Sunny Morning in Hope

 I headed out this morning a bit before 6 o’clock— late by my standards, but trying to get more rest this vacation week. I have had good workouts, but I have felt a bit out of sorts. It’s been a lot going on around me. I did my new loop again doing 8.62 miles in 2:16:59 for a 15:53 minute per mile pace with an average heart rate of 105 bpm with an elevation gain of 575 feet at an average cadence of 128 spm at 29 degrees. I saw a few folks out and around. I saw the personality-less runner blow me off, some friendly joggers, a couple of bikers, some dog walkers and a bunch of kids waiting for the broken down bus. I hope to get into Camden, do some shopping, and a bit of walking. I have had a good vacation so far. Thank you Lord. God bless you my friends. 

Return to Maine

 I was originally planning on working out in Ridge on Wednesday, but as stated previously— I made a Tuesday trip to Hope. On Wednesday morning, I did my newest loop heading towards Appleton Hill and , the Pastor’s road, and a shortened trip up Howe Hillfor 8.79 miles in 2:18:45 for a 15:47 minute per mile pace with an average heart rate of 122 bpm with an elevation gain of 824 feet at a cadence of 126 spm at 37 degrees.

On Wednesday, I headed out the Roques Bluff Road out of Machias, by the Bluebird Motor Inn for 8.67 miles in 2:18:33 for a 15:58 minute per mile pace with an average heart rate of 112 bpm with an elevation gain of 364 feet at a cadence of 126 spm at a blustery 24 downeast degrees.

I consider both workouts decent and pleasant. I was just surprised and annoyed by all the cars and the lack of a shouting the road. Being on the road is good, but it kind of wears on me. I am however, grateful to see my precious daughters and grandchildren and my wonderful son-in-laws. I miss Maine and my family in Maine. Good night and God Bless!!

Monday/Tuesday in Ridge

 Monday- I decided to do the 8 x Raynor Hill with a trip to the end of the first turn around on Apple Court and back. It was a very quiet morning. It was my plan to after a relaxing start to power wash the house where the tree was cut down, the front fence, and the shed. The workout was not fast, but faster than last week. The power washing also got done after lengthy time spent assembling and learning how to operate it. Here are the stats - 6.54 miles in 1:47:47 for a 16:28 minute per mile pace with an average heart rate of 140 bpm with an elevation gain of 302 feet at an average cadence of 126 spm at 36 frosty degrees.

Tuesday- I got out a bit later, and decided to do my latest version of the Longwood loop doing 8.52 miles in 2:17:24 for a 16:07 minute per mile pace with an average heart rate of 134 bpm with an elevation gain of 225 feet at an average cadence of 126 spm at 34 degrees. 

I was originally going to go to Maine tomorrow, but Char convinced me to go today. So here I am on the ferry heading to Maine. I enjoy the peace and quiet up there, but miss my Char. Looking forward to the birth of my soon to be youngest grandchild. God bless yoh!

Little Changes

 Today was another example of making little changes in order to get through the day. First, I listened to a Christian electronica station and secondly, I did 8 x Raynor Hill finishing an out and back down Apple Court to the end of its first inlet and back. I was able to get out a bit earlier this morning and thankfully I was a bit faster than yesterday. I did 6.53 in 1:51:24 for a still slow 17:03 minute per mile pace with an average heart rate of 63 bpm with an elevation gain of 324 feet at a 125 spm cadence. I was just glad to completes week's training as I was so tired. Next week, vacation. Looking forward to what the Lord brings.

I’m a Slow Injured Man

 I went to my doctor for a scheduled checkup as I’m on a variety of meds. Apparently I have some sort of ligament or tendon injury, which I’m going to treat with prednisone. Unfortunately I won’t start until tomorrow. Today I was so slow. That said, I am just grateful to be able to workout— that truly is a blessing. I did 7 x Raynor Hill doing 6.35 miles in 1:54:22 for a 17:57 minute per mile pace with an average heart rate of 134 bpm with an elevation gain of 342 feet at an average cadence of 124 spm at a drizzly cool 45 degrees. 

It’s always the little blessings in life that make life worth living. It’s the little blessings that remind me that I have a Savior who watches over me and gives me so much beauty! Thank you Jesus!

Mixing it Up

  This morning I decided that I needed a change. So I did the 2 Loop workout without the shirt out and back. I did 8.42 miles in 2:15:26 for a 16:05 minute per mile pace with an average heart rate of 106 bpm with an elevation gain of 264 feet at an average cof 126 spm at a temperature of 45 degrees. My lateral collateral ligament is bothering me a bit lately. All said, today’s workout went well. I’m still a bit groggy, but needed a change at least for a day.

Achy Braky Body

  I am just a tired slow moving individual lately. Even with a cutback on my mileage I am a slow tired individual. I have learned to listen to my body— it’s not saying nice things. I did 7 x Raynor hill doing 6.46 miles in 1:51:03 for a 17:10 minute per mile pace with an average heart rate of 114 bpm with an elevation gain of 275 feet at an average cadence of 124 spm at 50 degrees. God bless you!

Decision

  I know that I am tired, slow, achy, and disjointed— so this week I will cut back to 7 x the hill and 6 if necessary. Today my Nike app. Kept stopping so I had to check the mileage on my watch which was 6.3 miles for 7 x Raynor Hill. for an average heart rate of 115 bpm at an average pace of 17:15. I’m not sure what my other stats are as my watch kept stopping during my workout. This was kind of a typical Monday with things not quite going right. When you’re tired it’s the little things that annoy you. It was a busy weekend with Jace coming over on Sunday and we did some yard work. The yard is definitely much improved and looking good. 

  

Stormy Workout

 I was definitely feeling tired this morning and the results, basically indicated that I was tired. I could hear the rain pelting down on the air conditioner outside my room. The wind was kicking up. The one thing that wasn’t up was my speed. I think next week I will most probably do 7 x Raynor Hill. My slow speed is just cutting into my time in the morning. Sometimes it’s necessary to take a step back. Here are my results, 7.01 miles in 2:03:07 for a 17:32 minute per mile pace with an average heart rate of 102 bpm with an elevation gain of 708 feet at an average cadence of 123 spm at 58 rainy windy degrees. I only did one push/pull superset as my energy and time was low. Looking forward to the weekend. Thank you Lord!

Momentum

 Sometimes the only way to get something going is to get going and start your own momentum. I was a little bit behind this morning, but I decided to keep going and not cut back on the workout. I did 8 x Raynor Hill for 7.32 miles in 1:58:02 for a 16:07 minute per mile pace with an average heart rate of 119 bpm with an elevation gain of 371 feet at an average cadence of 125 spm at a foggy 48 degrees. I was pleased to get everything in. Thank you Lord!

Better

 I woke up a bit ahead of my alarm. So I drank my coffee and then waited for my alarm to go off. Sometimes a small change can make the difference. It was maybe just an extra minute of time, but my attitude was different because I was not rushed. Today was also my press and row morning after my workout. I did 8 x the hill, this time doing 5 hills and then doing Apple Court before doing the other 3 hill repeats. I did 7.1 miles in 1:54:55 for a 16:10 minute per mile pace with an average heart rate of 91 bpm with an elevation gain of 298 feet at an average cadence of 127 spm at 46 degrees. I listened to Steven Curtis Chapman on the way to work. His music definitely ministers to my heart. To have more of Jesus we need to give up more of ourselves. Have a blessed day!

