Doing the Easier

 This morning I was not quite sure what I would be four or a workout. When I got my workout gear on I realized that I needed to go the easier route. I did the figure 8 loop followed by strength training. Here are my stats: 6.75 miles in 1:54:31 for a 16:57 minute per mile pace with an heart rate of 81 bpm with an elevation gain of 211 feet at an average cadence of 124 spm at an average power of 129w at a moderate effort 4 at 40 degrees. I had a decent workout and made it to work in plenty of time. My wife isn’t feeling well. Hopefully she feels better soon! Have a blessed day!

Sunday/Monday

 Sunday- Rebekah and I did an easy walk down the trail at Rocky Point. It was cool and drizzly: 4 miles in in 1:17:31 for a 19:21 minute per mile pace with an average heart rate of 67 bpm with an elevation gain of 116 feet at an average cadence of 114 spm with an average power 106w at an easy effort of 3 at 43 degrees. We went to Starbucks afterwards. We shared some stories and frustrations. It was a good time together!

Monday- I started out thinking of doing the original figure 8 , but quickly switched to the 8 x Hill workout on Raynor. I did 6.57 miles in 1:51:52 for a 17:01 minute per mile pace at an average heart rate of 104 bpm with an elevation gain of 313 feet at an average cadence of 126 spm at an average power of 134w at a moderate effort of of 6 at a light raining 42 degrees. I am satisfied with my workouts at this point, but I really don’t have much to say other than that I am looking forward to going to Maine, Lord willing, next week. Have a blessed day!

Calverton on A Cool Drizzly Saturday

 My wife had an early start to the day with WW sessions lined up for the morning. I decided to keep the early momentum going and do some sort of hike. I wasn’t sure exactly which hike I was going to do. I wasn’t sure literally going to get in the car and let instinct take over. Well, I ended up heading to Calverton. This is my remaining 9 mile standard course, so I feel like I need keep this course in my repertoire from time to time. Here are the stats— 9.27 miles in 2:55:37 for an 18:56 minutes per mile with an average heart rate of 73 bpm with an average cadence of 114 spm at an average power of 111w at a moderate effort of 4 at 47 degrees. I am trying to get what work I can in before my knee replacement. It’s been kind of hectic. Lord, help me to be faithful.

The Storm before the Calm

 Today was a day of tiny, little things not being quite the way that they should be. There was an accident on Sunrise and a big slowdown on Meadowbrook. I made it on the final minute to work. Thankfully, I got my workout and strength work in. Here are the stats— 7.55 miles in 2:04:20 for a 16:28 minute per mile pace with an average heart rate of 80 bpm with an elevation gain of 119 feet at an average cadence of 123 spm at an average power of 130w at an average effort of 5 at a moist and balmy 61 degrees. My first day wearing shorts. Things were a little rough, but it worked out. Thank you Lord— it’s Friday!

Backing Off

 Today I wanted to do my new loop, but I just couldn’t move myself around quickly enough. I tried my new head phones which was nice. They are a new style, but cool. It was a cool drizzly day. It worked out to do the easy route. Traffic was a bit slower, so I made it to work right on time. I wasn’t able to park in the staff lot, but that’s okay. Here are my stats- 6.79 miles in in 1:53:58 for a 16:46 minute per mile pace with an average heart rate of 81 bpm at an average cadence of 124 spm at an average power of 133w at a moderate effort of 5 at 45 degrees. 

We had a nice birthday celebration for Ruby last night! Family time is good time! God bless!

Cool Wednesday

 The temp was on the cooler side this morning. I made it out the door on the early side of on time. I decided to do my new loop. The thing that I like about this loop is that there is only very little back track. I hit most of my walking bench marks. I did 7.58 miles in 2:02:42 for a 16:11 minute per mile pace with an average heart rate of 91 bpm at an average cadence of 125 spm at an average power of 135w at an elevation gain of 115 feet at an all out effort of 9 at a chilly 34 degrees. So far so good! PTL!

Minimal Begets Maximum

 This morning I seemed to be just a tiny bit behind in everything that I was doing. I had hopes of doing my new longer loop, but I just didn’t have the resolve to struggle through today’s workout. I did 2 x short out and backs, Ridge, and 4 x Woodlot Hill for 6.80 miles in 1:55:34 for a 17:00 per mile pace with an average heart rate of 126 bpm at an average cadence of 123 spm at an average power of 128w at an all out effort of 9 at a damp and cool 48 degrees. Thankfully I got my strength work in and got a parking spot in our lot. Thank you Lord!

Down but Not Out

 I’m kind of a comfort guy. I like things to be straightforward and routine. Today I was awake a bit early, which made me a bit tired. I also know that this is the last day of the month to get an inspection. So I ended my bus duty a little early to take my car into the garage. I did the old time 7 miler with Kastal and 3 x Ryan. I did 7.10 in 1:56:31 for a 16:24 minute per mile pace with an average heart rate of 136 bpm with an elevation gain of 210 feet at an average cadence of 124 spm at an average power of 133w with an all out effort of 9 at a cloudy temp of 50 which seemed mild. I got a bloody nose by Alfredo’s pizza. It took all the paper that I had to stop the bleeding. 🩸 I missed a clean on my weight press, I think due to fatigue. Looking to the Lord for strength. Amen!

