Jello Everyone

  This morning I began my preparation for my colonoscopy tomorrow. The day started off with black coffee. I did the figure 8 loop with a short out and back and 4 x Woodlot hill for 6.76 min 1:52:11 for a 16:35 minute per mile pace with an average heart rate of 118 bpm with an elevation gain of 222 feet at an average cadence of 126 spm at an average power of 132w at a temp of 46 cloudy degrees. I had some white grape juice and then did my an and strength work. The commute was good today and thankfully there will be no commute tomorrow. Pray that I get in early. Have a blessed day friends!

The Moment

 Kind of a mental change that I have been making is to realize the blessing of the moment. I have always had a habit of looking forward to something in the future. I mean I still try to keep to my routine, but now I am realizing that in this very moment there is something good happening. God is in the moment as well as being in the future. Today I did the 2 x short out and back, 3 x Ryan, and 2 x Raynor/Ridge for 7.09 miles in 1:58:45 for a 16:42 minute per mile pace at an average heart rate of 95 bpm with an elevation gain of 196 feet at an average cadence of 126 spm at an average power of  127w at a temp of 44 degrees. Looking forward to vacation next week. God bless!

Saturday-Sunday-Monday

 Saturday: I had a 9 am blood draw at the doctor’s office and I followed it up with a Greenway Port Jeff to East Setauket walk with a halfway stop at Starbucks. I like the weekend walks as they are a bonus and slower and usually off road. It had a been over a year since I have non this particular part of the trail. I did 7.48 in 2:25:25 for a few 19:25 minute per mile pace with an average heart rate of 72 bpm with an elevation gain of 544 feet at an average cadence of 113 spm at an average power of 114w at a cooly comfortable 47 degrees. It was nice to get out on this trail again.

Sunday: Rebekah came over and we did a 3.18 mile loop at the Randall game preserve. The conditions were beautiful. I really enjoy the varied terrain on this loop. We averaged 20:31 minutes per mile pace with an average heart rate of 73 bpm at an average cadence of 111 spm at an average power of 102w at an elevation gain of 109 feet at 46 sunny degrees. We finished things off with a trip to Starbucks.

Monday: I did the 8 x Raynor Hill workout doing 6.68 miles in 1:54:11 for a 17:05 minute per mile pace with an average heart rate of 103 bpm with an elevation gain of 310 feet at an average cadence of 125 spm at an average power of 132w at 46 cloudy degrees. I have my second gel injection, Lord willing , this afternoon. I am grateful for the health to keep training- thank you Lord!

Low Profile

 I have been doing my blog now for nearly 20 years. I was inspired to start, when I began reading and enjoying my friend Andy’s Downeastrunning blog many years ago. Andy had a way of describing his workouts such that you felt as if you were there with him. Me, usually my blog is brief and boring— but I have been consistent. It’s the type of thing that I hope my daughters and grandchildren read at some point may even after my passing and gain a little glimpse of what was going on in there father’s or grandfather’s head. I don’t really see myself as an inspirational character, but I am interested in understanding others. The understanding process is a two way street, and this blog is a little bit of me sharing.

  This morning I did the 2 x Ridge/Raynor and 2 short out and backs and 3 x Ryan Ave for 7.17 miles in 1:55:11 for a 16:03 minute per mile pace at an average heart rate of 127 bpm at an average power of 135 bpm with an elevation gain of 229 feet at 38 cloudy degrees. The funny thing is that I felt tired and slow when in fact I was going faster today. Tonight is the last night of sleeping alone for awhile with Char finishing up her mission trip in the DR. Looking forward to the weekend start with a blood draw tomorrow morning at 9. Have a blessed day!

Moving by Feel

 Things are always different when Char is not around. She does so many things and is always on a whirlwind tour of life. So while I miss her, I also catch my breath and simplify things. I make things as easy as possible. This morning I found myself a bit behind because I had to work on one of my workout accessories. I chose to do the figure eight workout plus a short out and back and 4 x Woodlot Hill in reverse for 6.80 miles in 1:51:59 for a 16:27 minute per mile pace with an average heart rate of 107 bpm at an average cadence of 126 spm at an average power of 134w with an elevation gain of 243 feet at 34 degrees. The good thing about early morning workouts is that you hardly are aware that you are working out. God bless you my friends!

Different Direction

 There are a couple of constants in training— nagging pain, and changing things up a little. I am limited a bit by my time, so my routes basically have to be a certain length so that I can complete my core strength work and get to school on time. This morning I did the 2 x Ridge/Raynor and 3 x Ryan, and out and back for 6.99 miles in 1:55:14 for a 16:29 minute per mile pace with an average heart rate of 102 bpm with an elevation gain of 196 feet at an average cadence of 126 spm at an average power of 131w at 36 breezy degrees. I am getting by, but I just feel like that I have no reserve. Lord, I thank you that you give me my daily bread!

Out of It

 The time change and having Charlotte gone saving the world kind of puts me in a lonely state of mind. Ever since I got my gel shots in my knees yesterday I’ve felt a bit weird. All things considered, I had a decent workout. I did the hills of Raynor doing 6.68 miles in 1:50:12 for a 16:29 minute per mile pace with an average heart rate of 130 bpm with an elevation gain of 275 feet at an average cadence of 125 spm at an average power of 138w at a temperature of 50 degrees with a good breeze blowing steadily. I had a decent strength workout. I have been wearing a brace for my right ankle as it feels a little weird. Thank you Lord for always providing regardless of the circumstance.