4/8/24 Solar Eclipse Day

  I woke up at the usual time a bit tired and out of sorts. I decided that this week I would cut back to 7 x Raynor Hill. The extra time seems to make the difference in being rushed or not. Today is also the day that we experience a solar eclipse. Kind of cool to look forward to such an event. The stats for the day- 6.67 miles in 1:45:26 for a 15:48 minute per mile pace with an average heart rate of 122 bpm. Looking forward to what the Lord is going to do today! God bless!

Slow Motion

 This week was a slow week, pace wise. I just didn’t have the steam in the tank for a decent pace. Fortunately, the new shorter workouts aid the effort to get the work in. I did 8 x Raynor Hill for 7.04 miles in 1:59:03 for a 16:54 minute per mile pace with an average heart rate of 139 bpm. For some reason, I do not have access to all of my stats now. Kind of tired. Have a blessed day!

Achy and Slow

 The weather was miserable once again. My performance matched the weather— bad. My hamstrings were tight and so was my right calf. I had to stop and stretch multiple times. I’ve learned that it is better to address an issue early and so avoid an injury that could affect your training. I decided on the 8 x Raynor hill even though 7 is allowed or even 6 on occasion. Here are my slow results— 7.04 miles in 1:59:03 for a 16:54 minute per mile pace with an heart rate of 98 spm with an elevation gain of 426 feet at an average cadence of 124 spm at 42 rainy degrees. 

This was about the extent of my flexibility, even with the reduced mileage. If I did 7 x the hill, I probably would have had more time to slow down as I got around for school this not being rushed at all. Kind of tired. Have a blessed day!

Cold and Drizzly

 It was another slow workout, but I am satisfied nonetheless. With the distance at a manageable length, I have greater flexibility in my time for my workouts. I did 8 x the hill on Raynor for 7.00 miles in 1:57:00 for a 16:42 minute per mile pace with an average heart rate of 138 bpm with an elevation gain of 409 feet at an average cadence of 125 spm at a temperature of 41 degrees. It was a decent workout. Pleased to get he work in on a cold rainy day. God bless! The cost of the early morning workout is some morning fatigue. It takes awhile to feel back to normal. Also, I’m glad that I altered my workout to save time. I was struggling to get my workouts in and it was effecting my quality of life. The Lord gave me the idea to switch to intervals and fewer miles. It was a major change that had made all the difference in making my mornings and life better.

Slow and Steady

  You can’t trust your feelings, that’s for sure. I didn’t feel slow, but I sure was. At least I got the workout in on this dreary day. I did 7.06 miles in 1:57:17 for a 16:37 minute per mile pace with an average heart rate of 124 bpm with an elevation gain of 306 feet at an average cadence of 126 spm at 38 degrees. The first day back at work is always a bit blah, but I made it in plenty of time. I am pleased with training and making it to work on time, and good commitment with my family—- but, I feel a bit lost and out of sync. Still striving each day by faith! God bless you blog friends.

April Fools

  I took a risk heading out this morning, sort of. My wife wanted me to stay in bed, but I was feeling like I really needed the stability of my workout. When everything is crazy, my workout has been my steady coping mechanism. I am grateful to the Lord for being able to workout. I did the 8 x hill workout- I did 7.30 miles in 1:54:40 for a 15:42 minute per mile pace with an average heart rate of 130 bpm at an elevation gain of 356 feet at an average cadence of 127 feet at 43 degrees. I am glad that I don’t have to be in school on April fool’s day. Ha ha. Off to a hopefully relaxing day.

Good Friday in the Woods

  My wife asked if I could sleep in, and I obliged. I was able to do a walk at Brookhaven State Park. I was a bit on the tired side, but I always enjoy the solitude of the woods. I did a little strength work before the walk and Lord willing, I will finish the strength work later. I think next time I will bring coffee to drink instead of water. I could have used the pick me up. Here are my stats— 9.0 miles in 3:07:11 for a 20:47 minute per mile pace with an average heart rate of 67 bpm with an elevation gain of 381 feet at an average cadence of 109 spm at 40 sunny degrees.  Just resting now and doing a few simple tasks. Have a blessed Easter!

Blogging on Blah

  Today is the day of a lot of minor issues. It is also a time of being at odds with my wife. I did 6.9 miles at approximately a 16:13 minute per mile pace with an average heart rate of 131 bpm with an elevation gain of around 300 feet. Today was a day when a victory felt like a defeat. It was a rainy morning with lots of puddles. There was also an accident on the way to work, but I managed to make it on time. Thank you Lord.! No school tomorrow.

Faith

 I find that there are many times in my life when I don’t have the answers that I seek. In fact, this is the case most of the time. When we don’t have the answers it is time to seek God and act in faith. We don’t see the way forward, but we trust the Lord who loves us and knows what is best for us. 

  This morning it was 39 degrees and foggy. I decided to do 8 x Raynor Road. I think that’s about right. Maybe some days I will do 7, Lord willing. Here are the stats- 6.98 miles in 1:52:39 for a 16:08 minute per mile pace with an average heart rate of 141 bpm with an elevation gain of 313 feet at an average cadence of 128 spm at 38 degrees. Grateful for a good start! God bless you!

Significance

  In life we all try to gauge our significance. I don’t mean in an egotistical way, but in a way to see how we are valued by the people that love us. It’s so easy to take others for granted and likewise, it is easy for others to take us for granted. I am at a period of time when there is a huge need in my wife’s family because of my mother in law’s Alzheimer’s disease. This means more entertaining and more family visits and get togethers. I don’t do well with lots of these things. I understand that I have to deal with the situation, but I just hope that others can understand that I’m doing my best, even if it is not great. 

I did 8 x the hill sprints, because of miscounting. Here are my stats- 7.03 miles in 1:52:55 for a 16:03 minute per mile pace. I had an average heart rate of 121 bpm with an elevation gain of 338 feet with an average cadence of 127 spm at 37 degrees. Kind of tired now. Have a blessed day!

The Beginning of Holy Week

 The temperatures of early spring and late fall I find to be the most enjoyable to workout in. This morning, along with a gentle steady breeze, there was a full moon hanging along the horizon. I was in a decent frame of mind to train this Monday morning. The repetitions kind of glided right by. I did the 7 x Raynor Hill doing 6.56 miles in 1:44:55 for a 15:59 minute per mile pace with an average heart rate of 143 bpm with an elevation gain of 286 feet at an average cadence of 128 spm at 34 degrees. Today is going to be a blessed day!