Overcast Sunday

 We have been having a visitor from Scotland here since Friday. We’ve had a good visit. Yesterday, we took a trip to Montauk. This weekend has been a mildly pleasant one. This morning I headed to Rocky Point to the trail. My motto is to keep busy right up until the surgery, by the grace of God. It’s important to have goals. It’s also important to have things to look forward to. I am looking forward to going to Maine. My hope is to visit both my daughters and my parents. I cut my 8 mile walk a bit short, so that I could get my strength work,Rebekah visit, and pick up Ericka and the girls. I did 7.45 miles in 2:16:31 for an 18:19 minute per mile pace with an average heart rate of 71 bpm with an elevation gain of 131 feet at an average cadence of 117 spm at an average power of 112w at a moderate effort of 4 at an overcast 41 degrees. I am thankful at how things went. I know that within the mundane and boring of life, God is at works in the lives of each believer to accomplish His purposes.

Hope

 This morning, the key thought- HOPE. The Lord has made this time in my life a pleasant time. Timing for workouts and work and life has been pretty good. This morning I did the same loop that I did yesterday. I did 7.56 mini 2:02:39 for a 16:13 minute per mile pace with an average heart rate of 106 bpm with an elevation gain of 126 feet at an average cadence of 125 spm at an average power of 134w at an all out effort of of 9 at 40 degrees. Hamburger night tonight and Joe’s remembrance service . God bless!

The Wonders of Modern Medicine

 Today, my main objective was to try a different route. I need a route with few steep downslopes— as this aggravates my knees. I did a version of an old route — Raynor, Kastal, Whiskey, Woodlot, Randall, and back Whiskey to Raynor. It was a cooler morning, but it was clear. I did 7.56 for a 16:11 minute per mile pace with an elevation gain of 126 feet at an average heart rate of 140 bpm at a cadence of 127 spm at an average poof 134w at an all out effort 9 at 33 degrees. Thanks to a mild prescription from my primary care doctor, I am feeling far less pain. It’s nice to get help from my doctor. Have a blessed day!

It’s the Little Things

 I was so tired when I woke up this morning and I was disappointed that I forgot my morning luxury of a coffee beside my bed. But , I kept my routine and got out the door on time. At the start I was going to try a new route, but I settled on my 8 x Hill workout on Raynor. I did 6.61 in 1:53:07 for a 17:06 minute per mile pace with an average heart rate of 124 bpm with an elevation gain of 277 feet with an average cadence of 125 spm with an average power of 132w at an all out effort of 9 at 38 partly cloudy degrees. My knees were feeling sore during the workout. Thankfully, after the workout I was able to start my leg routine. The Aleve and Solonapas definitely helped my knees feel better. Have a blessed day friends. It’s the little things that often bring joy!

The Blessings of Perseverance

 Today I felt tired and slow. I feel kind of out of it. It seems the best that I can muster is a nothing faster than a brisk walk. When I get out of the car, I feel like Fred G. Sanford wobbling about. But, to have the health to do these things is a blessing. I did the old figure 8 doing 6.83 miles in 1:57:42 for a 17:13 minute per mile pace at an average heart rate of 84 bpm with an elevation gain of 183 feet at an average cadence and power of 124(w)at a moderate effort of 5 at a cloudy 43 degrees. Somehow, I feel a contentment in this feeling old but being healthy time in my life. God bless!

The Beginning of a Damp Cold Rainy Day

 This was a morning when I was up and mostly ready to start another week. The older I get, the more I realize the value of time. So I began another week on the roads of Ridge. I started out with the intent to do the old figure 8, but after doing the first short out and back I decided to do the 8 x hill workout on Raynor Road. I was slightly stiff and off, but I stayed positive. I did 6.67 miles in 1:53:33 for a 17:01 minute per mile pace with an average heart rate of 120 bpm with an elevation gain of 319 feet at an average cadence of 125 spm with an average power of 135w at an all out effort of 9 at a drizzly cool 37 degrees. I’m feeling off, but I am trusting God to work when I am not at 100%!

Mount Sinai on a Sunday Morning

  I knew that my daughter Ericka would not be going to church, so I attempted the 8 miler from Rocky Point to Mount Sinai. It was a sunny and cool early spring morning. My knees were a little sore, but my easy pace was okay. I did 8.22 miles in 2:30:09 for an 18:15 minute per mile pace at an average cadence of 117 spm with an average power of 113w with an average heart rate of 74 bpm with an elevation gain of 179 feet at an average effort of 5 at 31 degrees. I saw a number of other walkers and runners on the trail. I find that being active kind of helps me engage in the day better. It’s supposed to rain tomorrow. Have a blessed day!

On Fumes after a Long Day

 I woke up at my usual time just before my alarm goes off. I had a short Bible reading so I was in the kitchen a bit sooner than usual. I needed the buffer to cover up my slow moving body. I did my new figure 8. I could tell by the Bible radio shows and my landmarks that I was behind schedule, but I remained positive and tried to enjoy this quiet morning. I even got my strength work in and made it to work on the earlier side of things. I am even kind of looking forward to the men’s get together at church tonight and hopefully a lazy morning with Char tomorrow. Here are my results, 7.15 miles in 2:02:54 for a 17:11 minute per mile pace at an average cadence of 124 spm at an powerful of 126w with an average heart rate of 124 bpm with an elevation gain of 239 feet at an all out effort of 9 at a windy 44 degrees. I long for the warm days of winter;)! God bless you this Friday morning!

Change Up

 I was very slightly ahead of schedule, so I decided to head for the longer Longwood Loop. This is a shortened student day and a long school day. I couldn’t do this everyday, but every once in a while this is a good change and it is one of my favorite loops. I did 8.16 miles in 2:11:46 for a 16:09 minute per mile pace with an average heart rate of 162 bpm with an elevation gain of 278 feet at an average cadence of 126 spm at an average power of 137w at an all out effort of 9 at a drizzly foggy 41 degrees. The gamble payed off and I even made it in plenty of time for work. Have a blessed day friends!

