Sunday Stroll

   I woke up at a decent time looking forward to a day more on the move. I was met by a warm bit of sunshine on a cool morning. I decided on doing the longer version of the Longwood Loop coming out by the post office on Middle Country. I ended up moving a number of branches along the way and I took a few pictures. I ended up doing 6.60 miles, 3 sets of GP bench presses, 1 set of weighted bench presses, and the fabulous 40. I enjoy students at Sunday school, but there are other aspects of that service that annoys me. Enough said for now. Have a blessed Thanksgiving week!

Homeboy

  This morning I was tired, but I acted like I was alive and well. I managed to get a 10k in doing the 2 x Woodlot with a short out and back for 6.22 miles. I just was too tired to be my usual nostalgic introspective self. It was definitely colder this week. I am looking forward to going to Maine next week and am trusting the Lord to get it done. I am truly enjoying having my wife back home. I did the fabulous 40, 2 sets of GP bench presses, 1 set of weight BP, and 1 set of 10 hex bar deadlifts. I can sense the Lord at work. Thank you Jesus for using me!

I Thought that I was faster…

 …but I was just the same. I woke up a couple of minutes earlier this morning. My Bible devotional is shorter on Thursdays, so I thought that I could get ahead. It turns out that I pretty much ended up the same. I did the Randall route—taking several pics along the way. I was feeling a little fatigued and sore from last night’s physical therapy session. Alex is effective, but brutal. His sessions are definitely the most painful and Jimmy a close second. I did 6.34 miles, the fabulous forty, 2 super sets of presses and curls GP, and one super set of core trainer presses and rows. I’m looking forward to next week, but am focusing on the things in front of me. I will start packing this weekend for Maine. Have a blessed day friends! Ps. I enjoy talking to my brother on Thursdays.

Walking Dead

  I have learned through experience and habit that even when you are very tired, if you keep the momentum going, you can turn things around. Once again my alarm woke me up. Once again I was on the late side of on time all the way through. I felt a bit sick in the middle of my workout. My stomach was off. Fortunately, things improved as I carried on. I did the Kastal/Ridge/Raynor/Woodlot figure 8 loop for 6.26 miles, the fabulous 40, 1 set of weight bench presses, and 2 sets of GP bench presses. I made it to work on time. Have a blessed day!

Thinking Ahead

  I slept fairly well and felt rested, even in the early morning hour. It was one of the few times that I was awakened by my watch alarm. I tried to keep things moving in my morning routine. I pretty much was able to stay on the later side of on schedule. I read through my Bible readings and headed to the kitchen to get dressed for my walk. I was able to get the things done that I needed to. I did my usual Longwood Loop of 6.33 miles, the fabulous 40, 2 super sets of GP curls/presses, 1 super set of core bar presses and rows. I had to put more effort into my morning prayers as my mind wanted to stray. I was also thinking, that Lord willing in one week we will be heading to Maine. I have been praying for health for all family so that we can enjoy this long awaited time together. Have a blessed day.

Behind and More Behind

 I woke up on time. After that, things just slowed down for me. Everything took a lot of time to do. My stomach also was a bit off. Everything seemed right, but it didn’t feel right. I did the 2 x Woodlot with an out and back for 6.20 miles, did the fabulous 40, and I did 3 x GP bench presses. I have physical therapy tonight. Feeling like winter. Have a blessed day!

Friday Change Up

 I was hoping to do the Randall Loop this morning, but I was running well behind schedule and settled for the figure 8 llo. I just couldn’t picture myself pulling this off this morning. I took awhile to fall asleep as I was curious about the Patriot’s game and was irritated that my wife had another outing planned at our house. In addition, my right knee was aching. It seemed like normal pain so I didn’t worry myself about it. I did 6.23 miles, the fabulous 40, 2 sets of 15 GP bench presses, and finish it off a super set of core trainer  presses and rows. I am in need of a good cup of coffee! God bless you.!

Humpday that feels like Monday

 I got up at my usual time , but I had some items to take care of in addition to my usual routine. I just kept my focus, and things worked out. I did the Raynor, Kastal Ridge, Woodlot figure eight for 6.24 miles, the fab 40, 1 super sets of GP curls/presses and 1 super set of core trainer presses and rows. It all worked out. I have Bible study tonight. I’m a bit tired, but looking for the Lord to provide. Have a blessed evening friends.

Port Jeff Station With Bekah

   I took advantage of being alone this Saturday and went for a walk on the Greenway trail Port Jefferson to East Setauket. It was my longest walk since my knee surgery. It was raining the first 5 minutes and then it cleared and warmed up. What started as a quiet walk turned into a busier walk with more people enjoying this beautiful fall morning . I did 7.46 miles ending in beautiful conditions. I was so pleased to be enjoying my old walks with my daughter again.

A Turn towards Winter

 The good thing about vacation days is the little extra sleep and the slower pace of the morning routine. As expected, the temperature was cold at 33 with the wind howling. I was surprised at the amount of traffic that there was on an early vacation day just past 5 am. I decided to do the Longwood Loop finishing off by going past the Post Office and then back home. I did 6.67 miles, did the fab 40, 1 set of weight bench press, and 3 sets of Gym Proloux bench presses. I was thinking of going longer, but I am striving for more balance in my workouts. I do love this time of year. 

Mild Monday

 It was in the 50’s, but it was still as I set out early in the morning. I got out at about the same time and went at about the same pace as usual. Nothing spectacular one way or the other. This is another broken up week, with tomorrow being Veterans Day. I did a short out and back and then did 2 x Woodlot for 6.22 miles, the fabulous 40, and 3 x Press/Curl Gym Proloux supersets. I may try a set of core bar presses when I get home. My back is a bit stiff. I am keeping positive by looking forward to Thanksgiving in Maine! This new knee is such a medical blessing. Thank you Lord for blessing doctors with wisdom and skill.

Frosty Friday

 I was so tired when my alarm went off this morning. I have learned that regardless of how tired that you are, if you get started your momentum will carry you through. The morning is a blessed time of day. I cherish it. I saw a few deer 🦌 out as I walked along. I did the Randall route which has become my Friday walk. I did 6.37 miles at just above 19 minutes per mile, I did the fabulous 40, and 3 sets of 15-18 Gym Proloux bench presses.

     I did different exercises at my physical therapy last night. We concentrated on hip and hamstring strength as opposed to all the quad work that my therapist Jimmy has me do. I did less work than usual with more supportive and stretching work. It seemed to be the perfect amount of work.

Wednesday/Thursday

  Wednesday: I did the Kastal/Ridge/Raynor/Woodlot Loop: 6.17 miles, the fab 40, deadlifts, and 3 sets of Gym Proloux bench presses. 

   Thursday: I did the Longwood Loop doing 6.27 miles, the fab 40, one superset of core trainer presses and rows, and 2 super sets of gym Proloux curls/presses, and the fab 40.

I love the mornings this time of year. Usually it’s quite breezy and comfortably cool. The lighting is so beautiful and gives an air of peacefulness. I listen to Christian radio, pray, and dream. I had a nice talk with my brother this morning. Be blessed.

Tuesday on Fumes

   I headed out at my usual time, with the comfort of knowing that my commute should be much easier on this Election Day. I knew that there was not the pressure to hurry. I did the Longwood loop of 6.26 miles, the fab 40, and three super sets of Gym Proloux curls/presses. I might try one super set of core trainer presses and rows. Parent teacher conferences are kind of slow and we are more or less hanging out. God bless! Just too tired to put much effort into this blog for now.

Sunday/Monday

 Sunday began with the time change and bringing my wife to the church for her mission trip. I did 6.36 miles, 20 minutes on the recumbent bike, the fabulous 40,  3 super sets of gym Proloux curls/presses, and 1 super set of core bare presses and rows.

Monday- 6.17 miles, the fabulous 40, and 3 sets of 15 gym Proloux bench presses. This time change has me so out of it. Today will be a long day with P/T conferences until 8. 

Tomorrow is half a day! Be blessed friends!

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!

The Cobwebs of Tuesday

 I slept a good amount, but I know that my wife is still upset with me. It always bothers me. I did the Woodlot loop in the usual direction doing the hill 7 x for 3.63 miles, 10 minutes on the bike, 1 set of benches with weights with 3 sets with the stretch cables, and the fab 40. I was pleased to get the work in. I have physical therapy tonight. The Lord is at work even when I can’t see it!