A Cold Sunny Spring Sunday

 On this Palm Sunday, I was awake and out of bed thanks to our two services at Genesis. I originally was going to go to the Randall game preserve, but I took a right and went to the Ridge trail towards Whiskey Road. I did 3.41 miles at a leisurely 21:23 minutes per mile pace with an average heart rate of 69 bpm with an elevation gain of 198 feet at an average cadence of 107 spm in 1:12:57. I go to the woods for leisurely exercise and to experience the quiet and peace of the woods. I’m feeling a bit out of sorts lately. Grateful for the blessings that God sends my way, even when I’m not my best self. Have a blessed Sunday!

Full Moon

  Today was another day on the cool side of things. I actually like this weather. The cool on my face and the gentle early spring breeze quietly welcome me for this day tha the Lord has granted me. Like any day it’s important to keep focused and not get distracted by inessential things. This was a quiet morning with only the usual cars out and about. I did the 7 x Raynor Hill doing 6.60 miles in 1:41:37 for a 15:23 minute per mile pace with an average heart rate of 122 bpm with an elevation gain of 278 feet at an average cadence of 128 spm at 25 degrees. I felt like this was a good week of training. Thank you Lord!

Cold and Clear

 I woke up a couple minutes before my alarm went off, so I got up and had my coffee, before getting back in bed. My morning was fairly routine, but mentally I felt a little off and struggling. This often happens because of fatigue and I’m definitely fatigued. I’m grateful that I’ve changed things up to allow for more time in the morning. I definitely need that time. I also had a nice talk with my brother on the way to school. I enjoy mornings like today, with a stiff breeze and clear skies. The mornings here are so quiet. I am grateful that even though our house is being remodeled and sided and my car is having major body work done, things have gone well. Today I did 7 x Raynor doing 6.32 in 1:40:48 for a 15:56 minute per mile pace with an average heart rate of 92 bpm with an elevation gain of 332 feet at an average cadence of 129 spm at 30 degrees. Grateful for each day and am grateful that tomorrow is Friday!! God bless you my friends!

The Key

 Over the years, I have learned that it’s important to adapt and change before you are forced to change. So many little changes over the years in training go undetected because the change was subtle. In recent years I have had to use knee and ankle wraps to support my muscles and joints. Sometimes I make just a minor subtraction from a route. In the past two weeks, I have stuck with my hill repeats workout. This workout gives me flexibility that I desperately needed, but didn’t realize it. I’m grateful, because I know the Lord has prompted me to change at times, and later realized that the change addressed a problem that hadn’t yet occurred. Here are the results of my standard 7 x hill repeats workout- 6.48 miles in 1:41:13 for a 15:37 minute per mile pace with an average heart rate of 82 bpm with an elevation gain of 289 feet at an average cadence of 127 spm at 39 overcast degrees. A putout of sorts today. God bless you my friends!

Feeling Like Winter

 Today went fairly smoothly as the timeline went nearly according to plan. It was a cool dark morning. Somehow the seasonal chill seemed welcoming as I did my intervals. This new routine always me a good workout never too far away from my house. The lesser distance allows me to keep a better pace. So my stats for 7 x Raynor Hill is as follows: 6.60 miles in 1:40:15 for a 15:10 minute per mile pace with an average heart rate of 88 bpm with an elevation gain of 363 feet at an average cadence of 129 spm at 34 degrees.I’m praying that my daughter’s leg and back injury heals. Have a blessed day!

Calm

 The start of every week is a mix of excitement and dread. This weekend was overall a good weekend to recharge. Sunday I stayed with my mother in law during the morning as she wasn’t feeling well and needed attending as she has Alzheimer’s. The fact that I have changed my morning routine slightly causes the OCD part of my personality doubt and anxiousness, while the logical side of me is glad to see improvement and less stress in my morning routine. I did the 7 x Raynor Hill workout doing 6.49 in 1:41:22 for a 15:36 minute per mile pace with an average heart rate of 92 bpm with an elevation gain of 300 feet at an average cadence of 127 spm at 43 degrees. It was a good start to the week. Look forward to the Lord moving!

Saturday Walk on the Beach

 My wife and I made a weekend trip out to Orient Point State Park. We went there after having lunch in Jamesport. We really didn’t have a plan, but just started walking on the beach. I was enjoying the race and quiet and time with my wife and the wind in my face. There aren’t many places on Long Island where you can get away from it all( or at least feel that way). So we kept going and I was feeling good striding down the beach. Char and I ended up at the point across from the lighthouse. Here are the stats— 5.44 miles in 1:50:26 for a 20:17 minute per mile pace with an average heart rate of 76 bpm at an elevation gain of 15 feet at 49 sunny degrees. Sometimes the best walks are the unplanned ones and doing it with Char was an extra blessing.

Reserve

  I learned a lot about training from a man named Robert Hillgrove back when I trained with him in high school. He was a middle aged man with a son around my age who was training to get back in shape. Me, I was training to win the State Class C championship in either the 800 m or the 1600 meter race. One thing he always said, was to stay “on top” of your workouts and training. That is to never let yourself get so worn out that the workout was dictating to you. What had been happening to me is that I was training so close to the edge, that I had little to no energy reserve remaining. Thankfully I desperation I changed up my training as I have been talking about. I am noticing that I am a bit more optimistic and looking forward to things. When you have an energy reserve you make better less rushed decisions, including food choices. My weight has gone down despite the lower mileage. Thank you Lord. Here are my results: 7 x Raynor: 6.46 miles in 1:41:51 for a 15:46 minute per mile pace at an average heart rate of 87 bpm with an elevation gain of 335 feet at an average cadence of 128 spm at 51 light rainy degrees. I hope to start my weights next week if my back feels better. My wife and I may head to Montauk tomorrow. Have a blessed day.

Blessings and Challenges of Change

  A couple of weeks ago I was a bit anxious as I knew the house would be all disorganized due to the renovations going on in our house. This of course would disrupt this very OCD person’s routines which help me to deal with life. I was already just making it, as my energy was dwaining under this current routine. How would I make it to work on time while keeping my routines. The answer was changing to intervals. This more intense workout is allowing me some buffer time in the morning. Fortunately, my weight is dropping also. Thank you Lord. Sometimes when you have to change, the Lord is actually directing it to help you. 

Here are todays stats: 6.39 miles in 1:42:18 for a 16:00 minute per mile pace with an average heart rate of 131 bpm with an elevation gain of 270 feet with an average cadence of 128 spm at 38 degrees. I was able to do a couple of sets of preacher curls as my back is slowly improving. Long day today with parent/teacher conferences until 8. God bless!

The Stars

 When I head out it is very dark and the main outside is the starts. I did my 7 x Raynor hill again with warmup and cooldown doing 6.41 miles in 1:39:10 for a 15:28 minute per mile pace with an average heart rate of 107 bpm with an elevation gain of 303 feet at an average cadence of 130 spm at 37 degrees. Supper tonight at my in-laws. Have a blessed day!

A Bit Faster

 This morning I got out a couple minutes early and was a bit faster. The result was that I got a head start on the day. I did the 7x hill repeats workout again, and hope to stay with it as my regular workout. Even with the change, which makes for a less rushed morning, I still find that the day is a grind. I’m here for longer, and I feel it. Here are my stats- I did 6.40 miles in 1:43:21 for a 16:08 minute per mile pace with an average heart rate of 99 bpm with an elevation gain of 294 feet at an average cadence of 127 spm at 39 degrees. I’m grateful for the blessings to train and work. Have a blessed day!