Go For It

 This morning I decided to try my kind of new standard workout— the new figure 8. One motivating thought that keeps me going, is the good feeling of being in the comfort my car on the way to school, knowing that my fitness work is complete and the feeling of calmness and satisfaction. I did 7.19 miles in 1:58:01 for a 16:24 minute per mile pace with an average heart rate of 113 bpm with an elevation gain of 233 feet at an average cadence of 127 spm at an average power of 132w at an all out effort of 9 at 35 degrees. I am feeling tired , but am very happy to be in a new school. God bless!

Into the Darkness

  The mornings have been really dark here with the time change and morning cloudiness. This morning I woke up before my alarm, but still enjoying the comfort of my bed. I quickly reminded myself of how a few days ago I was unable to go for my morning workout and even struggled to get through a day of work. I have been trying to find the joy in the moments of the day. Today my daughter Rebekah has a doctor’s appointment where she is possibly confronting a life-long condition. Today is also my second oldest grandson’s 10th birthday. My precious Charlotte is coming home today after 5 days taking care of her mother while her father takes a mini-vacation. I did 6.8 miles in 1:53:25 for a 16:40 minute per mile pace with an average heart rate of 109 bpm with an elevation gain of 214 feet at an average cadence of 126 spm at an average power of 131w at an all out effort of 9 at a breezy and cool 35 degrees. There is a peacefulness which is worth the sacrifice of going out on the road early in the morning. I don’t move around the fastest, but I am grateful to be able to do what I do.

Finally Above Water

  I had two days of bad pain in my knees before I gradually made strides forward towards recovery. I am grateful for a “normal” day today. By faith I went for the workout, figuring that if it wasn’t right then I could just head home. Thankfully, everything went okay. I would say that it’s not 100%, but it is definitely good enough to go. I did a modified version of my figure 8 due to a necessary pit stop at home. I did 7.01 miles in 1:58:27 for a 16:53 minute per mile pace with an average heart rate of 149 bpm with an elevation gain of 208 ft. with an average cadence of 123 spm with an average power of 129w with an all out effort of 9 at a drizzly 54 degrees. I am grateful for the workout and for making it on time safely to school. I am blessed!

Back to Fatigue

 Today was a repeat of yesterday, minus the energy. I also tripped on my way off to school over an opened suitcase landing on both my knees— soar. I did the figure 8 doing 7.15 miles in 1:58:30 for a 16:34 minute per mile pace with an average heart rate of 106 bpm with an elevation gain of 263 feet at an average cadence of 125 spm at a power of 132w at an all out pace of 9 at 35 degrees. Have a blessed day.Time to rest!

Starting to Get Used …

 … to this time change. I just went with feel this morning and decided to do the new figure eight. I did 7.11 miles in 1:55:06 for a 16:10 minute per mile pace with an average heart rate of 132 bpm with an elevation gain of 227 feet at an average cadence of 127 spm at an average power of 136w at an all out effort of 9 at 41 degrees.  I was feeling just a bit more positive today for no apparent reason other than maybe getting adapted to the time change. I have our last Bible Study tonight. Today is my second youngest daughter’s birthday. Have a blessed day friends!

Surviving

 I’m just getting by with this time change. Getting up ridiculously early and cutting back a bit on mileage has helped me to get to work on time. The price is fatigue at times. This time change is really affecting me this year. I’m persisting despite my age related aches and pains. This morning I did the 8 x Raynor Hill doing 6.61 miles in 1:49:17 for a 16:31 minute per mile pace with an average heart rate of 76 bpm with an elevation gain of 291 feet at a cadence of 125 spm at an average power of 137w at a moderate effort of 5 at 39 degrees. When I get home the fatigue hits me and I try hard not to turn into a monster. Have a blessed day friends!

The Time Change Funk

  No matter how enthusiastic I try to be amidst the benefits of increased daylight at the end of the day, my body is just sluggish to adapt. I decided on doing my conventional figure eight as this body is not ready to attack the longer courses right now.  I did 6.9 miles in 1:56:16 for a 16:51 minute per mile pace with a 16:51 minute per mile pace with an average heart rate of 90 bpm with an elevation gain of 194 feet at an average cadence of 122 spm at an average power of 132w at a hard effort of 8 at 37 degrees. I’m just trying to make it through by the strength of the Lord!!

Opportunity

  My wife and I had a funeral at 9 this morning. We were remembering the life of a beautiful lady who passed a week ago. Pat lived a selfless life taking care of 5 disabled adults which she has done for 20 plus years. Two weeks prior she lost her daughter. God took a lady who lived the Christian life in a way that blessed anyone who knew her and her life glorified Jesus. My wife and I went to breakfast afterwards. When I got home I went for a walk on the Rocky Point Greenway trail. I headed in the easterly direction towards Shoreham. I did 8.28 miles in 2:34:01 at an average pace of 18:36 minutes per mile at an average cadence of 114 spm at an average power of 113w with an average heart rate of 73 bpm with an elevation gain of 172 feet at an average effort of 4 at a breezy 39 degrees. Thank the Lord for these opportunities.

