Randall : After the Rain

 I was committed to doing my Friday walk of the Randall Loop. I have been tired in the mornings, but slowly kind of gain a little steam as the day goes on. The morning walk is when I pray and listen to Christian pastors on the radio.  God has blessed me to have this time. It is a sacrifice of getting up very early. The reward is peace and quiet and a great start to the day. The streets were in good shape considering how bad the weather was yesterday. I did 6.40 miles, the fabulous 40, and 2 x Gym Proloux curls and presses. I felt a bit behind schedule, but things worked out okay. I am looking forward to the weekend, except that Charlotte is leaving for the DR on Sunday.  Have a blessed day friends!

Kind of Back to the Routine

  I am getting up really early, but not as early as I had been last year. My intensity is going down a bit, but that’s intentional. You need energy to live life and to enjoy it. This morning I did 2 x Woodlot with a short out and back for 6.27 miles at a moderate effort, the fabulous 40, hex bar deadlifts, and 3 sets of Gym Proloux bench presses. I made it to work on time. Thank you Lord for simple pleasures.

Early Start in Slow Motion

  I intended to get out early so that I could get a 10 k walk in. I succeeded, but due to being tired I went at about a 20 minute per mile pace getting me back at my usual time. I also did the fab 40, 2 super sets of curls and gym Proloux presses, and one super set of core trainer presses and rows. Despite getting out a bit later, I made it to work on time. I have Bible Study and PT tonight, so it’s a busy time. Thank you Lord for your strength, as I have been tired today.

Fatigue Can Make You A Dummy

 I got up this morning at quarter till 4. I was not energetic, but I can deal even when I am not my best. Everything was just a step behind today. I think that this was due to fatigue. I found myself at every step, just a bit behind. My pace on my walk was a bit slower than yesterday. I did the Kastal, Ridge, Raynor, Woodlot figure 8 doing 6.20 at an 8 hard effort, the fabulous 40, 3 sets of Gym Proloux bench presses, and one set of 10 hex bar deadlifts. My leg didn’t shoot straight through the leg in my underwear. Fatigue makes you slow. Thankfully, I made it to work on time. Thank you Lord!

Sunday/Monday

 Sunday- I did the Wading River Hollow/Smith Road Loop, doing the fab 40 and 3 x Gym Proloux Bench Presses and I set of regular. I did two sets of goblet squats and quad stretches.

Monday- I didn’t sleep great or for that long, but thankfully I didn’t my shorter workout since I have physical therapy tonight. I didn’t sleep great 3.73 miles with 7 x Woodlot hill, the fab 40, 1 super set of core trainer presses and bent rows, 2 super sets of curls and presses, and 10 minutes on the recumbent bike. I attempt to do 3 / 10 minute walks at work and physical therapy. The lesser workouts have given me a new lease on my workouts. You’re not stressed and tired when you stay within yourself or as my old mentor used to say “stay on top of your workouts “. Thank you Lord. I am looking forward to returning to Maine!!

Committed

 I am attempting to do  for10 k walks a week with one active recovery day and two shorter days plus biking with fab 40  forty and strength training each day. This morning I did the Kastal/Ridge/Raynor loop. I didn’t get the most sleep, but I did manage to get the work in. I was walking a bit slower today. I got home and did the fabulous 40 plus, 3 x sets of 15 bench presses, plus a set of 10 deadlifts. Sometimes the Lord directs you through the circumstances of your life to get you to make changes. Doing less mileage is definitely giving me more energy and enthusiasm for life. Thank you Jesus! I’m tired!

Wednesday, Thursday

 Wednesday- I decided to try the Wading River Hollow Road and Smith Road Loop for 6.19 miles, the fabulous 40, and Gym Proloux bench presses.

Thursday- 3.64 plus 7 x Woodlot Hill, 10 minutes exercise bike, fabulous 40, 1 set core bar presses and rows, 2 super sets of Gym Proloux curls/presses. I will try to mix up my workouts. Variety and easy workouts are important. 

Have a blessed day friends! Pressed for time.

Tired Tuesday

   I slept well, and enjoyed a comfortable night’s rest next to my beautiful Charlotte. Charlotte will be spending the next two nights at her parents as her father is going to Iowa for a couple of days. I can sense that PT is nearing an end. I still have a bit to go on my rehab, but I have the tools to complete the task. As much as I look forward to PT, it takes a lot of time and mental energy. There are seasons in life, I feel like this season is closing and for all practical reasons—it is coming to a close. This morning I decided to do the Woodlot, Kastal, Ridge figure 8 loop for 6.22 miles in 1:59:07 for a 19:09 minute per mile pace with an elevation gain of 112 feet at an average cadence of 112 spm at an average heart rate of 77 bpm at a moderate effort of 5 at a dark clear 49 degrees. I then did the fab 40, 1 super set of weight core trainer presses and rows, and two super sets of curls and presses with the Gym Proloux bands.

    I read two things that stood out to me recently:1) The biggest part of success is just showing up 2) It is important to be mentally living in the present. Living with such a successful person it is sometimes intimidating as I can’t compare to her success, but I can be me and do the things that I am supposed to do. Have a blessed day!

Rainy Monday!!

 I was surprised to wake up to the sound of rain pounding on the air conditioner. I decided to do the Woodlot and 7 x Woodlot hill, 10 minutes recumbent bike, fab 40, 1 set weight bench press and 3 x band bench press. I will attempt the 3 x the block loop at work plus physical therapy. I am once again plotting a new workout pattern which really keeps it fresh and effective. Looking forward to another week!

