Eating Late

  These past few weeks I have been teaching after school. I’ve noticed that on week days that my weight goes up with no change in diet. I think the factor that seems to be in play is eating at 7:30 as opposed to 5:30. Today I was a bit slow, but it seemed fast in comparison to yesterday. I did 6.69 miles in 1:50:14 for a 16:28 minute per mile pace with an average heart rate of 92 bpm with an elevation gain of 318 feet at an average cadence of 128 spm at a cooler temp of 53 degrees. Food things going on, just too tired to write about in God bless!

Easy Button

 It’s important to design your workouts so that you have flexibility to change and adjust. For me I have options that are slightly easier that I use when tired, pinched for time, or just need a change. Today I did a shorter, but steeper sprint. I did 8 x Raynor Hill at a slower pace doing 6.52 in 1:52:52 for a 17:14 minute per mile pace with an average heart rate of 99 bpm with an elevation gain of 296 feet at a cadence of 125 spm at a light rainy 59 degrees. I was super tired, but enjoyed the beauty and peace of the morning. With a shorter workout, it is easier to complete a workout when you are tired or uninspired. Thank you Lord for providing wisdom!

No Rhythm

 My wife and I have had some changes in our lives. My mother in law has been progressing in her Alzheimer’s disease. This means my wife having to help out with her mother extensively. Also, my wife has been dealing with some women’s medical issues. Needless to say these things have affected her life and indirectly and to a lesser extent my life. This morning I felt several times the hard shove of my wife which means I’m snoring. She only knows this because she can’t sleep. This morning she was awake when I got up, which I don’t like much. I did 8 x the hill for 6.57 miles in 1:50: 12 for a 16:46 minutes per mile pace with an average heart rate of 80 bpm with an elevation gain of 322 feet at an average cadence of 126 spm at 59 degrees. Have a blessed day friends!

Thrill of Routine

 Today I was looking forward to being back at school and doing my normal routine. I like the different parts of the workday— the early hill workouts, the weight workouts, the getting tea for my wife, the Christian radio programs, and the alone time. There will be a time for the summer, and I like that routine also. Each change helps refresh the mind and body. Today I did 8 x Raynor Hill. I got out a little earlier, which was good, since I was as slowed by several things that came up. I did 6.65 miles in 1:51:18 for a 16:43 minute per mile pace, with an average heart rate of 90 bpm, with an elevation gain of 359 feet, at an average cadence of 125 spm , at 65 degrees. I didn’t go fast, but I wasn’t stinking slow either. Have a blessed day  friends!

Commitment

 It came to me that this time of year the energy will drag no matter what. So what will get me through( with the Lord’s help and good health) is just a commitment to get the workouts and the work done. Follow the plan and just stay with it. On day’s when I don’t have school, I have done more distance and old standby 8 plus miler routes and on school days, I usually do my 8 hill interval workout. In the summer, I do plan on sticking to mostly the intervals workout. I have a little more zip throughout the day doing it. Today I did my new version of the Longwood loop doing 8.49 in 2:21:17 for a 16:38 minute per mile pace at an average heart rate of 154 bpm with an elevation gain of 367 feet at a cadence of 123 spm at 63 degrees. It is an overcast day with not a lot on the to do list thankfully. Have a blessed Memorial Day!

Dread

 I have been struggling with my motivation lately. I mean, dedication is more important than motivation— but I have been struggling with seeing the positive because of fatigue. When this occurs, it’s important to stay in the moment and just keep going forward. Today I did the old 2 loop standard with a short out and back for 8.55 miles in 2:21:20 for a 26:32 minute per mile pace with an average heart rate of 136 bpm with an elevation gain of 235 feet at an average cadence of 125 spm at 61 degrees. I didn’t have the best pace, but my mindset was decent.  I was grateful to make it to the weekend. I’m grateful for good training. Gave a blessed weekend!

Wednesday/Thursday Personal Days

  Charlotte had to have a procedure yesterday, so I took the day off from work to take Charlotte too and from her procedure. After talking to her doctor, I decided to take today off as well. I had to stop by my school after she was released, to fill out a leave permission sheet. I was able to do the two loop workout yesterday with a short out and back for 8.63 miles in 2:21:55 for a 16:26 minute per mile pace with an average heart rate of 113 bpm with an elevation gain of 250 feet at an average cadence of 125 spm at 58 degrees.

Today I did the Red Maple version of the Longwood loop doing 8.40 in 2:19:15 for a 16:34 minute per mile pace with an average heart rate of 91 bpm  at an average cadence of124 spm at a temperature of 63 degrees.  Kind of tired now. Have a blessed day!

Imposter

  These last coyof weeks I feel like an imposter of my former self. I have basically the same body, just a lot slower.  I was faster today than yesterday, so I am grateful for that. The springtime is the peak for outside walkers. It seems as if everyone is walking. Each season after that the people seem to dissipate, until during winter, it’s pretty much just me out there. I did 8 x the Raynor loop doing 6.77 miles in 1:51:38 for a 16:29 minute per mile pace with an average heart rate of 101 bpm with an elevation gain of 341 feet at an average cadence of 127 spm at 51 degrees. Looking forward to the two non school days this week— I’m tire. God bless!

