Cooling Down as I go Up …

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

The Original Figure 8

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

The Quiet of the Morning

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

Slower on The Streets, But Feeling Better

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

Sunday- Brookhaven/ Monday- New Loop

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

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

Give Me Hope

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

Newport, RI Vacation: Wednesday/Thursday

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

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

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

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

A Cold and Blustery Morning

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

Saturday-Wertheim, Monday- Newport, RI

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

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

Duplicating a Positive

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

Allowing That Positive Feeling

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

Making Gains in the Snow

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

The Beauty of Habit

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

Super Bowl Shuffle

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

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

Finishing With Enthusiasm

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

Raynor in the Snow

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

Surprised

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

Comfort Workout

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

Keep it Going

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

Snack Workout

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

Peaceful in spite of the Parting

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