Bye Bye April

 This last day of April proved to be a peaceful one. The strong winds of the night had subsided and stillness reined. I did Raynor/Ridge/Woodlot, 3 x Ryan Ave., and 4 x Woodlot Hill for 7.04 miles in 1:53:20 for a 16:06 minute per mile pace with an avg. heartbeat of 132 bpm at an average cadence of 125 spm with an elevation gain of 215 feet with an avg. power of 137w at an all out effort of 9 at 60 degrees. This was my first day in shorts. I always have some mental thought to motivate me for the day, and today it was that it was hump day and the last day of April proved. Tomorrow is the National Day of Prayer!

Starting on a Hymn

  I woke up this morning with the hymn of ‘The Love of God” playing in my head. I kept moving although I was tired and hit the road at the usual time. I decided on the Kastal/Woodlot/Randall Loop again to basically stay out of Charlotte’s way as she went to Jace’s house to watch his kids. I saw a man at the bus stop, and bought him a cup of coffee. Another man stopped me on Whiskey Road, and said that he wanted to see what the guy looked like that had been going up and down the roads all these years so early in the morning. I even made it in the parking lot, though I was on the late side of regular. I did 7.60 miles in 2:05:14 for a 16:28 per mile pace with an average heart rate of 116 bpm at an average cadence of 124 spm at an average power of 130w with an elevation gain of 128 feet at an all out effort of 9 at 51 degrees.Things worked out and I am grateful!

Saturday/Monday

  Saturday- I headed out at noon to Port Jefferson Station. It was a drizzly, cool, cloudy day. Char was on her tri-annual birthday trip with her friends. So this was another occasion of having a day to myself. I did the Greenway trail plus an out and back on the end of the first half in East Setauket. I did 8.2 miles in I’m not exactly sure, for an elevation gain of 416 feet at an average pace of 19:15 at an average cadence of 113 spm at an average power of 115w at an all out effort of 9 at 63 degrees.

Monday: I was tired, but glad to be heading to school. I feel lost at Genesis Church. I feel like I am wasting my time—even though I know through faith that I am not. It’s getting difficult for me to hide my discontent at being ignored. A 60 year old rookie in Sir Roger humble church army. If it weren’t for Char, I would be in some other church. The truth is of course. God puts us, where he wants us. This is my safe space for venting. I did the Kastal/Woodlot/Randall loop for 7.65 miles in 2:04:53 for a 16:19 minute per mile pace with an elevation gain of 105 feet at an average cadence of 124 spm  with an average power of 132w with an average heart rate of 87 spm with a hard effort of 8 at 49 degrees. 

   But today I am in my place of purpose. I talk with my dad. I get away from the mad plans that never end. Thank you Lord that I can rest in you. You oh Lord have me safe in your hands.

Finishing Well on the Figure 8

  This is the 3 x Ryan and 4 x Woodlot figure 8. I had wanted to do the Randall Route , but I didn’t feel like working from behind. I managed to get my strength work in as well. I did 7.21 miles in 1:56:50 for a 16:12 minute per mile pace with an average heart rate of 142 bpm with an elevation gain of 228 feet at an average cadence of 125 spm at an average power of 135w at an all out effort of 9 at a comfortable 54 partly cloudy degrees. It’s time for the weekend. Char is going out with her two good friends on Saturday. Be blessed in Jesus!

Rocking Randall

 I decided to do my new favorite route, but I don’t always have the time to do it- The Kastal-Woodlot-Randall Loop. I like this route because there are no repeats. Today I timed it right not to pass any of the usual walkers. I did 7.61 miles in 2:03:42 for a 16:14 minute per mile pace with an average heart rate of 122 bpm with an elevation gain of 118 feet at an average cadence of 124 spm at an average power of 132w at an all out effort of 9 at a clear beautiful 47 degrees. I got my strength work in and made it in the parking lot. Have a blessed day!

