There is Hope

  I wasn’t sure how things would work out. We got in late, and Charlotte was not happy about an early morning workout. Fortunately, it worked out. I actually had a good workout heading down to the Molyneux Road bridge in Camden. I did 8.22 miles in 2:10:48 for a 15:54 minute per mile pace at a cadence of 126 spm at an average power of 145w for an effort of 8 for harder an average heart rate of 102 bpm with an elevation gain of 602 feet at 33 cloudy and still degrees. It’s always awesome to workout in my home town area. There is no place like Maine. It is so nice having Ryleigh here at my part with us. Have a blessed day!

Taking Advantage

  This morning my goal was to try to get out a minute or two earlier and go an extra mile. Then after that, I kept on adding to my goal by putting the cardboard out, and doing all my strength training. I also had to get my car running early as there was frost on my car. My slight gamble was that traffic would be light and that I could make up the time. My watch stopped early, but I checked the overall distance on my watch and the distance was around 8.2 miles at a 16:02 per mile pace with a 222 foot plus elevation gain at an average heart rate of 94 bpm at an average cadence of 126 spm at an average power of 138w at an effort of 8 which is hard at 38 degrees. 

  I am looking forward to going to Maine for Thanksgiving and seeing my daughters, grandchildren, son in laws, and my parents— Lord willing. Looking forward to a couple of workouts in Hope, Lord willing. Have a blessed Thanksgiving!

Why?

 This morning, as I often do, I wondered why I was out on the road so early in the morning. I was wondering why my father in law needs so much attention— but I am no one to judge. The answer to the first why came when I headed down the final stretch of Raynor road to my home. If you persevere! you will be glad that you did. I did 2 x short out and back, 3 x Ryan, and 2 x Raynor/Ridge for 7.09 miles for a 16:40 minute per mile pace and an average heart rate of 144 bpm with an elevation gain of 233 feet at an average cadence of 126 spm at an average power of 130w with a hard effort of 8 at a temperature of 46 degrees. I’m looking forward to Lord willing spending 3 days in Maine with my wife and granddaughter Ryleigh. I miss Maine, but I am so glad when I am back there in my home!

Chasing My Tail

  I feel like I have been fighting a battle with myself these last few days. I’m feeling disrespected at work and at school. This pace of life here in New York and at church seems frenetic and I just don’t feel like a fit. I feel overlooked by my father and law and my own wife at church. I don’t in any way mean to be egotistical about this. I’m 60 years old with a lifetime of service and yet I’m treated like a rookie. The funny thing is that I listened to 4 messages on dealing with being in a place of trial and waiting on God’s perfect timing. Our Lord knows our needs. This morning I did 8 x Raynor Hill doing 6.63 miles in 1:52:19 for a 16:56 per mile pace an average heart rate of 129 bpm with an elevation gain of 277 feet at an average cadence of 125 spm with an average power of 132w at an effort level of 8 hard at 39 cloudy degrees. Lord you are awesome!

Weird Weekend Vibes

  I often find that my wife and I are often heading in two different directions. She’s full speed ahead working hard for Genesis Church, WW , and her projects and me— I’m just trying to make a difference as I try to get through the week. I don’t know where this dance is going, but I know that my dance will always be with Charlotte. I just hope that I can find the rhythm. I always thought that I had some leadership potential , I’m just not sure what that means. You’re not really a leader unless someone recognizes it. Anyway, I decided to walk from Rocky Point heading west as a change. I did 6.46 miles in 2:02:41 for a 18:59 minute per mile pace at an average cadence of 114 spm at an average power of 111w with an average heart rate of 73 bpm with an elevation gain of 152 feet at 43 breezy degrees. 

Not Pooped Out

 Today I resumed my usual routine and did the 2 x Ridge/Raynor, 2 x short out and back. 3 x Ryan for 7.08 miles in 1:59:19 for a 16:50 minute per mile pace with an average heart rate of 149 bpm with an elevation gain of 226 feet at an average cadence of 125 spm at an average power of 128w at a temp of 37 degrees. I could see a few flakes mixed in with the raindrops. Yesterday was a nice relaxing day. Thank you Lord for the extra rest. 

Jello Everyone

  This morning I began my preparation for my colonoscopy tomorrow. The day started off with black coffee. I did the figure 8 loop with a short out and back and 4 x Woodlot hill for 6.76 min 1:52:11 for a 16:35 minute per mile pace with an average heart rate of 118 bpm with an elevation gain of 222 feet at an average cadence of 126 spm at an average power of 132w at a temp of 46 cloudy degrees. I had some white grape juice and then did my an and strength work. The commute was good today and thankfully there will be no commute tomorrow. Pray that I get in early. Have a blessed day friends!

The Moment

 Kind of a mental change that I have been making is to realize the blessing of the moment. I have always had a habit of looking forward to something in the future. I mean I still try to keep to my routine, but now I am realizing that in this very moment there is something good happening. God is in the moment as well as being in the future. Today I did the 2 x short out and back, 3 x Ryan, and 2 x Raynor/Ridge for 7.09 miles in 1:58:45 for a 16:42 minute per mile pace at an average heart rate of 95 bpm with an elevation gain of 196 feet at an average cadence of 126 spm at an average power of  127w at a temp of 44 degrees. Looking forward to vacation next week. God bless!

