Shalom

  I was so surprised when I found out that I have another day off from school today-Tuesday. I don’t have anything major to do today thankfully. The time off allows me to take my daughter Ericka to work and to pick her up after work— saving her an Uber. It’s nice to be able to get things done without being under time constraints. I’m excited for my wife who is down in the DR. My wife is a treasure from God. I did the Medford/Randall Loop. I did 8.81 miles in 2:25:23 for a 16:29 minute per mile pace with an average heart rate of 119 bpm with an elevation gain of 216 feet at a cadence of 127 spm at a temp of 52 degrees. This was a breezy damper cooler morning which was a little more comfortable. I’m grateful for these little times of recovery. Thank you Lord!

A Rare Off Monday

 This is one of the vacation days that I get off when everyone else is at work and school. It also seems different with Char down in the DR. I am a bit tired, so my plan is to take things easy while doing little things in between and when I feel like it. My shoulder is back — I just need to build strength slowly back. I did 8.52 miles in 2:19:49 for a 16:24 minute per mile pace with an average heart rate of 119 bpm with an elevation gain of 252 feet at an average cadence of125 spm at 59 degrees. I am just trying to feel my way into building back my strength and keeping my fitness. It’s been a good change of pace this vacation, but I am look forward to getting back into my old new routine. Lord use me!

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.