Friday-Sunday-Monday

 Friday- 3.57 miles

Sunday- 3.64 miles 

Monday- 3.71 miles 

On each of these days I followed with the fabulous 40, strength work, and 10 minutes on the bike. I did a total of 20 daily bike minutes on the weekend. On Saturday I went to the City and did pretty good going up and down the stairs. The secret to keeping steps up is doing little 10 minute walks interspersed throughout the day. Still working on range of motion. I’m thankful for what the Lord has done. Thank you Lord!

Back to Work

 This morning started off in a good way. There are advantages of the early start. There are no distractions and there is the absolute beauty of silence and quiet. The luxury of extra sleep also means that I have to start later to meet my goals. This morning I was forced to take an extra shower as it was so humid out. I also realized that the band work is developing strength, but it is different from the weights. I did 3.47 miles, the fabulous 40, curls and presses, and 10 minutes on the exercise bike. Through it all I made it to work on time. Praise the Lord!

Wednesday in Brookhaven

 I decided to try the 5 mile loop at Brookhaven. I’m trying to up my game little by little. Progressing without overdoing it. I am doing some weights on days that I am not in school. I did 5 miles, 20 minutes on the recumbent bike, the fabulous 40, 4 x 5 reps on the bench, and 2 x 20 on the yellow band rows. I went with Char to lunch in Sayville and then to the Southhaven Mall. I have PT tonight. The change of pace is necessary, but I just feel out of sorts. Have a blessed day!

Milestones of Sorts

 I mowed the lawn for the first time last Saturday. I didn’t realize my rehab, abs, and biking as well. On Sunday I did a hike around the 3.7 mile loop at Brookhaven, fabulous 40, biking, and 13 thousand steps. On Monday, I did the Woodlot loop , the fabric 40, the Gym Proloux bench press, and physical therapy. I did 3 x the block at work. Today I did the Raynor, Ryan, Kastal, and Ridge with my wife Charlotte. I then did the bike, kettlebell presses, preacher curls, and the fabulous 40. Today I plan on rehab and 3-4 times 10 minutes walks with biking. I may or may not do it all. Just grateful for some downtime.

Early Friday

 I was up and out earlier this Friday. I intentionally kept on the move, knowing that my energy was low. Yesterday, I closed my move circle for the first time in two months. I think that my legs are finally it today. I need to dial it back a bit today. I did 3.37 miles in under 20 minutes per mile, I did the recumbent bike for 10 minutes, the fabulous forty, and strength band curls and presses. I made it to the teacher parking lot for only the second time this year.  Next week is a short week, thank the Lord! Have a blessed day!

Earlier and Slower

   I surprisingly got around earlier today. I think mainly because my Bible reading is shorter on Thursdays. I did 3.35 miles, 10 minutes on the recumbent bike, the fabulous 40, and the gym proloux bench press. I was walking a bit over 20 minutes per mile, but I was in a positive mood. I have academic night at Hofstra tonight at 6 . I’m grateful for the strength to do what I am doing! Praise the Lord!

Journal

  This blog whether read or not, serves as a journal of sorts. A recollection of bits of my life, usually my workouts. Today I was very tired. My right leg has stiffer these last couple of days. I have not been feeling in the groove, but I can see answered prayers. My granddaughter Ruby has decided to get baptized this Sunday. This is a work of God. Today, I did 3.37 miles, 10 minutes on the recumbent bike, the fabulous 40, and the Gym Proloux bench press. I am so grateful to do what I do. I’m definitely feeling my age. God works in ways that we don’t see or understand. Trusting and obeying are the lifeblood of the believer in Jesus.

Out of Sorts

  This morning, my alarm actually woke me up. I definitely wasn’t feeling like a spring chicken— more like a Thanksgiving turkey. I read my Bible and started the day. I started walking the Woodlot Loop plus 4 x Woodlot Hill for 3.36 miles, 10 minutes on the recumbent bike, the fabulous 40, and strength band curls and overhead presses. I try to do a few walks around the block at work, plus I have physical therapy tonight.

  I have been a bit out of sorts. I do like my job, it’s just the grind is grinding me. I would like to spend a lot more time in Maine and possibly even work there again. I hate the race, race here on Long Island. I also feel so disconnected and not a part of my church where my father in law and wife are the board and pastors. My wife is amazing, loving, and talented. I could not make it without her. My father in law runs the church as the founder and CEO. He is not interested in my ideas or does not see my abilities or worth. It’s been 15 years, and it feels like being in the wilderness. My wife and he fully use their gifts and abilities and , I’m not sure if they see my disillusionment with the church. I know that God is completely in control, but I’m just struggling. Have a blessed day!

Still Going

 I have not been blogging everyday. I have been just as consistent in my workouts as ever. I am doing my best to keep going and find satisfaction in doing that. I start out doing my 3 plus mile walking loop, my 10 minute recumbent bike workout, my fab 40, and my Gym Proloux band workouts. Some days I do my home physical therapy workout. I still try to do 16, 000 steps on weekdays. Saturday I try doing my 3 x bike workout, plus abs, rehab, and strength band. Sunday I kind of do a weekday type of workout with maybe 13, 000 steps. I’m getting pretty tired, but I am grateful and thankful for God’s strength. Have a blessed day!

61

 Today I turned 61. I don’t need a lot of hoopla, but I am grateful to make it to this age. The Lord has helped me through many hurdles and He still has a work for me to do. I did my loophole plus Ryan Avenue this morning, 10 minutes on the recumbent bike, fabulous 40, and band work for strength. I try to get in 16, 000 steps if I can. I fit rehab and walks around the block when I can. It was a cool crisp fall-like morning. Have a blessed day friends.

First Monday With Students

 I am in the headspace of back to normal almost or the New Normal. It seams as if I went straight from rehab back to work without anything in between. I am still rehabbing as I carry on my daily tasks. My standard workout is the loop, 10 minutes on the recumbent bike, band strength work, and the fabulous 40. I fit my rehab in during the day as opportunity presents itself. I added a Ryan’s loop to my walk this morning. The plan is to add a loop every two weeks and then to hold until I feel ready to amp it up slightly. I’m trying not to overdo things so that I can continue to heal. I’m not going to get into specific stats today, only to say that I am grateful for not missing any work time.

Rectified

  I have been blessed to be able to do a new routine. I did a 3.15 miles in 1:02:19 for a 19:47 minute per mile pace with an average heart rate of 75 bpm with an elevation gain of 64 feet at 67 degrees at a moderate effort of 5. I did a 10 minute recumbent stationary bike workout of 10:07 minutes with an average heart rate of 79 bpm with a total kilojoules of 191 K. I did my GymProux of curls and presses. It’s not too difficult or complicated, but it is enough for a guy still building. I get other stuff in there, but I am too tired now. God bless!

Gains, Pains, Blessed

 I do a variety of things to try to rehab and maintain conditioning. Today was my first day back teaching after being cleared by my doctor. I’m trying to do enough, without being too much. I did 3 and change miles, 10 minutes on the exercise bike, the fab forty a workout, and the Gym Proloux curl and press workout.  I also did physical therapy tonight. I’m reading a book called true strength. There are lots of odds and ends thrown in there. I’m slowly progressing to normal— Lord willing. I am truly grateful for the hard progress made. I’m not up to writing in depth, but this is what’s going on. Thank you Lord!

Slow Gains

  I have been sporadic in my journaling as I have been just trying to get through each day doing my rehab. This past week I had to return to work as they were refusing to let me use my sick days and didn’t pay me for the summer. I had to switch my physical therapy location to Rocky Point. Thankfully I have had experience with that Metro Physical Therapy. No matter the location, torture is the endgame— and of course this is necessary for my recovery. I have been trying to do my physical therapy while at work. I have walked around a couple of different blocks at Roosevelt. Definitely not as pleasant an area as back in Ridge. Thankfully, I survived the week. I am thankful for making it. I am getting a bit discouraged, but I will stay the course. I just pray that I receive some encouragement as my knee is not getting as straight as it should. I have maintained my steps and my strength training, I am grateful, just a bit discouraged. I need some divine help. God bless you my friends!

