time, although yesterday Rebekah and I did a Brookhaven County Park walk. 

Sunday-3.78 miles in 1:13:04 for a 19:18 minute per mile pace with an elevation gain of 144 feet with an average heart rate of 71 bpm at an average cadence of 113 spm at an average power of 106war 41 degrees.

Monday: 7.03 miles in 1:57:03 for a 16:39 minute per mile pace  with an average heart rate of 114 bpm at an average cadence of 125 spm at an average power of 131w at an elevation gain of 201 feet at 39 degrees. 

God. Bless!!

A Saturday Morning Treat

  Sometimes I don’t exactly know why I am doing something other than it feels like the right decision. I truly love fall. Something about a walk in the outdoors helps me to feel better about life. I really like the Greenway trail out of Rocky Point. This summer I was looking forward to going on this trail in the comfortable fall season. I headed out around 9. There is always traffic on the route, and today the majority of it was foot traffic. I had one lady pass me heading west. Had I been doing my race walk, she would not have been able to pass. She stopped to pet a dog and I passed her. She tried to pass me again by Echo Avenue, but she either changed route or finished. Either way, I’m glad that I finished ahead of her. I was afforded this hike because Char is palling around with her girl posse. I stopped by after my walk to see Rebekah at Starbucks. Well here are the stats- 8.38 miles in 2:31:26 for an 18:04 minute per mile pace with an average heart rate of 78 bpm at an average cadence of 116 spm at an average power of 115w with an elevation gain of 138 feet at a comfortable 51 degrees. The clocks get set back tonight. Tomorrow, Lord willing, I go on a short hike at Brookhaven tomorrow. I also teach Sunday School. Goburger tonight— the world is right again!

Keep Moving

 This morning I was helped by knowing that I had a 5 hour energy waiting for me when I woke up. This provides a kick start on a day when my energy is spent. I had no idea as to which of my 3 routes I would do so I just headed down the rose and let my feet decide which workout that I would do. As I hit Apple Court I decided to head down the road and do my 8 x Raynor Hill for 6.59 miles in 1:50:11 for a 16:43 minute per mile pace with an average heart rate of 119 bpm with an elevation gain of 262 feet at an average cadence of 123 spm at an average power of 133w at 64 breezy degrees. Char is headed to a Friday night getaway with a couple of her friends. Men’s supper tonight at the church. Hope to get some rest and recreation when my wife is out. God bless you my friends!

Easy Button

 Today I was a bit more tired than usual so I did my easiest workout doing the figure 8 plus 4 x Woodlot Hill and 1 out and back in front of the fence place for 6.76 miles in 1:53:47 for a 16:49 minute per mile pace with an average heart rate of 122 bpm with an elevation gain of 202 feet at an average cadence of 124 spm at an average power of 130w at a temp of 58 degrees. I’m grateful for a good Bible study the past 6 weeks and I had a good talk with my brother this morning. Thank you Lord for good times among the rush rush of life.

Joy

  Life will have its challenges and disappointments. Most of the time you can’t see which way your life direction is going. What you need is faith and a commitment to live by faith. Each morning there is the split second battle that goes on because at 3:45 I physically don’t feel like going on my walk. What I know is that once I get going that I will enjoy my early morning walk and listening to Christian teaching for two hours. My strength training following my walk is enough to keep me fit and strong. Without my routine I would turn into a soft body. This morning I did 2 x Raynor/Ridge and 3 x Ryan plus a short out and back just past the fence place for 7.09 in 1:59:23 for a 16:50 minute per mile pace with an average heart rate of 115 bpm with an average cadence of 123 spm at an average power of 127w with an elevation gain of 202 feet at a balmy 58 degrees. I only wore two layers and shorts today. Have a blessed day friends.

Zombie

 This morning when I woke up, I felt more like Bullwinkle than Rocky. My stomach has been off and I have felt a little off. Thankfully, I have felt good enough to keep going. When you are tired making decisions comes harder. I decided on doing the 8 x Raynor Hill workout doing 6.69 in 1:54:22 for a 17:04 minute per mile pace with an average heart rate of 122 bpm with an elevation gain of 293 feet at an average cadence of 125 spm at an average power of 132w at 47 overcast dark degrees. I am being observed today by our principal. Many years of this. Have a blessed day!

The Gift of a Speeding Ticket

  I was very ticked off two days after my birthday when I was pulled over two days after my birthday. I was the third or fourth car in a line of cars that went past a New York State trooper. The next thing I knew this public servant was riding my rear bumper with his lights going. I usually respond by inconveniencing my self by going to court and trying to plead down. Today I was in and out in around 20 minutes. I ended up paying a 380 dollar parking ticket with no points rather than losing 6 points off my license. Now I am home leisurely doing the things that I usually do when I get home from school. This morning I took advantage of the extra time and did the Medford/Randall/Woodlot Loop doing 8.78 miles in 2:27:39 for a 16:48 minute per mile pace with an average heart rate of 120 bpm with an elevation gain of 138 feet at an average cadence of 124 spm at an average power of 127w at a temp of 40 degrees. In my older years I find that I really benefit from the little breaks that come my way. Have a blessed day friends!

Disappointed/Not Disappointed

 This morning my morning routine went fairly smoothly despite some ripples in the routine. My second youngest daughter spent the night last night as she needed a quiet place to rest her head. I also found out that I have to attend court because my time to plea down online had passed. I was kind of ticked, but I have to trust that God has a plan. I did my 2 x Ridge/Raynor and 3 x Ryan plus a short out and back for 7.08 miles in 1:55:35 for a 16:19 minute per mile pace and an average heart rate of 101 bpm and an elevation gain of 206 feet at an average cadence of 126 spm at an average power of 134 w at a temp of 48 degrees. Have a blessed day friends!

On Schedule

 Today, my routine went according to plan. Not faster, not slower. My workout went fine as well. This was my last day without Charlotte at the house. I find that my time and schedule don’t really change much whether Charlotte is there or not. I just change how I do things. I did 2 x Raynor/Ridge doing 7.09 miles in 1:55:30 for a 16:17 minute per mile pace with an average heart rate of 152 bpm with an elevation gain of 199 feet at an average cadence of 125 spm at an average power of 133w at a temp of 56 cloudy degrees. Have a blessed day!

Flying High when things are Low

  This week I have been feeling a little off. My stomach has been off, headache at the end of the day, wife staying to take care of her mom, and viewing numbers down on my blog(but it’s not really supposed to be a popular blog— more a private look.  Finally my stomach seems to be feeling a bit better. I seem to have a little more zip. When I finished getting dressed for my workout, I decided to do my 7 mile loop - 2 x Ridge/Raynor and 3 x Ryan, and 1 out and back by the fence place for 7.05 miles in 1:54:53 for a 16:17 minute per mile pace with an average heart rate of 128 bpm at an average cadence of 126 spm at an average power of 136w at a temperature of 55 degrees. Tonight we have Bible Study and tomorrow, I get my wife back. Thank you Lord for giving me joy in the mundane!

The Benefits of Discipline

 I know that at my age, that if I stopped working out— my body would make an ugly transformation. That’s why I go against my instinct to stay in bed each morning, and instead I do my workout by the grace of the Lord! Today I did the hill workout doing 6.63 miles in 1:49:50 for a 16:34 minute per mile pace with an average heart rate of 129 bpm with an elevation gain of 265 feet at an average cadence of 125 spm at an average power of 137w at 53 degrees. Thank you Lord for your many blessings!

Behind, but Holding

  Today was one of those days that I just seemed a bit behind schedule. Fortunately, my instincts(which I believe God uses)told me to back off a bit. I did the figure 8 plus the short out and back and 4 x Woodlot hill for 6.82 miles in 1:51:49 for a 16:23 minute per mile pace at an average cadence of 125 spm at an average power of 133w at an average heart rate of 122 bpm with an elevation gain of 187 feet at 51 degrees. My GPS took me around a terrible back up way before the merge. I saw that I was scheduled to arrive late— so I pray d that the Lord would open things up, and He did. I made it with a minute to spare. Thank you Lord for the little victories that encourage!

