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!