Change

  I definitely have been feeling the stress of work more with the renovations taking place in our kitchen and dining room. It’s just such a grind. The pressure to make the 57 mile one way commute every day is over 100 miles combined with the time clock and no parking space available. Even when you arrive early, it’s just a longer day at an already long school day. My adjustment has been to do hill repeats. This shortens the workout, but increases the intensity. I’ve noticed that I have a bit more energy and the stress on my body is lessened. My strength work has changed since I hurt my rotator cuff. What started out as a rehab workout, has become my mainstay along with some supplemental work. Right now, I am also dealing with lower back tightness. Here are my stats on the warm-up down Apple Court and cooldown including 7x Raynor hill. 6.28 miles in 1:43:41 for a 16:31 minute per mile pace with an average heart rate of 87 bpm with an elevation gain of 383 feet at an average cadence of 127 spm at 33 cloudy degrees. On another note, I like my new Kia K5 rental car. Love the wireless CarPlay. Thank you Lord for helping me through the injuries. God bless my friends!

A Quiet Walk in the Woods

  I was coming back after taking Char to pick up our car rental. Char was then heading to the Rockaways for a Spa day. I wanted to do a walk, but I wanted a change. I wasn’t filled with much motivation. I was headed by the Ridge trail near Woodlot, when I decided to give it a try. Initially, I was going to do the basic loop , and then do the Randall loop later. But, as I headed along I saw trail markers that I hadn’t seen before. The lead me to Whiskey Road and across to the other side. The trail was narrow and took me miles through the pine barrens towards Rocky Point. It was a cool overcast late winter late morning, early afternoon. I did 7.17 miles in 2:45:15 for a lazy 22:45 minutes per mile at an average heart rate of 69 bpm at an average cadence of 103 spm with an elevation gain of 468 feet at 42 degrees. It was a nice relaxing time on a new trail. Nice surprise. God bless.

More of the Same-Almost

  I just have so much going right now, that I cut back on my morning workouts to give me more leeway to deal with everything. I just don’t have the energy to grind it out right now. What I’ve Lost in workout volume, I’ve gained in intensity. I did the same workout as yesterday, but I added a seventh hill repeat. I was tempted to do more, but that would work against my overall idea of cutting volume and adding intensity. Here are my results for the workout- 6.32 miles in 1:40:03 for a 15:50 minute per mile pace with an average heart rate of 150 bpm with an elevation gain of 287 feet at an average cadence of 130 spm at 39 degrees. I’m hoping to get some rest this weekend. I turn in my rental today and pick up a different rental from Hertz tomorrow, Lord willing. Have a blessed weekend!

Easy Button

  I have been tired lately. Fighting off a cold , fatigue, achy, muscles, and an incessant schedule. I woke up dreadythe grind, trying to achieve my workout goals, and making it to work on time in the rain. So I listened to that little voice in my head, do Apple court and 6 x the hill and head back home. That little voice got me out of bed with some optimism. My instinct was telling me that not operating with a little surplus of energy could lead to sickness and injury. I was also able to get my strength work in. I just need to do the auxiliary strength work when I get home— Lord willing. Here are the stats for my hill work: 5.92 miles in 1:30:46 for a 15:19 minute per mile pace with an elevation gain of 309 feet at an average heart rate of 114 bpm with an average cadence of 128 spm at 48 degrees. I left my phone home as it was raining and I didn’t have a plastic bag. My watch thankfully tracked everything without the aid of the phone. 

  I had a good talk with my brother this morning. I told him about my pipe dream of working for CEF hopefully in Maine. My brother assured me that he talked with the director Mr. Romano and that there are opportunities. I’m not sure how the Lord will lead. I am making a decent wage here in New York. I do feel like there is another career step for me. There is always room for your faith to grow in the God Gap! Have a blessed day!

One Foot Forward

 Sometimes you just feel like letting up on your workouts. Your energy just seems low and your morale is down. I decided to cut back ever so slightly on my morning workout. I did the two lap workout minus the short out and back. I needed to cut back just enough to lighten my load without totally messing with my workout plan. I think that I succeeded. I did 8.37 miles in 2:14:09 for a 16:01 minute per mile pace at an average heart rate of 96 bpm with an elevation gain of 209 feet at an average cadence of 126 spm at 45 degrees. I am finding ways to adjust to the setup of our house right now. Today is my mother in laws 79 th birthday. Bible study tonight. Have a blessed day friends.

The Beginning

 Today was the first day of our kitchen renovation. It’s also the first day of a rainy few days. From my workout perspective, things were about the same. From the getting to work, it was a little slow. I am always looking for ways to get the work done and to streamline the process. It’s not easy, as much attributed to my stubbornness as anything. I did the Red Maple version of the Longwood Loop doing 8.48 miles in 2:18:55 for a 16:22 minute per mile pace with an average heart rate of 130 bpm with an elevation gain of 286 feet at an average cadence of 126 spm at 41 foggy degrees. I am trying with the Lord’s help to have a positive attitude.

Meeting the Challenge

 Today my main ambition was to get a bit ahead of schedule and to stay there. Thankfully, things worked out— I am feeling the grind. I did the Red Maple version of the Longwood Loop doing 8.41 miles in 2:17:10 for an average pace of 16:18 minutes per mile with an average heart rate of 94 bpm with an elevation gain of 240 feet at an average cadence of 126 spm at 40 degrees. My daughter had a baby girl last night— Little Indie! This week, I am going to try to get extra rest as they are rebuilding our kitchen. Thank you Lord for victory in your son Jesus!

Marching Forward

 Today was marked by little positives. I got out a little early to workout. I was a little bit faster on my workout. I got a little extra strength work in. I got to school a little early. These things happening after a busy week on a Friday is even better. I heard a number of owls hooting on Medford Road. I even heard a few turkeys gobbling. It’s nice to have some positives, especially while starting up a new month. I did the Medford Road version of the Longwood Loop doing 8.51 miles in 2:15:50 for a 15:57 minute per mile pace with an average heart rate of 126 bpm with an elevation gain of 245 feet at an average cadence of 127 spm at 28 degrees. Looking forward to the weekend and not being on such a rigid schedule. Have a blessed day!

Surprised

  Here on February 29 th of leap year I was surprised to see that my monthly total was just under 190 miles since I took a day off this week and last week due to sickness.  So I am happy at that result. It has been a hectic struggle, but God is faithful. This morning I did the Red Maple version of the Longwood Loop doing 8.50 miles in 2:19:56 for a 16:28 minute per mile pace with an average heart rate of 102 spm with an elevation gain of 354 feet at an average cadence of 125 spm at 31 breezy degrees. With the day off I noticed that I felt slightly more optimistic and energized. God is faithful through the aggravation and struggles!

A Change

 Today I only did my ab and strength work before heading out the door. Last night was a late night at Elevation Worship and between my fatigue and my still recovering stomach, I just took it kind of easy. I was just too beat to try an early morning on almost no sleep. Now my stomach is playing up a bit. Lord,help me. Have a blessed day!