Pitching a Change Up

  This was one of those mornings when I woke up very early, but couldn’t get back to sleep. I was very relaxed and got out of bed feeling good. I decided to try to do my eight mile Longwood Loop which gets me back about 15 minutes later. Thankfully, everything worked out and I made it to work in good time. I did 8.24 miles in 2:12:40 for a 16:06 minute per mile pace with an average heart rate of 70 bpm with an elevation gain of 328 feet at an average cadence of 125 spm at an average power of 139w with an all out effort of 9 at a very windy 33 degrees. I’m realizing that with all this turmoil in the world, that the Lord is in control of it all. Sometimes I need to remind myself! God bless you!

The Good in the Busy

 I was planning on taking my wife’s car into a local garage near my work which is 57 miles of hard traveling from my home. I hurried around, but was definitely fatigued and slower. I eventually found out that she had made other plans. I feel bad for her, but I think it was a gamble for me to take her car with two nails in it this far. I did my new version of the loop doing 7.20 miles in 1:59:39 for a 16:37 minute per mile pace with an average cadence of 123 spm at an average power of 132w with an average heart rate of 82 bpm with an elevation gain of 248 feet at a moderate effort of 4 at a mild foggy 48 degrees. I’m grateful for His strength and His peace!

A Little Off

 I had a restful night’s sleep, but for some reason I feel a bit uneasy. I am such a routine person, that when things change even a little bit, I go into a bit of a silent panic. I know that I have to work on my flexibility and quad strength before my surgery. I just need to work it in an already busy schedule. I also need to take my wife’s car to work and have a new tire put on. Anyway— this morning I did the new figure eight doing 7.19 miles in 1:57:45 for a 16:22 minute per mile pace with an elevation gain of 268 feet with an average heart rate of 162 bpm at an all out effort of 9 at an average cadence of 124 spm at an average power of 136w at 42 partly cloudy degrees. Bible study tonight!

Later Start that Ended on Time

  This morning as I entered the kitchen, I noticed a good number of ants crawling about. I ended up having to put a number of drops of ant poison around some of the corners of our kitchen. This task got me out the door later than usual, so I had no choice than to do the Raynor 8x the hill. I did 6.65 miles in 1:46:49 for a 16:04 minute per mile pace with an average heart rate of 135 bpm at an average cadence of 127 spm at an average power of 144w at an all out effort of 9 with an elevation gain of 292 feet at 29 degrees. This got me back early on a day that I started late. I got to work in good time also. My strength work was decent this morning. My bus duty was good. A little boy told me that his mother Kimberly was in the hospital. I told him that I would pray for her. God is good. Lord willing, I have a doctor’s appointment with Dr. McGinley at 1:45 today. I should have a better idea about the future of my knees. Have a blessed day.

The Early Start that I Needed

  I woke up very early. I laid in bed until a few minutes before my alarm, but sleep escaped me. I used the time to pray, rather than to fret. This was a morning that had a lot of little delays. I was hoping to be ahead of schedule, because of my earlier start, but I pretty much ended up on time. I did the original figure 8 with 2 x out and backs with 4 x Woodlot Hill. I did 6.76 miles in 1:49:36 for a 16:12 minute per mile pace with an average heart rate of 98 bpm with an elevation gain of 208 feet at an average cadence of 126 spm at an average power of 137w with an average effort of 6 which is moderate with a temperature of 19 degrees. I feel a little lost and disconnect this morning, but I have faith that the Lord is control events. Have a blessed day!

Sunday in the Cold

  I did a little walk on the Greenway trail before church. I was disappointed when my daughter canceled out on church, but I was able to get my nephew and niece and my brother in law to church. I did 6.29 miles in 1:53:39 for an 18:03 minute per mile pace I did it an average cadence of 117 spm at an average power of 117w with an average heart rate of 72 bpm at a moderate effort of 4 at 21 degrees. I just am not excited about church right now. I will however be faithful, because ultimately, this is about Jesus.

Cooling Down as I go Up …

 ..Raynor Hill. I did the 8 x Raynor Hill workout this morning doing 6.69 miles in 1:51:21 for a 16:38 minute per mile pace with an average heart rate of 103 bpm with an elevation gain of 265 feet at an average cadence of 123 spm at an average power of 135w at a hard effort of 8 at a pleasant 37 degrees. I had a good time last night helping out with our church youth group. The Lord is at work in our youth! Have a blessed weekend!

The Original Figure 8

  This morning I decided to do one of the original shorter routes that I had been doing. I had a few disruptions this morning, so it was a good thing that I didn’t do the slightly longer route that I had been doing. I did 6.81 miles in 1:54:38 for a 16:49 minute per mile pace with an average heart rate of 83 bpm at an average cadence of 124 spm at an average power 131w at a moderate effort of 6 at 39 degrees. The Lord always leads us, we must determine to listen and follow. Thankful for this workout after a long day yesterday and a long day ahead today.

The Quiet of the Morning

 Some mornings you are a little more alert and in a positive mindset. This morning was one of those mornings. I got out a few minutes earlier than I had been. I did the same loop that I’ve done the other days this week. I did 7.16 miles in 2:00:15 for a 16:47 minute per mile pace with an average heart rate of 100 bpm with an elevation gain of 248 feet at an average cadence of 124 spm at an average power of 129w with an all out effort of 9 at a temperature of 39 degrees. The skies were mostly clear overhead so that I could see the stars. I could feel a gentle springlike breeze blowing. I made it to work in good time. Thank you Lord for mornings like this!

