Back in Ridge

 I did not sleep well last night. I think being overtired and drinking an energy drink before the hibachi mission team party, may have put me over the top. Fortunately, I did get some sleep. I got up at my usual summer time. I got out the door just a bit past 5.  I did the Red Maple version of the Longwood Loop doing 8.70 miles in 2:37:01 for an 18:02 minute per mile pace with an elevation gain of 189 feet at an average cadence of 115 spm at a comfortable 64 degrees. I got soaked at around the halfway point. I have my last physical therapy session today. My knee seemed a bit better today. I hope to take it a bit on the easy side today. It’s been busy since our return home. Have a blessed day friends.

Fort Lauderdale Friday

  I was up at my earliest time on this my last day on the boat, heading home. I was out the door before 4:30 am. I was able to keep a better pace thankfully. There were very few people out this day of disembarking save the oriental ladies, dedicated smokers, and young couples saying their final goodbyes. It was very steamy in the early morning hours. I had not much of a sentimental feeling, although I was pleased and grateful to get the workouts in. I used the UnderArmor app. to record my workout on a moving ship— an adjustment that I could not make on the phone app. on NikeRun. Here are the stats- 7.43 miles in 2:08:43 for a 17:18 minute per mile pace at an average cadence of 122 spm. I’ve found that change is refreshing. This time on the cruise is a time of bonding with Charlotte and a change of pace is a time to renew and dream- and pray. God bless my friends.;

Mon-Tues-Wednesday.-Thursday

 Monday-6.55 miles heading to Nassau, Bahamas.

Tuesday- 7.15 miles in Nassau (thereabouts)

Wednesday-7.2 miles Coco Kay

Thursday-7.2 ish at Bimini, Bahamas 

I walked on the promenade deck on Monday. Tuesday night through Thursday I walked on the upper deck. The lower deck there is less traffic, but you have to keep going back and forth. The upper deck you have more people, but you can keep moving smoothly— just working around the workers. On Thursday I had to use my phone, which I couldn’t adjust to indoor mode so it wasn’t keeping track of distance and pace accurately. My watch broke yesterday at the beach. I’m doing some adjusting. Hav a blessed day.

Bekah then Florida

 We left earlier to enjoy a comfortable Long Island morning before I headed to For Lauderdale, Florida. We did the Greenway trail starting from Rocky Point towards Mount Sinai. We did 8.17 miles in 2:37:45 for a 19:17 minute per mile pace with an average heart rate of 69 bpm with an elevation gain of 252 feet at an average cadence of 109 spm at a comfortable 67 degrees. We treated ourselves to Starbucks afterwards. I then hurried around getting ready for our cruise out of Florida. Rebekah and Violet came by a bit later to say goodbye. Char and I are currently in the Everglades driving around exploring. Have a blessed day friends!

Early Start

 I had an active day yesterday. I’m definitely feeling it today. I decided to try a different route doing the Apple Court, Kastal, Ryan, Woodlot, and Randall doing 8.53 miles in 2:50:33 for a 19:53 minute per mile pace with an average heart rate of 66 bpm with an elevation gain of 253 feet at an average cadence of 110 spm at a muggy 72 degrees. I saw a couple of ladies walking the opposite way. I’ve seen them out for the last few months. I also saw a man walking towards the end of my walk. I’ve seen him a time or two lately. Putting out the finishing toon my packing today. Looking forward to my cruise with my Love! Ericka and the girls will be hanging around for lunch and a few hours. Got good news from my daughter Katie about the baby gaining weight. Thank you Lord for your many blessings!

Better Wednesday

 I was somewhat more energetic today. The Lord gave me the strength to accomplish the things that I had to get done including the lawn and putting the lawn furniture back on the deck. I did the 2 x Woodlot/Ridge for 8.33 miles in 2:39:57 for a 19:12 minute per mile pace with an average heart rate of 67 bpm with an elevation gain of 241 feet at an average cadence of 113 spm at a humid 75 degrees. I got out a little after 5 and yet the temperature was warm. I’m just grateful that things have gone well. I had Ericka and the girls over to swim this afternoon. Always a blessed time. Looking forward to spending vacation time with my wife!