Progressing

  It takes time to recover from knee replacement surgery.  Since my last post, I have made progress. My range of motion has begrudgingly improved. I try to do between 10 thousand and 12 thousand steps a day— Lord willing! I have kept up with my strength work and added a set of 6 real bench presses and a set of 12 dumbbell curls. Just enough to stimulate and to compliment my band training. I also do the fabulous 40 for my ab workout. My pain is better managed at this point. It makes life more pleasant and endurable. I still don’t feel quite myself. It seems strange not being at work at the beginning. My job does not have good sick time, so I am trusting the Lord to be impacted only minimally. I am grateful for being able to drive short distances. Thank you Lord!

Adjustments

 I went through a period the last few days of extreme pain. I was living an existence of survival. I cut my steps back to 8000 a day, since I was hurting so bad. I was still getting in my physical therapy, which is now more rigorous. I have been emptying the dehumidifier each night, doing a set of the ab exercise the fabulous forty. The band upper body training has been helpful. 

    I had to continually reach out to my medical staff to try to get help with my pain. I eventually found out that my pain medication should have been extended. At this stage of my recovery, it is medication that makes the activity possible. It’s sad that so many people abuse these medications, because when they are used properly, they are life savers. I’m just glad that I am no longer in pain. Life was miserable. God bless you friends!

Turning a New Leaf

 Today I started my outpatient physical therapy. It’s good for me since I was getting mentally stale doing my physical therapy for in home PT. This physical therapy is more strengthening exercises and not as much flexibility— although the flexibility exercise is definitely more intensive. Being alone so much is definitely taxing my psyche. When I’m not alone it’s a bunch of people hanging out at my house. This is so difficult for me. My body is aching most of the time and that combined with all the folks not really caring about me or my thoughts. I am cutting back on my steps this last couple of days. There is nothing like doing good old fashioned calisthenics to make the body sore. I do prefer these exercises to the exercises that I had been doing. I’m just trying to follow the directions of the professionals to get back to my old self. My father has called everyday which has buoyed my spirits. My daughter Rebekah has been extremely helpful. I have had some good talks. I will try to to touch base soon. God blog friends!

Not to Work

 One of the blessings of living here on Long Island is the ability to not have to earn an extra paycheck in the two months of summer. For me, the grind of the commute the other 10 months is a killer for me. It means that I have time for work and that’s about it. In the summer I can do little projects around the house, visit my parents and daughters, work at camp, and be a listening ear for others(but mainly my daughters and family). My wife works her normal busy work schedule. I see both of our roles as essential. I am also able to do the day to day tasks around the house that my wife and I usually do after work. Of course this summer I am doing my physical therapy and rehab. I think that somehow my wife looks down on me because I don’t have an official job, but perhaps it’s me be over sensitive. My wife is a fair woman. I see it that my family needs me not to be distracted for a couple of months. I look to the Lord. Striving for unity in purpose is always a work. Lord help us in this endeavor!

After

 I am not doing any sort of walking training right now that I am rehabbing my right knee after my Wednesday’s right knee replacement. The surgery itself happened without me hardly noticing. I left around 7 hours after entering the hospital. It was a bang, bang operation. Registration, admittance, bathe, change into my hospital gown, vitals, anesthesiologist, anesthesia, coming too, walking, up and down stairs, leave hospital, and my trip home. I have been able to move around fairly well from the beginning. My range of motion has improved in my right knee thankfully. Recently, I have graduated from the walker to the cane. Thankfully I have also been able to do some band resistance strength training. The Lord gives me ideas. I will share more later. Have a blessed day friends!

Just Hanging On

  Today has a different feeling about it. There is a good chance that this will be my last time doing my conventional workouts and daily routines for awhile. Today is also the day that I find out if I am medically cleared and the I find out the time of my surgery tomorrow. I have tried to both prepare and to try to get ready for this surgery and then the recovery. This morning the weather was perfect. Dry, sunny, and comfortable. I did 8.30 miles in 2:39:10 for a 19:10 minute per mile pace with an average heart rate of 117 bpm with an elevation gain of 219 feet at an average cadence of 114 spm at an average power of 109w at an all out effort of 9 at a comfortable 64 degrees. I was able to get my strength work and breakfast in. Hoping to take Ericka to Suffolk farms today. Here is to uncertainty, but I feel like my leg really needs this operation. Have a blessed day friends!

Monday on The Greenway: PJ to Setauket

  I had my blood draw at 9. I decided not to workout before the draw since it could elevate my creatinine levels which were too high and could prevent my medical clearance. So I got my blood drawn, got a protein bar, hiked, got a flat white, and finished hiking. On the way back I had a number of interruptions that slowed my pace considerably. I did 8.17 miles in 2:39:03 for a 19:28 minute per mile pace at an average cadence of 111 spm at an average power of 112w with an average heart rate of 73 bpm with an elevation gain of 510 feet at a moderate effort of 4 at 75 degrees. The shade of the route made it bearable. I don’t seem to be doing well with the heat this year. I am feeling a bit out of sorts. I do feel prepared however. Thank you Lord for your provision.

Friday in Ridge

 I knew that we had a couple of workmen coming to do some work so I chose to save the 30 to 40 minutes of travel time to the trail. I got out and back in good season. I was even able to see my wife off to work. I then grabbed a bowl of cereal and headed outside to mow the lawn. I did a couple other small chores mixed in there. Now my leg is sore. I found out that I’m not medically cleared yet for my surgery. I have to get another blood test on Monday with a normal result. Here are the stats for the Randall loop with an out and back to Middle Country: 8.57 miles in 18:26 miles in 2:38:01 at a cadence of 115 spm at an average power of 111w at an easy effort of 3 at 73 degrees. The air was more clear and not so humid. So today was not as burdensome. I plan on taking this weekend off from walking. We have company over tonight. Have a good weekend!

Earlier Start

 I was able to get out at my usual time, but I attempted a bit of a change. The air was heavy and still when I headed out. I dreaded being miles away from the starting point should the humidity cause me to stop things short. My goal was to head 2 miles west, and then to head back and go two miles from the starting point in an easterly direction and then to go a bit extra past before returning. It didn’t take long before a little breeze kicked in. The clouds hid the sun which with the breeze made today’s walk more tolerable. I did 8.27 miles in 2:35:52 for an 18:50 minute per mile pace with an average heart rate of 69 bpm at an average cadence of 115 spm at an average power of 109w at an average effort of 3 at 75 degrees and 92 percent humidity. I definitely had a bit more energy today. I have a few little projects ahead. Have a blessed day friend!

I’m Weak in the Heat

  I headed out later than usual due to the people putting in our heat(and air conditioning)pump at 6 am. My wife came out a bit later so that I could go for my walk. The conditions today were miserable. The stats cannot explain how depleted I was of energy. I did 8.40 miles in 2:37:19 for an 18:42 minute per mile pace at an average heart rate of 71 bpm at an cadence of 115 spm at an average power of 110w at an easy effort of 3 at 74 degrees and 95 percent humidity. By the end of the workout it was closer to 80. Now we have a full house and I’m just laying low avoiding the heat. Have a blessed day! One week before the surgery, Lord willing!

Headed to East Setauket

  I did a repeat of Saturday’s walk. The walk was mostly quiet. I just wanted to change up the routine. The hills on the route also make it easier to reach my move goal. I did 8.12 miles in 2:35:42 for a 19:10 minute per mile pace with an average heart rate of 72 bpm with an elevation gain of 521 feet with an average cadence of 113 spm at an average power of 115w at a moderate effort of 6 at a humid 72 degrees. I’m blessed to do things at my pace right now. Thank you Lord, you always supply what I need.

Monday: Counting Down

 Mondays just seem to naturally lend themselves to being behind schedule. I started by leaving my keys and wallet in the car, forcing me to return to my car. This was my head west day. My pace was slower and I seemed to have a number of minor interruptions. I did 8.58 miles in 2:45:11 for a 19:15 minute per mile pace with an average heart rate of 80 bpm at an average cadence of 112 spm at an average power of 107w at a hard effort of 8 at 71 degrees. I’ll try to maintain as much normalcy until my knee surgery. Have a blessed day!

Saturday: Port Jefferson/East Setauket

 My plan, Lord willing, was to do the Greenway trail headed west from Port Jefferson. I was out of bed to get tea for Charlotte, and then I kind of just kept going. I had a nice walk my first time with my replacement watch. It seemed good to have my watch back after being without it on my Tuesday to Friday workouts before picking it up Friday night. Here are the stats, 8.10 miles in 2:28:01 for an 18:16 minute per mile pace at an average cadence of 116 spm at an average heart rate of 72 bpm at an average power of 120w at an easy effort of 3 at 73 degrees with an elevation gain of 521 feet. I consider myself truly blessed in many ways! Thank you Jesus! Excited for next week!