The Beauty of Spring

 Spring, especially early spring— is one of my favorite times of the year. It is so nice to have sunlight towards the end of my morning workout. The birds are singing their beautiful songs as they rejoice at the better days ahead. Hump day is a day when I’m reminded that the short end of the week is ahead of me. It’s a pain getting out of the door so early, but the rewards are even greater. A reminder, that to receive rewards you usually have to sacrifice something. The effort reminds you that good things are paid for with sacrifice. I did my figure 8 of 3 x Ryan and 4 x Woodlot Hill for 7.03 in 1:55:44 for a 16:27 minute per mile pace with an average heart rate of 109 bpm with an elevation goof 183 feet at an average cadence of 125 spm at an average power of 131w at an all out effort of 9 at a comfortable 50 degrees. Have a sunshiny faith filled day!

Back to Normal

 As much as the daily routine is grueling, it is also rewarding. To see the children and my coworking friends is rewarding and gives me that sense of value and belonging that I have here on Long Island. When I wake up, there is that initial feeling of fear that I can’t get the work done, but that feeling dissipates as I take action and keep going. I did my 3 x Ryan and 2 x Ridge/Raynor with 2 short out and backs for 7.10 miles in 1:56:46 for a 16:26 minute per mile pace with an average heart rate of 122 bpm with an elevation gain of 194 feet at an average cadence of 124 spm at an average power of 131w at an all out effort of 9 at a cloudy 53 degrees. Thankfully I made it to work on time. Have a blessed day!

Sunday/Monday

 Sunday- Eastbound on Rocky Point: 8.19 miles in 2:32:11 for a 18:34 minute per mile pace with an average heart rate of 73 bpm with an elevation gain of 129 feet at an average cadence of 114 spm at an average power of 111w at an easy effort of 3 at a windy 53 degrees. 

Monday- Westbound at Rocky Point: 8.41 miles in 2:39:18 for a  18:56 minute per mile pace with an average cadence of 114 spm at an average power of 108w at an average heart rate of 72 bpm with an elevation gain of 141 feet at an easy effort of 3 at pleasant 44 degrees.

It’s nice to have two unhurried, pleasant walks. Having today off from work has been nice. I was able to take Ericka to work. Back to work tomorrow! I’m alright with that. Have a blessed day!

God’s Timing/Always Perfect

 I have been a bit under the weather this week— especially Tuesday. Being on the road, I was concerned about getting my workouts in. Thankfully, it all worked out, including the other things that I had to and wanted to get done. This morning I did 2 x Church Street and 2 x Barnestown-Seacoast-Robbins roads for 8.19 miles in 2:13:39 for a 16:19 minute per mile pace with an average heart rate of 84 bpm at an average cadence of 122 spm at an average power of 140w with a 666 elevation gain at a hard effort of 7 at a pleasant 32 degrees. Everything worked out perfectly including a nice breakfast with my mother and a stop At Reny’s. I left a day early as Char ran out of fuel—I think the world of my girl!!

A Bit Better at The Bluebird

 I headed out at around 6 this morning. I had some problems last night coughing, because the heater in my room was drying out my throat. I even considered going to the Irving store to get cough medicine. I instead, turned the heat down and drank water. That solution worked. I did the same routine with the exception that I went down the Johnson Point road at the end of East Kennebec road. I felt a little fresher with a little bit of pep in my step. I did 8.4 in 2:35:53 for an 18:33 minute per mile pace with an average cadence of 114 spm with an average power of 117w with an average heart rate of 99 bpm with an elevation gain of 665 feet at an all out effort of 9 at 35 degrees. I had good visits with my daughters and their families.

Surprise in Machias

  I went to bed expecting to be making a trip to the Urgent Care in Ellsworth, since I had just about completely lost my voice and was not feeling well. I slept in late and was not feeling my best, but I noticed that my voice was better. I drank my coffee and took my meds and vitamins. I ended up walking down the East Kennebec Road. I was pleased that I felt decent and sauntered along some beautiful coastline. Here are the stats- 8.43 miles in 2:44:38 for a 19:31 minute per mile pace with an average heart rate of 73 bpm at an average cadence of 110 spm with an average power of 109w with an elevation gain of 590 feet with a moderate effort of 4 at 43 degrees. I ended up doing the up and back at Shackford’s head and did a quick loop around and through town at Eastport. I had a great supper with Kim and Antonio. God has blessed me with a wonderful family! God bless you ! I am writing this from the Bluebird Motel in Machias.