The End of a Good Week

 I was really tired, but I was encouraged to know that today is the last day of training and that I only work half a day before heading to Maine. I was a little behind so I did the figure eight plus a short out and back with 4 x Woodlot hill for 6.81 miles in 1:51:49 for a 16:25 minute per mile pace with an average heart rate of 123 bpm with an elevation gain of 162 feet at an average cadence of 125 spm at an average power of 132w at 47 degrees. I felt good about my training this week. My weight is on the high side of average because we have had high caloric meals— they sure tasted good. Looking forward to going to Maine with Char.

Adjusting

 There was something about today that just seemed to slow me down. I think the main culprit was fatigue. Thankfully everything worked out. I didn’t feel quite as strong in my strength workout.  All the same, the work got done. Looking forward to my trip to Maine tomorrow with my Char. I did 7.14 miles in 1:57:40 for a 16:28 minute per mile pace with an average heart rate of 105 bpm with an elevation gain of 222 feet at an average cadence of 124 spm with an average power of 133w at 43 degrees. I’m really looking forward to waking up in Maine on Saturday. God bless you my friend!

Good Hump Day

 Wednesday’s are a good day, when I finish my workouts I know that I am on the downhill part of my week. This week I am going almost exclusively on feeling— meaning that I don’t really have a pre-set idea of what I’m doing each day. Today I did 2 x Raynor/Ridge and 3 x Ryan with a short out and back doing 7.02 miles in 1:54:22 for a 16:22 minute per mile pace with an average heart rate of 124 bpm at an average cadence of 126 spm at an average power of 133w at 43 degrees. I felt really comfortable in bed, but I always think of how good it feels on a Saturday to sleep in and not have to rush. Lord willing, this Friday I will be heading to my home of Maine for my Uncle’s service. I’m grateful for good paces this week. I am feeling a bit refreshed. Thank you Lord!

Moving Well

 Yesterday was an active day, with some active eating meaning all things even out. I did the 8 x Raynor Hill workout for 6.58 miles in 1:50:08 for a 16:44 minute per mile pace with an average heart rate of 82 bpm with an elevation gain of 277 feet at an average cadence of 126 spm at an average power of 136w at 45 degrees. I had a time of prayer with my son-in-law before he left for his busy morning before leaving for home. God is so good!

Sunday/Monday

 Sunday: Randall Game Preserve: 3.00 miles in 1:06:43 for a 22:11 minute per mile pace with an average heart rate of 71 bpm with an elevation gain of 107 feet at an average cadence of 108 spm at an average power 95w at a comfortable 53 degrees.

                Brookhaven County Park: 5.10 miles in 1:50:40 for a 21:41 minute per mile pace at an average cadence of 104 spm at an average power of 95 w at an average heart rate of 72 bpm at 70 degrees. 

Monday: I did the Longwood Loop with an up and down a hill for 8.45 miles in 2:25:31 for a 17:12 minute per mile pace with an elevation gain of 308 feet at an average cadence of 123 spm at an average power of 126w at an average heart rate of 81 bpm at 58 degrees.

I am grateful for the workouts and it’s nice having my son in law Antonio visiting.

Completing the Task

  This morning I felt so comfortable and relaxed when I woke up. The Thor hat spurred me on was knowing that today was the last scheduled workout of the week. It also helps having my coffee beside my bed. Preparation always helps when temptation to quit presents itself. Today I headed for the hills. I did 8 x Raynor Road doing 6.63 miles in 1:52:45 for a 17:00 minute per mile pace with an average heart rate of 81 bpm at an average cadence of 125 spm with an average power of 133w with an elevation gain of 280 feet at a cooler 46 degrees. Looking forward to a more relaxed weekend. God bless you my friends!

Tired but Kicking

 In a sense, I’ve entered a new era in my training. I know longer fight to get the maximum workout in. Now, I am doing workouts that get the work in and accommodate my age, energy level, and life demands. I like not being driven to the max each day. Today I did the figure 8 plus a short out and back, plus 4 x Woodlot hill for 6.81 in 1:54:22 for a 16:47 minute per mile pace with an average heart rate of 121 bpm with an elevation gain of 199 feet with an average cadence of 124 spm at an average power of 129w at a cool 49 degrees. I love this time of year with the cool autumn air and the clear skies!

Time Saver

 I decided to hit the hills again. This workout provides a little added intensity and saves a little bit of time, which puts me an ahead in the morning routine. The reduced volume in my workouts, give me a bit more energy, which during these later years is a necessary thing. I did 8 x Raynor, plus warming up and cooling down doing 6.65 min 1:52:29 for a 16:54 minute per mile pace at an average cadence of 125 spm with an average heart rate of 75 bpm with an average power of 134w with an elevation gain of 269 feet at 54 degrees. Tonight we have Bible Study. God is teaching me seemingly, to take joy in the little victories and blessings and to trust His plan. Praying that the hurricane will be greatly diminished or turned away from land.

Hill Work

 Today I was trying to regain my routine form, and thankfully it worked out. I did 8 x Raynor Hill plus warming up and cooling down for 6.63 miles in 1:53:51 for a 17:10 minute per mile pace with an average heart rate of 76 bpm at an average cadence of 125 spm at an average power of 130w with an elevation gain of 280 feet at 53 degrees. I made it to work in plenty of time. I was tired upon waking up, but thankfully my workouts have enough of a buffer that I can operate well within my capacity. Thank you Lord for your provision!

Starting with the Standard

 I did the standard Raynor/Ridge and 3 x Ryan with a short out and back. I am disappointed, as I was late to work for the first time this year. I lost 15 minutes of time on my GPS. I had a night of troubling dreams. So I woke up slightly apprehensive. I did 7.03 in 1:59:50 for a 17:02 minute per mile pace at an average cadence of 123 spm with an average heart rate of 111 bpm at an average power of 127 spm with an elevation gain of 200 feet at 61 degrees. I felt pretty good and did good with my strength work. Thank you Lord for your many blessings.

The Hills of Hope

 I have totally lacked the feeling of being in the groove in my training and in life. I am able to get the work in, and get stuff done. It just seems that it isn’t as easy as it once was. I did my new standard loop, doing it at a normal walking pace. I did 8.80 miles in 2:48:54 for a 19:11 minute per mile pace with an average cadence of 115 spm with an average heart rate of 73 bpm at an average power of 117w at 52 very foggy degrees at an elevation gain of 742 feet. I went with my parents to help them sort things at my uncle’s former house. It seems as if there is not much that I can do, but I guess I supply moral support. There was no nostalgia today as my knees are just too sore. Thank you Lord for helping me to persevere.

Sticking to the Plan

 I always have kind of an outline in my head of how my training most likely will go. This morning I did the figure 8 with 4 x Woodlot Hill for 6.65 miles in 1:53:11 for a 17:01 minute per mile pace with an average heart rate of 123 bpm with an average cadence of 124 spm at a power of 132w with an elevation gain of 272 feet at around 58 degrees. I haven’t been quite as spry this week, but I am grateful for getting the work in. Lord willing, I hope to travel to Maine tomorrow to help my parents and to enjoy some peace and quiet!

Wake Me Up When September Ends

  Today on this first day of October, I kind of was feeling the fatigue and was tempted to take it easy. The good news is that if I start my workout, I should be able to finish it as it is within my capacity. I did the 8 x Raynor Hill doing 6.65 miles in 1:53:11 for a 17:01 minute per mile pace with an average heart rate of 123 bpm with an average cadence of 124 spm at an average power of 132w with an elevation gain of 272 feet at a temp around 58 degrees. I saw the ladies walking brigade almost across from my house. I am grateful for the workouts and the time of prayer. Looking forward to the two days off from school and Lord willing in Maine. Have a blessed day!

Spirit was Willing, but I was Kinda Weak

 I woke up a bit earlier as my stomach was feeling a bit off. Even though woke up a bit earlier, I was running behind in my morning routine. I did the 2 x Ridge/Raynor with 3 x Ryan and a short out and back for 7.04 mils in 2:02:35 for a 17:23 minute per mile pace with an average heart rate of 79 bpm with an average cadence of 123 spm at an average power of 123w with an elevation gain of 182 feet at 58 humid degrees. I have just felt a bit off this year. I feel like I am wasting my time at my church even though I don’t feel like I am wasting my time for the Lord. Have a blessed day!

