Down but Not Out

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

Overcast Sunday

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

Hope

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

The Wonders of Modern Medicine

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

It’s the Little Things

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

The Blessings of Perseverance

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

The Beginning of a Damp Cold Rainy Day

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

Mount Sinai on a Sunday Morning

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

On Fumes after a Long Day

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

Change Up

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

Go For It

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

Into the Darkness

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

Finally Above Water

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

Back to Fatigue

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

Starting to Get Used …

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

Surviving

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

The Time Change Funk

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

Opportunity

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

Pitching a Change Up

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

The Good in the Busy

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

A Little Off

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

Later Start that Ended on Time

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

The Early Start that I Needed

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

Sunday in the Cold

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