Small Victories

  I have been feeling the effects of a cold. So far, so good. It’s just when you are visiting you are always mindful of your hosts. I know that my parents are paying attention to my every move so that they are ready for me. It will be good to be on the road for a couple of days, even though I treasure my visits with my parents. I do enjoy my alone time. I did Robbins to the top of Howe Hill and back to Seacoast to Barnestown to 2 x Church street and back . I did 8.51 miles in 2:26:28 for a 17:12 minute per mile pace with an average heart rate of 97 bpm at a cadence of 122 spm at an average power of 132w with an elevation gain of 681 feet at a hard effort of 8 at a drizzly 41degrees. I am common the Lord to keep me healthy through the journey. Lord willing off to downeast Maine.

Sunday/Monday in Midcoast Maine

  I decided to do a stroll on a slightly extended version of my standard loop through Camden. I did 4.01 miles in 1:23:13 for a 20:43 minute per my pace with an average heart rate of 72 bpm with an elevation gain of 363 feet with an average cadence of 107 spm with an average power of 108w at an easy effort of 3 at a drizzly 38 degrees in Camden. 

   I did 2 x Barnestown loop and 2 x out and back on the Church Street for 8.12 miles in 2:13:47 for a 16:28 minute per mile pace with an heart rate of 80 bpm with an elevation gain of 704 feet at an average cadence of 123 spm at an average power of 142w at an all out effort of 9 for a drizzly 36 degrees.Today has been productive. I am annoyed to have a cold which I thought that I was going to escape. It’s not super detectable, but I’m a guy and handle colds with ease like my wife. I had a good strength workout and helped my dad out by pruning his apple trees. Life is an adventure, and I’m trying to handle the things that I want to accomplish with this cold. Kind of pathetic, but I’m not the best at not being 100% . Have a blessed day!

Friday Before Vacation

  This week went fairly smoothly. I chipped away in my preparations for me trip to Maine. Each trip serves an important purpose in staying in contact with my daughters and enjoying time with my healthy but aging parents. I like the trips that Char comes with me, but that is not always possible. So there is a bit of sadness that I experience when I leave, but at the same time I enjoy the solitude and chance to visit my forever home of Maine. I did the Kastal, Woodlot, Randall loop doing 7.60 miles in 2:01:06 for a 15:56 minute per mile pace with an average heart rate of 118 bpm with an elevation gain of 137 feet at an average cadence of 125 spm at an average power of 138w at an all out effort of 9 at 38 degrees. Lord willing my next workouts will take place in Hope and Machias Maine. Looking forward to the visit and my travels. God bless you!

Another Day a Different Route

 Unintentionally, I have done a different route each day. This morning was another cool one. I got out at the average time of average. So I couldn’t do a longer route. I ended up doing the 3 x Ryan and 4 x Woodlot Hill figure 8 route. I did 7.10 miles in 1:58:07 for a 16:38 minute per mile pace at an average cadence of 125 spm at an average heart rate of 105 bpm with an elevation gain of 241 feet at a moderate effort of 6 at a cool 35 degrees. I was hoping to get to the longer Randall route, but I didn’t want to push it. Thankfully the Lord has guided me safely and healthily through this week. I had a nice talk with my brother this morning and made it into the parking lot. Thank you Lord for your provision!

Feeling Like Winter

 Today went pretty much according to schedule. I ended up doing my old standard 7 of Ridge/Kastal twice, two short out and backs, plus 3 x Ryan for 7.07 miles in 1:56:52 for a 16:31 minute per mile pace with an average heart rate of 74 bpm at an average cadence of 126 spm at an average power of 131w with an elevation gain of 208 feet at an all out effort of 9 at 29 degrees. 

   There was a chill in the air, but I wasn’t bothered as I had the proper gear on. The skies were dark yet clear. I tried to think positive and pray, but mainly my mind was tired. My trip to work was affected by the major slowdown on the Meadowbrook which cost me a parking spot in the school parking lot. Today’s work day has been off with a set-back on the state test. Thankful to the Lord for allowing me to get done what is necessary. Thank you Lord!

Doing the Easier

 This morning I was not quite sure what I would be four or a workout. When I got my workout gear on I realized that I needed to go the easier route. I did the figure 8 loop followed by strength training. Here are my stats: 6.75 miles in 1:54:31 for a 16:57 minute per mile pace with an heart rate of 81 bpm with an elevation gain of 211 feet at an average cadence of 124 spm at an average power of 129w at a moderate effort 4 at 40 degrees. I had a decent workout and made it to work in plenty of time. My wife isn’t feeling well. Hopefully she feels better soon! Have a blessed day!