Saturday in the Rain on the North Shore

 I was feeling tired and worn out, but at 2 ish I felt the urge to go on a hike. Kind of has been the plan in my head. I went to the park in Rocky Point then headed west towards Mount Sanai.It started out as a drizzle, but it progressed to a steady light rain. My watch stopped after 7 miles but the workout ended up being 8.2. Some of the stats are estimates. I did 8.2 miles in around 2:35 for a 19:23 minute per mile pace with an average heart rate of 73 bpm with an elevation gain of 120 feet at an average cadence of 112 spm at an average power of 106w at a temperature of 70 degrees. I enjoyed the walk and the weather in my favorite season of fall. Thank you Lord. Praying that Charlotte recovers quickly from Covid.

Making a Change

 I decided to look at my watch and noticed that I was past my wake-up time. Apparently, I forgot to set my alarm. I decided to try a different workout. I did the figure 8 with 4 x Woodlot Hill. My workout timer was playing tricks, but I got the results divided into two separate workouts: I did 6.7 miles in 1:48:00 at a 16:01 minute per mile pace at an average cadence of 126 spm at an average power of 138w at an elevation gain of 192 feet at 67 degrees. I didn’t want to be behind in my routine and this workout seemed to be a good change of pace. I have my second birthday party with friends. I’m glad that it is at my house so that I can make sure that there is no alcohol present. Looking forward to next week and a few days in Maine, Lord willing:)

Right Choice

  I usually choose my workout by feel— even though on school days it’s choosing between two routes. Today I chose the hill workout which was the correct choice , since I made it on time for work with only two minutes to spare. I did 8 x Raynor Hill in 1:52:40 for a 16:57 minute per mile pace doing 6.64 miles at an average cadence of 124 spm with an average power of 132w at an average heart rate of 126 bpm at a cloudy 63 degrees. My strength work went pretty well. Charlotte is suffering from a cold and poor sleep. I had a good talk with my brother this morning. Have a blessed day friends!

Good Day

 I was definitely tired when I woke up. Fortunately, my training is at a more bearable distance so with most days I have the energy to finish the workout even if I am tired. I did the 2 x Raynor/Ridge with 3 x Ryan plus a short out and back for 7.10 miles in 1:57:29 for a 16:33 minute per mile pace with an average heart rate of 105 bpm with an elevation gain of 215 feet at an average cadence of 124 spm at an average power of 131w at 58 degrees. For me now, this was a good pace. I am grateful for the strategies that the Lord has given me in my workouts and getting to school. Have a blessed day!

Productive

 I keep looking for a slowdown in my schedule, but it seems that life stays busy. Yesterday I had my yearly dermatologist body scan- at 6 0’clock. Everything was fine, and had to be reminded to use sunscreen regularly. This morning I did 8 x Raynor Hill doing 6.65 in 1:53:55 for a 17:06 minute per mile pace at an average cadence of 123 spm at an average power of 130w at an average heart rate of 87 bpm with an elevation gain of 269 feet at 58 degrees. I didn’t see anyone around. Knees felt okay. Cortisone shots are holding up. Love this fall weather. Have a blessed day!

Decent Start

  I woke up a bit tired, but managed to stay mostly on schedule. I did the 2 x Ridge/Raynor and 3 x Ryan with a short out and back. The weekend was fun, but busy and a bit tiring— necessary stuff was accomplished though. I had a decent workout. I saw the dog walker out a bit earlier this morning.This was my second walk in fall, my favorite season. I did 7.10 in 2:00:04 for a 16:54 minute per mile pace with an average heart rate of 84 bpm with an elevation gain of 200 feet at an average cadence of 123 spm with an average power of 127w at 57 degrees. I have my yearly check up at the dermatologist for my complete body scan.

Keeping the Faith

 I am OCD about many things and my workout routine is an example. I don’t really feel super fast or super fit with my ailing knees, but I am consistent. I did 8 x Raynor Hill doing 6.70 miles in 1:52:01 for a 16:43 minute per mile pace with an average heart beat of 94 bpm at an average cadence of 123 spm at an average power of 133w at an elevation gain of 258 feet at 66 degrees. Looking forward to the weekend and getting away from this hectic pace. God bless you!

The Benefit of Time

 Thankfully I made the choice to cut back on certain things so that I arrive at work on time and have more time to get ready for school. The benefits have been terrific . You can enjoy the routine better when you aren’t so pinched for time. This morning I did the 2 x Ridge/Raynor and 3 x Ryan, plus a short out and back for 7.08 in 1:58:29 for a 16:44 minute per mile pace with an average heart rate of 95 bpm with an elevation gain of 210 feet at a cadence of 123 spm. at an average power of 129w at 66 degrees. Have a blessed day!

No Pain is Gain

  Thankfully the cortisone shots is providing some much needed pain relief. My knees are still affected by arthritis, but the pain and inflammation relief is helpful. I did the 2 x Ridge/Raynor and 3 x Ryan with a short out and back for 7.05 in 1:58:06 for a 16:45 minute per mile pace with an average heart rate of 84 bpm with an elevation gain of 191 feet at an average cadence of 123 spm at an average power of 129w at 62 degrees. I did not see anyone out this morning— which I definitely enjoy ☺️. Have a blessed day friends!

A Plan

 Yesterday proved to be a positive day for direction in the area of my health. The orthopedic doctor took a good look at my knees, gave me an overall plan which will probably end in knee replacement, and then gave me cortisone shots in each knee. The shots have provided some relief for now and hopefully for awhile. My workout this morning was so much better without most of the pain. I did the hill workout doing 8 x Raynor Hill doing 6.60 miles in 1:51:39 for a 16:54 minute per mile pace at an average cadence of 124 spm at an average power of 133w with an average heart rate of 92 bpm with an elevation gain of 268 degrees at 60 degrees. Have a blessed day!

Back to the Streets

 This past weekend was a good one, spending half of Friday and all of Saturday at the Uprise Music festival. I actually got some good activity in on Saturday. Today I head to an orthopedic doctor to try to provide help for my bad knees. This morning I did the usual of 2 x Raynor/Ridge and 3 x Ryan Avenue for 7.07 in 2:00:33 for a 17:02 minute per mile pace with an average heart rate of 94 bpm at an average cadence of 124 spm at an average power of 126w with an elevation gain of 200 feet at 55 degrees. I’m glad that tonight is my step-son’s dog’s last night at our house. Love dogs, hate all the work. Thank you Lord for your goodness!

Friday Pick-Up

 Lord willing, Char and I are going to Pa. today for the Uprise Festival. That means my coworker Sean picked me up for work and Char will pick me up a bit past noon. I did the 2 x Raynor/Ridge and 3 x Ryan Avenue for 7.17 in 2:01:49 for a 16:59 minute per mile pace with an average heart rate of 82 bpm with an average cadence of 122 spm at an average power of 126w at 57 degrees. I didn’t see a soul except for the biker on Ridge. Looking forward to great music and time with Char. God bless you!

It’s a Miracle

 I had a nice workout this morning. The air was cool, but comfortable. I did the hill workout doing 8 x Raynor Hill doing 6.63 miles in 1:53:25 for a 17:05 minute per mile pace with an average cadence of 123 spm with an average heart rate of 130 bpm with an elevation gain of 260 feet with an average power of 131w at 56 degrees. I saw three ladies out walking and they trailed me on my final descent to my house. I received my MRI back and it seems that I have some problems with my knee. I’m expecting a call from my doctor today. Have a blessed day! Uprise Festival tomorrow, Lord willing!

Just Right

 Cutting back on my distance and leaving time for most of my strength work in the morning has been a good change for me. I get to work on time and am not in a hurry. Sometimes the change forced on you works out for the best. I did 2 x Raynor/Ridgen and 3 x Ryan Avenue for 7.06 miles in 2:01:31 for a 17:12 minute per mile pace with an average heart rate of 103 bpm with an elevation gain of 196 feet at an average cadence of 123 spm at an average power of 125w at 56 degrees.  It was a short night , but the sleep was decent. I have a dental appointment tonight. Have a blessed day!