Hot Tuesday with Rebekah

 Rebekah and I headed out from Rocky Point at just a bit past 7. These walks have been good exercise and a good father/daughter time. I can feel the Lord guiding this summer. Sometimes the pace needs to be slow so that you don’t miss those little important opportunities. We did 8.15 miles in 2:42:29 for a 19:56 minute per mile pace with an average heart rate of 68 bpm with an elevation gain of 277 feet at an average cadence of 108 spm at a temperature of 75 degrees with uncomfortable humidity. Lord willing paint the deck a bit later. God is good!

Done

  Today was basically just checking off my to do list. I started a little late. The weekend wasn’t active, but it was eventful with a nice visit with my daughter , her husband, and two beautiful children. This heat is kind of making me lethargic, but thankfully I am able to get the main things done. I did the Longwood loop doing 8.36 miles in 2:44:42 for an easy 19:41 minute per mile pace with an average heart rate of 68 bpm with an elevation gain of 327 feet at an average cadence of 111 spm at a steamy and at times a little rainy 74 degrees. Tomorrow, Lord willing I walk with Rebekah on the Greenway trail! Thank you Lord for your blessings!

What was supposed to be…was

  This Friday morning I was supposed to meet Rebekah for a walk on the Greenway trail. She called me early to warn me of potential thunderstorms and rain. I told her it was okay for her to cancel, but I went ahead anyway taking my chances. It was humid but overall it was a dry and peaceful walk. I did 8.18 miles in 2:29:32 for an 18:17 minute per mile pace with an average heart rate of 70 bpm with an elevation gain of 283 feet at an average cadence of 115 spm at 73 humid degrees. Even though it’s Long Island, somehow this walk location kind of reminds me of Maine. I am looking forward to seeing Katie and her family later tonight. Thank you Lord and Lord willing Florida next Friday. Looking to you Lord!

Not Much Steam

 I headed out this morning surprised to see the rain. I decided to give the workout a chance, and fortunately it didn’t rain despite a few light drops. My hamstring was sore and my pace was slow. I do enjoy the fact that the summer affords flexibility. The flexibility isn’t always there, but it’s there often enough to make life bearable. I did 8.25 miles in 2:45:11 for a 20:00 minute per mile pace with an average heart rate of 68 bpm with an elevation gain of 340 feet at an average cadence of 111 spm at an uncomfortable 75 degrees. Looking forward to Katie coming tomorrow and the cruise a week later — Lord willing. Have a blessed day friends!

Not My Type

   I was back to my morning routine once again, sort of. I am definitely not myself in this heat and humidity. It literally knocks me out. My wife is struggling with taking care of her mother. I mean she is doing a great job, but it definitely takes tremendous effort on her part. We have also taken some financial hits. It’s definitely a time of trying. The stats of the day : The Longwood loop doing 8.29 miles in 2:38:10 for a 19:04 minute per mile pace with an average heart rate of 71bpm with an elevation gain of 326 feet with an average cadence of 113 spm at a steamy 74 degrees. The Lord is definitely speaking through these circumstances. We definitely are in need of the Lord who is always faithful!

Monday-Longwood/Tuesday-Greenway

 Monday was a busy day with a lot of activity— and HOT and HUMID! I did the Longwood Loop doing 8.28 miles in 2:39:12 for a 19:13 minute per mile pace with an average heart rate of 72 bpm with an elevation gain of 271 feet at an average cadence of 112 spm at 72. I ended up putting mulch on a couple of flower beds and mowing the lawn with physical therapy thrown in there. 