Slower on The Streets, But Feeling Better

 This morning I woke up after a good night’s rest and feeling better. Yesterday, my stomach was off and I had a mild headache most of the day. Today I felt about 90%. I was slower, but I felt better after my walk and weights. Today is another day without the students here at RCA. Tomorrow is our first day with the students in our new building— exciting! I have enjoyed the slower pace of this year and am grateful for it. This pace helps me to survive. I did the same workout as yesterday of Ridge/Kastal/Raynor/ Woodlot with 3 x Ryan and 4 x Woodlot Hill for 7.12 miles in 2:00:16 for a 16:53 minute per mile pace with an average heart rate of 84 bpm with an elevation gain of 251 feet at an average cadence of 124 spm at an average power of 129w at a moderate workout of 4 at 37 degrees. I am grateful that my life is not frantic. My wife seems to thrive on a frenetic pace, thankfully, we can coexist!

Sunday- Brookhaven/ Monday- New Loop

 Sunday- Brookhaven Park: 3.80 miles in 1:19:01 for a 20:47 minute per mile pace at an average cadence of 110 spm at an average power of 99w with an average heart rate of 75 bpm with an elevation gain of 139 feet.

Monday: 7.19 miles in 1:59:31 for a 16:36 minute per mile pace at an average heart rate of 81 bpm with an elevation gain of 240 feet at an average cadence of 124 spm at an average power of 132w at a moderately effort of 4 at 31 degrees. I saw one runner on Sunday and no one on Monday. Thank you Lord!

Give Me Hope

  I finished out my week of training on the road at my parents in Hope. I headed out about an hour earlier than I had been this vacation, because I knew that my parents get around early for breakfast. I did 2 x out and back on Church street, the Barnestown Loop, plus out and back to the top of Howe Hill and back for 8.48 miles in 2:41:22 for a 19:01 minute per mile pace with an average heart rate of 79 bpm with an elevation gain of 679 feet at an average cadence of 118 spm at a power of 115w at a hard effort of 7 at a windy 20 degrees. I saw the not so jovial Hope runner who struggles to eke out a morning greeting. We got a dusting of snow the night before, so the footing was a little greasy in places. Enjoying the solitude of my parents with Char. Have a blessed day!

Newport, RI Vacation: Wednesday/Thursday

 I had two good workouts in the beautiful yet cold surroundings of Newport. My knees have been feeling the effects of my arthritis. Char and I went to Cape COD on Wednesday— today we are headed for Maine, Lord willing.  

Wednesday: 8.30 miles in 2:37:26 for an 18:58 minute per mile pace with an average heart rate of 76 bpm with an elevation gain of 327 feet at a cadence of 114 spm at a power of 111w at a moderate effort of 4 at 19 degrees.

Thursday: 8.27 miles in 2:37:46 for a 19:04 minute per mile pace with an average heart rate of 76 bpm with an elevation gain of 354 feet at a cadence of 116 spm at a power of 111w at a moderate effort of 4 at 20 degrees. 

I am so blessed to get the workin. Thank you Lord!

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!

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!

Emotional Comfort

 Some mornings you wake up and feel kind of weak and kind of off. This was one of those days. Sometimes when you get near the finish line, you are tempted to ease up. This was a Friday and is my last fast workout of the week. Little things were irritating me as I try to sneak around and not disturb my light sleeping wife. I also was on the late side of on-time. I decided to do my shortest workout which is the Raynor hill workout( 8 x Raynor hill plus warm up and cool down. I did 6.70 in 1:50:06 for a 16:26 minute per mile pace with an average heart rate of 115 bpm at an average cadence of 123 spm at an average power of 138w with an elevation gain of 304 feet at an all out effort of 9 at a temperature of 38 degrees. I say my friend the dog walker on reps 7 and 8. I have a physical at 3 today since it was moved from Wednesday.  Looking forward to GoBurger, Lord willing. Have a blessed day and weekend!

Knowing Your Limitations

  Most mornings I’m not sure which rout that I am going to take. As I walked out the door I changed my mind to do the 2 x Ridge/Raynor is I did the first hill and back on my hill workout for 6.99 miles in 1:53:15 for a 16:11 minute per mile pace with an average heart rate of 111 bpm at an average cadence of 125 spm at an average power of 134w at an all out effort of 9 at a windy 24 degrees. I didn’t see another pedestrian walking about. The streets were quiet and the skies were loaded with morning stars. I had a lot of ideas running through my head. I had a nice talk with my brother on my commute. Have a blessed day!

A Change in Plans

 Today is the Chinese Lunar New Year, which means we’re pretty much the only school open. I was planning on getting out a bit early and doing the 8 plus mile route. Due to a needed delay, I ended up doing the figure 8 route with two out and backs with 4 x Woodlot hill for 7.16 miles in 1:57:30 for a 16:24 minute per mile per minute pace at an average cadence of 123 spm at an average power of 131w for an all out effort of 9 at 37 degrees. I didn’t see a soul. I did see a few deer scampering about. I am tired. Be blessed in Jesus.

Hit the Hill

 Like so many mornings, I was not exactly sure which route that my legs would take me. I finally last minute decided to do the Raynor Hill doing 6.61 miles in 1:47:46 for a 16:17 minute per mile pace at an average heart rate of 91 bpm with an elevation gain of 283 feet at an average cadence of 125 spm at an average power of 140w at a moderate effort of 5 at a windy 32 degrees. I saw the dog walker on rep 7 of 8. Besides praying and listening to Bible teaching, I’ve been giving thought as to speaking at the youth group next month. The Lord will guide me. Have a blessed day.