Modified 2 Loop Route

 Today, I felt a bit apprehensive knowing that I have a concert tonight and many changes in the next three weeks. I think the Lord will be re-enforcing the lesson of one day at a time. I did the modified 2 loop workout with a short out and back just to change things up. You begin to mark time by cars you see and buses and at what time in the workout, unknowingly putting extra pressure to perform. I took a little pressure off, by not doing hexbar deadlifts. I was tired, crunched for time, and my stomach was hurting at the moment. As it were, I clocked into work with no time to spare. I did 8.51 miles in 2:21:05 for a 1634 minute per mile pace with an average heart rate of 109 bpm with an elevation gain of 226 feet at an average cadence of 124 spm at 34 degrees. There was an icy glaze over certain places, so I had to watch my step. I had to take a quick pit stop just before lap 2. Thank you Lord for your provision.

Back to Health

  After a few days of having the stomach virus and feeling extremely lethargic, I felt like I was getting back to health today. I had a period of time last night having some flashbacks of some struggles that I had been through in the past. Thankfully the grace of God saw me through. I did the Longwood loop doing 8.48 in 2:21:32 for a 16:40 minute per mile pace with an average heart rate of 133 bpm with an elevation gain of 284 feet at an average cadence of 124 spm at 34 degrees. I have a concert to attend tomorrow after school— I don’t do well with a lot of extra’s after school— Lord give me strength. Have a blessed day friends!

Peace and Quiet

  I am laying on my bed here in Hope, Maine with some sort of stomach virus. It’s snowing outside and my two healthy granddaughters are playing in the living room. Ruby is sick like me. I am laying here grateful in Maine my happy place. My parents’ house has been a refuge for so many years. A place to feel the warmth, love, and security of my parents— a place to recharge. I have been fortunate enough to be able to help my parents out by taking care of the yard as my father has been sick from time to time. I realize at this moment how much I need downtime and quiet. A time when there is no immediate plan or expectation. This is how me and my wife are different. My wife gets lost when there is no plan and I often get lost in the busyness when there is no time to reflect. So here I am thankful for this quiet time here in Hope, Maine— thankful for my many blessings on this my mother’s 80 th birthday.

Back In Ridge— For a Moment

  We landed in LaGuardia last night at just past 5. As soon as I got home, I was making preparations for my trip to Maine today. Thankfully, I did the Longwood Loop this morning doing 8.46 miles in 2:18:03 for a 16:19 per mile pace with an average heart rate of 123 bpm with an elevation gain of 274 feet at an average cadence of 127 spm at an overcast 28 degrees. I am grateful for health and strength. There are always aches and pains and obstacles to overcome, and I am so grateful for today’s workout. Lord willing, I am getting Ericka and the girls at around 10:30 am and then catching the 12 Orient Point ferry. My mom turns 80 tomorrow. Praying for her, my dad and his cancer treatments, and Char and her headache. God bless!

Last Workout in Texas

  I headed out early this morning to allow for my wife to do my laundry so that I have clean clothes for my trip to Maine, Lord willing tomorrow with my daughter Ericka and my granddaughters. It’s been a vacation of change of pace. The warmer temperatures here in Texas have been nice. The slow pace down here and family visits have been nice. Thankfully my right leg is doing a bit better. Still praying for healing there. This morning I covered the whole trail with a number of repeats and going a bit off the trail. It’s nice to not have to worry about traffic, but the trade-off is monotony. Here are the stats- 8.07 miles in 2:30:37 for an 18:40 minute per mile pace with an heart rate of 71 bpm with an elevation gain of 396 feet at a cadence of 117 spm at a nice 57 degrees. Thank you Lord for a nice relaxed visit here in Bedford!

Day 2 in Bedford

  I got out slightly earlier this morning here in Texas. I start out alone and end with people coming on and off the path. I was a bit sore and achy this morning in my legs. Working out consistently, you learn to deal with aches and pains. Some days you just don’t have it. Today was one of those days. The walk is pleasant, but boring. At least I don’t have to deal with traffic. The change of pace and scenery is good. The temps are summer like today. Today is our last full day in Texas. I did 8.21 miles in the 2:35:37 for a 18:57 minute per mile pace with an average heart rate of 71 bpm with an elevation gain of 386 feet at an average cadence of 116 spm at 42 degrees. I don’t have a set rout. I just kind of take different loops and out and backs until I get to 8 miles. I also did 100 pushups. Lord willing one more workout here. I have been dealing with some tendinitis in my righ lateral collateral ligament. It feels better in the evening. Have a blessed day friends!

Time in Bedford, Texas

  I decided to stay with the plan of taking weekends off to rest my aches and pains. We’ve been here since late Friday night. We’ve spend most of our time visiting with our niece and nephew. We also have visited the older niece and nephew. This neighborhood is definitely more pleasant than his other houses which were in supposedly more high end areas. I went out on a walking trail along with a few minor departures from the trail. Here our the stats 8.06 miles in 2:30:29 for a 18:39 minute per mile with an average heart rate of 74 bpm with an elevation gain of 295 feet at an average cadence of 114 spm at 37 degrees. Looking forward to Lord willing another beautiful workout.

Up Up and Away

 This morning brought a challenge waiting for me when I woke up. I had to get my usual work in and at the same time get my final pieces for my trip to Dallas tonight and be ready for my ride to work. It was all kind of daunting, but thankfully it all worked out. Now I commit the rest of the day to the Lord. I did the Red Maple version of the Longwood Loop doing 8.52 miles in 2:18:03 for a 16:12 minute per mile pace with an average heart rate of 143 bpm with an elevation gain of 319 feet with an average cadence of 127 spm at 36 degrees. There was a brisk breeze blowing with a few flurries blowing in the air. I’m grateful for the work getting done this week! Have a blessed day!  Next, Lord willing, a few days in Dallas 

Good start ends in a crash

 My morning schedule was going well this morning. I got my workout and strength work in and was scheduled to arrive in plenty of time for work. I did the Longwood Loop doing 8.57 miles in 2:17:52 for a 16:05 minute per mile pace with an average heart rate of 129 bpm with an elevation gain of 260 feet at an average cadence of 128 spm at 25 degrees. 

On my way to work about a mile from exit 46 on Sunrise, I was rear-ended. My car needed to be towed. This incident started a chain of phone calls and communications that ended up with me at work on an easy day because of concert preparations. Lord willing, headed to Dallas tomorrow. God bless you!

All Things Considered…

  Today it went fairly well. I was a few late for work, but it just didn’t bother me. I was able to get my workout and strength work in, even though I got out a bit later. Tonight, Lord willing, I have Bible Study. I did the out and back and two loops doing 8.58 miles in 2:21:08 for a 16:26 minute per mile pace with an average heart rate of 140 bpm with an elevation gain of 249 feet at an average cadence of 127 spm at 32 degrees. There seemed to be less traffic out on the roads thankfully. This was a day when I felt like pulling back— but I’m glad that I didn’t! Jesus is Lord!

