Spirit was Willing, but I was Kinda Weak

 I woke up a bit earlier as my stomach was feeling a bit off. Even though woke up a bit earlier, I was running behind in my morning routine. I did the 2 x Ridge/Raynor with 3 x Ryan and a short out and back for 7.04 mils in 2:02:35 for a 17:23 minute per mile pace with an average heart rate of 79 bpm with an average cadence of 123 spm at an average power of 123w with an elevation gain of 182 feet at 58 humid degrees. I have just felt a bit off this year. I feel like I am wasting my time at my church even though I don’t feel like I am wasting my time for the Lord. Have a blessed day!

Saturday in the Rain on the North Shore

 I was feeling tired and worn out, but at 2 ish I felt the urge to go on a hike. Kind of has been the plan in my head. I went to the park in Rocky Point then headed west towards Mount Sanai.It started out as a drizzle, but it progressed to a steady light rain. My watch stopped after 7 miles but the workout ended up being 8.2. Some of the stats are estimates. I did 8.2 miles in around 2:35 for a 19:23 minute per mile pace with an average heart rate of 73 bpm with an elevation gain of 120 feet at an average cadence of 112 spm at an average power of 106w at a temperature of 70 degrees. I enjoyed the walk and the weather in my favorite season of fall. Thank you Lord. Praying that Charlotte recovers quickly from Covid.

Making a Change

 I decided to look at my watch and noticed that I was past my wake-up time. Apparently, I forgot to set my alarm. I decided to try a different workout. I did the figure 8 with 4 x Woodlot Hill. My workout timer was playing tricks, but I got the results divided into two separate workouts: I did 6.7 miles in 1:48:00 at a 16:01 minute per mile pace at an average cadence of 126 spm at an average power of 138w at an elevation gain of 192 feet at 67 degrees. I didn’t want to be behind in my routine and this workout seemed to be a good change of pace. I have my second birthday party with friends. I’m glad that it is at my house so that I can make sure that there is no alcohol present. Looking forward to next week and a few days in Maine, Lord willing:)

Right Choice

  I usually choose my workout by feel— even though on school days it’s choosing between two routes. Today I chose the hill workout which was the correct choice , since I made it on time for work with only two minutes to spare. I did 8 x Raynor Hill in 1:52:40 for a 16:57 minute per mile pace doing 6.64 miles at an average cadence of 124 spm with an average power of 132w at an average heart rate of 126 bpm at a cloudy 63 degrees. My strength work went pretty well. Charlotte is suffering from a cold and poor sleep. I had a good talk with my brother this morning. Have a blessed day friends!

Good Day

 I was definitely tired when I woke up. Fortunately, my training is at a more bearable distance so with most days I have the energy to finish the workout even if I am tired. I did the 2 x Raynor/Ridge with 3 x Ryan plus a short out and back for 7.10 miles in 1:57:29 for a 16:33 minute per mile pace with an average heart rate of 105 bpm with an elevation gain of 215 feet at an average cadence of 124 spm at an average power of 131w at 58 degrees. For me now, this was a good pace. I am grateful for the strategies that the Lord has given me in my workouts and getting to school. Have a blessed day!

Productive

 I keep looking for a slowdown in my schedule, but it seems that life stays busy. Yesterday I had my yearly dermatologist body scan- at 6 0’clock. Everything was fine, and had to be reminded to use sunscreen regularly. This morning I did 8 x Raynor Hill doing 6.65 in 1:53:55 for a 17:06 minute per mile pace at an average cadence of 123 spm at an average power of 130w at an average heart rate of 87 bpm with an elevation gain of 269 feet at 58 degrees. I didn’t see anyone around. Knees felt okay. Cortisone shots are holding up. Love this fall weather. Have a blessed day!

Decent Start

  I woke up a bit tired, but managed to stay mostly on schedule. I did the 2 x Ridge/Raynor and 3 x Ryan with a short out and back. The weekend was fun, but busy and a bit tiring— necessary stuff was accomplished though. I had a decent workout. I saw the dog walker out a bit earlier this morning.This was my second walk in fall, my favorite season. I did 7.10 in 2:00:04 for a 16:54 minute per mile pace with an average heart rate of 84 bpm with an elevation gain of 200 feet at an average cadence of 123 spm with an average power of 127w at 57 degrees. I have my yearly check up at the dermatologist for my complete body scan.

Keeping the Faith

 I am OCD about many things and my workout routine is an example. I don’t really feel super fast or super fit with my ailing knees, but I am consistent. I did 8 x Raynor Hill doing 6.70 miles in 1:52:01 for a 16:43 minute per mile pace with an average heart beat of 94 bpm at an average cadence of 123 spm at an average power of 133w at an elevation gain of 258 feet at 66 degrees. Looking forward to the weekend and getting away from this hectic pace. God bless you!

