Early Start

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

Treading the Longwood Loop

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

First Day of Summer Vacation

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

Last Workout of the School Year

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

Saturday/Monday

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

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

Summer

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

Right Direction

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

A Bit Better

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

Staving Off

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

Feeling My Way

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

Approaching the Line

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

Confidence

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

Adjust

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

Hectic

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

Saturday/Monday

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

Early Start to a Busy Day

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

The Blessings of the Ordinary

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

Keep Going

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

Sore

 I went out this morning feeling the aches and pains from being active and aging. I did 6.55 miles in 1:49:39 for a 16:43 minute per mile pace with an average heart rate of 110 bpm with an elevation gain of 335 feet at an average cadence of 126 spm at 60 foggy degrees. I was sore and tired and my mind raced in negative directions . I find that self doubt is a part of the equation. Self doubt gets you a chance to ask the why. Perseverance keeps you going in spite of self- doubt. Eventually you make the few needed changes when necessary. Even though you mostly stay with your routine, over time the necessary changes are made. God bless you my friends!

Fog

 This morning there was a collision of fog. The fog in my brain collided with a bit of fog outside. The weekend was productive, although somewhat tiring. I got out in good season and got out and to school in good season. The early starts I think are helped by wearing summer workout gear. There is much less to put on in the warmer months. I did the 8 x Raynor Hill doing 6.74 in 1:52:24 for a 16:40 minute per mile pace with an average heart rate of 83 bpm with an elevation gain of 347 feet at an average cadence of 123 spm at 66 degrees.I feel good about life and my workouts— just don’t feel like explaining it at this point as I’m just kind of tired. Have a blessed day!