The Easy Way

  The last two days, I have chosen an easier option just because I don’t feel like struggling through my workout. I did the figure 8 with 2 short out and backs and 6 x Woodlot Hill for 7.08 miles in 1:57:22 for a 16:33 minute per mile pace with an average heart rate of 83 bpm at an average cadence of 122 spm at an average power of 132w with an elevation gain of 256 feet at a moderate effort of 5 at a temp of 58 degrees with a pleasant breeze coming out of the south. Looking forward to the weekend! God bless you!

Tired

 This morning I woke up pleased that I have my short devotional. This put me slightly ahead of schedule which had me contemplating doing the 7 plus Randall Route. But a few steps into the workout I knew that I was lacking in strength, so I did the 8 x Raynor Hill workout doing 6.69 miles in 1:50:50 for a 16:33 minute per pace with an average heart rate of 142 bpm with an elevation gain of 280 feet at an average cadence of 123 spm at an average power of 136w at an all out effort of 9 at a rainy 55 degrees. I saw the dog walker and got my strength training in. I am tired and lack energy. Have a blessed day!

You Never Know

  I woke up this morning expecting another slow performance that puts me behind in my morning schedule. I had very little energy, enthusiasm, or optimism. I decided on the figure eight with 3 x Ryan and 4 x Woodlot Hill for 7.28 miles in 1:57:00 for a 16:04 minute per mile pace with an average heart rate of 97 bpm with an elevation gain of 220 feet at an average cadence of 124 spm at an average power of 136w at a hard effort of 8 at 54 degrees. My routine flowed smoothly, and I am grateful since I am so tired!

Lagging

 This morning I woke up happy to be back at work. My wife is going hyperspeed with her ideas. It’s not that she asks me for a lot, it’s just that it creates an atmosphere of business where communication is not as important as activity. I did the 7 mil s consisting of 2 x Raynor/Ridge, with 2 x out and back, and 3 x Ryan for 7.17 miles. Just tired- I will explain more tomorrow. God bless!

Sunday Monday

 Sunday: I left the house at around 6:45 with Rebekah and headed to Broadway in Rocky Point. We headed west. We did 6.35 miles in 1:59:02 for an 18:45 minute per mile pace with an average heart rate of 71 bpm at an average cadence of 113 spm at an average power of 110w at an elevation gain 153 feet at an easy effort of 3 at 53 sunny degrees.

Monday: I did a later start, but I did the Longwood loop doing 8.26 miles in 2:18:16 for a 16:44 minute per mile pace with an average cadence of 122 spm at an average power of 128w at an average heart rate of 119 spm with an elevation gain of 236 feet at an all out effort of 9 at 50 degrees. I saw one other walker on a sunny and comfortable morning. God bless you!

Maintaining

 I was hoping to wake up with energy and enthusiasm as I have half a day at school today . The problem is that I have little enthusiasm and no energy. I had to stick to a standard workout today, which of course is great. I did the figure 8 with 3 x Ryan Avenue, and 4 x Woodlot hill for 7.21 miles in 1:58:41 for a 16:27 minute per mile pace with an average heart rate of 116 bpm at an average cadence of 124 spm at an average power of 132w at an all out effort of 9 at 44 chilly degrees. I was slow at getting around for school, but fortunately there was almost no traffic on the roads. I wore my new workout shoes today. I have 5 more weeks to wear them before camp and my surgery, Lord willing. Have a blessed day friends!

Hill Workout in the Rain

 Fortunately, the weather forecast worked to a tee. I went longer yesterday so that today I could go shorter. Each morning I work through the natural feeling to go back to sleep, knowing that I will be glad to be outside and walking in the beautiful surroundings of eastern Long Island. I did 8 x Raynor Hill doing 6.65 miles at a 16:42 minute per mile pace at an all out effort of 9 at an average cadence of 125 spm at an average power of 137w at an average heart rate of 114 bpm with an elevation gain of approximately 233 feet at an all out effort of 9 at a wet and cool 49 degrees. My workout part of my watch stopped a bit early so that I had to go into my watches total distance data. I made it to work on time on a rainy commute. Have a blessed day!

Awaken to Pray

  I woke up very early and rested, with sleep avoiding the rest. When this happens I believe the Lord is calling me to pray. I had several thoughts of people that I prayed for during the dark hours. I got up a few minutes early. I decided to do the Randall Loop doing 7.64 miles in 2:03:34 for a 16:10 minute per mile pace with an average heart rate of 93 bpm with an elevation gain of 104 feet at an average cadence of 124 spm at an average power of 134w at a moderate effort of 6 at a cloudy 52 degrees. Lord thank you for putting me at this school with these study and workers.