The Benefit of Time

 Thankfully I made the choice to cut back on certain things so that I arrive at work on time and have more time to get ready for school. The benefits have been terrific . You can enjoy the routine better when you aren’t so pinched for time. This morning I did the 2 x Ridge/Raynor and 3 x Ryan, plus a short out and back for 7.08 in 1:58:29 for a 16:44 minute per mile pace with an average heart rate of 95 bpm with an elevation gain of 210 feet at a cadence of 123 spm. at an average power of 129w at 66 degrees. Have a blessed day!

No Pain is Gain

  Thankfully the cortisone shots is providing some much needed pain relief. My knees are still affected by arthritis, but the pain and inflammation relief is helpful. I did the 2 x Ridge/Raynor and 3 x Ryan with a short out and back for 7.05 in 1:58:06 for a 16:45 minute per mile pace with an average heart rate of 84 bpm with an elevation gain of 191 feet at an average cadence of 123 spm at an average power of 129w at 62 degrees. I did not see anyone out this morning— which I definitely enjoy ☺️. Have a blessed day friends!

A Plan

 Yesterday proved to be a positive day for direction in the area of my health. The orthopedic doctor took a good look at my knees, gave me an overall plan which will probably end in knee replacement, and then gave me cortisone shots in each knee. The shots have provided some relief for now and hopefully for awhile. My workout this morning was so much better without most of the pain. I did the hill workout doing 8 x Raynor Hill doing 6.60 miles in 1:51:39 for a 16:54 minute per mile pace at an average cadence of 124 spm at an average power of 133w with an average heart rate of 92 bpm with an elevation gain of 268 degrees at 60 degrees. Have a blessed day!

Back to the Streets

 This past weekend was a good one, spending half of Friday and all of Saturday at the Uprise Music festival. I actually got some good activity in on Saturday. Today I head to an orthopedic doctor to try to provide help for my bad knees. This morning I did the usual of 2 x Raynor/Ridge and 3 x Ryan Avenue for 7.07 in 2:00:33 for a 17:02 minute per mile pace with an average heart rate of 94 bpm at an average cadence of 124 spm at an average power of 126w with an elevation gain of 200 feet at 55 degrees. I’m glad that tonight is my step-son’s dog’s last night at our house. Love dogs, hate all the work. Thank you Lord for your goodness!

Friday Pick-Up

 Lord willing, Char and I are going to Pa. today for the Uprise Festival. That means my coworker Sean picked me up for work and Char will pick me up a bit past noon. I did the 2 x Raynor/Ridge and 3 x Ryan Avenue for 7.17 in 2:01:49 for a 16:59 minute per mile pace with an average heart rate of 82 bpm with an average cadence of 122 spm at an average power of 126w at 57 degrees. I didn’t see a soul except for the biker on Ridge. Looking forward to great music and time with Char. God bless you!

It’s a Miracle

 I had a nice workout this morning. The air was cool, but comfortable. I did the hill workout doing 8 x Raynor Hill doing 6.63 miles in 1:53:25 for a 17:05 minute per mile pace with an average cadence of 123 spm with an average heart rate of 130 bpm with an elevation gain of 260 feet with an average power of 131w at 56 degrees. I saw three ladies out walking and they trailed me on my final descent to my house. I received my MRI back and it seems that I have some problems with my knee. I’m expecting a call from my doctor today. Have a blessed day! Uprise Festival tomorrow, Lord willing!

Just Right

 Cutting back on my distance and leaving time for most of my strength work in the morning has been a good change for me. I get to work on time and am not in a hurry. Sometimes the change forced on you works out for the best. I did 2 x Raynor/Ridgen and 3 x Ryan Avenue for 7.06 miles in 2:01:31 for a 17:12 minute per mile pace with an average heart rate of 103 bpm with an elevation gain of 196 feet at an average cadence of 123 spm at an average power of 125w at 56 degrees.  It was a short night , but the sleep was decent. I have a dental appointment tonight. Have a blessed day!

Back to the Hills

 My birthday was mostly good, but I am a good self-saboteur. Once I feel like Charlotte and my daughters are against me I can get defensive— which for me is a strong offensive. Anyway, I’m grateful for another year and for what the Lord has in store— despite myself:). I did the Raynor Hill workout doing an out and back down the first road off Apple Court and then 8 hill repeats. Here are the stats- 6.70 miles in 1:59:02 for a 17:45 minute per mile pace with an heart rate of 92 bpm at a cadence of 121 spm at an average power of 124w at an elevation gain of 270 feet at 59 degrees. I took it a little slower to lessen the impact on my outer left knee. Today I have a long day school, being here until 8 for an open house. Have a blessed day friends!

