Easy Button

 Today I was a bit more tired than usual so I did my easiest workout doing the figure 8 plus 4 x Woodlot Hill and 1 out and back in front of the fence place for 6.76 miles in 1:53:47 for a 16:49 minute per mile pace with an average heart rate of 122 bpm with an elevation gain of 202 feet at an average cadence of 124 spm at an average power of 130w at a temp of 58 degrees. I’m grateful for a good Bible study the past 6 weeks and I had a good talk with my brother this morning. Thank you Lord for good times among the rush rush of life.

Joy

  Life will have its challenges and disappointments. Most of the time you can’t see which way your life direction is going. What you need is faith and a commitment to live by faith. Each morning there is the split second battle that goes on because at 3:45 I physically don’t feel like going on my walk. What I know is that once I get going that I will enjoy my early morning walk and listening to Christian teaching for two hours. My strength training following my walk is enough to keep me fit and strong. Without my routine I would turn into a soft body. This morning I did 2 x Raynor/Ridge and 3 x Ryan plus a short out and back just past the fence place for 7.09 in 1:59:23 for a 16:50 minute per mile pace with an average heart rate of 115 bpm with an average cadence of 123 spm at an average power of 127w with an elevation gain of 202 feet at a balmy 58 degrees. I only wore two layers and shorts today. Have a blessed day friends.

Zombie

 This morning when I woke up, I felt more like Bullwinkle than Rocky. My stomach has been off and I have felt a little off. Thankfully, I have felt good enough to keep going. When you are tired making decisions comes harder. I decided on doing the 8 x Raynor Hill workout doing 6.69 in 1:54:22 for a 17:04 minute per mile pace with an average heart rate of 122 bpm with an elevation gain of 293 feet at an average cadence of 125 spm at an average power of 132w at 47 overcast dark degrees. I am being observed today by our principal. Many years of this. Have a blessed day!

The Gift of a Speeding Ticket

  I was very ticked off two days after my birthday when I was pulled over two days after my birthday. I was the third or fourth car in a line of cars that went past a New York State trooper. The next thing I knew this public servant was riding my rear bumper with his lights going. I usually respond by inconveniencing my self by going to court and trying to plead down. Today I was in and out in around 20 minutes. I ended up paying a 380 dollar parking ticket with no points rather than losing 6 points off my license. Now I am home leisurely doing the things that I usually do when I get home from school. This morning I took advantage of the extra time and did the Medford/Randall/Woodlot Loop doing 8.78 miles in 2:27:39 for a 16:48 minute per mile pace with an average heart rate of 120 bpm with an elevation gain of 138 feet at an average cadence of 124 spm at an average power of 127w at a temp of 40 degrees. In my older years I find that I really benefit from the little breaks that come my way. Have a blessed day friends!

Disappointed/Not Disappointed

 This morning my morning routine went fairly smoothly despite some ripples in the routine. My second youngest daughter spent the night last night as she needed a quiet place to rest her head. I also found out that I have to attend court because my time to plea down online had passed. I was kind of ticked, but I have to trust that God has a plan. I did my 2 x Ridge/Raynor and 3 x Ryan plus a short out and back for 7.08 miles in 1:55:35 for a 16:19 minute per mile pace and an average heart rate of 101 bpm and an elevation gain of 206 feet at an average cadence of 126 spm at an average power of 134 w at a temp of 48 degrees. Have a blessed day friends!

On Schedule

 Today, my routine went according to plan. Not faster, not slower. My workout went fine as well. This was my last day without Charlotte at the house. I find that my time and schedule don’t really change much whether Charlotte is there or not. I just change how I do things. I did 2 x Raynor/Ridge doing 7.09 miles in 1:55:30 for a 16:17 minute per mile pace with an average heart rate of 152 bpm with an elevation gain of 199 feet at an average cadence of 125 spm at an average power of 133w at a temp of 56 cloudy degrees. Have a blessed day!

Flying High when things are Low

  This week I have been feeling a little off. My stomach has been off, headache at the end of the day, wife staying to take care of her mom, and viewing numbers down on my blog(but it’s not really supposed to be a popular blog— more a private look.  Finally my stomach seems to be feeling a bit better. I seem to have a little more zip. When I finished getting dressed for my workout, I decided to do my 7 mile loop - 2 x Ridge/Raynor and 3 x Ryan, and 1 out and back by the fence place for 7.05 miles in 1:54:53 for a 16:17 minute per mile pace with an average heart rate of 128 bpm at an average cadence of 126 spm at an average power of 136w at a temperature of 55 degrees. Tonight we have Bible Study and tomorrow, I get my wife back. Thank you Lord for giving me joy in the mundane!