Fall Feels Good

 There is something about a cool morning with a steady breeze and the light of spring in the morning that makes you feel good. I did the figure 8 with 3 x Ryan and 4 x Woodlot Hill doing 7.24 miles in 1:57:33 for a 16:14 minute per mile pace with an average heart rate of 105 bpm at an average cadence of 124 spm at an average power of 135w at an all out effort of 9 at 48 degrees with an elevation gain of 228 feet. I am so glad that we payed money to have our pool opened up. It is such a time saver. It’s the pressure and bickering that it saves that is helpful. Thanks Lord for the blessings of the ordinary that we oft take for granted.

Breezy and Cool

 This Monday morning was really a perfect start. The conditions reminded me of a fall morning. Crisp and cool. I did the figure 8 with 2 out and backs and 5 x Woodlot Hill for 6.72 miles in 1:49:36 for a 16:19 minute per mile pace with an average heart rate of 86 bpm at a 123 cadence per minute at an average power of 136w at a hard effort of 8 at 55 degrees. My strength training went fairly well also. Having cut back on the volume of all my training, but maintaining consistency, has truly helped me keep positive. Thank you Lord!

Saturday Countdowns

  I am trying to prepare myself for the knee replacement surgery coming in now less than two months. I am trying to get out of this right knee what I can before it is replaced. It has also been a busy time, but thankfully I have been able to get the rest that I need. I am learning not to rush things, that time passes and that there is a purpose to each moment. Yesterday I mowed the lawn and then did a walk. My plan is to be able to rest on Sunday. I did the Greenway Walk starting on Broadway and then headed west. I did 6.30 miles in 2:02:14 for a 19:23 minute per mile pace with an average heart rate of 70 bpm with an elevation gain of 192 bpm at an average cadence of 111 spm at an average power of 108w at a moderate effort of 5 at a sunny 68 degrees. I am very grateful, yet kind of lonely as well. Char is so very busy. God bless you friend.

Interruptions

 This morning thankfully I decided to do a standard workout as opposed to an often more ambitious workout. I had to make a few “pit stops” and received a phone call. These things were all necessary, and fortunately everything worked out. I was going to do the standard 7 of 2 out and backs and 3 x Ryan with 2 x Raynor/Ridge, but after an attempted second lap, I had to return for another pit stop. So I returned to my house and did the Woodlot/Raynor Loop reversed.  Here are the stats- 7.36 miles in 2:00:16 for a 16:20 minute per mile pace with an average heart rate of 115 bpm at an average cadence of 123 spm at a power of 134w at an all out effort of 9 at 60 degrees. Have a blessed day!

Early Start Stops the Fart

  I got out fairly early, but my schedule caught up with me as my body parachuted through the workout. I made it to the inside parking lot, after being a bit behind. I did the Randall route doing 7.65 miles in 2:07:53 for a 16:42 minute per mile pace with an average heart rate of 135 bpm with an elevation gain of 123 spm at an average power of 127w at an all out effort of 9 at a foggy 60 degrees. I’m grateful for the health and the everyday victories. I do not take these blessings for granted. Thank you Lord for supplying my needs.

Sometimes…

 …things fall into place effortlessly and unexpectedly. I woke up at my alarm and felt extremely tired. I decided to do the figure eight with two short out and backs with 5 x Woodlot Hill for 6.97 miles in 1:52:44 for a 16:10 minute per mile pace with an average heart rate of 82 bpm with an elevation gain of 208 feet at an average cadence of 124 spm at an average power of 136w at an all out effort of 9 at a comfortable 57 degrees. Wish Char didn’t have to compound everything that we do. All said though— thankful!

Sliding In

 This has been a busy stretch. I am grateful that most likely things will calm down a little bit, when our company leaves tomorrow. It has been a good visit. It’s just taxing when you are doing your work schedule on top of entertaining. God uses all circumstances— I am grateful that He is in control. Today I did the Kastal/Raynor/Ridge/Woodlot loop with 3 x Ryan, and 4 x Woodlot hill. I did 7.28 miles in 1:56:38 for a 16:01 minute per mile pace with an average heart rate of 135 bpm with an elevation gain of 233 feet at an average cadence of 124 spm at an average power of 136w at an all out effort of 9 at 55 overcast degrees. I have a doctor’s appointments this afternoon, which means half a day. Have a blessed day friend.

Saturday/Monday

 This has been a busy weekend. Char got back from her mission trip on Saturday, and about 90 minutes after, her uncle, cousin, and three second cousins arrived at our house. On Saturday, Rebekah and I did the 10k off from Broadway in Rocky Point doing 6.25 miles in 1:59:50 for a 19:09 minute per mile pace with an average heart rate of 67 bpm with an elevation gain of 61 feet at an average cadence of 110 spm at an average power of 107w at a moderate effort of 4 at 55 breezy degrees.

Monday: I did the 2 x Raynor/Ridge, 3 x Ryan, with two short out and backs for 7.18 miles in 1:56:18 for a 16:12 minute per mile pace with an average heart rate of 79 bpm at an elevation gain of 204 feet at a hard effort of 8. Have a blessed day!

