A Cold and Blustery Morning

  I got out a bit earlier than yesterday. I managed to get in half of my strength work in before I headed out. I went pretty much the same route as yesterday, but I headed east on the Ocean road rather than west. The eastern route was more secluded. This route is perfect in that it is beautiful and almost no traffic. I am so blessed to have come across this route. Here are the stats: 8.25 miles in 2:32:59 for an 18:32 minute per mile pace with an average cadence of 115 spm at an average power of 113w with an average heart rate of 76 bpm with an elevation gain of 289 feet at a moderate effort of 4 at a chilling and windy 17 degrees. Newport has been a great place to go to recharge my batteries. I’ve learned to enjoy the change of pace and scenery. So far I am really enjoying this vacation. So blessed to have the health and resources to enjoy this trip. Thank you Lord for this special time with Charlotte!

Saturday-Wertheim, Monday- Newport, RI

 Saturday- 6.77 miles in 2:24:19 for a 21:19 icy minute per mile pace with an average heart rate of 70 bpm with an elevation gain of 110 feet at an average cadence of 109 spm at an average power of 97w at a moderate of 6 at 32 degrees. Char was doing a wedding so I decided to enjoy the beauty of Wertheim before the afternoon snow came. A worthwhile and pleasant walk.

Monday in Newport R.I.: I was committed to going out, but really had no idea where to go. The Lord directed me perfectly on a beautiful idyllic 8.18 miles along dramatic Oceanside at an 18:42 minute per mile pace with an average heart rate of 80 bpm at an average cadence of 114 spm at an average power of 113w with an elevation gain of 265 feet at a moderate effort of 6 at a windy biting 26 degrees. This was one of my favorite walks in quite some time. Be blessed friends!

Duplicating a Positive

 I enjoyed the loop that I did yesterday which was  Raynor/Kastal/Ridge, short out and back on Kastal, 3 x Ryan, Raynor/Woodlot with 4 x Woodlot Hill for 7.25 miles in 1:57:36 for a 16:13 minute per mile pace with an average heart rate of 120 bpm with an elevation gain of 235 feet at an average cadence of 125 spm at an average power of 135w at an all out effort of 9 at 29 degrees. I did my slightly modified version of my bench and leg workout adding curls. Modifying is an important facet of my workouts lately. Have a blessed day! Looking forward to Winter vacation and am praying to Jesus for good health and safety.

Allowing That Positive Feeling

 Lately, I have had a feeling of satisfaction. I am grateful for the things that I have been able to do. Things have fallen into place in most situations—and I can only attribute it to the Lord’s plan. I have been enjoying the two hours of good Bible teaching that I listen to as I walk and pray so very early in the morning. My strength workouts have also gone well. I started out doing my 7 mile 2 x Ridge/Kastal/Raynor with a short out and back and 3 x Ryan— but I replaced the second lap with Woodlot/Raynor with 4 x Woodlot hill. I did 7.31 in 2:00:37 for a 16:30 minute per mile pace with an average heart rate of 150 bpm with an elevation gain of 307 feet with an average cadence of 124 spm at an average power of 131w at an all out effort of 9 at a drizzly 37 degrees. So far this day is awesome!!

Making Gains in the Snow

 When snow is in the forecast I prepare myself for disappointment. I know that I will have to do my workout, shovel out, and go to work while everyone else in Ridge nestles in for more rest. I decided to do the hill workout since that part of the road was in decent shape. I did 8 x Raynor Hill doing 6.62 miles in 1:49:27 for a 16:32 minute per mile pace with an average heart rate of 88 bpm with an elevation gain of 284 feet at an average cadence of 124 spm at an average power of 137w at an all out effort of 9 at a light snowy 30 degrees. Thankfully, I was able to get everything shoveled and the cars dusted off from snow. I even made it to work on time and got the strength work in. Thank you Lord!

The Beauty of Habit

  I was tired as I woke up just before my alarm went off. I could always comfortably roll back in bed and snuggle close to my wife. But then I know that my routine prepares me for the day. You cannot strengthen your body with a part time regimen. So I gladly with faith continued out the door. My headphones didn’t take a charge so I headed out my figure 8 loop in silence. Coming around for my second loop, I had to take a pit stop. I took the time to get my headphones and heat up the water for my wife’s tea. All in all, things turned out pretty well. I did 6.75 miles in 1:49:59 for a 16:17 minute per mile pace at an average cadence of 15 spm at an average power of 137w at an average heart rate of 104 bpm with an elevation gain of 213 feet at 19 degrees. I was happy with the workout and the strength work.

Super Bowl Shuffle

 I headed out this morning a little tired as I watched the Super Bowl and got to bed about an hour later than usual. I still kept the faith and headed out the door. I did 2 x Raynor/Ridge with one short Raynor Hill and back for 6.93 miles in 1:53:32 for a 16:22 minute per mile pace with an average heart rate of 104 bpm with an elevation gain of 184 feet at an average cadence of 124 spm at an average power of 132w at an all out effort of 9 at 25 degrees.

Saturday: 8.47 miles in 2:38:26 for an 18:42 minute per mile pace with an average heart rate of 73 bpm with an elevation gain of 181 feet at an average cadence of 115 spm at an average power of 111w at a moderate effort of 4 at 31 degrees.I had decent strength workouts too. Have a blessed day friends!