Finishing With Enthusiasm

  I have been thankfully optimistic in my outlook lately. I am looking forward to February break in Newport, RI with Charlotte. I am also excited that we have a couple of potential snowstorms coming our way. The Super Bowl is on Sunday, Char’s birthday. My parents celebrate their 61’st Anniversary on Saturday. My parade a blessing. This morning I did the 2x Ridge/Raynor with an up and back on the first hill on Raynor for 6.94 miles in 1:56:36 for a 16:44 minute per mile pace with an average heart rate of 96bpm at an average cadence of 123 spm at an average power of 128w at a moderate effort of 6 at 39 degrees. Looking forward to GoBurger, the weekend, and sleeping in.

Raynor in the Snow

  My daughter who works in the local school had a two hour delay. The buses that I usually see at the end of my workout were not around. Fortunately, the hill that I work out on had been salted. 7 of my 8 hill climbs were done on basically bare roads. I’m grateful that my instinct had me do this workout. I did 6.64 miles in 1:50:00 minutes for a 16:33 minute per mile pace at an average cadence of 124 spm at an average power of 138w at an average heart rate of 101 bpm at an average all out effort of 9. I was able to get my strength work in and was only late one minute to work. Thank you oh Lord.

Surprised

 I woke up knowing that I have been a little behind in speed and strength. Still, I feel so good after working out. I did the figure 8 with 2 short out and backs and 4 x Woodlot Hill for 6.82 miles in 1:50:38 for a 16:12 minute per mile pace at a cadence of 125 spm at a power of 135w with an average heart rate of 88 bpm with an elevation gain of 196 feet at an all out effort of 9 at a temperature of 25 degrees. The Lord sent a song to me that I needed to hear this morning! Thank you Lord for your presence!

Comfort Workout

 When I woke up, I just had a feeling that I was a little off on my energy level. I decided to do the hill workout which is my shortest workout and also is close to home. My aches and pains were more evident today. My cortisone shot lasts about a month. The shot allows me to go at a faster pace. I haven’t dropped below 16 per mile in about a week. I did 6.62 miles in 1:51:40 for a 16:51 minute per mile pace at an average cadence of 123 spm at an average power of 133w at an average heart rate of 105 bpm with an elevation gain of 265 feet at an all out effort of 9 at 42 degrees. My strength workout went alright, just can’t get below a 90 degree squat with my torn meniscus aching. I am also feeling the effects of a minor cold. Thank you Lord for your strength!

Keep it Going

  I didn’t have any off days, although I did regular walking this weekend. I enjoy walking and am grateful to be able to keep it up. This morning I did 2 x Raynor/Ridge with one times extra up the first Raynor Hill for 6.94 miles in 1:53:22 for a 16:20 minute per mile pace with an average heart rate of 116 bpm and an elevation gain of 187 feet at an average cadence of 124 spm at an average power of 134w at an all out effort of 9 at a temp of 33 degrees. I’m grateful that my weight has dropped about 5. I think due to the Cider/Vinegar supplement that I have been taking. Even though church has been a drag, I know that the Lord has me there for His purpose. I can’t give up on it. Have a blessed day!

Snack Workout

 I did a little hike just because I was feeling groggy. I did the trail just off Middle Country Road. The Environment Cops were sitting there. I did 3.48 min 1:11:01 for a 20:23 minute per mile pace for an average heart rate of 76 bpm at an average cadence of 108 spm at an average power of 106w at an easy effort of 3 at 18 degrees. It was a pleasant walk and the skies were pleasant and clear. I dining strength work and now Zi am taking it easy. Have a blessed day!

Peaceful in spite of the Parting

  My wife is starting a new phase of her life, stretching a birthday into a birthday month. Today Char left at around 8 O’clock for a day out with Lynn and Nancy for a surprise birthday getaway. I stayed in bed for just a bit and then headed for Rocky Point. First I went to Jiffy Lube for an oil change and a tire rotation. I knew that on a Saturday morning, there would few people getting oil changes. I was fortunately correct. I was able to get the job done before heading to Starbucks and getting a blueberry muffin and Flat White from Bekah. I then headed to the trail. The trail was mostly ice free and it was sunny and breezy. Not many people out and around. I did 8.26 miles in 2:33:33 for an 18:35 minute per mile pace with an average heart rate of 69 bpm with an elevation gain of 132 feet at an average cadence of 114 spm with a power of 111w at a moderate effort of 4 at 33 degrees. Today has been pleasantly productive. Thank you Lord for your blessings!