Saturday-Sunday-Monday

 Saturday: I had a 9 am blood draw at the doctor’s office and I followed it up with a Greenway Port Jeff to East Setauket walk with a halfway stop at Starbucks. I like the weekend walks as they are a bonus and slower and usually off road. It had a been over a year since I have non this particular part of the trail. I did 7.48 in 2:25:25 for a few 19:25 minute per mile pace with an average heart rate of 72 bpm with an elevation gain of 544 feet at an average cadence of 113 spm at an average power of 114w at a cooly comfortable 47 degrees. It was nice to get out on this trail again.

Sunday: Rebekah came over and we did a 3.18 mile loop at the Randall game preserve. The conditions were beautiful. I really enjoy the varied terrain on this loop. We averaged 20:31 minutes per mile pace with an average heart rate of 73 bpm at an average cadence of 111 spm at an average power of 102w at an elevation gain of 109 feet at 46 sunny degrees. We finished things off with a trip to Starbucks.

Monday: I did the 8 x Raynor Hill workout doing 6.68 miles in 1:54:11 for a 17:05 minute per mile pace with an average heart rate of 103 bpm with an elevation gain of 310 feet at an average cadence of 125 spm at an average power of 132w at 46 cloudy degrees. I have my second gel injection, Lord willing , this afternoon. I am grateful for the health to keep training- thank you Lord!

Low Profile

 I have been doing my blog now for nearly 20 years. I was inspired to start, when I began reading and enjoying my friend Andy’s Downeastrunning blog many years ago. Andy had a way of describing his workouts such that you felt as if you were there with him. Me, usually my blog is brief and boring— but I have been consistent. It’s the type of thing that I hope my daughters and grandchildren read at some point may even after my passing and gain a little glimpse of what was going on in there father’s or grandfather’s head. I don’t really see myself as an inspirational character, but I am interested in understanding others. The understanding process is a two way street, and this blog is a little bit of me sharing.

  This morning I did the 2 x Ridge/Raynor and 2 short out and backs and 3 x Ryan Ave for 7.17 miles in 1:55:11 for a 16:03 minute per mile pace at an average heart rate of 127 bpm at an average power of 135 bpm with an elevation gain of 229 feet at 38 cloudy degrees. The funny thing is that I felt tired and slow when in fact I was going faster today. Tonight is the last night of sleeping alone for awhile with Char finishing up her mission trip in the DR. Looking forward to the weekend start with a blood draw tomorrow morning at 9. Have a blessed day!

Moving by Feel

 Things are always different when Char is not around. She does so many things and is always on a whirlwind tour of life. So while I miss her, I also catch my breath and simplify things. I make things as easy as possible. This morning I found myself a bit behind because I had to work on one of my workout accessories. I chose to do the figure eight workout plus a short out and back and 4 x Woodlot Hill in reverse for 6.80 miles in 1:51:59 for a 16:27 minute per mile pace with an average heart rate of 107 bpm at an average cadence of 126 spm at an average power of 134w with an elevation gain of 243 feet at 34 degrees. The good thing about early morning workouts is that you hardly are aware that you are working out. God bless you my friends!

Different Direction

 There are a couple of constants in training— nagging pain, and changing things up a little. I am limited a bit by my time, so my routes basically have to be a certain length so that I can complete my core strength work and get to school on time. This morning I did the 2 x Ridge/Raynor and 3 x Ryan, and out and back for 6.99 miles in 1:55:14 for a 16:29 minute per mile pace with an average heart rate of 102 bpm with an elevation gain of 196 feet at an average cadence of 126 spm at an average power of 131w at 36 breezy degrees. I am getting by, but I just feel like that I have no reserve. Lord, I thank you that you give me my daily bread!

Out of It

 The time change and having Charlotte gone saving the world kind of puts me in a lonely state of mind. Ever since I got my gel shots in my knees yesterday I’ve felt a bit weird. All things considered, I had a decent workout. I did the hills of Raynor doing 6.68 miles in 1:50:12 for a 16:29 minute per mile pace with an average heart rate of 130 bpm with an elevation gain of 275 feet at an average cadence of 125 spm at an average power of 138w at a temperature of 50 degrees with a good breeze blowing steadily. I had a decent strength workout. I have been wearing a brace for my right ankle as it feels a little weird. Thank you Lord for always providing regardless of the circumstance.

Sunday/Vets Day

   My wife headed out to the DR on a mission trip yesterday (Sunday), so I have been batching it. I have been using the Greenway trail. Sunday I headed east and today I headed west. Sunday: 6.33 miles in 1:57:48 for a 18:35 minute per mile pace with an average heart rate of 71 bpm at an average cadence of 114 spm at an average power of 111w at 41 degrees. Elevation gain- 64 feet.

