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!