Back to the Familiar

  This morning was a pretty much right on schedule kind of morning. Getting a head start sometimes allows you to deal with extra things that come up so that you can be on time. I did my 7 mile Raynor, Kastal, Ridge, 2 x Ryan, 2 short out and backs for 7.13 miles in 1:53:43 for a 15:57 minute per mile pace at an average heart rate of 115 bpm with an elevation gain of 220 feet at an average cadence of 125 spm at an average power of 138w at an all out effort of 9 at 25 degrees. For me, it was nice to be able to go on my familiar route. I didn’t see a single soul out there. As a bonus, the sidewalk on Route 25 is now passable. The strength training went pretty well. It will be nice when my torn meniscus is fixed. In the mean time, at least I can walk. Have a blessed day friends!

To the Woods We Go

  I woke up a little bit later and I didn’t feel like rushing around. I decided on doing the just under 4 mile loop at Brookhaven. Sometimes you feel like pushing it and sometimes you don’t. When my daughter and granddaughters don’t come church just does have much pop. I love my wife and think that she’s incredible, but this church just isn’t my style at all. The Lord knows why I’m here. I did 3.80 in 1:17:54 for a 20:29 minute per mile pace with an elevation gain of 157 feet with an average heart rate of 72 bpm at an average cadence of 110 spm at a power of 100w at an easy effort of 3 at 30 degrees. Thanks Lord for a good day!

Surprised

  This week I was a bit apprehensive due to the ice on the roads and the cold temperatures. As I get older I find that cold temps kind of turn me into a baby. When I get in a difficult situation in working out, I try to simplify and make it easier. This week I stayed with the 2 x Raynor/Ridge even though I was getting out a few minutes earlier. The buffer created by the easier route allowed me a pleasant week. Getting my strength work in and getting to school on time was pleasant. My pace was faster than I expected. The knee injections have helped really well with reducing the pain. Here are my stats: 6.81 miles in 1:48:48 for a 15:58 minute per mile pace with an average heart rate of 74 bpm with an elevation gain of 182 feet at an average cadence of 125 spm at an average power of 137w at an all out effort of 9 at 19 degrees. What I thought was going to be a bad week turned out to be a pretty good week. Both of my shoulders are sore from my pneumonia shot and my CSV shot. Lots of sickness going around, so I am attempting to keep my immunity strong. Have a blessed weekend friends.

Good Morning

  I woke up early and just gradually started my day early meaning that I didn’t have to rush around that much. I was able to read a couple of morning devotions. I did my regular route for this week, 2 x Ridge/Raynor. The bottom of Raynor road was less icy due to all the salt that they put down yesterday. Here are my stats: 6.80 miles in 1:47:39 for a 15:49 minute per mile pace with an average heart rate of 120 bpm with an elevation gain of 192 feet at an average cadence of 125 spm at an average power of 139w at an all out effort of 9 at 12 degrees. I was able to put the old dressers out by the road and to get my strength work in . I had a nice talk with my brother Todd this morning. Thank you Lord for a good start!

Good Start

 My day started off decently on this cold morning. It all started with a tipped coffee cup, which I thought that I cleaned up—but it turned out to be a bad thing. Anyway, I got out the door on time and headed down the road for my bad roads 2 x Raynor/Ridge workout doing 6.80 miles in 1:48:51 for a 16:00 minute per mile pace at an average cadence of 124 spm at an average power of 136w at an average heart rate of 119 bpm at an all out effort of 9. Praying for a good day!

Changing Plans

 Ice can cause injury for winter workouts. Not just falls, but also muscle pulls can happen from a slip. With this in mind, I changed my workout route. Woodlot and Raynor Road have numerous places where the road is completely iced over. To allow me extra time and to take advantage of mostly bare roads on Ridge Road I plan on doing 2 x Ridge/Raynor starting down Ridge and up Raynor. This way I am going uphill on the icy spots meaning I don’t have to worry about bracing on ice as I descend down the hill. Here are the stats- 6.81 miles in 1:50:08 for a 16:10 minute per mile pace with an elevation gain of 180 feet at a cadence of 125 spm at an average power of 134w at an average heart rate of 106 bpm at an all out effort of 9 at a calm but chilly 12 degrees. I think this is the perfect route for these conditions. Have a blessed day!

Grace Along the Ice

  Today on this MLK and Presidential Inauguration Day, I lay in my bed looking for the right moment to leave the comfort of bed for the cold icy streets of Ridge. I read my Bible and gathered my phone, watch, and coffee cup before carefully launching out of bed into the kitchen. I had a couple of routes in mind. I was thinking of flat routes and passable roads. I decided on the Medford/Randall route. The most precarious part of the route was the downhill slope on Red Maple Road . I walked on the dirt off the road until the slope was mild. Thankfully I made the entire route without a fall. I did 8.44 miles in 2:27:42 for a 17:29 minute per mile pace with an average heart rate of 84 bpm at an average cadence of 123 spm at an average power of 119w at a moderate effort of 4 at a temp of 20 degrees. I shoveled out the driveway when I arrived home. It didn’t take long to shovel. Looking forward to a restful day , Lord willing. God bless you!

Back at It

  I was blessed to be back at walking after having the stomach virus. My last heading was not really feeling it and the reason was that I was sick. I was out a day and a half. Yesterday, I just did strength work to get back at it. Today I headed down the Greenway trail from Rocky Point to Mount Sinai. It was icy the first 4 miles plus. This prevented me from walking at a good clip. There were a few people out, but mostly on the way back when the trail was wet and not frozen. I was glad that I persevered. My daughter ended up canceling out on church so I had a little extra time to get ready for church. I did 8.24 miles in 2:40:07 for a 19:25 minute per mile pace with an average heart rate of 87 bpm at a cadence of 113 spm at an average power of 105w at a hard effort of 8 at 34 degrees. I’m just so blessed and thankful for the time and health to do my workouts. God you are to be praised!