Mr. Slow

 There are days when you just feel slow and today was one of those days. The good thing is that I did not experience any major slowdowns. I did 8 x Raynor hill doing 6.61 miles in 1:55:36 for a slow 17:29 minute per mile pace with an average heart rate of 98 bpm with an elevation gain of 386 feet at an average cadence of 123 spm at 52 degrees. Short school week for me this week and I’m feeling like I need it. God bless you my friends.

My Wife

 This morning I’m sitting in my in-laws house staying with my mother in law while my wife is at WW. My wife is staying with her mother as her father is away for a few days. Char bathes her mother, changes her Depends, takes her on rides, helps her dress, and on and on. She does all these things while working at the church, leading missions teams, working at WW, taking care of the family. My wife has the superpower of solving problems. It seems as if she can fix any problem just by setting her mind to it. She can do everything I can and more- she just does it with much greater ease. I know Jesus loves me in so many ways. The day the Lord sent Charlotte my way, He sent help that I desperately needed— but I didn’t know how much that I needed her. She’s not perfect, and neither am I. Fortunately, my God specializes in applying grace to the imperfect and accomplishes something special and miraculous.

The Tug to Quit

  There is always the never ending temptation to quit. There is always some rationalization or reason to cut things short. Today was one of those days. I was definitely tired. The thing I like about intervals is that they are short enough where you feel like you are making some progress. Today the thought that helped me to finish was knowing that today was Friday. I did 8 x Raynor Hill doing 6.66 miles in 1:53:24 for a 17:00 minute per mile pace with an average heart rate of 83 bpm with an elevation gain of 332 feet at an average cadence of 124 spm at 54 drizzly cloudy degrees. Spending some time with my family life at my in-laws and hopefully get some rest. Romans 12:1!

Stormy Morning

 The one good thing about this morning, I made it to work on time despite the rain and delays. Sometimes it looks as if you’re going to be late, and you squeak it out. It was a windy heavy drizzle type of morning. I did 8 x Raynor Hill with two sprints. I’ve been doing the two sprints since Friday. I figure despite the arthritis, I need to do a little sprinting in order to keep my ability to sprint. I did 6.65 miles in 1:51:43 for a 16:47 minute per mile pace with an average heart rate of 99 bpm with an elevation gain of 453 feet at an average cadence of 125 spm at 56 degrees.

Batching it since Charlotte is staying with her mother with her father going on a vacation in Punta Cana. Miss my Char❤️ 

Random Thoughts of a Tired Mind

 I could hear the patter of the rain falling gently but steadily outside. I was very tired, but I know that if I keep going— I should be able to get the workout in. I also know that if I put the workout in that the results will follow— plus, today is hump day. As I was working out and praying, I thought about how much coaching was a part of my life for so long. I also recollected, getting done with coaching varsity soccer and prioritizing my time with my daughters. It’s not always the big things that are important, but sometimes the very necessary small things. Sometimes we make a big deal about the showy things to the neglect of the simple things that usually garner no recognition. I also thought of how I used to sing a lot— at church and at weddings. It’s something that kind of came to me, that I did not seek out. I also used to be a church leader. I’m not saying this to brag, because I did not seek out these things. Now, my own father in law who is the head of the church, doesn’t involve me in these things. I know that the man has a lot on his plate. I pray for him often. He is dealing with a lot. Obviously, this is how the Lord has planned things. A chance to help my father in law out, in spite of my personal ambivalence. I did 6.59 miles in 1:51:13 for a 16:52 minute per mile pace with an average heart rate of 128 bpm with an elevation gain of 365 feet at an average cadence of 125 spm at 56 light rainy degrees. Last Bible study of the spring tonight. Have a blessed day!

Patience

 I was a little behind schedule all morning.Fortunately, I was able to get everything done on time. I’m not sure why, but I was just a little extra patient with everything. The good thing was that each situation that required patience, worked out. Having changed my workout approach to the maximum minimum, I have that little cushion of time that allows me to enjoy my workouts and get them done. I’ve learned that the patient slow approach helps me to train and make slow sustained gains. This morning on the 8 x Raynor Hill I did 6.63 miles in 1:50:10 for a 16:36 minute per mile pace with an average heart rate of 85 bpm with an elevation gain of 353 feet at a cadence of 125 spm at 51 degrees. Thank you Lord for helping me! I appreciate it!!

Fresh Start

  It’s a Monday, a new day and a new week. It’s easy to dread a Monday, but we only have so many Mondays given to us—I’m grateful for this Monday. It was one of the cooler Mornings of late. I prefer the cool, always have. My wife bought me a replacement pair of headphones, which definitely helped to distract me from the fog and fatigue floating around in my head.  Mutual ambivalence was the word floating around in my brain as I stepped away from another get together with my father in law. A talented, intelligent, gifted man who is generous— but he has favorites and non-favorites. It’s very subtle, since it is hidden with personality and fluff words. But respect is something we must do— and love. 