Thursday-Friday

 Thursday: I headed west again on the Rocky Point Greenway Trail. Again I am using my phone with the MapMy Run app. I was a bit slower doing 8.41miles in 2:41:09 for 19:10 minutes per mile pace at a 114 spm cadence with an elevation gain of 161 feet at a mostly cloudy more comfortable temperature. It’s a little weird working out knowing that I won’t be able to work out for an indefinite amount of time, but knowing that Lord willing I will eventually come out of this thing ahead of schedule. Through my medical appointments I also found out that I am borderline diabetic. So I need to make some dietary changes. Most likely, when I go back to my doctor, I will be put on some glp-1 medication to help regulate my blood sugar. Have a blessed day.

A Little More Comfortable

  We have been having some typical hot and humid weather here on Long Island. I don’t necessarily like the summers here, but I like that I don’t have school and the daily traffic grind. Day 2 of being without my iPhone watch, so my stats are from MapMyWalk. I did 8.22 miles in 2:34:34 for an 18:47 minute per mile pace with an average cadence of 116 spm with an elevation gain of 172 feet. It was a bit more overcast this morning. Rebekah dropped another delicious coffee off on her way home. Grateful that I don’t have to be a world beater right now. God bless! Miss Maine!

Friday-Tuesday, Camp,Camden-Hope-Ridge-Rocky Point

 Friday- Camp GN: : 4.15 miles in 1:14:39 for a 17:58 minute per mile pace.

                                   2.03 miles 

Saturday-Camden, night: 3.11 miles 

Sunday- Hope: 6.34 miles 

Monday: Ridge: 7.01 miles in 1:56:14 for a16:34 minute per mile pace with an elevation gain of 293 feet with an average heart rate of 128 bpm at an average cadence of 121 spm at an average power of 134w at an all out effort of 9 at 72 muggy degrees.

Tuesday: Rocky Point: 8.41 miles in 2:38:28 for an 18:49 minute per mile pace with an elevation gain of 161 feet at an average cadence of 114 spm . Using map my walk since my iPhone watch is having a new battery installed.

I am not dealing well with this heat, but I am getting stuff done thank the Lord. Even when I’m out of sync He is in control.

Camp Good News-

 Sunday- 5:07 miles. In 1:38:20

Monday- 3.00 and 2.01 miles 

Tuesday- 3.00 and 2.02 miles

Wednesday- 3.14 miles and 2.02 miles 

Thursday- 4.16 miles and 2.04 miles

I am just trying to finish my rings while still serving the Lord here at Camp Good new. I have also done 2 sets of 30 reps of pushups and one set of 15 reps of presses. Thank you Lord!

         

Last Day of School

  I had a long hard day yesterday filled with lawn mowing, trimming the hedges, and my father in laws birthday. I did the Randall Route. This will most likely be my last official walk workout for around 10 days. When I headed out the door there was a sense of fatigue and dread as another long day was beginning. Fortunately, things worked out okay. I quickly was reminded that this was my last day of the school year. The grinding routine is over for awhile. Camp will be a challenge, but it isn’t a hectic schedule— just a steady schedule. Here are the stats: 7.58 miles in 2:07:39 for a 16:50 per mile pace with an average heart rate of 83 bpm with an elevation gain of 129 feet at an average cadence of 121 spm at an average power of 127w at a moderate effort of 6 at 61 comfortable degrees. Today felt alright. I’m trusting the Lord with what should be a challenging summer. God bless.

Perspective Breeds Positivity

 Today I was feeling kind of tired and discouraged. I just couldn’t seem to get my feet moving very quickly. I kept drifting behind schedule. My legs were feeling sore from all of the stairs yesterday. I made the decision to double up on my board pushups and to skip my leg workout. This helped brighten my mood. I made it to school in plenty of time as well. Just thinking that I only have one more day of school helped me to feel positively about the day. Everything after that moment of enlightenment seemed better. It was a matter of perspective. Here are my stats— 7.13 miles in 2:01:08 for a 16:59 minute per mile pace with an average heart rate of 86 bpm at an average cadence of 121 spm at an average power of 126w at a moderate effort of 5 at a breezy 75 degrees. I had flies fly I around my head on Woodlot. Oh yeah, I had an elevation gain of 265 feet. I forgot my glow in the dark hat. Off to another day of work. God bless!

Planning

 I often do my workouts by how I feel. This week my plan is to do the 2 x Raynor/Ridge with 2 x short out and backs every day.I just want to be a bit mindless this week as I’m tired and it’s the last week of school . I don’t want to do my hardest workouts as I have to be at camp on Saturday. I did 7.00 miles in 1:56:29 for a 16:37 minute per mile pace with an elevation gain of 145 feet with an average heart rate of 86 bpm with an average cadence of 121 spm at an average power of 129w at a moderate effort of 5 at 73 degrees. Thankfully with there early start the temperature is bearable. My pace wasn’t as good today, but I felt better. Have a blessed day!

Feeling Beat in the Heat

 My goal this week is to cut back just a tad to insure that I have enough energy to finish school and to go into camp. The reality of the surgery is beginning to hit. I’ve never had surgery other than having my colonoscopy, so I am a little bit nervous even though I know that it will benefit me. My loop for the week is 2 x Raynor/Ridge with 2 x short out and backs for 6.91 miles in 1:53:55 for a 16:29 minute per mile pace with an average heart rate of 137 bpm with an elevation gain of 149 feet at an average cadence of 122 spm at an average power of 131w at an all out effort of 9 at a humid 74 degrees. I have been awake for quite some time. Lord give me strength and direction!

Down a Notch

 Last night my left thumb was aching again. Thankfully, I did fall back asleep. I was able to sleep in later than usual, but I had to get out in decent season to beat the heat. I was definitely not energetic as I started out in a funk. As I traipsed along I started to feel a bit more optimistic. I started at my usual spot just below Starbucks in Rocky Point. I went in a westerly direction. My brother called me a bit past mile 3 . We had a good talk and I felt encouraged. I did 8.4 miles in 2:34:55 for an 18:25 minute per mile pace with an elevation gain of 139 feet with an average cadence of 116 spm at an average power of 111w at a moderate effort of 4 at 69 degrees. I am talking advantage of the relaxed pace of the day. We’ll see how the day goes. 🙏🏻

Not Feeling It

 This morning I woke up from a sound night’s sleep still a bit tired. I definitely am looking forward to not having school the rest of the week. I had in mind to do the 8 x Raynor Hill and that is what I ended up doing. I just needed to do the shortest workout in my repertoire to preserve my sanity. Throughout the workout, I just wanted to stop. Thankfully I persevered. I did 6.74 miles in 1:51:21 for a 16:31 minute per mile pace with an average heart rate of 128 bpm with an elevation gain of 269 feet at an average cadence of 122 spm at an average power of 136w at an all out effort of 9 at 64 degrees. I have enough strength to keep going and just enough enthusiasm to keep it going. Thank you Lord!

Pain

 I had a forecast of pain this very early morning. It seems if you just treat the ridiculous as normal that it is normal. And so after waking up with thumb pain that wouldn’t go away— I was awake for a long time. I have learned to keep going pretty much unless it’s a severe circumstance. All I could think about was setting up a doctor’s appointment for my thumb. Right now I think that I can forego an appointment, but who knows. I did the figure eight with 3 x Ryan and 4 x Woodlot hill for 7.39 miles in 2:02:15 for a 16:32 minute per mile pace with an average heart rate of 118bpm with an elevation gain of 214 bpm at an average cadence of 121 spm at an average power of 129w at an all out effort of 9 at 62 degrees. 

 Right now there are a lot of little things going on in our family. I hope that these little things don’t divide our focus. God bless!

True to Monday

 Today I woke up to my alarm and remembered that I hadn’t prepared my water and breakfast bag or my lunch bag. So I got out of bed a couple of minutes early. It didn’t take me long to get things done and to start on my normal routine. I decided on the figure 8 with two short out and backs and 6 x Woodlot Hill. I did 7.17 miles in 1:58:24 for a 16:30 minute per mile pace with an average heart rate of 117 bpm with an elevation gain of 237 feet at an average cadence of 122 spm at an average power of 130w at an all out effort of 9 at 60 degrees. I have felt out of sorts for a while. Each day it kind of grows. Looking forward to the summer. God bless you!