Back to the Hills

 My birthday was mostly good, but I am a good self-saboteur. Once I feel like Charlotte and my daughters are against me I can get defensive— which for me is a strong offensive. Anyway, I’m grateful for another year and for what the Lord has in store— despite myself:). I did the Raynor Hill workout doing an out and back down the first road off Apple Court and then 8 hill repeats. Here are the stats- 6.70 miles in 1:59:02 for a 17:45 minute per mile pace with an heart rate of 92 bpm at a cadence of 121 spm at an average power of 124w at an elevation gain of 270 feet at 59 degrees. I took it a little slower to lessen the impact on my outer left knee. Today I have a long day school, being here until 8 for an open house. Have a blessed day friends!

Birthday Romp

 I headed out the door and I have to say that 60 is kind of a birthday that stands out to me. There is a part of me that takes today in stride like the other days, but at the same time being 60 reminds you of your limited time here and prepares your heart for eternity with Jesus. I did my usual two loop, but I think that I made a mistake and did 4x Ryan Ave.. most of my workout I was 59 and then at 5:53 am I officially turned 60. My mother told me it was one of two of her most joyful days. That meant a lot to me. I did 7.31 miles in 2:04:23 for a 17:00 minute per mile pace with an average heart rate of 95 bpm with an average cadence of 124 spm at an average power of 124w at an autumn like 53 degrees. I’m blessed and God is good! Thank you Lord for saving my soul!

Sunday With Rebekah

   Sometimes the most exciting thing to do is to do the routine thing. It’s nice to be back in the routine. I have been on a long streak of not doing the routine thing due to so many factors in my life and my wife’s lives. The weather was fall-like with the temps in the 50’s. Rebekah and I have been able to start a routine of walks and good conversation. We did the Shoreham side of the Greenway trail. We did 6.27 miles in 1:52:32 for a 17:56 minute per mile pace at an average heart rate of 85 bpm with an elevation gain of 44 feet at an average cadence of 116 spm at an average power of 115 spm at a temperature of 56 degrees. Lord willing I have a big birthday and a good concert coming up this week. Lord, I’m looking for you to get me there and to serve You this year!

Sad News

  Yesterday I received some unexpected sad news. My Uncle Gary had passed away in his home and most likely had been dead for 4 days upon being found yesterday. Thankfully, my mother has handled it well. She and my dad will have a lot of work as he never marry and was alone. Death is everyone’s appointment, but thankfully Jesus paid the price so that we could be forgiven of our sin and live with Him. We have to make the choice and It’s up to God to make the final decision.

I mowed the lawn yesterday, so that I would have time to spend with Charlotte. The result was that my pace was a bit slower. I did 7.10 miles in 2:02:53 for a 17:18 minute per mile pace with an average heart rate of 96 bpm with an elevation gain of 193 feet at an average cadence of 120 spm at an average power of 122w at 61 degrees. I was a bit unsettled, but okay. Thank you Lord for your strength!

Flexibility

 I have made a conscious decision to scale back things a bit so that I am not rushed in the morning and make it on time. This has been a good decision. The only sacrifice is to sacrifice snacks for a bit more dietary discipline. This morning I did the same route as yesterday doing 7.12 miles in 2:00:28 for a 16:54 minute per mile pace at an average heart rate of 80 bpm with an elevation gain of 198 feet at an average cadence of 123 spm at an average power of 129w at 56 degrees. It will be nice to have Charlotte back home tonight. Have a blessed day!

Lonely Hump Day

 This year has been good, but it has had a different flow to it. In one sense, it has been hectic with guests staying at our house and having lots of get togethers. In the other sense, I have had a lot of time alone with my father in law taking a week off every three months and Charlotte staying at their house to care for Gill. Now back at school, I am shortening up my walks so that I get my strength work in and make it to work in plenty of time. This morning I did 2 x Raynor, Kastal, Ridge with a 3 x Ryan avenue for 7.05 miles in 1:57:44 for a 16:41 minute per mile pace at an average cadence of 124 spm with an average heart rate of 122 bpm at an average power of 128w at 55 degrees. My mother in law spent the night at Mather. Something is wrong, but they’re not sure what. I know Lord you will guide our paths as we trust you!

Day 1 of School

  I was up bright and early for my hill workout. My knee thankfully is good enough to go faster for the hill intervals up Raynor Road. The hill intervals are a good solution to getting the work in with less time and less miles. I just have to monitor my body which sometimes means slowing down, and other times stretching. I’m tired right now. My first day with my super early start on this my 38 th first day of school as a teacher.  I did 6.70 in 1:54:48 for a 17:07 minute per mile pace at an average cadence of 121 bpm with an average heart rate of 105 bpm at an average power of 129w with an elevation gain of 267 feet at a comfort 57 degrees. Today things fell in place. Thank you Jesus!

Saturday/Sunday

  I spent some time this weekend at my in-laws and some at home. My wife is taking care of her mother who had Alzheimer’s, while her father and brother visit Scotland. Charlotte is a real sweetheart. I did a couple of walks so that I could spend Monday morning and Sunday night with Char . School starts on Tuesday so I will have to stay at home. I was blessed to do a 10 k walk on Saturday and an 8 miler with Rebekah on Sunday. On Saturday I did 6.30 miles in 1:59:03 for an 18:54 minute per mile pace with an average heart rate of 73 bpm with an elevation gain of 78 feet at an average cadence of 111 spm at an average power of 109w at 77 degrees. 

 On Sunday Rebekah came early for an 8.25 mile hike with an average heart rate of 73 bpm at an average cadence of 117 spm with an average power of 116w with an elevation gain of 149 feet at a humid drizzly 71 degrees. I then was treated by Rebekah to Starbucks and showered and got Ericka and the girls for church. Writing is a bit of a chore, but I always try to give an account of my workouts as I hope to finish out my 50’s and turn 60. God bless you all!

Alone Again

  This period of life has amounted to a lot of time alone, and a lot of time with a lot of people. My wife has spent 3 weeks this year with her mother, as my father in law had vacationed. I am at the house alone right now. This arrangement allows me more individual freedom, but I sure do miss my wife. This morning I did the Medford/Randall/Woodlot Loop doing 8.89 miles in 2:48:37 for an 18:57 minute per mile pace with an average heart rate of 74 bpm with an elevation gain of 190 feet at a cadence of 114 spm at a power of 108w at a spotty rainy 63 degrees. It’s Labor Day weekend so a longer workout on Monday then. 10 k to 7 mile walk the rest of the days Lord willing. Looking forward to the weekend. Stay strong in prayer!

Staying Positive

 Sometimes you just make the choice to stay positive and to accept the uncertainties. I really enjoyed having my daughter Kim and her husband Antonio and my two grandchildren stay with us. I was at work, but we had family over each night to visit. Tonight my wife begins her time staying with her mother with my father and brother in laws going to Scotland. I think that I will enjoy the quietness after an hour extended time of visitation. I did the Longwood Loop doing 8.44 miles in 2:41:36 for a 19:08 minute per mile pace with an average heart rate of 74 bpm with an elevation gain of 227 feet with an average power of 106w at 69 degrees. My pace was a bit slowed as my brother called me. My knee did pretty well this morning. My TRX band came in so that I can do squats. It’s the little things that bring joy. Have a blessed day!

Off Balance

  It’s amazing how just some small change can throw things off. The last couple of weeks I haven’t been weighing myself because of Charlotte being in the bathroom at about the same time as me. Also, with all the company, we have eaten out a lot more. The result is a 7 pound weight gain. I will remain diligent to try to get that weight down. Today I did 2 x Ridge/Woodlot doing 8.39 miles in 2:39:19 for an 18:59 minute per mile pace with an average heart rate of 75 bpm with an elevation gain of 113 spm with an average power of 107w at 70 degrees. Lord please help me to get this weight down:)

Long Day/Short Night

 I went to Adventure Land with my wife, family, and church after school yesterday. I stayed to a little before 9. I was able to get ready in a fairly short time. This morning I did the 2 x Woodlot/Ridge Loop doing 8.20 miles in 2:35:06 for an 18:55 minute per mile pace with an average cadence of 114 spm at an average power of 109w at 64 degrees. Things have been busy with little downtime. I’m feeling a bit drained. God bless you!

