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!