Snow Day

 This morning was pleasant. I was able to start an hour later due to working remotely today since it is a snow day. I did the Medford/ Randall Loop. It was a light mix when I started out. The roads were mostly clear when I started out, but ended up being snow covered by the end of the workout. I loved not being rushed and not having to commute today. I did 8.88 miles at a slow 16:47 minute per mile pace with an average heart rate of 97 bpm with an elevation gain of 273 feet at a cadence of 124 spm at a temp of 33 degrees. I am able to get strength work in between zoom sessions. So far, it’s a good day! God bless you!

Anticipation

 This week brings with it something kind of rare— positive anticipation. Lord willing, we will fly to Dallas in the evening after school Friday followed by a quick trip to my parents on Thursday to Saturday. This morning I headed out on this post Super Bowl workout doing the Red Maple version of the Longwood Loop doing 8.46 miles in 2:19:03 foe a 16:26 minute per mile pace with an average heart rate of 128 bpm with an elevation gain of 259 feet at an average cadence of 125 spm at 33 degrees. The weekend was a combination of activity and rest. I went on a couple of walks with Violet and Ruby. It’s important to take advantage of opportunities while they exist, because time passes by so quickly. Chance of a snowstorm tomorrow. Hopefully it works out. Have a blessed day!

Pretty Skies

 I’ve noticed that the past few mornings the skies have been beautiful with bright colors shining through the clouds. Fridays are pleasant because I usually have a couple of restful mornings ahead. As much as I enjoy getting up early on weekdays, I also enjoy sleeping in on the weekends. Today I did the Medford version of the Longwood loop. I did the modern day version of a fast workout. I did 8.58 miles in 2:17:33 for a 16:01 minute per pace with an average heart rate of 107 bpm with an elevation gain of 276 feet at an average cadence of 127 spm at 36 degrees. I am looking forward to vacation and heading to Texas and Maine— Lord willing. Have a blessed weekend!

It’s a Mad Mad Mad Mad Mad World

 My parents are enjoying their 60 th Anniversary today and my wife enjoys her 52nd birthday tomorrow. I’ve felt happier going into birthdays, but I guess I’ve failed to do an adequate job with this birthday.

    I woke up and despite knowing I was on the bad side of my significant other I had a decent workout and commute to work. I did 8.48 miles in 2:20:01 for a 16:30 minute per pace with an average heart rate of 80 bpm at a cadence of 125 spm with an elevation gain of 327 feet at 28 degrees. I can’t stand it when my wife is angry at me/( . Have a blessed day!

Crescent Moon 🌙

  The mornings the past few days have been welcoming. I have been just early enough and just fast enough not to be rushed on my workout or on my commute. I don’t have a lot of margin for error, but enough. In the mornings, whenever I head in a southerly direction I see the crescent moon 🌘. Long Island is not rural like Maine, but in the mornings Ridge has a quiet country feel to it. This morning I did the usual Longwood/Niewood, and Red Maple Loop doing 8.44 miles in 2:19:03 for a 16:28 minute per mile pace with an average heart rate of 122 bpm at a temp of around 23 degrees. I do not have all the stats now. Grateful to get the work in and looking forward to Bible Study tonight. 

 Strangely enough, when I woke up aI remember that today was hump day and it somehow helped!

Relatively Fast

 Today’s pace would be super slow a few years ago, but by today’s standards it is relatively speedy. I headed out a bit late, but thankfully made it home in decent time. I did all of my strength work and made it to school in decent time. I did 8.48 miles in 2:17:15 for a 16:10 minute per mile pace with an average heart rate of 126 bpm with an elevation gain of 263 feet with an average cadence of 127 spm at 28 degrees. Picking up Jon and Roger at the airport tonight.

It’s a Start

 Today everything went as planned, it just seemed to take extra effort. I was a bit tired. My stomach was a little off. I was on the slow side. I was emotionally a little off. I did the Red Maple Version of the Longwood Loop doing 8.44 in 2:19:47 for a 16:34 minute per pace with an average heart rate of 91 bpm with an elevation gain of 306 feet at an average cadence of 125 spm at 31 degrees. 

Today is my last night without Char and my last night of Bible reading. I’m a little weary and look forward to February vacation. Have a blessed day!

Another Drizzly Day

  I woke up alone for the second day. Even without Charlotte being here, my daily schedule pretty much goes as scheduled. I was a bit tired, but things went ok. Knowing that today was the last workout of the week definitely helped. I was slower today, but I got out a bit earlier. I made it to school in good season as well. I did the Red Maple version of the Longwood Loop doing 8.48 miles in 2:20:56 for a 16:36 minute per mile pace with an elevation gain of 17 feet and an average heart rate of 93 bpm with a cadence of 124 spm at 38 degrees. Tired today, looking forward to the weekend! Thank you Jesus!

Focus

 It seems as if I’ve gotten into a groove where I wake up and have to keep strictly to my schedule in order to meet my goals. The start of the day sets the tone and prepares me for the day. For the next 5 days my wife is staying at my in-laws to take care of her mother who has Alzheimer’s disease. I will probably spend a night or two on the weekend to help my wife. 

I noticed a little tightness in my right hip last night, so I have been avoiding movements that irritate it. It’s more or less something I have to be aware of and take care of it so that it doesn’t become an issue. I did the Red Maple version of the Longwood Loop doing 8.37 miles in 2:17:41 for a 16:26 minute per mile pace with an average heart rate of 87 bpm with an elevation gain of 320 feet at a cadence of 125 spm at 35 degrees. I feel a bit out of sync, but the Lord is guiding me. Have a blessed day!

Fighting Through

 I have felt nothing less than ordinary and slow these last few weeks. My hamstring issue along with my arthritis just keeps me on the slow side. I did the same loop on Longwood as yesterday doing 8.55 miles in 2:20:05 for a 16:23 minute per mile pace with an average heart rate of 128 bpm with an elevation gain of 299 feet at an average cadence of 126 spm with a temperature of 32 degrees. Thankfully by keeping moving everything has been falling into place. I just barely made it to the clock in time, thanks to a few guarded risky moves. Have a blessed day friends— tired!

I Was Slow, but that’s OK

 About everything about today was a duplicate of yesterday. I just did a slightly shorter version of my Longwood Loop going down Red Maple Road off from Medford Road. I made it to work about the same time. Today my coworker isn’t here again, so I am flying solo again. I did 8.49 miles doing a 16:33 minute per mile pace with an average heart rate of 144 bpm with an elevation gain of 278 feet at an average cadence of 125 spm at 33 degrees I’m going to try to be more pleasant at home, since I’ve been told that I’m a grump. Have a blessed day friends!

Another Day in the Rain/Sleet

 I didn’t sleep so well for the second half of the night, but I still managed to do my usual very early morning routine. There is a lot going on with our family right now. There is definitely a lot to overcome— especially concerning my mother in law’s Alzheimer’s. My wife is the fixer and she is doing an incredible amount of work to help out and still maintain everything else. There are things that are bothering me, but should I say anything I could be perceived as being a bad egg. God is helping me . Life is putting up with stuff that you don’t like, but need to grin and bear it. 