Focus

 This morning I’m a bit refreshed and am reminded that sometimes the best solution is to simply focus on the task at hand and forget about all your perceived injustices and take it one day at a time. I still am floating a bit above 200 pounds. Getting off schedule hurt me in my fight to maintain my weight.  Now I am just trying to get back to where I was. This morning I did 8.31 miles in 2:36:33 for an 18:49 minute per mile pace with an average heart rate of 77 bpm with an elevation gain of 217 feet at an average cadence of 114 spm at an average power of 111w at 66 degrees. My daughter Kim and her family are visiting which is a blessing. It’s just too bad that I am in work most of the day. I am proud of my oldest daughter for applying for housing in Eastport, Maine to escape her mentally abusive husband. Have a blessed day!

Saturday Stroll in Rocky Point

   My wife Charlotte had a wedding shower, so I took advantage and did a walk on the trail in Rocky Point and Shoreham. To tell you the truth, I have been struggling with some self doubt. It seems as on Long Island every ability and accomplishment counts for nothing. It seems as if some of my daughters doubt me. I did 6.29 miles in 2:02:32 for a 19:28 minute per mile pace at an average cadence of 111 spm at an average power of 104w with an average heart rate of 73 bpm with an elevation gain of 49 feet at 75 degrees. Trying to get back to my old routine. Hopefully I will get my confidence back. Have a blessed day!

Still Better/At Least for the Workout

  I did the Longwood Loop again this morning. I have been able to go faster during my workouts, but I definitely feel sore the rest of the day. My low back is always stiff after sitting. I did 8.33 miles in 2:28:42 for a 17:50 minute per mile pace with an average heart rate of 92 bpm with an elevation gain of 254 feet with an average cadence of 119 spm with an average power of 117 spm at a comfortable 59 degrees. Headed to the weekend. Nice to have my daughter and her family in town. Teaching Sunday school. Have a blessed day!

A Bit Better

  I had a brief time of middle of the night of school dread. I woke up a bit more determined and clear minded. I still feel that God wants me where I am. Nothing worthwhile is easy. I did the Longwood loop again doing 8.30 miles in 2:32:34 for a 18:22 minute per mile pace with an average heart rate of 80 bpm with an elevation gain of 248 feet at an average cadence of 117 spm at an average power of 114w at a temperature of 56 degrees. My hamstring is slightly better. I have been able to walk at a slightly better pace. I still feel that something is wrong, but it is slowly improving. This body isn’t what it used to be, but I’m grateful for what I can do. Praise the name of the Lord.

First Day

   I did my first workout of the school year, but not with students—professional development. It’s an easier schedule, but just back into a routine. I did the Longwood Loop doing 8.30 miles in 2:38:23 for a 19:04 minute per mile pace with an average heart rate of 75 bpm with an elevation gain of 270 feet at an average cadence of 115 spm with ave. Power of 109w at 56 degrees. The administration at my school confronted me about tardiness despite 5 straight months of being on time— discouraging. Have a blessed day friends!!

Back Home/Last Day of Summer Vacation

 Today marked my first workout here in Ridge in almost two weeks. I would have worked out yesterday, but my basement was flooded and I had to spend about five hours hauling water out . My legs definitely felt it lifting 5 gallons of water up the stairs. I was already tired and this kind of put me over the top. I did 1 x Woodlot/Ridge and 1 x Raynor /Kastal/Ridge and 3 x Ryan for 8.52 miles in 2:45:59 for a 19:29 minute per mile pace with an average heart rate of 73 bpm with an elevation gain of 178 feet at an average cadence of 113 spm at an average power of 105w at 63 degrees and 84 percent humidity. I feel out of sorts and out of synch. Trusting you Lord!

Camp Good News

  I will give an outline of my walks at Camp Good News. I had two main routes with slight variations of each. My main stay was a combined out and back and a loop and the other rout was an out and back on the main road which varied depending on whether it was a two mile or three mile route. The walks were peaceful and quiet. I was tired, so even though I enjoyed them, but it was kind of an effort. Thankfully, I met my movement goal each full day of camp. Here are the distances

Saturday ( Camden)- 3.34 miles 

Sunday- 4.53 miles 

Monday- am- 3.21 miles  pm. 2.04 miles 

Tuesday- am.- 3.20 miles pm 2.44 miles 

Wednesday- am. 3.28 miles, pm. 2.43 miles 

Thursday- am. 3.04 miles pm. 2.06 miles 

Friday- am. 3.33 miles pm. 2.07 miles 

I plan on only doing strength work on the weekend. I want to get rested up. I am so grateful for my camp walks. It was an effort, but it was spot!

Hope in the Morning

  It took me a bit of time to fall asleep as my room was kind of warm. Fortunately, I was able to get the temperature to a comfortable level and I nodded off to a good night’s sleep. I did 8.8 miles doing my new standard workout heading up to the top of Appleton road hill, out and back on the pastor’s road, around the loop and down How Hill road to Bumblebee lane and back to my parents. 2:44:06 for an 18: 34 minute per mile pace with an average heart rate of 79 bpm for approximately an 840 foot elevation gain at a rainy 59 degrees. It’s so nice to be back in Maine to a peaceful pace of life. It’s a blessing to walk in the country enjoying the beauty of the woods and the mountains. Thank you Lord. Next week I will , Lord willing do a oue of short walks interspersed between my counseling duties. Looking forward to what the Lord is going to do down in East Livermore, Maine.

Comfortable Morning

 I decided to do a different route today doing the two times Woodlot/Ridge Loop. The forecast was for rain, but fortunately it stayed dry. There was a nice breeze blowing and it reminded a comfortable 68 degrees. It’s been hectic with company, but it has been good times for the family.  The Lord has given us a nice house to host people. Sometimes I need to look beyond my own inconvenience to the greater overall purpose. I am looking forward to my trip to Maine and working at camp, Lord willing of course. I definitely need the break or at least the change of pace. I did 8.43 miles in 2:43:11 for a 19:28 minute per mile pace with an average heart rate of 76 bpm with an elevation gain of 180 feet. My hamstring didn’t bother me today. I did take a naproxen last night at bedtime. Time to finish up packing today. Have a blessed day.

Same Deal

 I woke up at about the same time as yesterday and got out a few minutes earlier. I did the Longwood loop doing 8.34 miles in 2:42:55 for a 19:33 minute per mile pace with heart rate of 74 bpm with an elevation gain of 225 feet. I had my consultation for my colonoscopy today. Will probably have it done within the next month or two. My hamstring is kind of iffy today. I’m icing it now. Looking forward to tomorrow. God bless.

Back To “Normal”

 I woke up with a bit more zip in my sails. It seemed good just to be back on schedule. Kind of back to normal plus prepping for camp. This morning I did the Longwood loop doing 8.37 miles in 2:43:22 for a 19:30 minute per mile pace with an average heart rate of 72 bpm with an elevation gain of 290 feet at a temp of 70 degrees. I have to pick Jon and the kids up at LaGuardia. Have a blessed day friends!

I’m So OCD

 Not medically, but in some ways I am a creature of habit. This summer as it tends to be, the typical workout schedule has been off— due to trips, visitors, the cruise, sickness, etc.. I woke up early, let the dog out, and prepared for my walk. I usually don’t workout on Saturday, but with missing three days, I decided to try. I did the same workout as yesterday, just a bit earlier. I did 7.09 miles in 2:19:48 for heart rate of 69 bpm with an elevation gain of 181 feet at an average cadence of 111 spm at an average power of 104w at a 19:42 minute per mile pace. The temp was around 75 degrees. The humidity has been horrible. My outer right hamstring was sore and slowed me a bit. Now that Covid is passing it’s time to focus on the knee issue. I can walk, but obviously something is off. Nonetheless, I am grateful to be able to work out. I plan on taking tomorrow off. Have a blessed day.