Busy Weekend

  On Saturday, it was technically an off day, but I got a lot of activity with the Alzheimer’s walk, recumbent bike, and mowing the lawn. I have been doing snack size workouts, which allows me to have more energy during the day. This morning I did a 6.34 mile walk at an 18:25 minute per mile pace , recumbent bike, 2 sets of presses and rows, 2 sets of band presses and curls, and the fab 40.

   The knee replacement has been a game changer. The pain is gone, and the performance is slowly improving. The artificial knee is starting to feel more like my natural one. I am grateful for medical technology. Thank you Lord for using me!

Friday Finish

 I woke up a bit earlier hoping to do one of my 10 k loops.. I love the mornings in early autumn. There is often a breeze with nice cool temps. I appreciate my morning workout. I am so glad that the days of pain meds and constant icing are over. Thanks to the Gym Proloux, Ihave been able to maintain my strength and strength workouts. I am combining Gym Proloux with my previous weight training. This morning I did 6.36 miles at a 19:10 minute per mile pace at an all out effort. I then did the fab 40, and strength training combing gym Proloux and the core training bar of presses and bent rowing. I am a bit tired now, but pleasantly so. I have a 2 mile walk for Alzheimer’s tomorrow. God bless you my friends.

Wednesday/Thursday

 Wednesday- I did the 4.07 miles of Kastal, 3 x Ryan, short out and back , on Raynor/Ridge plus, 1 set of weight presses and rows and 2 sets of band presses and curls, fab 40 , and 10 minutes on the recumbent bike.

Thursday- I did the Kastal, Ridge, Raynor, Woodlot loop of 6.29 miles, 1 set of deadlifts on the hexbar, the fab 40, and 3 sets of band bench presses.

I have been dealing with some metatarsal irritation. Thankfully it is improving through prayer and God’s guidance. Today is my daughter Ericka’s 32 birthday! God is so good!

Normal Tuesday

 My right foot has been a little tender so I taped it up. I did my standard workout after 3 days of longer workouts. I’m trying to ease my way back and realize that I don’t have to do max workouts. I did the Woodlot Loop with 7 or 8 hill walks/ the fabulous 40 , 10 minutes on the recumbent bike, 1 set of weight bench presses, and 3 sets of resistance chord bench presses. I try to do 3 10 minute walks throughout the day. I am so grateful for the workout. God bless you!

Sunday /Monday

 Sunday- I did 6.25 miles in 1:58:55 for a 19:00 minute per mile pace with an average cadence of 112 spm with an average heart rate of 72 bpm with an. Elevation gain of 75 degrees. On the Greenway trail in Rocky Point heading eastward.

Monday: I did Raynor/Kastal/Ridge/Randall/Whiskey:Raynor for 6.37 miles in 2:04:54 for a 19:14 minute per mile pace with an elevation gain of 187 feet with an average heart rate of 74 bpm on a stormy rainy windy day. 

Sunday- Fabulous forty and 4 x bench weights.

Monday-2 super set of presses on core trainer and 2 super sets of curls an presses on bands plus fab forty. Doing physical thenow.

Stretching it Out

 Today I got out a bit earlier, so I attempted to do a longer walk. I did Raynor, Kastal, Ridge, Raynor, Woodlot, and Raynor for 6.24 miles, the fabulous 40, and bench press with bands. I’m feeling my way through my training while enjoying the process and being grateful for improvement. Working with the knee replacement is a process, but it is definitely an improvement with the improved function and the absence of pain. Have a blessed weekend. Thank you Lord.

Wednesday/Thursday

 Wednesday- 3.72 miles

Thursday-3.68 miles

Each of these days I followed it up with the fabulous 40, recumbent bike, and strength band training . Wednesday was a strong day. I mostly powered through the workout. On Thursday I was on the slow and tired side. I am grateful for the sense of accomplishment when I get the workout in. I saw two ladies walking on Thursday. Other than that, it has been quite quiet. Looking forward to Charlotte arriving tomorrow, Lord willing.

Early Start, same result

 I got out earlier. I went a bit further and still got back early. At the end of the day my tiredness slowed me down to my usual arrival time at school.  I added one set of 15 deadlifts to my press and curl day.  I did the Kastal and 3 x Ryan loop for a bit over 4 miles, plus 3 sets of curls and presses, 1 set of 15 hex bar deadlifts , the fabulous 40, and 10 minutes on the recumbent bike.

Yesterday was a long day for me, yet I didn’t sleep the best. I just go with it and don’t try to figure it out. I am grateful for God’s provision each day! Have a blessed day friends!

Trail Sunday/Woodlot Monday

 Sunday- I did the 5 mile Brookhaven Loop plus all strength, an, PT, and Bike work. I was feeling lonely, so I exercised each day.

Monday- I did the 3.7 Woodlot plus 7 x the hill loop, plus- the fab 40 , the bike , and strength band bench work plus 1 set of weights BP.

I have physical therapy tonight. I’m missing Char.

Have a blessed day. In a hurry with the other PE teacher out today.

Wednesday-Thursday-Friday

  It’s been a busy time, even with the day vacations. With PT twice a week and with Bible Study and Doctor’s appointments— I have been busy— at least for me. 

Wednesday-3.72 miles 

Thursday-5.12 miles 

Friday-3.65 miles 

Each day also has recumbent bike 10 minutes, the fabulous 40, and strength work.

I found out that I can do any of my weight exercises, just can’t jump. Slowly, I am trying to build back to where I was. I’m still continuing with PT.  Charlotte is gone for the next week. Boy, it seems as if she has been gone a lot. I will miss her!