I did the Longwood Loop doing 8.57 miles in 2:20:19 for a 16:22 minute per mile pace with an average heart rate of 144 bpm with an elevation gain of 290 feet with an average cadence of 125 spm at 34 degrees.

Made it to work on time on a rainy day. Thank you Lord!

A Saturday Stroll in the Woods

   When my wife has to work on a Saturday, I usually try to go on a hike. I was tired so I took a shortened version of my Brookhaven long loop. I love the solitude of the woods and the good feeling that I get when my walk is over. We had some housework done on our roof so I headed out as soon as they began. I did a bit of strength work first before heading out. It was a quiet trip through the pine barrens. I did 7.59 miles in 2:43:03 for a 21:28 minute per mile pace with an average heart rate of 72 bpm with an elevation gain of 332 feet at an average cadence of 108 spm at 39 degrees. That’s all for now friends. Church tomorrow!

Muffled Rejoicing

 Today was a day of advantages and offsets. It seemed for every advantage that I gained, I suffered a minor setback resulting in me just barely clocking in on time. So things worked out, but I had to sweat it out so to speak. I did a shortened version of the Longwood loop doing 8.86 miles in 2:20:18 for a 15:50 minute per mile pace with an average heart rate of 130 bpm with an elevation gain of 325 feet at an average cadence of 126 spm at a cool and rainy 40 degrees. I enjoyed the new route, and thankfully I was faster than what I had been. I also got in both supersets of my main strength work thanks to quick work. Even though it is challenging getting everything done, it is rewarding. I will write more thoughts when I have more time. Thankfully, the weekend is almost here. God bless you !

Skin of My Teeth

  The weekdays are always an adventure. Traffic on this island is always a challenge and traffic always is an issue, even when you wake up extremely early. It means every detail of the morning, has only a small room for error. Thankfully, today it worked out. I clocked in with only seconds to spare. I have found that if you keep pressing in traffic, it is possible to make time up if there are only small mishaps. This morning for my workout, I did the modified version of two laps with a short out and back. I was slow again with my pace on this light rainy morning. I did 8.51 miles in 2:22:16 for a 16:42 minute per mile pace with an average heart rate of 115 bpm with an elevation gain of 257 feet at an average cadence of 123 spm at a temperature of 46 degrees.

God is doing a work here on Long Island. Last night, the room for our Bible Study was packed. We are studying Rick Warren’s study on the transformed life. I can see that the Lord is definitely at works in the hearts of the good people in our church. Praise the Lord!

Off

 This was a day that a change in course offset an advantage. I headed out early on my workout, so I decided to do a slightly longer route to offset the monotony of doing the same route every day. I was a bit slower in pace and got back a bit later, but headed out for school on the late side of normal— but the commute was slow due to only a couple of small things that added up to an extra 20 minutes. I did the Apple Court, Kastal, Ryan, Woodlot and Randall for 8.73 miles in 2:25:56 for a 16:43 minute per mile pace wan average heart rate of 144 bpm with an elevation gain of 233 feet at a rainy 34 degrees. Days like today really tick me off. God bless!

Peace and Prayer

 Each morning I think to myself how crazy this early workout thing seems. Going out into the dark and cold of the morning passing by the early morning hub bub of the morning. But, as I go about the streets I am greeted by the early morning peace and quiet of the morning. I see deer, cats, and early morning travelers. I use this time as a time of prayer. I know the Lord speaks to me during this quiet time. By the time I arrive at school, quite a bit has transpired already. I did 8.41 miles in 2:19:12 for a 16:32 minute per mile pace with an average heart rate of 129 bpm with an elevation gain of 236 feet at an average cadence of 125 spm at 33 degrees. Grateful for the ability to keep going. Thank you Lord!

Just Enough

 The older I get, the more I have to accomplish just through planning. I don’t have the ability to make up a lot of time by running or picking up the pace— I just don’t have it in my toolbox. This morning pretty much everything went to schedule, but I was not able to get ahead like I like to do. I did the modified out and back and two loop workout doing 8.48 miles in 2:20:20 for a 16:33 minute per mile pace with an average heart rate of 141 bpm at around 20 degrees. I was not able to access all of my data this morning. I was consistent, just not fast. My strength work went on schedule and I made it to work on time— PTL! I’m grateful that the Lord meets my needs. I pray that the Lord will use me today and that my family will discover the Lord’s will in their lives.

A Game of Inches

 Each day begins with a little bird pressure as things have to fall in line to get things done before work so that I can arrive on time. This morning, all the work got done, but I forgot to record the workout. Looking at my watch, I went approximately 8.4 miles, doing the modified, double loop. I’m guessing that I went at about the same pace as the rest of the week. I felt decent, but I just can’t move fast. We are supposed to get some light snow later today. Thankfully I got my scheduled strength work in as well. I made it to work on time again PTL. 

I’m grateful for Christian radio. I am able to get the teaching and encouragement of the faith to keep going in the Lord. My church seems to be a place of activity, but not a place of building up in the Word of God. It seems as if we talk a lot about church and not so much about Jesus. Have a blast!

Keep it Going

 I woke up this morning out of a stupor. I felt so relaxed and comfortable and for a second I felt like going back to sleep. This was a Thursday, which means that tomorrow is my last workout day. This thought quickly roused me into morning action mode. I got out on time, but I was definitely on the slow side of things again. Thankfully it all worked out and I made it to work on time again. I did the shortened version of my two loop course doing 8.51 miles in 2:23:19 for a 16:51 minute per mile pace with an average heart rate of 84 bpm with an elevation gain of 225 feet at a cadence of 126 spm at 19 degrees. Though tired, today is working out okay. Have a blessed day!

Let’s Get a Physical

 This morning, I just couldn’t get out of my own way and started my workout later. To further exasperate things, my pace was slow again. The sidewalks were mostly iced over and unusable. Thankfully, there was not a lot of traffic as most schools had a two hour delay. When I got back, I hurried to get my strength work in. Despite being behind in every way, I clocked in on time thanks to open roads. I did 8.37 in 2:20:50 for a 16:49 minute per mile pace with an average heart rate of 130 bpm with an elevation gain of 230 feet at an average cadence of 127 spm at 20 degrees. Tonight I have my annual physical after work. Have a blessed day all!

Obstacles/Out of Synch

 Today was a good day, but it came at a cost. First of all, it had been snowing so the road was snow covered. My right hamstring has been a bit irritated, so I had to tread carefully. I figured that we would have a school delay, but that proved to be a false hope. I was just plain slow because of the conditions and just because. I did the Raynor hill workout— a bit modified because of the time crunch. I did 9 hill sprints doing 8.17 miles in 2:22:51 for a 17:29 minute per mile pace with an average heart rate of 91 bpm at an elevation gain of 274 feet at a Caron 125 spm at 26 degrees. I tripped over my wife’s treadmill bringing her tea to her. I also arrived a bit late to work. Today I let frustrated and out of sorts. Thank you Lord for your strength!