Better

 This morning was my last before Charlotte arrives tomorrow from the DR. I wasn’t sure if the rain would start, but thankfully I made it through the workout dry. Yesterday, my daughter Rebekah visited me for a bit and I had a good talk with my daughter Ericka. I did the Kastal/Woodlot/Randall Workout doing 7.6 miles in 2:04:34 for a 16:23 minute per mile pace with an average heart rate of 149 bpm with an elevation gain of 147 feet at an average cadence of 124 spm at an average power 132w at an all out effort of 9 at 54 degrees. Off to the races! Have a very blessed day!

The Struggle With Self

  We all have insecurities, shortcomings. We all have situations that we don’t handle very well. For me, I don’t handle it well when my wife goes away on her long trips with friends, or on mission trips. I never handle it very well. I inadvertently, say something that indicates my insecurities. Well, let’s say that it happened again. This morning I did the figure 8 with 3 x Ryan, and 4 x Woodlot hill. I did 7.13 miles in 1:57:39 for a 16:30 per mile pace with an average cadence of 124 spm at an average power of 134w at an elevation gain of 185 feet at an average heart rate of 144 bpm at an all out effort of 9 at 54 degrees. Lord thank you that you help me when I am weak!

The Right Amount

 This week I have attempted to scale things back a bit, since I am holding it down at home all alone. Today I did 2 x Raynor Kastal/Ridge , 3 x Ryan, 2 short out and backs for 7.13 for a 16:10 minute per mile pace with an average heart rate of 163 bpm with an elevation gain of 210 feet at an average cadence of 125 spm at an average power of 135w at an all out effort of 9 at a cooler 53 degrees. I am feeling the meniscus tear a bit more when I am driving. Today is himp day, now onto the back half of the week.

South of 7

 It’s funny how you can do something every day, and yet it is still a challenge. It takes an act of the will to do the workouts. Today I decided to do the figure 8 with two short out and backs plus 4 x Woodlot hill for 8.86 miles in 1:51:52 for a 16:18 mile per pace with an average heart rate of 138 bpm an elevation gain of 222 feet at an average cadence of 124 spm at an average power of 135w with an all out effort of 9 at 57 mild drizzly degrees. Have a blessed friends.

Playing it Safe

 An afternoon alone, makes time snail by. I woke up in good season, but didn’t feel like pushing the pace. Plus I had to do a couple of extra sets. I did the 8 x Raynor Hill doing 6.64 miles in 1:49:04 for a 16:25 minute per mile pace with an average heart rate of 133 bpm at an average cadence of 123 spm at an average power of 138w with an elevation gain of 262 feet at an all out effort of 9 at 57 drizzly degrees. I saw the dog walker. He walks along at a good clip. Thank you Lord for good health!

Goodbye Charlotte Walk

  I dropped Charlotte off at church and left for home a bit before 6. I headed home and then went to Rocky Point for a walk on the Greenway trail. I did 8.19 miles in 2:35:54 miles for a 19:02 minute per mile pace with an average heart rate of 74 bpm at an average cadence of 112 spm at an average power of 108w at a moderate effort of 4 at a breezy 58 degrees. The trail was mostly quiet. I have decided to keep moving until my surgery. The thought of missing these workouts for a bit spur me on. Now, I am getting used to not having Charlotte here. This is a regular part of our life. Distance really does make the heart fonder!

Smooth, mostly

 I woke up tired, and with my wife scanning her phone because she couldn’t sleep. I stayed the course, read my Bible, drank coffee, and dressed up for my workout. Fortunately, the thunder and rain had stopped. The weather was fairly mild. It was another short day. I did the Kastal, Woodlot, and Randall Loop doing 7.64 miles in 2:00:29 for a 15:46 minute per pace, with an average heart rate of 135 bpm with an elevation gain of 129 feet, at an average cadence of 124 spm, at an average power of 138w, at an all out effort of 9, at 56 degrees. I also got my strength work in and got a good parking space at work. Lord willing GoBurger tonight. Charlotte leaves for the DR on Sunday. Lord please use her!

Hello May

 I had to be awakened by my alarm this morning, but that’s okay. I just woke up and kicked into gear as I knew that on Thursdays my Bible reading is short. I got around fairly quickly, and out the door just before 4. I was commit doing the Longwood Loop. Fortunately, my pace was decent on this cool spring morning. It was a little darker as it was partly cloudy. I did 8.28 miles in 2:10:55 for a 15:48 minute per mile pace at an average heart rate of 91 bpm with an elevation gain of 247 feet at an average cadence of 127 spm at an average power of 139w at a hard effort of 7 at 48 degrees. Today I was just committed to following the plan. The strength work went well. I also had a nice talk with my brother and got a nice parking spot. Thank you Lord!