The Benefits of Discipline

 I know that at my age, that if I stopped working out— my body would make an ugly transformation. That’s why I go against my instinct to stay in bed each morning, and instead I do my workout by the grace of the Lord! Today I did the hill workout doing 6.63 miles in 1:49:50 for a 16:34 minute per mile pace with an average heart rate of 129 bpm with an elevation gain of 265 feet at an average cadence of 125 spm at an average power of 137w at 53 degrees. Thank you Lord for your many blessings!

Behind, but Holding

  Today was one of those days that I just seemed a bit behind schedule. Fortunately, my instincts(which I believe God uses)told me to back off a bit. I did the figure 8 plus the short out and back and 4 x Woodlot hill for 6.82 miles in 1:51:49 for a 16:23 minute per mile pace at an average cadence of 125 spm at an average power of 133w at an average heart rate of 122 bpm with an elevation gain of 187 feet at 51 degrees. My GPS took me around a terrible back up way before the merge. I saw that I was scheduled to arrive late— so I pray d that the Lord would open things up, and He did. I made it with a minute to spare. Thank you Lord for the little victories that encourage!

The End of a Good Week

 I was really tired, but I was encouraged to know that today is the last day of training and that I only work half a day before heading to Maine. I was a little behind so I did the figure eight plus a short out and back with 4 x Woodlot hill for 6.81 miles in 1:51:49 for a 16:25 minute per mile pace with an average heart rate of 123 bpm with an elevation gain of 162 feet at an average cadence of 125 spm at an average power of 132w at 47 degrees. I felt good about my training this week. My weight is on the high side of average because we have had high caloric meals— they sure tasted good. Looking forward to going to Maine with Char.

Adjusting

 There was something about today that just seemed to slow me down. I think the main culprit was fatigue. Thankfully everything worked out. I didn’t feel quite as strong in my strength workout.  All the same, the work got done. Looking forward to my trip to Maine tomorrow with my Char. I did 7.14 miles in 1:57:40 for a 16:28 minute per mile pace with an average heart rate of 105 bpm with an elevation gain of 222 feet at an average cadence of 124 spm with an average power of 133w at 43 degrees. I’m really looking forward to waking up in Maine on Saturday. God bless you my friend!

Good Hump Day

 Wednesday’s are a good day, when I finish my workouts I know that I am on the downhill part of my week. This week I am going almost exclusively on feeling— meaning that I don’t really have a pre-set idea of what I’m doing each day. Today I did 2 x Raynor/Ridge and 3 x Ryan with a short out and back doing 7.02 miles in 1:54:22 for a 16:22 minute per mile pace with an average heart rate of 124 bpm at an average cadence of 126 spm at an average power of 133w at 43 degrees. I felt really comfortable in bed, but I always think of how good it feels on a Saturday to sleep in and not have to rush. Lord willing, this Friday I will be heading to my home of Maine for my Uncle’s service. I’m grateful for good paces this week. I am feeling a bit refreshed. Thank you Lord!

Moving Well

 Yesterday was an active day, with some active eating meaning all things even out. I did the 8 x Raynor Hill workout for 6.58 miles in 1:50:08 for a 16:44 minute per mile pace with an average heart rate of 82 bpm with an elevation gain of 277 feet at an average cadence of 126 spm at an average power of 136w at 45 degrees. I had a time of prayer with my son-in-law before he left for his busy morning before leaving for home. God is so good!

Sunday/Monday

 Sunday: Randall Game Preserve: 3.00 miles in 1:06:43 for a 22:11 minute per mile pace with an average heart rate of 71 bpm with an elevation gain of 107 feet at an average cadence of 108 spm at an average power 95w at a comfortable 53 degrees.

                Brookhaven County Park: 5.10 miles in 1:50:40 for a 21:41 minute per mile pace at an average cadence of 104 spm at an average power of 95 w at an average heart rate of 72 bpm at 70 degrees. 

Monday: I did the Longwood Loop with an up and down a hill for 8.45 miles in 2:25:31 for a 17:12 minute per mile pace with an elevation gain of 308 feet at an average cadence of 123 spm at an average power of 126w at an average heart rate of 81 bpm at 58 degrees.

I am grateful for the workouts and it’s nice having my son in law Antonio visiting.