Just Under 3

  I had the luxury of sleeping in and starting out the day like a weekend. I decided on doing a hike at Brookhaven after picking up a coffee and firewood. I figured in the long run, getting some extra sleep and going at an easier pace would save my body. I did the combination of the medium loop and the long loop coming back on the blue or short trail. I did 8.92 miles in 2:59:20 for a 20:06 minute per mile pace with an average heart rate of 70 bpm with an elevation gain of 313 feet at an average cadence of 111 spm. Strength work and a few chores are finished. Hoping for snow tonight and at least a delay for school. Have a blessed MLK day!

Getting the Worm

  I decided on getting out early so I could do a different longer route. I like my standard loops, but sometimes you need a change. I did the MedfordRandall Loop. I was also able to get in my strength work with just the supplemental work to do when I get home. Fridays are usually the day that I have a 5 hour energy drink to give me the extra boost needed at the end of the week. I did 8.82 miles in 2:21:11 for a 16:00 minute per mile pace with an average heart rate of 142 bpm with an elevation gain of 231 feet at an average cadence of 128 spm at a temperature of 36 degrees. This was a fatigue filled week, but thankfully I was able to cope. Looking forward to the weekend and a potential snow storm on Tuesday. God bless!

Obstacles

 This week I have been successful despite not really moving quickly. My muscles are a bit stiff and I’m a bit tired, the secret is to keep moving in spite of it all. I did the modified 2 loop plus doing 8.46 miles in 2:17:02 for a 16:12 minute per mile pace with an average heart rate of 114 bpm with an elevation gain of 244 feet at a cadence of 127 spm with a temperature of 41 degrees. I will have to track my rings with my iPhone today as I left my watch at home. Bill Belichick no longer coach of the Patriots. God bless you!

The Other Side of the Storm

 The forecast was perfect as the heavy rains stopped in time for the morning workout. My first thought upon waking was that I can’t wait until bedtime tonight. Kind of humorous really. I had to be careful as there were places where the water covered the walkway. As I headed out the door, I noticed that the gait to the Harvard was open. So I went over and shut it. When I looked down I noticed a small masked face staring back at me. Somehow, I had managed to shut the critter in. Thankfully, by the time that I returned, he had managed to get out. I did the short out and back and two loop workout doing 8.60 miles in 2:21:38 for a 16:28 minute per mile pace with an average heart rate of 84 bpm with an elevation gain of 401 feet at an average cadence of 126 spm at a temperature of 56 degrees.

Thankfully the travel has been good as I always seem to be in my car by 6:49. Have a blessed day friends!

Tired and Slow

 Today I was just slow thinking and slow moving. I just couldn’t do anything fast. I did the modified two loop workout doing 8.44 miles in 2:20:52 for a 16:41 minute per mile pace with an average heart rate of 125 bpm with an elevation gain of 245 feet with an average cadence of 127 spm at 23 degrees. Have a blessed day!

Praise God for the Ordinary

 Each day we are blessed to get through the day. It takes a lot of things working out to get through a day. A simple pain in your foot, back, shoulder, neck, etc. can put you out of commission and make your day much tougher. I am thankful that God is in control and can change the things that I cannot. He may not lighten my load, but may give me the strength to endure the load. Yes, sometimes the Lord does remove obstacles for us. He is the good Father and knows what we need. This morning I was on the later side of on time. I did the modified 2 loop workout doing 8.45 miles in 2:19:49 for a 16:32 minute per mile pace with an average heart rate of 139 bpm with an elevation gain of 229 feet at an average cadence of 127 spm at 32 degrees. There was a coating of snow on the ground making it seem winterish, but the wind did not have a chilling bite to it. Today is the first work Monday in three weeks. Strangely, it seems good to be doing the old routine. God bless you friends!

No Time for Reflection

  Things are going well, it’s just that you have to keep your focus and keep things moving. There is not much extra time. You must take advantage of your time so that you do not feel rushed and overwhelmed. There has been a pleasantness to my workouts. Right now, there is a nice rhythm to life. I did the modified two loop workout doing 8.45 miles in 2:19:15 for a 16:29 minute per mile pace with an average heart rate of 114 bpm with an elevation gain of 247 feet at an average cadence of 129 spm at 25 degrees. 

On a good note, my doctor let me choose an alternative treatment for my plantar wart. The frozen nitrogen would leave my toe in agony until the morning. I’m glad that my doctor listened to me. We have mission trip supper tonight. God bless!

Smooth Sailing

 This morning was one of those rare days where the energy was there, the good thoughts were there, and there were no doubts. Even with goals there are obstacles. Fortunately, today things went well. I did the modified two loop workout doing 8.38 miles in 2:16:12 for a 16:14 minute per mile pace with an average heart rate of 121 bpm with an elevation gain of 268 feet at an average cadence of 129 spm at 35 degrees. The commute to work was very smooth. My strength workout also went smoothly and well. I have a dermatologist appointment tonight. I’m going to ask for no more frozen nitrogen on my toe tonight. Have a blessed day!

Grace

 Today I was not so fast and a bit behind. Despite that, I managed to be on time at work and to get the work done. This was a leg and bench day— morning part, done. I don’t have much time for reflection as I’m focusing to get stuff done so that I can still get to work on time. The time and focus is worth the effort. I did the two loop workout with a short out and back doing 8.54 miles in 2:20:46 for a 16:29 minute per mile pace with an average heart rate of 106 bpm with an elevation gain of 360 feet at an average cadence of 128 spm at 29 degrees.

It occurred to me that here in New York I have been exposed to alcohol more than anytime in my life and all because the Christians that I know down here drink. It is surprising that they rarely ever think to not drink in deference to me. For me, alcohol is wrong. It makes me feel unconscious, but I often have to ignore my own feelings so as not to cause a scene. Anyway, God bless you all!

First workout of 2024

  It was a good start to 2024. The morning work routine went pretty well. I got out the door slightly later, but the traffic was light and I made it in plenty of time. I did the usual modified 2 x loop with a short out and back. I did 8.49 miles in 2:17:00 for a 16:07 minute per mile pace with an average heart rate of 131 bpm with an elevation gain of 233 feet at an average cadence of 129 spm at 29 degrees. I’m a bit tired now, but I am looking forward to the day and the year. God bless!

Reflections

  I didn’t do any walking today. Yesterday I did 3.76 miles in Brookhaven. I was making up for my missed morning walk. Today was a very slow day for recuperation. I did my strength and core work as well as putting clothes away and other odds and ends. Jace and Waylon made a surprise all afternoon visit.  Last night we saw the new year come in for the first time in awhile with friends. I posted about considering not drinking for New Year’s Eve on Facebook. I just have felt strongly about putting my opinion out and hopefully encourage others not to feel like they have to drink to have fun. I knew that some folks wouldn’t like the post. Strangely only one family member liked the post with a few pastors not having any reaction. It’s interesting to see the areas that people love to have an opinion and others they just go ghost. 

 I had good workouts last week. With a couple of days off I am looking forward to my standard routine. It’s interesting to see how relax and work complimented each other. The Lord has given me hope and expectation. I’m grateful for His presence in my life. Happy Year and God bless you my friends!