Birthday Romp

 I headed out the door and I have to say that 60 is kind of a birthday that stands out to me. There is a part of me that takes today in stride like the other days, but at the same time being 60 reminds you of your limited time here and prepares your heart for eternity with Jesus. I did my usual two loop, but I think that I made a mistake and did 4x Ryan Ave.. most of my workout I was 59 and then at 5:53 am I officially turned 60. My mother told me it was one of two of her most joyful days. That meant a lot to me. I did 7.31 miles in 2:04:23 for a 17:00 minute per mile pace with an average heart rate of 95 bpm with an average cadence of 124 spm at an average power of 124w at an autumn like 53 degrees. I’m blessed and God is good! Thank you Lord for saving my soul!

Sunday With Rebekah

   Sometimes the most exciting thing to do is to do the routine thing. It’s nice to be back in the routine. I have been on a long streak of not doing the routine thing due to so many factors in my life and my wife’s lives. The weather was fall-like with the temps in the 50’s. Rebekah and I have been able to start a routine of walks and good conversation. We did the Shoreham side of the Greenway trail. We did 6.27 miles in 1:52:32 for a 17:56 minute per mile pace at an average heart rate of 85 bpm with an elevation gain of 44 feet at an average cadence of 116 spm at an average power of 115 spm at a temperature of 56 degrees. Lord willing I have a big birthday and a good concert coming up this week. Lord, I’m looking for you to get me there and to serve You this year!

Sad News

  Yesterday I received some unexpected sad news. My Uncle Gary had passed away in his home and most likely had been dead for 4 days upon being found yesterday. Thankfully, my mother has handled it well. She and my dad will have a lot of work as he never marry and was alone. Death is everyone’s appointment, but thankfully Jesus paid the price so that we could be forgiven of our sin and live with Him. We have to make the choice and It’s up to God to make the final decision.

I mowed the lawn yesterday, so that I would have time to spend with Charlotte. The result was that my pace was a bit slower. I did 7.10 miles in 2:02:53 for a 17:18 minute per mile pace with an average heart rate of 96 bpm with an elevation gain of 193 feet at an average cadence of 120 spm at an average power of 122w at 61 degrees. I was a bit unsettled, but okay. Thank you Lord for your strength!

Flexibility

 I have made a conscious decision to scale back things a bit so that I am not rushed in the morning and make it on time. This has been a good decision. The only sacrifice is to sacrifice snacks for a bit more dietary discipline. This morning I did the same route as yesterday doing 7.12 miles in 2:00:28 for a 16:54 minute per mile pace at an average heart rate of 80 bpm with an elevation gain of 198 feet at an average cadence of 123 spm at an average power of 129w at 56 degrees. It will be nice to have Charlotte back home tonight. Have a blessed day!

Lonely Hump Day

 This year has been good, but it has had a different flow to it. In one sense, it has been hectic with guests staying at our house and having lots of get togethers. In the other sense, I have had a lot of time alone with my father in law taking a week off every three months and Charlotte staying at their house to care for Gill. Now back at school, I am shortening up my walks so that I get my strength work in and make it to work in plenty of time. This morning I did 2 x Raynor, Kastal, Ridge with a 3 x Ryan avenue for 7.05 miles in 1:57:44 for a 16:41 minute per mile pace at an average cadence of 124 spm with an average heart rate of 122 bpm at an average power of 128w at 55 degrees. My mother in law spent the night at Mather. Something is wrong, but they’re not sure what. I know Lord you will guide our paths as we trust you!

Day 1 of School

  I was up bright and early for my hill workout. My knee thankfully is good enough to go faster for the hill intervals up Raynor Road. The hill intervals are a good solution to getting the work in with less time and less miles. I just have to monitor my body which sometimes means slowing down, and other times stretching. I’m tired right now. My first day with my super early start on this my 38 th first day of school as a teacher.  I did 6.70 in 1:54:48 for a 17:07 minute per mile pace at an average cadence of 121 bpm with an average heart rate of 105 bpm at an average power of 129w with an elevation gain of 267 feet at a comfort 57 degrees. Today things fell in place. Thank you Jesus!

Saturday/Sunday

  I spent some time this weekend at my in-laws and some at home. My wife is taking care of her mother who had Alzheimer’s, while her father and brother visit Scotland. Charlotte is a real sweetheart. I did a couple of walks so that I could spend Monday morning and Sunday night with Char . School starts on Tuesday so I will have to stay at home. I was blessed to do a 10 k walk on Saturday and an 8 miler with Rebekah on Sunday. On Saturday I did 6.30 miles in 1:59:03 for an 18:54 minute per mile pace with an average heart rate of 73 bpm with an elevation gain of 78 feet at an average cadence of 111 spm at an average power of 109w at 77 degrees. 

 On Sunday Rebekah came early for an 8.25 mile hike with an average heart rate of 73 bpm at an average cadence of 117 spm with an average power of 116w with an elevation gain of 149 feet at a humid drizzly 71 degrees. I then was treated by Rebekah to Starbucks and showered and got Ericka and the girls for church. Writing is a bit of a chore, but I always try to give an account of my workouts as I hope to finish out my 50’s and turn 60. God bless you all!