Not Quite Feeling It

 This week I have been feeling a bit off. Today, my stomach is a bit quirky and not quite right. My workouts have gone true to form , but outside of that I have not felt my best. Yesterday, I thought that J had turned a corner. Today I realized that I am back to 50%. I did the 2 x Raynor/Ridge , 2 x out and back, and 3 x Ryan Hill for 7.13 miles in 1:56:23 for a 16:19 minute per mile pace with an average heart rate of 103 bpm at an average cadence of 125 spm at an average power of 134w an an all out effort of at 21 degrees. Lord give me strength today!

The Blessing of Easy

 Today I woke up with a diminished enthusiasm compared to yesterday. I wasn’t tired, just not overly jealous. I decided to stick with one of my sub-seven mile workouts. It turned out to be a perfect call. The weather was cooler this morning and the breeze was picking up. My deposits had tipped over, so I stood it up on the beginning of my walk. I originally was going to do the hill workout, but I decided to do the figure eight, plus two short out and backs, plus 4 x Woodlot hill for 6.83 miles in 1:49:48 for a 16:04 minute per mile pace with an average heart rate of 114 bpm at an average cadence of 126 spm at a power of 137w with an elevation gain of 223 feet. I was pleased to be a bit ahead of schedule. Have a blessed day friend!

Challenge /Adventure

  I woke up early to use the restroom, and rested, but did not go back to sleep. I felt rested, and decided to start my morning routine a bit early. I quickly decided to go with my instinct and try the Longwood 8 miler. I managed to get out a bit early and started out on the Longwood Loop. At about mile two I had to make an unscheduled pitstop to use the restroom. What I didn’t see was that my spot was across the road from a driveway. I suddenly noticed headlights pointed in my direction. At this time I realized that they were intentionally pointing in my direction. I suddenly pulled up my pants as he started to drive down his driveway. I darted across the road and lied  down underneath a fallen tree while the gentleman stopped at the end of his driveway and lingered . I was worried that he might be suspicious that I was present. After a bit, he took off and headed down the road. I waited a second, and then took off running down the road. It was an adventure that I unexpectedly had to deal with early in the morning. Now for the stats, 8.28 miles in 2:10:59 for a 15:48 minute per mile pace at an average heart rate of 139 bpm at an average cadence of 127 spm at an average power of 140w at an elevation gain of 277 feet an all out effort of 9 at 30 degrees. Thankfully I got my strength work in and made it to school on time. Thank you Lord!

Normal is Good

  If you can go through a day and it seems quite ordinary, that is a distinct blessing. Normal is good. So many people long for having a normal day. I decided with my first instinct to do the 8 x Raynor Hill workout. I woke up and just sort of started on my morning routine without trying to think too much. I also did my strength training and just have abs and a set of curls to do when I get home. I’m a bit tired and a little off this morning. You just have to keep battling. Here are the stats: 6.60 miles in 1:49:05 for a 16:32 minute per mile pace with an average heart rate of 93 bpm at an average cadence of 125 spm at an average power of 139w with an elevation gain of 295 feet at a hard effort of 8 at a comfortable temp of 30 degrees. This is a day when I feel like going home and taking a a nap. I’ll be alright thoughts. God bless!

Up and Adam on Sunday Morning

 My wife’s alarm went off at 6 am. I was rested and decided to hit the trail out of Rocky Point. It’s a relaxing time for me. I listened to Christian radio for about half of the walk. It’s an opportunity to pray and listen to God’s voice as I head down a mainly solitary trail. Most people are friendly and will greet you . I was somewhat disappointed that my daughter Ericka texted me and told me that she and the girls couldn’t go to church, even though it gave me more time to get my strength work in and get around to church. I’m trying to take advantage of the time that I have before my knee replacement surgery this summer. Here are my stats: 8.21 miles in 2:26:30 for an average pace of 17:50 at an average heart rate of 78 bpm at an average cadence of 116 spm at an average power of 116w with an elevation gain of 144 feet at a moderate effort of 4 at a comfortable 29 degrees. I’m a bit tuckered now. Have a blessed week friends.

Stretch

 On certain days I decide to push things a bit. This morning I woke up a few minutes early and got out the door a few minutes early. I just felt like I wanted to try the 8 mile Longwood Loop. I knew that I might have to cut things out of my strength work if I got back too late. Sometimes you have to just go for it(just not too often) and trust that things will work out. I did 8.27 miles at a 16:04 minute per mile pace with an average heart rate of 135 bpm with an elevation gain of 273 feet at an average cadence of 126 spm at an average power of 136w at an all out effort of 9 at a breezy 29 degrees. A cop stopped me on the Smith Road to warn me that traffic went fast on that road. I also so the dog walker on the Raynor Hill so I guess you could say this was a very social workout. I have a doctor’s appointment this afternoon, so it is half a day for me. Looking forward to Go Burger. Have a blessed day friends!

