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!