Sunday/Monday

 Sunday- Rebekah and I did an easy walk down the trail at Rocky Point. It was cool and drizzly: 4 miles in in 1:17:31 for a 19:21 minute per mile pace with an average heart rate of 67 bpm with an elevation gain of 116 feet at an average cadence of 114 spm with an average power 106w at an easy effort of 3 at 43 degrees. We went to Starbucks afterwards. We shared some stories and frustrations. It was a good time together!

Monday- I started out thinking of doing the original figure 8 , but quickly switched to the 8 x Hill workout on Raynor. I did 6.57 miles in 1:51:52 for a 17:01 minute per mile pace at an average heart rate of 104 bpm with an elevation gain of 313 feet at an average cadence of 126 spm at an average power of 134w at a moderate effort of of 6 at a light raining 42 degrees. I am satisfied with my workouts at this point, but I really don’t have much to say other than that I am looking forward to going to Maine, Lord willing, next week. Have a blessed day!

Calverton on A Cool Drizzly Saturday

 My wife had an early start to the day with WW sessions lined up for the morning. I decided to keep the early momentum going and do some sort of hike. I wasn’t sure exactly which hike I was going to do. I wasn’t sure literally going to get in the car and let instinct take over. Well, I ended up heading to Calverton. This is my remaining 9 mile standard course, so I feel like I need keep this course in my repertoire from time to time. Here are the stats— 9.27 miles in 2:55:37 for an 18:56 minutes per mile with an average heart rate of 73 bpm with an average cadence of 114 spm at an average power of 111w at a moderate effort of 4 at 47 degrees. I am trying to get what work I can in before my knee replacement. It’s been kind of hectic. Lord, help me to be faithful.

The Storm before the Calm

 Today was a day of tiny, little things not being quite the way that they should be. There was an accident on Sunrise and a big slowdown on Meadowbrook. I made it on the final minute to work. Thankfully, I got my workout and strength work in. Here are the stats— 7.55 miles in 2:04:20 for a 16:28 minute per mile pace with an average heart rate of 80 bpm with an elevation gain of 119 feet at an average cadence of 123 spm at an average power of 130w at an average effort of 5 at a moist and balmy 61 degrees. My first day wearing shorts. Things were a little rough, but it worked out. Thank you Lord— it’s Friday!

Backing Off

 Today I wanted to do my new loop, but I just couldn’t move myself around quickly enough. I tried my new head phones which was nice. They are a new style, but cool. It was a cool drizzly day. It worked out to do the easy route. Traffic was a bit slower, so I made it to work right on time. I wasn’t able to park in the staff lot, but that’s okay. Here are my stats- 6.79 miles in in 1:53:58 for a 16:46 minute per mile pace with an average heart rate of 81 bpm at an average cadence of 124 spm at an average power of 133w at a moderate effort of 5 at 45 degrees. 

We had a nice birthday celebration for Ruby last night! Family time is good time! God bless!

Cool Wednesday

 The temp was on the cooler side this morning. I made it out the door on the early side of on time. I decided to do my new loop. The thing that I like about this loop is that there is only very little back track. I hit most of my walking bench marks. I did 7.58 miles in 2:02:42 for a 16:11 minute per mile pace with an average heart rate of 91 bpm at an average cadence of 125 spm at an average power of 135w at an elevation gain of 115 feet at an all out effort of 9 at a chilly 34 degrees. So far so good! PTL!

Minimal Begets Maximum

 This morning I seemed to be just a tiny bit behind in everything that I was doing. I had hopes of doing my new longer loop, but I just didn’t have the resolve to struggle through today’s workout. I did 2 x short out and backs, Ridge, and 4 x Woodlot Hill for 6.80 miles in 1:55:34 for a 17:00 per mile pace with an average heart rate of 126 bpm at an average cadence of 123 spm at an average power of 128w at an all out effort of 9 at a damp and cool 48 degrees. Thankfully I got my strength work in and got a parking spot in our lot. Thank you Lord!