Completing the Task

  This morning I felt so comfortable and relaxed when I woke up. The Thor hat spurred me on was knowing that today was the last scheduled workout of the week. It also helps having my coffee beside my bed. Preparation always helps when temptation to quit presents itself. Today I headed for the hills. I did 8 x Raynor Road doing 6.63 miles in 1:52:45 for a 17:00 minute per mile pace with an average heart rate of 81 bpm at an average cadence of 125 spm with an average power of 133w with an elevation gain of 280 feet at a cooler 46 degrees. Looking forward to a more relaxed weekend. God bless you my friends!

Tired but Kicking

 In a sense, I’ve entered a new era in my training. I know longer fight to get the maximum workout in. Now, I am doing workouts that get the work in and accommodate my age, energy level, and life demands. I like not being driven to the max each day. Today I did the figure 8 plus a short out and back, plus 4 x Woodlot hill for 6.81 in 1:54:22 for a 16:47 minute per mile pace with an average heart rate of 121 bpm with an elevation gain of 199 feet with an average cadence of 124 spm at an average power of 129w at a cool 49 degrees. I love this time of year with the cool autumn air and the clear skies!

Time Saver

 I decided to hit the hills again. This workout provides a little added intensity and saves a little bit of time, which puts me an ahead in the morning routine. The reduced volume in my workouts, give me a bit more energy, which during these later years is a necessary thing. I did 8 x Raynor, plus warming up and cooling down doing 6.65 min 1:52:29 for a 16:54 minute per mile pace at an average cadence of 125 spm with an average heart rate of 75 bpm with an average power of 134w with an elevation gain of 269 feet at 54 degrees. Tonight we have Bible Study. God is teaching me seemingly, to take joy in the little victories and blessings and to trust His plan. Praying that the hurricane will be greatly diminished or turned away from land.

Hill Work

 Today I was trying to regain my routine form, and thankfully it worked out. I did 8 x Raynor Hill plus warming up and cooling down for 6.63 miles in 1:53:51 for a 17:10 minute per mile pace with an average heart rate of 76 bpm at an average cadence of 125 spm at an average power of 130w with an elevation gain of 280 feet at 53 degrees. I made it to work in plenty of time. I was tired upon waking up, but thankfully my workouts have enough of a buffer that I can operate well within my capacity. Thank you Lord for your provision!

Starting with the Standard

 I did the standard Raynor/Ridge and 3 x Ryan with a short out and back. I am disappointed, as I was late to work for the first time this year. I lost 15 minutes of time on my GPS. I had a night of troubling dreams. So I woke up slightly apprehensive. I did 7.03 in 1:59:50 for a 17:02 minute per mile pace at an average cadence of 123 spm with an average heart rate of 111 bpm at an average power of 127 spm with an elevation gain of 200 feet at 61 degrees. I felt pretty good and did good with my strength work. Thank you Lord for your many blessings.

The Hills of Hope

 I have totally lacked the feeling of being in the groove in my training and in life. I am able to get the work in, and get stuff done. It just seems that it isn’t as easy as it once was. I did my new standard loop, doing it at a normal walking pace. I did 8.80 miles in 2:48:54 for a 19:11 minute per mile pace with an average cadence of 115 spm with an average heart rate of 73 bpm at an average power of 117w at 52 very foggy degrees at an elevation gain of 742 feet. I went with my parents to help them sort things at my uncle’s former house. It seems as if there is not much that I can do, but I guess I supply moral support. There was no nostalgia today as my knees are just too sore. Thank you Lord for helping me to persevere.

Sticking to the Plan

 I always have kind of an outline in my head of how my training most likely will go. This morning I did the figure 8 with 4 x Woodlot Hill for 6.65 miles in 1:53:11 for a 17:01 minute per mile pace with an average heart rate of 123 bpm with an average cadence of 124 spm at a power of 132w with an elevation gain of 272 feet at around 58 degrees. I haven’t been quite as spry this week, but I am grateful for getting the work in. Lord willing, I hope to travel to Maine tomorrow to help my parents and to enjoy some peace and quiet!

Wake Me Up When September Ends

  Today on this first day of October, I kind of was feeling the fatigue and was tempted to take it easy. The good news is that if I start my workout, I should be able to finish it as it is within my capacity. I did the 8 x Raynor Hill doing 6.65 miles in 1:53:11 for a 17:01 minute per mile pace with an average heart rate of 123 bpm with an average cadence of 124 spm at an average power of 132w with an elevation gain of 272 feet at a temp around 58 degrees. I saw the ladies walking brigade almost across from my house. I am grateful for the workouts and the time of prayer. Looking forward to the two days off from school and Lord willing in Maine. Have a blessed day!