Monday: 8.39 miles in 2:32:16 for an 18:08 minute per mile pace at an average heart rate of 132 bpm at an average cadence of 117 spm at an average power of 114w. Elevation gain of-175 feet.

Both days I was speeded up on my easy day by ladies going at a fast pace. I guess the competitive spirit never dies. Right now I am at Dr. Boylan for my knees appointment. Have a blessed day!

Bless the Ordinary

  Each day is a gift from God. Even when we are not feeling well, have doubts, family issues, enemies, etc., etc.. When God gives you a day it is an opportunity to serve Him. I decided to do the 8 x Raynor Hill workout doing 6.54 miles in 1:49:55 for a 16:48 minute per mile pace doing 125 spm at a power of 136w with an average heart rate of 122 bpm at an elevation gain of 293 feet at a more seasonal 45 degrees. Have a blessed day and Veteran’s Day weekend.

Still Adjusting

 I have to say that adjusting to the time change has been a challenge in some ways. I am doing the same routine, but I feel like I’m in a fog. This morning I decided to do the 2 x Raynor/Ridge with 3 x Ryan and 1 short out and back for 7.12 miles in 1:56:09 for a 16:18 minute per mile pace with an average heart rate of 92 bpm at an elevation gain of 200 feet at an average cadence of 125 spm at an average power of 132w at a cloudy and warm 62 degrees. My knees have really been achy after my workouts. My workouts have been going pretty well. I have been hitting the “easy button “ on some components of my strength training. Looking forward to the weekend! God bless you my friends!

Walking on the Fumes

  I slept pretty well the first half of the night, but wondering how the election turned out had me excited. Finally, I saw that the election had been called for Trump and I fell asleep happy. I respect people’s views and differences. For me, I’m happy and I realize that friends of mine are not. I did the 8 x Raynor Hill doing 6.63 in 1:51:11 for a 16:45 minute per mile pace at a cadence of 123 spm at a power of 133w with an average heart rate of 96 bpm with an elevation gain of 265 feet at a balmy and breezy 60 degrees. Have a blessed day!

Election Day

  I woke up a bit tired and cranky, yet I woke up at my usual time. I know that today will be a monumental day with such a contested election with two totally different directions. Yet, I am just kind of tired and cranky and my mind foggy. I fed the figure 8 with a short out and back and a 4 x Woodlot Hill for 6.85 in 1:54:18 for a 16:41 minute per mile pace with an elevation gain of 199 feet and an average heart rate of 122 bpm at an average cadence of 124 spm at an average power of 129w at 53 degrees. I had a decent strength workout and ran a bit behind yet thankfully the traffic today was very light. Lord we pray for your direction for this country and we trust you whatever way it goes.

Standard Time

  Today was my first early workout for standard time, although yesterday Rebekah and I did a Brookhaven County Park walk. 

Sunday-3.78 miles in 1:13:04 for a 19:18 minute per mile pace with an elevation gain of 144 feet with an average heart rate of 71 bpm at an average cadence of 113 spm at an average power of 106war 41 degrees.

Monday: 7.03 miles in 1:57:03 for a 16:39 minute per mile pace  with an average heart rate of 114 bpm at an average cadence of 125 spm at an average power of 131w at an elevation gain of 201 feet at 39 degrees. 

God. Bless!!

A Saturday Morning Treat

  Sometimes I don’t exactly know why I am doing something other than it feels like the right decision. I truly love fall. Something about a walk in the outdoors helps me to feel better about life. I really like the Greenway trail out of Rocky Point. This summer I was looking forward to going on this trail in the comfortable fall season. I headed out around 9. There is always traffic on the route, and today the majority of it was foot traffic. I had one lady pass me heading west. Had I been doing my race walk, she would not have been able to pass. She stopped to pet a dog and I passed her. She tried to pass me again by Echo Avenue, but she either changed route or finished. Either way, I’m glad that I finished ahead of her. I was afforded this hike because Char is palling around with her girl posse. I stopped by after my walk to see Rebekah at Starbucks. Well here are the stats- 8.38 miles in 2:31:26 for an 18:04 minute per mile pace with an average heart rate of 78 bpm at an average cadence of 116 spm at an average power of 115w with an elevation gain of 138 feet at a comfortable 51 degrees. The clocks get set back tonight. Tomorrow, Lord willing, I go on a short hike at Brookhaven tomorrow. I also teach Sunday School. Goburger tonight— the world is right again!

Keep Moving

 This morning I was helped by knowing that I had a 5 hour energy waiting for me when I woke up. This provides a kick start on a day when my energy is spent. I had no idea as to which of my 3 routes I would do so I just headed down the rose and let my feet decide which workout that I would do. As I hit Apple Court I decided to head down the road and do my 8 x Raynor Hill for 6.59 miles in 1:50:11 for a 16:43 minute per mile pace with an average heart rate of 119 bpm with an elevation gain of 262 feet at an average cadence of 123 spm at an average power of 133w at 64 breezy degrees. Char is headed to a Friday night getaway with a couple of her friends. Men’s supper tonight at the church. Hope to get some rest and recreation when my wife is out. God bless you my friends!