I did the Raynor hill x 8 doing 6.68 miles in 1:51:29 for a 16:41 minute per mile pace with an average heart rate of 80 bpm with an elevation gain of 318 feet at an average cadence of 125 spm at 43 degrees.

We had a good Mother’s Day/Ryleigh’s birthday celebration yesterday. We are so blessed to be able to get together. Our ti e with my brother in law has been good. Off to the races. Have a great and blessed day!

Cool and Rainy on a Spring Morning

  I was back in my warm cold weather gear as it was a steady light rain falling in Ridge. I was really tired this morning, but I know that today is the finale of the week. I did 8 x Raynor Hill doing 6.45 miles in 1:51:25 for a 17:15 minute per mile pace with an average heart rate of 85 bpm with an elevation gain of 300 feet at an average cadence of 126 spm at a damp 49 degrees. I’m glad that I have minimized my workouts so that even on tired days, I can complete the workout with a little effort. I did a couple of short sprints, just to keep this ability my repertoire. Have a blessed weekend friend!

The Symphony of a Spring Morning

 The best part of my day is the morning workout. It starts with the initial wake up and the feeling like going back to bed. It quickly is turned into the keep going forward and stay the course, knowing that completing the workout is well worth the effort. The morning workout is a time for prayer, for planning, and for dreaming. Right now, about half of the workout is done in the dark, and half is in the light. As the light increases, so do the bird songs. Eventually the owl hooting is replaced with rooster crowing. I did 8 x Raynor Hill doing 6.56 min 1:51:14 for a 16:57 minute per mile pace with an average heart rate of 64 bpm with an elevation gain of 312 feet at an average cadence of 125 spm at 55 degrees. I’m looking forward to Friday and not having to do the afterschool program.Have a blessed day!

Tired

 I am definitely feeling the extra work with doing after school. It’s interesting how after I charged my watch, the workout eventually showed back up yesterday. Today was fairly straight forward. Things went well, it’s just that I was slow moving. I also was tired with the weights. Thankfully, I was able to get through the workouts and make it to work on time. I did 8 x Raynor Road doing 6.56 miles in 1:52:31 for a 17:08 minute per mile pace with an average heart rate of 92 bpm with an elevation gain of 315 feet at a cadence of 125 spm at 58 overcast degrees.

I was scheduled to have supper with my in-laws however, they didn’t have time to cook me a meal, so they had their Indian cuisine with my wife and brother in law while I had McDonald’s. I don’t feel all the way in on this club. Have a blessed day friends!

The Sites and Sounds of Spring

  One of the wonderful parts of living in the northeast, is experiencing the four seasons. In the height of spring things are in full bloom. You can hear the singing of birds each morning and they flutter about looking for food and nesting materials. You can see and hear turkeys in this time of mating. There is a cool in the air that gets slightly warmer week by week. This morning my watch shut down at some point during my workout as my watch was not adequately charged. I did 8 x alRaynor Hill doing about 6.5 miles. Have a blessed day friends!

Dad’s Day

 May 6 is my father’s birthday. I owe so much to this man. So May 6 is a special day. Today is also when I start teaching Afterschool until the end of the school year. I woke up and went about my business. I have to admit that I’m a bit tired today. I did 6.62 miles in 1:50:28 for a 16:40 minute per mile pace at an average heart rate of 126 bpm at an elevation gain of 299 feet at a cadence of 128 spm at 54 degrees. Have a blessed day friends!

Consistency

  I put in my Fridays workout at about the same pace that I have maintained this week. I love the early morning hours in Ridge when our streets resemble the streets of Maine. Doing intervals reminds me of my track workouts many years ago. It seems to be how I’m wired. It has been a good week, even though I have missed my Charlotte. Today I started putting things back in order anticipating my time with Char. I talked with my brother on the way to work since he was heading to West Point to get together with some of his old buddies from the F2 Zoo company. Here are my stats— I did 6.58 miles in 1:47:10 for a 16:17 minute per mile pace with an average heart rate of 89 bpm with an elevation gain of 295 feet at a cadence of 130 spm at a temp of 51 degrees. It’s nice when you find a routine that works. Next week I start after-school, Lord willing.

A Breeze and the Fog

  I was very tired upon waking up this morning. I took advantage of being alone and listened to the audio version of my devotions. I then put the news on as I got dressed for my workout. I am just so glad that I cut back on my workouts and switched to intervals. Here are the stats- I did 6.62 in 1:48:00 for a 16:18 minute per mile pace with an average heart rate of 99 bpm with an elevation gain of 316 feet at an average cadence of 129 spm at 47 degrees.  It’s been a good week so far. Missing Charlotte!

Staying on Top

  Years ago when I was in High School a guy that I trained with advised me to stay on top of my workouts. That means not to dig into my energy reserve. I have found that since I have cut back a bit on my morning workouts, I have had a little more enthusiasm. I did the 8 x Raynor Hill this morning doing 6.56 miles in 1:47:20 for a 16:20 minute per mile pace with an average heart rate of 93 bpm with an elevation gain of 326 feet at a cadence of 129 spm at 49 degrees. I might be doing after school this month. Lord help me!