Covid Comes Again

  A few hours after my workout on Monday, I noticed that I had mucus in my throat and I felt ever so slightly off. I had a physical therapy session and influenced by my wife taking a Covid test— I decided to do the same. My brother in law John was upstairs. Well, the test didn’t even hesitate and came up positive. I then canceled my physical therapy appointment. Next, I called my doctor and set up an appointment for 1:40. I tested positive again and the doctor prescribed Paxlovid. I wasn’t able to get my medication until the next day in the afternoon, due to the large number of cases. All this to say that today was my first workout since Monday. I decided to switch my workout app since I got my new(refurbished) iPhone watch. I feel lead to change some things up. This new app. Is stingier on the miles. I did 2 x Raynor/Kastal/Ridge with 3 x Ryan for 7.04 miles in 2:17:45 for a 19:33 minute per mile pace with an average heart rate of 70 bpm with an elevation gain of 180 feet with a temp around 75. I needed to attempt to move on after resting to recover. This morning I’m just feeling blessed and am glad to be making progress. Looking forward to Maine and Camp Good News, Lord willing next week. God bless you my friends!

Back in Ridge

 I did not sleep well last night. I think being overtired and drinking an energy drink before the hibachi mission team party, may have put me over the top. Fortunately, I did get some sleep. I got up at my usual summer time. I got out the door just a bit past 5.  I did the Red Maple version of the Longwood Loop doing 8.70 miles in 2:37:01 for an 18:02 minute per mile pace with an elevation gain of 189 feet at an average cadence of 115 spm at a comfortable 64 degrees. I got soaked at around the halfway point. I have my last physical therapy session today. My knee seemed a bit better today. I hope to take it a bit on the easy side today. It’s been busy since our return home. Have a blessed day friends.

Fort Lauderdale Friday

  I was up at my earliest time on this my last day on the boat, heading home. I was out the door before 4:30 am. I was able to keep a better pace thankfully. There were very few people out this day of disembarking save the oriental ladies, dedicated smokers, and young couples saying their final goodbyes. It was very steamy in the early morning hours. I had not much of a sentimental feeling, although I was pleased and grateful to get the workouts in. I used the UnderArmor app. to record my workout on a moving ship— an adjustment that I could not make on the phone app. on NikeRun. Here are the stats- 7.43 miles in 2:08:43 for a 17:18 minute per mile pace at an average cadence of 122 spm. I’ve found that change is refreshing. This time on the cruise is a time of bonding with Charlotte and a change of pace is a time to renew and dream- and pray. God bless my friends.;

Mon-Tues-Wednesday.-Thursday

 Monday-6.55 miles heading to Nassau, Bahamas.

Tuesday- 7.15 miles in Nassau (thereabouts)

Wednesday-7.2 miles Coco Kay

Thursday-7.2 ish at Bimini, Bahamas 

I walked on the promenade deck on Monday. Tuesday night through Thursday I walked on the upper deck. The lower deck there is less traffic, but you have to keep going back and forth. The upper deck you have more people, but you can keep moving smoothly— just working around the workers. On Thursday I had to use my phone, which I couldn’t adjust to indoor mode so it wasn’t keeping track of distance and pace accurately. My watch broke yesterday at the beach. I’m doing some adjusting. Hav a blessed day.

Bekah then Florida

 We left earlier to enjoy a comfortable Long Island morning before I headed to For Lauderdale, Florida. We did the Greenway trail starting from Rocky Point towards Mount Sinai. We did 8.17 miles in 2:37:45 for a 19:17 minute per mile pace with an average heart rate of 69 bpm with an elevation gain of 252 feet at an average cadence of 109 spm at a comfortable 67 degrees. We treated ourselves to Starbucks afterwards. I then hurried around getting ready for our cruise out of Florida. Rebekah and Violet came by a bit later to say goodbye. Char and I are currently in the Everglades driving around exploring. Have a blessed day friends!

Early Start

 I had an active day yesterday. I’m definitely feeling it today. I decided to try a different route doing the Apple Court, Kastal, Ryan, Woodlot, and Randall doing 8.53 miles in 2:50:33 for a 19:53 minute per mile pace with an average heart rate of 66 bpm with an elevation gain of 253 feet at an average cadence of 110 spm at a muggy 72 degrees. I saw a couple of ladies walking the opposite way. I’ve seen them out for the last few months. I also saw a man walking towards the end of my walk. I’ve seen him a time or two lately. Putting out the finishing toon my packing today. Looking forward to my cruise with my Love! Ericka and the girls will be hanging around for lunch and a few hours. Got good news from my daughter Katie about the baby gaining weight. Thank you Lord for your many blessings!

Better Wednesday

 I was somewhat more energetic today. The Lord gave me the strength to accomplish the things that I had to get done including the lawn and putting the lawn furniture back on the deck. I did the 2 x Woodlot/Ridge for 8.33 miles in 2:39:57 for a 19:12 minute per mile pace with an average heart rate of 67 bpm with an elevation gain of 241 feet at an average cadence of 113 spm at a humid 75 degrees. I got out a little after 5 and yet the temperature was warm. I’m just grateful that things have gone well. I had Ericka and the girls over to swim this afternoon. Always a blessed time. Looking forward to spending vacation time with my wife!

Hot Tuesday with Rebekah

 Rebekah and I headed out from Rocky Point at just a bit past 7. These walks have been good exercise and a good father/daughter time. I can feel the Lord guiding this summer. Sometimes the pace needs to be slow so that you don’t miss those little important opportunities. We did 8.15 miles in 2:42:29 for a 19:56 minute per mile pace with an average heart rate of 68 bpm with an elevation gain of 277 feet at an average cadence of 108 spm at a temperature of 75 degrees with uncomfortable humidity. Lord willing paint the deck a bit later. God is good!

Done

  Today was basically just checking off my to do list. I started a little late. The weekend wasn’t active, but it was eventful with a nice visit with my daughter , her husband, and two beautiful children. This heat is kind of making me lethargic, but thankfully I am able to get the main things done. I did the Longwood loop doing 8.36 miles in 2:44:42 for an easy 19:41 minute per mile pace with an average heart rate of 68 bpm with an elevation gain of 327 feet at an average cadence of 111 spm at a steamy and at times a little rainy 74 degrees. Tomorrow, Lord willing I walk with Rebekah on the Greenway trail! Thank you Lord for your blessings!

What was supposed to be…was

  This Friday morning I was supposed to meet Rebekah for a walk on the Greenway trail. She called me early to warn me of potential thunderstorms and rain. I told her it was okay for her to cancel, but I went ahead anyway taking my chances. It was humid but overall it was a dry and peaceful walk. I did 8.18 miles in 2:29:32 for an 18:17 minute per mile pace with an average heart rate of 70 bpm with an elevation gain of 283 feet at an average cadence of 115 spm at 73 humid degrees. Even though it’s Long Island, somehow this walk location kind of reminds me of Maine. I am looking forward to seeing Katie and her family later tonight. Thank you Lord and Lord willing Florida next Friday. Looking to you Lord!

Not Much Steam

 I headed out this morning surprised to see the rain. I decided to give the workout a chance, and fortunately it didn’t rain despite a few light drops. My hamstring was sore and my pace was slow. I do enjoy the fact that the summer affords flexibility. The flexibility isn’t always there, but it’s there often enough to make life bearable. I did 8.25 miles in 2:45:11 for a 20:00 minute per mile pace with an average heart rate of 68 bpm with an elevation gain of 340 feet at an average cadence of 111 spm at an uncomfortable 75 degrees. Looking forward to Katie coming tomorrow and the cruise a week later — Lord willing. Have a blessed day friends!

Not My Type

   I was back to my morning routine once again, sort of. I am definitely not myself in this heat and humidity. It literally knocks me out. My wife is struggling with taking care of her mother. I mean she is doing a great job, but it definitely takes tremendous effort on her part. We have also taken some financial hits. It’s definitely a time of trying. The stats of the day : The Longwood loop doing 8.29 miles in 2:38:10 for a 19:04 minute per mile pace with an average heart rate of 71bpm with an elevation gain of 326 feet with an average cadence of 113 spm at a steamy 74 degrees. The Lord is definitely speaking through these circumstances. We definitely are in need of the Lord who is always faithful!