Better

 Once again, I am grateful that my knees were feeling a bit better today. I was worried because the end of yesterday, my knees were hurting quite a bit. My goal was to do the hill workout since it is the shortest workout. I also made it a point to slow my cadence so as to take stress off from my stride and my inner knee. I have been relying on naproxen to deal with inflammation in a way that doesn’t elevate my blood pressure. I did 8 x Raynor Hill for 6.72 in 1:50:16 for a 16:23 minute per mile pace with an average heart rate of 122 bpm at an average cadence of 123 spm with an elevation gain of 245 feet at an average power of 138w at an all out effort of 9 at 65 cloudy degrees. I have strength for the day, but at night I am so tired. I truly look forward to the weekends and the lack of push to get through the day! Have a blessed day!

Early Start on Sore Knees

   I headed out early, but not as early as I had wanted for a possible 8.2 miler. I did the figure eight with 3 x Ryan and 4 x Woodlot Hill for 7.30 miles in 2:03:25 for a 16:53 minute per mile pace with an average heart rate of 115 bpm with an elevation gain of 235 feet at an average cadence of 121 spm at an average power of 126w at an all out effort of 9 at 63 degrees.I’ m praying that my knees feel better tomorrow. Have a blessed day friends. On a closing note: the air in the morning has smelled beautiful with the fragrance of flowers. The deer have been feeding in the field- beautiful!

Surprised

 This morning I was extremely tired upon awakening. I know that if I just keep going and put one foot in front of the other that I will make it. I did the Randall Loop doing 7.62 miles in 2:06:19 for a 16:34 minute per mile pace with an average heart rate of 106 bpm with an average cadence of 122 spm with an average power of 128w with an elevation gain of 110 feet at an all out effort of 9 at 61 degrees. I am surprised today at how persevering van win the day! 

Tuesday Blues

 I started out singing the blues, now I am wearing my blue suede shoes. I am tired and hating all of the adjustments that I have to make. I admit it, I am a routine person and I don’t do so well when my routine is messed with. I did the 2 x Ridge/Raynor, 2 x short out and back, and 3 x Ryan hill. I did 7.18 miles in 1:59:20 for a 16:36 minute per mile pace with an average heart rate of 83 bpm with an elevation gain of 200 feet at an average cadence of 121 spm at an average power 129w at a moderate effort of 6 at a foggy 61 degrees. I’m doing okay on this crazy day!

Saturday/Monday

 Saturday: 2 x Ridge/Kastal/Raynor with my daughter Katie from Blue Hill, Maine. 6.23 miles in 2:08:21 for a 20:35 minute per mile pace with an average heartbeat of 69 bpm with an elevation gain of 150 feet at an easy effort of 3 at a comfortable 68 degrees. Katie and I had a nice conversation and enjoyed the time together.

Monday: I made it out at my usual time. I had a good weekend, but I definitely was a bit tired. I knew that following my workout that I would have to say my goodbyes. I did the figure 8 with 2 short out and backs with 6 x Woodlot Hill for 7.14 miles in 1:59:52 for a 16:47 minute per mile pace at an average cadence of 121 spm at an average power of 131w at an all out effort of 9 at a misty 59 degrees. A comfortable breeze would hit my face as I headed north or east. I did say my goodbyes and made it to work. Now I am feeling kind of tired. Have a blessed day!

Field Day

  This time of year is a year when busy hits from every level . With Charlotte gone it changes the whole home dynamic. It’s all the busyness without the help. But there is some peace and quiet. My daughter is coming for a visit with her family. And while I am glad she is coming, I am tired and it is on Jace’s birthday. I was able to put the air conditioners in last night. It was hot and tiring. I had to bring one up and then back down since the venting was cracked. Thankfully it got done. I am going to make it my goal to enjoy my time with Katie and family without trying to make it outing focused. The weird thing is that Charlotte won’t even be at the house. Maybe do a walk with Katie tomorrow on the Rocky Point trail.

  This morning I did the 8 x Raynor Hill workout doing 6.69 miles in 1:50:33 for a 16:31 minute per mile pace with an average heart rate of 152 bpm with an elevation gain of 263 feet at an average cadence of 121 spm at an average power of 135w at an all out effort of 9 at a comfortable 65 degrees. 

Field day went pretty well. I had 5 sessions in a row of 3 and four classes each and then pick up and unload. It was a tiring day, but now I can relax a bit. Thank you Lord for giving me strength and helping me with everything!

Deer

  This morning I saw so many deer all around. They were on the move at every corner. Maybe the warmer weather means that the insects are irritating them and making them active. They are pretty to look at. I did the figure 8 with 3 x Ryan and 4 x Woodlot hill. My watch paused for awhile so some stats are a fairly accurate guess based on the watch always keeping track of overall distance and steps. I did 7.15 miles in approximately 1:55 minutes at a 16:27 minute per mile pace with an average heart rate of 124 bpm at an elevation gain of 215 feet at an average cadence of 122 spm at an average power of 132w at an all out effort of 9 at a warmer 62 degrees. I’ve been really tired. Trying to get my wet down a bit. God bless!

Just Do It

 This morning I was very tired, but I just kept going and ended up a bit ahead of schedule. This allowed me to do the longer Randall route. It was a beautiful morning and I was thinking at how my neighborhood changes from rural to busy as the day progresses. I did 7.59 in 2:04:49 for a 16:26 minute  permile pace , with an average heart rate of 118 bpm at an average cadence of 123 spm at an average power of 130w with an elevation gain of 121 feet at an all out effort of 9 at 59 degrees. I wish I had more time. GTG. Praise the Lord!

Resurrected

  This morning I was oh so tired. To make things worse, I left my coffee in the other room. I changed my routine around a bit as I really needed the infusion of coffee. I ended up okay. It was another beautiful cool and comforting spring morning. I did exactly the same route as yesterday. The only people I saw were a trio of ladies who always begin their walking in the spring and stop in the late fall. I listened to some really good Bible teaching. I did 7.10 miles in 1:55:52 for a 16:19 minute per mile pace with an average heart rate of 120 bpm with an elevation gain of 220 feet at an average cadence of 123 spm at a power of 133w at an all out effort of 9 at 52 clear degrees. I saw some deer feeding in a field on upper Ridge Road. Praying for my procedure.

Spirit Bright, Brain a few Cobwebs

 I woke up very early, and couldn’t muster up much of a sleep after that. I’ve learned, through the years, not to fret and just power through. I did my new loop of figure eight plus two short out and backs, plus 6 x Woodlot hill for 7.02 miles in 1:58:20 for a 16:51 minutes per mile pace with an average heart rate of 151 bpm with an elevation gain of 240 feet at an average cadence of 122 spm at an average power of 129w at an all out effort of 9 at 50 degrees.

 A few life comments. I am grateful for the Lord’s direction and strength. I do feel like I spend a lot of time alone at my house. Char has responsibilities and added responsibilities with her mother that take her away a lot. When we are together it is usually hectic. Regardless, she is a priceless mate to share God’s wonderful adventure with.

The Easy Way

  The last two days, I have chosen an easier option just because I don’t feel like struggling through my workout. I did the figure 8 with 2 short out and backs and 6 x Woodlot Hill for 7.08 miles in 1:57:22 for a 16:33 minute per mile pace with an average heart rate of 83 bpm at an average cadence of 122 spm at an average power of 132w with an elevation gain of 256 feet at a moderate effort of 5 at a temp of 58 degrees with a pleasant breeze coming out of the south. Looking forward to the weekend! God bless you!

Tired

 This morning I woke up pleased that I have my short devotional. This put me slightly ahead of schedule which had me contemplating doing the 7 plus Randall Route. But a few steps into the workout I knew that I was lacking in strength, so I did the 8 x Raynor Hill workout doing 6.69 miles in 1:50:50 for a 16:33 minute per pace with an average heart rate of 142 bpm with an elevation gain of 280 feet at an average cadence of 123 spm at an average power of 136w at an all out effort of 9 at a rainy 55 degrees. I saw the dog walker and got my strength training in. I am tired and lack energy. Have a blessed day!

You Never Know

  I woke up this morning expecting another slow performance that puts me behind in my morning schedule. I had very little energy, enthusiasm, or optimism. I decided on the figure eight with 3 x Ryan and 4 x Woodlot Hill for 7.28 miles in 1:57:00 for a 16:04 minute per mile pace with an average heart rate of 97 bpm with an elevation gain of 220 feet at an average cadence of 124 spm at an average power of 136w at a hard effort of 8 at 54 degrees. My routine flowed smoothly, and I am grateful since I am so tired!