Relentless

 Here on Long Island the winters are typically mild considering my background of living in Maine. The past week however, has been extremely cold with a relentless wind making the cold temps feel freezing cold. I keep thinking back to the decision I made on Saturday to get a warm coat. It was a fortuitous decision. I did the 2 x Raynor/Ridge with 3 x Ryan Street, with two short out and backs for 7.10 miles in 1:55:50 for a 16:18 minute per mile pace with an average heart rate of 86 bpm with an elevation gain of 275 feet at an average cadence of 126 spm at an average power of 135w at an all out effort of 9 at a very windy 22 degrees. I saw the dog walker as I was heading up Raynor Hill on the final stretch. Lord willing, one more day!

Dress for Success

  This morning the whispers of stay in bed continued. Some battles are every day. Experience and discipline help, but they do not eliminate the conflict. As mundane as the status quo can be, sometimes it’s a very good thing. The benefits of getting out into my morning routine are plentiful. The secret is just to keep doing it. The morning walk is a time of listening to Bible teaching and prayer as much as it is physical exercise. This morning I did the figure 8 plus 2 short out and backs and 4 x Woodlot Hill for 6.79 miles in 1:50:44 for a 16:18 minute per mile pace at an average heart rate of 87 bpm with an elevation gain of 257 feet at an average cadence of 126 spm at an average power of 137w at an average effort of 5 at 22 degrees. Off to today’s adventure. God bless!

Experience

 This morning I could hear the wind howling and noticed that the temp was 19 degrees. Looking out the window the snow seemed to whisper “Stay inside where it is warm “. My wife got up to use the restroom and went back to bed and fell asleep. My experience, especially all those years in Maine, that if I dressed right I would be fine. Experience payed off. I did the 8 x Raynor Hill for 6.6 miles in 1:48:40 for a 16:28 minute per mile pace with an average cadence of 126 spm with an average heart rate of 93 bpm with an elevation gain of 364 feet at an average power of 141w at an all out effort of 9 at 17 very windy degrees. Had a good strength workout. Have a blessed day friends!

Solitude of Winter

  The worse the weather, the fewer people that you see out and about in the morning. That said, at about 4:15 I spotted a light and a runner at the bottom of Raynor Road. He had a lamp on his head. I said “Good Morning “ as we passed paths. It was hard to leave my bed as my wife was snuggling up close to me, but habit drew me out and I to the morning darkness. I did the figure 8 with two out and backs and 4 x Woodlot hill for 6.88 miles in 1:53:54 for a 16:33 minute per mile pace at an average heart rate of 110 bpm with an elevation gain of 224 feet at an average cadence of 124 spm at an average power of 135w at an all out effort of 9 at a cloudy 26 degrees. I didn’t feel anything special today, but I know that it was beneficial in many ways. Praise the Lord 

Sunday 10 K on a Cold Morning in Rocky Point.

 I was discouraged that I didn’t get out earlier, but tried to make the most of it. Sometimes you just go for it. I know that on cold mornings that you will probably have the trail to yourself. The skies were sunny and the air was cool. I did 6.28 miles in 1:50:01 with an average pace of 17:31 minutes per mile at an average cadence of 118 spm at an an average power of 119w at an average heart rate of 77 bpm at an moderate effort of 4 at a sunny windy 27 degrees. Things ended out working pretty well! Thank you Lord!

Calling an Audible

 This morning my stomach was suffering from the antibiotic that I am taking for my sinus infection. This put me behind getting out, and it forced a few pit stops during the workout. I was getting behind on my interval training and I had to add a trip back to the house to take care of an issue. I ended up doing 7.0 miles in 1:56:38 for a 16:40 minute per mile pace with an average heart rate of 83 bpm with an elevation gain of 271 feet at an average cadence of 124 spm at an average power of 138w at a moderate effort of 6 at 29 windy degrees. I ended up doing only a slightly shortened version of my strength workout. Thanks to many schools not being in session, I made it to school early. Kind of glad to be back in the groove. Have a blessed weekend!

Back at Early

  Being a person that thrives on routine, I was glad to be back at the early morning routine. I did enjoy the vacation of getting up later and doing a lot of trail walking. Included were a couple of workouts in Maine including a workout in good ole Machias. A lot is happening in our family, but this mainly involves my wife having to deal with her parents’ health struggles. I did the 2 x Raynor/Ridge with 2 different short out and backs for 7.09 miles in 1:57:25 for a 16:33 min per mile pace with an average heart rate of 105 bpm with an average cadence of 125 spm at an average power of 130w at an all out effort of 9 at a windy 34 degrees. Seeking the Lord on a few issues. Have a blessed day friends. It was nice listening to my early morning Bible stations.

On the Trail, Twice

 On Tuesday, I headed east on the Greenway trail. I have been fighting a cough for around 12 days and it didn’t seem to be improving. On my walk I set up a doctor’s appointment. I was pleased as it was the day before New Year’s.  The weather was beautiful on this pleasant early winter day. At first there wasn’t much traffic, but it gradually picked up though never too much. I did 8.45 miles in 2:38:45 for an 18:48 minute per mile pace at an average heart rate of 77 bpm at an average cadence of 114 spm at an average power of 110w with an elevation gain of 169 feet at a moderate effort of 4 at 41 degrees.

 On Wednesday I did 4.01 miles in 1:11:34 for an average pace of 17:50 minutes per mile at an average heart rate of 74 bpm with an elevation gain of 114 feet at an average cadence of 116 spm at an average power of 117w at 45 degrees with Char.

 This vacation I did a lot of walks on local trails. I enjoyed the extra sleep and the easier pace. I am grateful for the workouts at a time when I was a bit worn down. This has been a trying time, especially for my precious wife. This has been a good vacation. I am grateful that the medicine that the doctor prescribed is helping my cough go away. School tomorrow for me. God bless you!