Monday-Longwood/Tuesday-Greenway

 Monday was a busy day with a lot of activity— and HOT and HUMID! I did the Longwood Loop doing 8.28 miles in 2:39:12 for a 19:13 minute per mile pace with an average heart rate of 72 bpm with an elevation gain of 271 feet at an average cadence of 112 spm at 72. I ended up putting mulch on a couple of flower beds and mowing the lawn with physical therapy thrown in there. 

  Tuesday I headed out a bit past 7 with my daughter Rebekah on the Greenway trail. We did 8.17 miles in 2:30:37 for an 18:25 minute per mile pace with an average heart rate of 71 bpm with an elevation gain of 258 feet at an average cadence of 114 spm at a humid 73 degrees. I felt kind of run down and dehydrated. Rebekah and I refueled at Starbucks just a few hundred feet away. I’m thankful for the flexibility that I have in the summer and the opportunities that I have to connect with my family!

Sunday in Rocky Point/Shoream

   I try to keep consistent even though my intensity isn’t high. I did 6.21 miles in 1:57:33 for an 18:54 minute per mile pace with an average heart rate of 70 bpm with an elevation gain of 135 feet at an average cadence of 112 spm at a humid 74 degrees. I taught Sunday School in the Ark for the second service. It was a quiet peaceful morning. I’m excited that my daughter Kaitland was texting me that she wants to go on a walk here next Saturday. Excited! Have a blessed Lord’s day!

Greenway with Rebekah

   I broke away from my usual routine which is a privilege and luxury that I have in the summer. I have kind of been a little bit off routine. But we all need some variety, and my daughter Rebekah is a great walking partner. We did the Greenway trail heading to Mount Sinai. Doing all those walks early in life with my daughters has paid off. A great time of exercise and fellowship. Here are the stats: I did 8.16 in 2:31:58 for an 18:37 minute per mile pace with an average heart rate of 69 bpm with an elevation gain of 239 feet with an average cadence of 113 spm at a steamy 72 degrees. I was soaked by a shower and the humidity. We capped it off with a nice cold iced Starbucks beverage and a blueberry muffin. Lord willing, next week Katie and her family arrives. God is good!

Sun.-Mon.-Tues.-Wed.-Thurs.

 Sun.: Greenway Trail 6.22 miles in 1:59:10 for a 19:08 minute per mile pace with a 69 minute per mile heart rate with an elevation gain of 150 feet at a cadence of 112 spm at a temperature of 73 degrees.

Mon.: I was expecting to get together with my daughter Rebekah, but she couldn’t make it. I decided to try the Greenway Trail heading towards Port Jefferson. It was a beautiful comfortable morning. I enjoyed the change in scenery. I would later in the day go on a hike with the Youth Group including my granddaughter Ryleigh. I did 8.14 miles in 2:36:36 for a 19:14 minute per mile pace with an average heart rate of 71 bpm with an elevation gain of 370 feet with an average cadence of 110 spm at a temp of 66 degrees.

Tues.: I did 8.26 miles in 2:37:00 for an average pace of 18:59 minutes per mile with an average heart rate of 70 bpm with an elevation gain of 236 feet at an average cadence of 114 spm at 61 degrees on the Longwood Loop. I would be heading to Lancaster, PA with my wife to see Site and Sound.

Wednesday: I made it out on the streets of Lancaster for an early morning walk. I was fortunate to find some mostly quiet country roads. I always enjoy my walks in the country. I did 7.06 miles in 2:14:08 for a 18:59 minute per mile pace with an average heart rate of 72 bpm with an elevation gain of 421 feet with an average cadence of 114 spm at 62 degrees. It was nice to go past cows, meadows, and Amish farms. I’m blessed to get out in different areas and enjoy their beauty. I especially enjoy the country. 

Thursday: I made it out a bit earlier. I decided to stick to a 10 k distance to allow me plenty of time to get back before my wife woke up. Thankfully, things went fairly well. I did basically the same route— just cutting it a bit short. I did 6.24 miles on the country roads of Lancaster, Pa. In 1:57:34 for an 18:50 minute per mile pace with an average heart rate of 72 bpm with an elevation gain of 374 feet at 67 degrees. I am enjoying the change of pace and being able to train. There are other parts of things lately that are a bit off. It’s important to seek the Lord and remain consistent. Back home later today. Happy Dourtb and God bless you!

Early Start

 I woke up at my usual time for school days. I knew that today was going to be the day the driveway was going to be sealed, so I decided to hit the roads early. It is the best time to hit the pavement. The temps were comfortable and the streets were quiet. The only thing was that my muscles were very sore. I did the Longwood Loop again.Here are the stats: 8.33 miles in 2:42:37 for a 19:32 minute per mile pace with an average heart rate of 70 bpm with an elevation gain of 205 feet at an average cadence of 113 spm at 61 beautiful degrees. I’m kind of feeling my way through the beginning of vacation, and I’m purposefully not pushing the envelope too much. Doing mainly ordinary stuff. Have a blessed day.

Treading the Longwood Loop

  Day 2 of vacation started out after a night of thundershowers. I was tired, but thankfully I can do things at my speed for now. I found myself getting lost in my thoughts. Kind of looking forward to the things coming up over the summer. The temperature was comfortable and the streets were quiet. My hamstring held up okay at the slow pace. It was nice doing this one of my favorite loops minus a short out and back up a hill. Here are the stats- 8.22 miles in 2:41:19 for a 19:37 minute per mile pace with an average heart rate of 72 bpm with an elevation gain of 273 feet at an average cadence of 113 spm at a humid breezy 70 degrees. I have a few chores around the house to do. I just am waiting for it to dry off a bit. Watching a little Chicago Fire. Have a blessed day.

First Day of Summer Vacation

  I woke up at about the same time as I did for school. It’s easier to do this with my wife staying with her mother. I prefer the early morning hours when the streets are quiet and the temps are cooler. Plus, you aren’t so awake and the workout goes by quicker I did the 2 x Woodlot/Ridge for 8.22 miles in 2:41:19 for a 19:37 minute per mile pace with an average pulse of 72 bpm at an average cadence of 113 spm at 70 degrees. I have taken it easy today which is nice. It’s nice to be able to kickback. I appreciate the opportunity to relax and restock. I always have things to accomplish, but the summer is a time to not be under the gun and for a change of pace. Thank you Lord for the opportunity.

Last Workout of the School Year

 I set the alarm for 3:35 am in preparation for the last day of school. I was very tired, but I know that once I get out there my feet should take me to the end. I changed my direction of my route.  My knee felt okay now that I only walk at a normal pace. This change allows me to exercise without pain. I was impressed with the quiet beauty of the early morning hour here in Ridge. It would seem, that if I am to live here on Long Island, that this still has the semblance of the country and Maine. It has many woods and many trails nestled between the business of major highways, roads, and millions of people. I did 7.05 miles in 2:14:31 for a 19:04 minute per mile pace with an average heart rate of 74 bpm with an elevation gain of 213 feet at an average cadence of 114 bpm at a comfortable 65 degrees. It has been a good school year. Thank you Lord for your many blessings.

Saturday/Monday

 Saturday on the Greenway with Rebekah: 6.18 in 1:59:13 for a 19:17 minute per mile pace with an elevation gain of 140 feet with an average heart rate of 73 bpm at a cadence of 107 spm in 83 degree heat.

Monday- I did 7.12 miles in 2:14:29 for a 18:52 minute per mile pace with an average heart rate of 71 bpm with an elevation gain of 243 feet at an average cadence of 114 spm at 72 breezy humid degrees. Last full day of school this year.