Lagging

 This morning I woke up happy to be back at work. My wife is going hyperspeed with her ideas. It’s not that she asks me for a lot, it’s just that it creates an atmosphere of business where communication is not as important as activity. I did the 7 mil s consisting of 2 x Raynor/Ridge, with 2 x out and back, and 3 x Ryan for 7.17 miles. Just tired- I will explain more tomorrow. God bless!

Sunday Monday

 Sunday: I left the house at around 6:45 with Rebekah and headed to Broadway in Rocky Point. We headed west. We did 6.35 miles in 1:59:02 for an 18:45 minute per mile pace with an average heart rate of 71 bpm at an average cadence of 113 spm at an average power of 110w at an elevation gain 153 feet at an easy effort of 3 at 53 sunny degrees.

Monday: I did a later start, but I did the Longwood loop doing 8.26 miles in 2:18:16 for a 16:44 minute per mile pace with an average cadence of 122 spm at an average power of 128w at an average heart rate of 119 spm with an elevation gain of 236 feet at an all out effort of 9 at 50 degrees. I saw one other walker on a sunny and comfortable morning. God bless you!

Maintaining

 I was hoping to wake up with energy and enthusiasm as I have half a day at school today . The problem is that I have little enthusiasm and no energy. I had to stick to a standard workout today, which of course is great. I did the figure 8 with 3 x Ryan Avenue, and 4 x Woodlot hill for 7.21 miles in 1:58:41 for a 16:27 minute per mile pace with an average heart rate of 116 bpm at an average cadence of 124 spm at an average power of 132w at an all out effort of 9 at 44 chilly degrees. I was slow at getting around for school, but fortunately there was almost no traffic on the roads. I wore my new workout shoes today. I have 5 more weeks to wear them before camp and my surgery, Lord willing. Have a blessed day friends!

Hill Workout in the Rain

 Fortunately, the weather forecast worked to a tee. I went longer yesterday so that today I could go shorter. Each morning I work through the natural feeling to go back to sleep, knowing that I will be glad to be outside and walking in the beautiful surroundings of eastern Long Island. I did 8 x Raynor Hill doing 6.65 miles at a 16:42 minute per mile pace at an all out effort of 9 at an average cadence of 125 spm at an average power of 137w at an average heart rate of 114 bpm with an elevation gain of approximately 233 feet at an all out effort of 9 at a wet and cool 49 degrees. My workout part of my watch stopped a bit early so that I had to go into my watches total distance data. I made it to work on time on a rainy commute. Have a blessed day!

Awaken to Pray

  I woke up very early and rested, with sleep avoiding the rest. When this happens I believe the Lord is calling me to pray. I had several thoughts of people that I prayed for during the dark hours. I got up a few minutes early. I decided to do the Randall Loop doing 7.64 miles in 2:03:34 for a 16:10 minute per mile pace with an average heart rate of 93 bpm with an elevation gain of 104 feet at an average cadence of 124 spm at an average power of 134w at a moderate effort of 6 at a cloudy 52 degrees. Lord thank you for putting me at this school with these study and workers.

Fall Feels Good

 There is something about a cool morning with a steady breeze and the light of spring in the morning that makes you feel good. I did the figure 8 with 3 x Ryan and 4 x Woodlot Hill doing 7.24 miles in 1:57:33 for a 16:14 minute per mile pace with an average heart rate of 105 bpm at an average cadence of 124 spm at an average power of 135w at an all out effort of 9 at 48 degrees with an elevation gain of 228 feet. I am so glad that we payed money to have our pool opened up. It is such a time saver. It’s the pressure and bickering that it saves that is helpful. Thanks Lord for the blessings of the ordinary that we oft take for granted.

Breezy and Cool

 This Monday morning was really a perfect start. The conditions reminded me of a fall morning. Crisp and cool. I did the figure 8 with 2 out and backs and 5 x Woodlot Hill for 6.72 miles in 1:49:36 for a 16:19 minute per mile pace with an average heart rate of 86 bpm at a 123 cadence per minute at an average power of 136w at a hard effort of 8 at 55 degrees. My strength training went fairly well also. Having cut back on the volume of all my training, but maintaining consistency, has truly helped me keep positive. Thank you Lord!

Saturday Countdowns

  I am trying to prepare myself for the knee replacement surgery coming in now less than two months. I am trying to get out of this right knee what I can before it is replaced. It has also been a busy time, but thankfully I have been able to get the rest that I need. I am learning not to rush things, that time passes and that there is a purpose to each moment. Yesterday I mowed the lawn and then did a walk. My plan is to be able to rest on Sunday. I did the Greenway Walk starting on Broadway and then headed west. I did 6.30 miles in 2:02:14 for a 19:23 minute per mile pace with an average heart rate of 70 bpm with an elevation gain of 192 bpm at an average cadence of 111 spm at an average power of 108w at a moderate effort of 5 at a sunny 68 degrees. I am very grateful, yet kind of lonely as well. Char is so very busy. God bless you friend.

Interruptions

 This morning thankfully I decided to do a standard workout as opposed to an often more ambitious workout. I had to make a few “pit stops” and received a phone call. These things were all necessary, and fortunately everything worked out. I was going to do the standard 7 of 2 out and backs and 3 x Ryan with 2 x Raynor/Ridge, but after an attempted second lap, I had to return for another pit stop. So I returned to my house and did the Woodlot/Raynor Loop reversed.  Here are the stats- 7.36 miles in 2:00:16 for a 16:20 minute per mile pace with an average heart rate of 115 bpm at an average cadence of 123 spm at a power of 134w at an all out effort of 9 at 60 degrees. Have a blessed day!

Early Start Stops the Fart

  I got out fairly early, but my schedule caught up with me as my body parachuted through the workout. I made it to the inside parking lot, after being a bit behind. I did the Randall route doing 7.65 miles in 2:07:53 for a 16:42 minute per mile pace with an average heart rate of 135 bpm with an elevation gain of 123 spm at an average power of 127w at an all out effort of 9 at a foggy 60 degrees. I’m grateful for the health and the everyday victories. I do not take these blessings for granted. Thank you Lord for supplying my needs.

Sometimes…

 …things fall into place effortlessly and unexpectedly. I woke up at my alarm and felt extremely tired. I decided to do the figure eight with two short out and backs with 5 x Woodlot Hill for 6.97 miles in 1:52:44 for a 16:10 minute per mile pace with an average heart rate of 82 bpm with an elevation gain of 208 feet at an average cadence of 124 spm at an average power of 136w at an all out effort of 9 at a comfortable 57 degrees. Wish Char didn’t have to compound everything that we do. All said though— thankful!

Sliding In

 This has been a busy stretch. I am grateful that most likely things will calm down a little bit, when our company leaves tomorrow. It has been a good visit. It’s just taxing when you are doing your work schedule on top of entertaining. God uses all circumstances— I am grateful that He is in control. Today I did the Kastal/Raynor/Ridge/Woodlot loop with 3 x Ryan, and 4 x Woodlot hill. I did 7.28 miles in 1:56:38 for a 16:01 minute per mile pace with an average heart rate of 135 bpm with an elevation gain of 233 feet at an average cadence of 124 spm at an average power of 136w at an all out effort of 9 at 55 overcast degrees. I have a doctor’s appointments this afternoon, which means half a day. Have a blessed day friend.

Saturday/Monday

 This has been a busy weekend. Char got back from her mission trip on Saturday, and about 90 minutes after, her uncle, cousin, and three second cousins arrived at our house. On Saturday, Rebekah and I did the 10k off from Broadway in Rocky Point doing 6.25 miles in 1:59:50 for a 19:09 minute per mile pace with an average heart rate of 67 bpm with an elevation gain of 61 feet at an average cadence of 110 spm at an average power of 107w at a moderate effort of 4 at 55 breezy degrees.

Monday: I did the 2 x Raynor/Ridge, 3 x Ryan, with two short out and backs for 7.18 miles in 1:56:18 for a 16:12 minute per mile pace with an average heart rate of 79 bpm at an elevation gain of 204 feet at a hard effort of 8. Have a blessed day!