  Tuesday I headed out a bit past 7 with my daughter Rebekah on the Greenway trail. We did 8.17 miles in 2:30:37 for an 18:25 minute per mile pace with an average heart rate of 71 bpm with an elevation gain of 258 feet at an average cadence of 114 spm at a humid 73 degrees. I felt kind of run down and dehydrated. Rebekah and I refueled at Starbucks just a few hundred feet away. I’m thankful for the flexibility that I have in the summer and the opportunities that I have to connect with my family!

Sunday in Rocky Point/Shoream

   I try to keep consistent even though my intensity isn’t high. I did 6.21 miles in 1:57:33 for an 18:54 minute per mile pace with an average heart rate of 70 bpm with an elevation gain of 135 feet at an average cadence of 112 spm at a humid 74 degrees. I taught Sunday School in the Ark for the second service. It was a quiet peaceful morning. I’m excited that my daughter Kaitland was texting me that she wants to go on a walk here next Saturday. Excited! Have a blessed Lord’s day!

Greenway with Rebekah

   I broke away from my usual routine which is a privilege and luxury that I have in the summer. I have kind of been a little bit off routine. But we all need some variety, and my daughter Rebekah is a great walking partner. We did the Greenway trail heading to Mount Sinai. Doing all those walks early in life with my daughters has paid off. A great time of exercise and fellowship. Here are the stats: I did 8.16 in 2:31:58 for an 18:37 minute per mile pace with an average heart rate of 69 bpm with an elevation gain of 239 feet with an average cadence of 113 spm at a steamy 72 degrees. I was soaked by a shower and the humidity. We capped it off with a nice cold iced Starbucks beverage and a blueberry muffin. Lord willing, next week Katie and her family arrives. God is good!

Sun.-Mon.-Tues.-Wed.-Thurs.

 Sun.: Greenway Trail 6.22 miles in 1:59:10 for a 19:08 minute per mile pace with a 69 minute per mile heart rate with an elevation gain of 150 feet at a cadence of 112 spm at a temperature of 73 degrees.

Mon.: I was expecting to get together with my daughter Rebekah, but she couldn’t make it. I decided to try the Greenway Trail heading towards Port Jefferson. It was a beautiful comfortable morning. I enjoyed the change in scenery. I would later in the day go on a hike with the Youth Group including my granddaughter Ryleigh. I did 8.14 miles in 2:36:36 for a 19:14 minute per mile pace with an average heart rate of 71 bpm with an elevation gain of 370 feet with an average cadence of 110 spm at a temp of 66 degrees.

Tues.: I did 8.26 miles in 2:37:00 for an average pace of 18:59 minutes per mile with an average heart rate of 70 bpm with an elevation gain of 236 feet at an average cadence of 114 spm at 61 degrees on the Longwood Loop. I would be heading to Lancaster, PA with my wife to see Site and Sound.

Wednesday: I made it out on the streets of Lancaster for an early morning walk. I was fortunate to find some mostly quiet country roads. I always enjoy my walks in the country. I did 7.06 miles in 2:14:08 for a 18:59 minute per mile pace with an average heart rate of 72 bpm with an elevation gain of 421 feet with an average cadence of 114 spm at 62 degrees. It was nice to go past cows, meadows, and Amish farms. I’m blessed to get out in different areas and enjoy their beauty. I especially enjoy the country. 

Thursday: I made it out a bit earlier. I decided to stick to a 10 k distance to allow me plenty of time to get back before my wife woke up. Thankfully, things went fairly well. I did basically the same route— just cutting it a bit short. I did 6.24 miles on the country roads of Lancaster, Pa. In 1:57:34 for an 18:50 minute per mile pace with an average heart rate of 72 bpm with an elevation gain of 374 feet at 67 degrees. I am enjoying the change of pace and being able to train. There are other parts of things lately that are a bit off. It’s important to seek the Lord and remain consistent. Back home later today. Happy Dourtb and God bless you!