Summer

 Now that summer has officially begun, I am noticing the changes that come with the summer season. The mornings are warm, but still comfortable in the early morning hour. There are more people out and around in the good weather. I did the 2 x Raynor/Kastal/Ryan/Ridge plus a short out and back. I did 7.06 in 2:11:58 for a 18:41 minute per mile pace with an average heart rate of 70 bpm with an elevation gain of 239 feet at an average cadence of 115 spm at 70 degrees. Thankfully the busy pace of the school year will be replaced with the busy but not hectic pace of the summer. Hopefully not too many honey do projects. Have a blessed day!

Right Direction

 This morning seemed to be another turn in the right direction. Last night at physical therapy, my therapist worked solely on flexibility and acupressure without exercise. This seemed to help as this morning was the first time in a few weeks that I did not get that tightness on the outside of my posterior knee. I walked at normal speed doing a short out and back and twice Raynor/Ridge/Kastal/Ryan for 7.03 in 2:10:38 for an 18:34 minute per mile pace with an average heart rate of 69 bpm with an elevation gain of 240 feet at an average cadence of 115 spm at 68 degrees. Over the years the workouts vary based on need and motivation. I try to keep moving and make changes before they are necessitated. I’m just trying to survive until the end of school. Lord thanks for your strength!

A Bit Better

 Today is a day off from school, so I was able to sleep in and hit the Rocky Point to Shoreham trail. I was doing a normal pace in the beginning of this heat wave. My anterior knee was a bit better than yesterday. I am enjoying sitting back after a busy morning of a walk and picking up a bunch of stuff for our front plant beds. I then headed to Walmart to pick up a couple of items. Here are the modest stats. I did 8.07 miles in 2:36:43 for a 19:24 minute per mile pace with an average heart rate of 70 bpm. The temp was around 83 degrees. In places there was a nice breeze. Each day is a new day with new challenges. I just feel like I can’t look too far ahead right now. Hoping to get refreshed! God bless you!

Staving Off

 Right now, I am one step away from taking a bit of time off from walking. I’m thinking that today was a half a step of improving, so Lord willing I will stay this course. Today I did my walking at a normal pace. I still felt some discomfort, but I have less pain at this time of the day. I did 6.76 miles in 2:05:06 for an 18:30 minute per mile pace with an average heart rate of 73 bpm with an elevation gain of 245 feet at a cadence of 116 spm at 68 comfortable degrees. Training and injuries always go together. Have a blessed day!

Feeling My Way

 Well, I have been training through some stuff lately and trying to get to school on time. Today’s workout was better than Friday’s, but I am monitoring things closely. There is time when rest is needed for an injury, but for now I am saying not yet. I didn’t have the twitch in the back of my leg for as long, but I am definitely forced to go slower. I have physical therapy tonight. I’m praying that it helps. I did 6.67 in 1:51:34 for a 16:43 minute per mile pace and I am not able to get more data at the present. Praying for healing! Have a blessed day! Also did a roughly 10k yesterday before church. Have a blessed day!

Approaching the Line

 I have been dealing with some outside knee irritation for about two months. Exercise has not seemed to affect it , until this week. I’m definitely keeping tabs on it. It can go from good to bad quickly. Thankfully, I have a couple days to rest and recover and to not stress it too much. Today I did the figure eight plus the short out and back for a 6.65 miles in 1:52:37 for a 16:56 minute per mile pace with an average heart rate of 79 bpm with an elevation gain of 254 feet at an average cadence of 123 spm at 67 degrees. My pace was definitely slowed by hamstring soreness. Char takes Amber to PA today. Have a blessed weekend friends!

Confidence

  There are many times in life when people’s thoughts of what you should do differ with what you are currently doing. That’s when you must persevere and keep going. Different views can force you to evaluate, which can be useful. Ultimately, you must take the course of action that you feel is necessary. So I am doing my workouts, but I am cutting back in certain areas to allow my body to heal and my mind to refresh. I did the short out and back and the figure 8 for 6.68 miles in 1:50:45 for a 16:34 minute per mile pace with an average heart rate of 84 bpm with an elevation gain of 220 feet at an average cadence of 126 spm at 59 degrees. I am grateful for the many blessings that the Lord bestows on me! 

Adjust

 I noticed yesterday that several parts of the hill workout aggravated my outer rear knee. I was quite sore yesterday. I notice that flat terrain did not irritate my knee. My adjustment was to do the short out and back plus the figure 8 route. The interesting thing was that this course is exactly the length of my hill workout. Fortunately, I did not experience much knee discomfort. Here are the stats- 6.71 in 1:50:54 for a 16:31 minute per mile pace at an average heart rate of 81 bpm an elevation gain of 226 feet at a cadence of 125 spm at 59 degrees. Lord willing, I have PT tonight. God bless!

Hectic

 Sometimes life is busy, because you have no choice. I am finally off after school, and now I am filling my time with appointments at night. Certainly not my first choice. I went out on this peaceful morning with a fairly relaxed attitude. The outside of my right knee has been a little sore, so I have had to stretch extra and take it a bit easy. I did 8 x Raynor Hill doing 6.7 miles in 1:51:41 for a 16:40 minute per mile pace with an average heart rate of 115 bpm with an elevation gain of 320 feet at a cadence of 125 spm at a comfortable 57 degrees. I have a dentist appointment tonight. Thank you Lord for strength and grace.

Saturday/Monday

  First thought this Monday morning— what a busy weekend. It’s nice to take a break by going to work. Good things happened this weekend, but it was so hectic that it didn’t feel good. On Saturday I did a nice easy walk on the Greenway Trail in Rocky Point with my daughter Rebekah. I did 5.34 miles in 1:46:24 for a 19:54 minute per mile pace with an average heart rate of 70 bpm with an elevation gain of 258 feet at an average cadence of 108 spm at a comfortable breezy sunny 75 degrees. This morning I did 6.65 miles in 1:50:03 for a 16:32 minute per mile pace with an elevation gain of 329 degrees at an average cadence of 124 spm at a comfortable 57 degrees. I have physical therapy tonight. Kind of a busy week. Have a blessed day!

Early Start to a Busy Day

 On my normal routine, things out of the ordinary put me close to the edge. I get up before 4 five days a week. This allows for me to get my aerobic and strength work in and get to school on time. Last night I had after school and today I ran field day with Mr. Nugent. Tomorrow at 7, I have physical therapy. I am tired. I don’t bounce back like I did in my younger days. I got up a couple of minutes early and welcomed the late spring morning with my usual 8 x Raynor Hill. The morning started clear, and then some fog rolled in. I did 6.46 miles in 1:49:47 for a 16:59 minute per mile pace with an average heart rate of 91 bpm with an elevation gain of 314 feet at a cadence of 125 feet at 65 degrees.I have the strength to stay with this routine, but not a lot of reserve. Hoping to recoup this weekend, even though we are having Jace’s birthday party on Sunday. God bless!

The Blessings of the Ordinary

  I got out early, and was tempted to attempt a longer route. My choice ultimately was to stick to the routine, and I’m glad that I made that choice. I am tired and need extra time. Thankfully, my hip and back were feeling better— no ibuprofen needed. The back of my knee was a bit more sore. I’ve eliminated squats and rows until the weekend to continue to sure up my hip and back. I did 8 x Raynor in the rain. 🌧️ Some of the showers were heavy. Fortunately, my interval route is mostly surrounded by trees. I did 6.54 miles in 1:50:35 for a 16:53 minute per mile pace with an average heart rate of 103 bpm with an elevation gain of 365 feet at a cadence of 126 spm at a rainy 68 degrees. It’s my last day of after school tonight. It’s been a good time, but very tiring. It will be nice to go home at the normal time. Jace’s birthday today. 

Keep Going

 Just like so many mornings lately, I start out by being so tired. Thankfully, I remind myself that once I get out there, my feet usually take me to the end. I am so glad that my workouts are shorter these days. I just need that buffer time to avoid that rushed feeling. I did 8 x Raynor Hill doing 6.55 miles in 1:50:13 for a 16:48 minute per mile pace with an average heart rate of 83 bpm with an elevation gain of 348 feet at an average cadence of 125 spm at 61 degrees. I paired down my strength training a bit as my side and back have been stiff for like 5 days. 2 more days of after school. Have a great and blessed day!