Better

 This morning was my last before Charlotte arrives tomorrow from the DR. I wasn’t sure if the rain would start, but thankfully I made it through the workout dry. Yesterday, my daughter Rebekah visited me for a bit and I had a good talk with my daughter Ericka. I did the Kastal/Woodlot/Randall Workout doing 7.6 miles in 2:04:34 for a 16:23 minute per mile pace with an average heart rate of 149 bpm with an elevation gain of 147 feet at an average cadence of 124 spm at an average power 132w at an all out effort of 9 at 54 degrees. Off to the races! Have a very blessed day!

The Struggle With Self

  We all have insecurities, shortcomings. We all have situations that we don’t handle very well. For me, I don’t handle it well when my wife goes away on her long trips with friends, or on mission trips. I never handle it very well. I inadvertently, say something that indicates my insecurities. Well, let’s say that it happened again. This morning I did the figure 8 with 3 x Ryan, and 4 x Woodlot hill. I did 7.13 miles in 1:57:39 for a 16:30 per mile pace with an average cadence of 124 spm at an average power of 134w at an elevation gain of 185 feet at an average heart rate of 144 bpm at an all out effort of 9 at 54 degrees. Lord thank you that you help me when I am weak!

The Right Amount

 This week I have attempted to scale things back a bit, since I am holding it down at home all alone. Today I did 2 x Raynor Kastal/Ridge , 3 x Ryan, 2 short out and backs for 7.13 for a 16:10 minute per mile pace with an average heart rate of 163 bpm with an elevation gain of 210 feet at an average cadence of 125 spm at an average power of 135w at an all out effort of 9 at a cooler 53 degrees. I am feeling the meniscus tear a bit more when I am driving. Today is himp day, now onto the back half of the week.

South of 7

 It’s funny how you can do something every day, and yet it is still a challenge. It takes an act of the will to do the workouts. Today I decided to do the figure 8 with two short out and backs plus 4 x Woodlot hill for 8.86 miles in 1:51:52 for a 16:18 mile per pace with an average heart rate of 138 bpm an elevation gain of 222 feet at an average cadence of 124 spm at an average power of 135w with an all out effort of 9 at 57 mild drizzly degrees. Have a blessed friends.

Playing it Safe

 An afternoon alone, makes time snail by. I woke up in good season, but didn’t feel like pushing the pace. Plus I had to do a couple of extra sets. I did the 8 x Raynor Hill doing 6.64 miles in 1:49:04 for a 16:25 minute per mile pace with an average heart rate of 133 bpm at an average cadence of 123 spm at an average power of 138w with an elevation gain of 262 feet at an all out effort of 9 at 57 drizzly degrees. I saw the dog walker. He walks along at a good clip. Thank you Lord for good health!

Goodbye Charlotte Walk

  I dropped Charlotte off at church and left for home a bit before 6. I headed home and then went to Rocky Point for a walk on the Greenway trail. I did 8.19 miles in 2:35:54 miles for a 19:02 minute per mile pace with an average heart rate of 74 bpm at an average cadence of 112 spm at an average power of 108w at a moderate effort of 4 at a breezy 58 degrees. The trail was mostly quiet. I have decided to keep moving until my surgery. The thought of missing these workouts for a bit spur me on. Now, I am getting used to not having Charlotte here. This is a regular part of our life. Distance really does make the heart fonder!

Smooth, mostly

 I woke up tired, and with my wife scanning her phone because she couldn’t sleep. I stayed the course, read my Bible, drank coffee, and dressed up for my workout. Fortunately, the thunder and rain had stopped. The weather was fairly mild. It was another short day. I did the Kastal, Woodlot, and Randall Loop doing 7.64 miles in 2:00:29 for a 15:46 minute per pace, with an average heart rate of 135 bpm with an elevation gain of 129 feet, at an average cadence of 124 spm, at an average power of 138w, at an all out effort of 9, at 56 degrees. I also got my strength work in and got a good parking space at work. Lord willing GoBurger tonight. Charlotte leaves for the DR on Sunday. Lord please use her!

Hello May

 I had to be awakened by my alarm this morning, but that’s okay. I just woke up and kicked into gear as I knew that on Thursdays my Bible reading is short. I got around fairly quickly, and out the door just before 4. I was commit doing the Longwood Loop. Fortunately, my pace was decent on this cool spring morning. It was a little darker as it was partly cloudy. I did 8.28 miles in 2:10:55 for a 15:48 minute per mile pace at an average heart rate of 91 bpm with an elevation gain of 247 feet at an average cadence of 127 spm at an average power of 139w at a hard effort of 7 at 48 degrees. Today I was just committed to following the plan. The strength work went well. I also had a nice talk with my brother and got a nice parking spot. Thank you Lord!

 

Bye Bye April

 This last day of April proved to be a peaceful one. The strong winds of the night had subsided and stillness reined. I did Raynor/Ridge/Woodlot, 3 x Ryan Ave., and 4 x Woodlot Hill for 7.04 miles in 1:53:20 for a 16:06 minute per mile pace with an avg. heartbeat of 132 bpm at an average cadence of 125 spm with an elevation gain of 215 feet with an avg. power of 137w at an all out effort of 9 at 60 degrees. This was my first day in shorts. I always have some mental thought to motivate me for the day, and today it was that it was hump day and the last day of April proved. Tomorrow is the National Day of Prayer!

Starting on a Hymn

  I woke up this morning with the hymn of ‘The Love of God” playing in my head. I kept moving although I was tired and hit the road at the usual time. I decided on the Kastal/Woodlot/Randall Loop again to basically stay out of Charlotte’s way as she went to Jace’s house to watch his kids. I saw a man at the bus stop, and bought him a cup of coffee. Another man stopped me on Whiskey Road, and said that he wanted to see what the guy looked like that had been going up and down the roads all these years so early in the morning. I even made it in the parking lot, though I was on the late side of regular. I did 7.60 miles in 2:05:14 for a 16:28 per mile pace with an average heart rate of 116 bpm at an average cadence of 124 spm at an average power of 130w with an elevation gain of 128 feet at an all out effort of 9 at 51 degrees.Things worked out and I am grateful!

Saturday/Monday

  Saturday- I headed out at noon to Port Jefferson Station. It was a drizzly, cool, cloudy day. Char was on her tri-annual birthday trip with her friends. So this was another occasion of having a day to myself. I did the Greenway trail plus an out and back on the end of the first half in East Setauket. I did 8.2 miles in I’m not exactly sure, for an elevation gain of 416 feet at an average pace of 19:15 at an average cadence of 113 spm at an average power of 115w at an all out effort of 9 at 63 degrees.

Monday: I was tired, but glad to be heading to school. I feel lost at Genesis Church. I feel like I am wasting my time—even though I know through faith that I am not. It’s getting difficult for me to hide my discontent at being ignored. A 60 year old rookie in Sir Roger humble church army. If it weren’t for Char, I would be in some other church. The truth is of course. God puts us, where he wants us. This is my safe space for venting. I did the Kastal/Woodlot/Randall loop for 7.65 miles in 2:04:53 for a 16:19 minute per mile pace with an elevation gain of 105 feet at an average cadence of 124 spm  with an average power of 132w with an average heart rate of 87 spm with a hard effort of 8 at 49 degrees. 

   But today I am in my place of purpose. I talk with my dad. I get away from the mad plans that never end. Thank you Lord that I can rest in you. You oh Lord have me safe in your hands.

Finishing Well on the Figure 8

  This is the 3 x Ryan and 4 x Woodlot figure 8. I had wanted to do the Randall Route , but I didn’t feel like working from behind. I managed to get my strength work in as well. I did 7.21 miles in 1:56:50 for a 16:12 minute per mile pace with an average heart rate of 142 bpm with an elevation gain of 228 feet at an average cadence of 125 spm at an average power of 135w at an all out effort of 9 at a comfortable 54 partly cloudy degrees. It’s time for the weekend. Char is going out with her two good friends on Saturday. Be blessed in Jesus!

Rocking Randall

 I decided to do my new favorite route, but I don’t always have the time to do it- The Kastal-Woodlot-Randall Loop. I like this route because there are no repeats. Today I timed it right not to pass any of the usual walkers. I did 7.61 miles in 2:03:42 for a 16:14 minute per mile pace with an average heart rate of 122 bpm with an elevation gain of 118 feet at an average cadence of 124 spm at an average power of 132w at an all out effort of 9 at a clear beautiful 47 degrees. I got my strength work in and made it in the parking lot. Have a blessed day!

The Beauty of Spring

 Spring, especially early spring— is one of my favorite times of the year. It is so nice to have sunlight towards the end of my morning workout. The birds are singing their beautiful songs as they rejoice at the better days ahead. Hump day is a day when I’m reminded that the short end of the week is ahead of me. It’s a pain getting out of the door so early, but the rewards are even greater. A reminder, that to receive rewards you usually have to sacrifice something. The effort reminds you that good things are paid for with sacrifice. I did my figure 8 of 3 x Ryan and 4 x Woodlot Hill for 7.03 in 1:55:44 for a 16:27 minute per mile pace with an average heart rate of 109 bpm with an elevation goof 183 feet at an average cadence of 125 spm at an average power of 131w at an all out effort of 9 at a comfortable 50 degrees. Have a sunshiny faith filled day!

Back to Normal

 As much as the daily routine is grueling, it is also rewarding. To see the children and my coworking friends is rewarding and gives me that sense of value and belonging that I have here on Long Island. When I wake up, there is that initial feeling of fear that I can’t get the work done, but that feeling dissipates as I take action and keep going. I did my 3 x Ryan and 2 x Ridge/Raynor with 2 short out and backs for 7.10 miles in 1:56:46 for a 16:26 minute per mile pace with an average heart rate of 122 bpm with an elevation gain of 194 feet at an average cadence of 124 spm at an average power of 131w at an all out effort of 9 at a cloudy 53 degrees. Thankfully I made it to work on time. Have a blessed day!

Sunday/Monday

 Sunday- Eastbound on Rocky Point: 8.19 miles in 2:32:11 for a 18:34 minute per mile pace with an average heart rate of 73 bpm with an elevation gain of 129 feet at an average cadence of 114 spm at an average power of 111w at an easy effort of 3 at a windy 53 degrees. 

Monday- Westbound at Rocky Point: 8.41 miles in 2:39:18 for a  18:56 minute per mile pace with an average cadence of 114 spm at an average power of 108w at an average heart rate of 72 bpm with an elevation gain of 141 feet at an easy effort of 3 at pleasant 44 degrees.

It’s nice to have two unhurried, pleasant walks. Having today off from work has been nice. I was able to take Ericka to work. Back to work tomorrow! I’m alright with that. Have a blessed day!

God’s Timing/Always Perfect

 I have been a bit under the weather this week— especially Tuesday. Being on the road, I was concerned about getting my workouts in. Thankfully, it all worked out, including the other things that I had to and wanted to get done. This morning I did 2 x Church Street and 2 x Barnestown-Seacoast-Robbins roads for 8.19 miles in 2:13:39 for a 16:19 minute per mile pace with an average heart rate of 84 bpm at an average cadence of 122 spm at an average power of 140w with a 666 elevation gain at a hard effort of 7 at a pleasant 32 degrees. Everything worked out perfectly including a nice breakfast with my mother and a stop At Reny’s. I left a day early as Char ran out of fuel—I think the world of my girl!!

A Bit Better at The Bluebird

 I headed out at around 6 this morning. I had some problems last night coughing, because the heater in my room was drying out my throat. I even considered going to the Irving store to get cough medicine. I instead, turned the heat down and drank water. That solution worked. I did the same routine with the exception that I went down the Johnson Point road at the end of East Kennebec road. I felt a little fresher with a little bit of pep in my step. I did 8.4 in 2:35:53 for an 18:33 minute per mile pace with an average cadence of 114 spm with an average power of 117w with an average heart rate of 99 bpm with an elevation gain of 665 feet at an all out effort of 9 at 35 degrees. I had good visits with my daughters and their families.

Surprise in Machias

  I went to bed expecting to be making a trip to the Urgent Care in Ellsworth, since I had just about completely lost my voice and was not feeling well. I slept in late and was not feeling my best, but I noticed that my voice was better. I drank my coffee and took my meds and vitamins. I ended up walking down the East Kennebec Road. I was pleased that I felt decent and sauntered along some beautiful coastline. Here are the stats- 8.43 miles in 2:44:38 for a 19:31 minute per mile pace with an average heart rate of 73 bpm at an average cadence of 110 spm with an average power of 109w with an elevation gain of 590 feet with a moderate effort of 4 at 43 degrees. I ended up doing the up and back at Shackford’s head and did a quick loop around and through town at Eastport. I had a great supper with Kim and Antonio. God has blessed me with a wonderful family! God bless you ! I am writing this from the Bluebird Motel in Machias.

Small Victories

  I have been feeling the effects of a cold. So far, so good. It’s just when you are visiting you are always mindful of your hosts. I know that my parents are paying attention to my every move so that they are ready for me. It will be good to be on the road for a couple of days, even though I treasure my visits with my parents. I do enjoy my alone time. I did Robbins to the top of Howe Hill and back to Seacoast to Barnestown to 2 x Church street and back . I did 8.51 miles in 2:26:28 for a 17:12 minute per mile pace with an average heart rate of 97 bpm at a cadence of 122 spm at an average power of 132w with an elevation gain of 681 feet at a hard effort of 8 at a drizzly 41degrees. I am common the Lord to keep me healthy through the journey. Lord willing off to downeast Maine.

Sunday/Monday in Midcoast Maine

  I decided to do a stroll on a slightly extended version of my standard loop through Camden. I did 4.01 miles in 1:23:13 for a 20:43 minute per my pace with an average heart rate of 72 bpm with an elevation gain of 363 feet with an average cadence of 107 spm with an average power of 108w at an easy effort of 3 at a drizzly 38 degrees in Camden. 

   I did 2 x Barnestown loop and 2 x out and back on the Church Street for 8.12 miles in 2:13:47 for a 16:28 minute per mile pace with an heart rate of 80 bpm with an elevation gain of 704 feet at an average cadence of 123 spm at an average power of 142w at an all out effort of 9 for a drizzly 36 degrees.Today has been productive. I am annoyed to have a cold which I thought that I was going to escape. It’s not super detectable, but I’m a guy and handle colds with ease like my wife. I had a good strength workout and helped my dad out by pruning his apple trees. Life is an adventure, and I’m trying to handle the things that I want to accomplish with this cold. Kind of pathetic, but I’m not the best at not being 100% . Have a blessed day!

Friday Before Vacation

  This week went fairly smoothly. I chipped away in my preparations for me trip to Maine. Each trip serves an important purpose in staying in contact with my daughters and enjoying time with my healthy but aging parents. I like the trips that Char comes with me, but that is not always possible. So there is a bit of sadness that I experience when I leave, but at the same time I enjoy the solitude and chance to visit my forever home of Maine. I did the Kastal, Woodlot, Randall loop doing 7.60 miles in 2:01:06 for a 15:56 minute per mile pace with an average heart rate of 118 bpm with an elevation gain of 137 feet at an average cadence of 125 spm at an average power of 138w at an all out effort of 9 at 38 degrees. Lord willing my next workouts will take place in Hope and Machias Maine. Looking forward to the visit and my travels. God bless you!

Another Day a Different Route

 Unintentionally, I have done a different route each day. This morning was another cool one. I got out at the average time of average. So I couldn’t do a longer route. I ended up doing the 3 x Ryan and 4 x Woodlot Hill figure 8 route. I did 7.10 miles in 1:58:07 for a 16:38 minute per mile pace at an average cadence of 125 spm at an average heart rate of 105 bpm with an elevation gain of 241 feet at a moderate effort of 6 at a cool 35 degrees. I was hoping to get to the longer Randall route, but I didn’t want to push it. Thankfully the Lord has guided me safely and healthily through this week. I had a nice talk with my brother this morning and made it into the parking lot. Thank you Lord for your provision!

Feeling Like Winter

 Today went pretty much according to schedule. I ended up doing my old standard 7 of Ridge/Kastal twice, two short out and backs, plus 3 x Ryan for 7.07 miles in 1:56:52 for a 16:31 minute per mile pace with an average heart rate of 74 bpm at an average cadence of 126 spm at an average power of 131w with an elevation gain of 208 feet at an all out effort of 9 at 29 degrees. 

   There was a chill in the air, but I wasn’t bothered as I had the proper gear on. The skies were dark yet clear. I tried to think positive and pray, but mainly my mind was tired. My trip to work was affected by the major slowdown on the Meadowbrook which cost me a parking spot in the school parking lot. Today’s work day has been off with a set-back on the state test. Thankful to the Lord for allowing me to get done what is necessary. Thank you Lord!

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!