Friday: W14, M1

Training:

Rest and Recovery

Daily Reading:
Job 5-8

1.) Facts: What is this passage about?

• Job's friends try to console him in his misery and sorrow. One friend asks him to appeal to God in which Job responds with sorrow. Job's other friend tries to encourage Job in his hardship.

2.) Lessons: What do I learn from this passage?

• 5:7 - Man is born to trouble. This speaks to the fallen depravity of man and man's sin nature.
• 5:8-16 - Job's friend asks Job to appeal to God because God is all powerful.
• 5:17-26 - Do not despise the Lord's discipline, for if He wounds, He will also bind up.
• 6:24 - Job pleads with God, asking God to show him where he went wrong.
• 7:1-10 - The days of man are like the days of a hired laborer. Life is but a breath. Both our hardships and our joys.

3.) Application: How can I apply this passage to my life?

• Man is born into a state of depravity and we will be judged for our sins. Our life is but a breath and both our hardships as well as our joys will soon come to an end. The Lord is just and will protect the upright and those that fear Him so do not despise the Lords discipline, for if He wounds, He will also bind up.

4.) Daily Meditation:

• 8:6 - If you are pure and upright, even now, He will rouse Himself on your behalf.

Thursday: W14, M1

Training:

Night:
Endurance: 3 hour 47 min run (covered 20 miles, 11:21 min miles)

Notes:
Worked on my pacing and my run/walk alternating. Overall it was a good run. Drank 70 oz of water and ate a powerbar and peanut butter and honey sandwich during. My legs felt pretty good afterward but my feet were sore. I'm very happy with my progress so far as this is the farthest long run I have done, however, I still have a lot of work to do before my feet are conditioned enough to run for 135 miles in the snow with a 40lb pulk sled. At this point in my training my feet, ankles and calves are the weak points. My legs are holding up fine.


Daily Reading:
Job 1-4

1.) Facts: What is this passage about?

• In the land of Uz there was a man named Job. He was upright and blameless; he feared God and shunned evil. Chapter 1 explains that he was a man of great wealth and was very prosperous. God allows Satan to test Job. Satan first takes away Job's family and possessions and then takes away Job's health. However, throughout everything, Job does not sin against God, he maintains his integrity and fears the Lord.

2.) Lessons: What do I learn from this passage?

• 1:5 - Job would prepare a burn offering for the purification of all of his children in case they had sinned against God in their hearts. This shows the amazing love that Job had for his family and how he took his role as leader of his house very seriously. He offered sacrifices on behalf of his family, I can do this same thing today by offering up prayer and asking for the forgiveness of the sins of myself and family.
• 1:7 - Satan was roaming the earth, going back and forth throughout it. 1 Peter 5:8 says that the devil prowls around like a roaring lion, looking for someone to devour. How true this is! Satan roams the earth looking to turn me away from God. As 1 Peter 5:8 says, I must be "alert and sober of mind".
• 1:10 - The Lord puts a hedge of protection around His servants and will bless those who are righteous and full of integrity.
• 1:20 - Job's first reaction after he hears of his families death was worship. When I face tough decisions is my first reaction worship? It takes a man of integrity, upright and faithful to praise God even when all his possessions and family have been taken from him.
• 1:21 - "Naked I came from my mother's womb, and naked I will depart. The Lord has given and the Lord has taken away, may the name of the Lord be praised." Throughout all circumstances, Job praises God. Job realizes that he came into the world with nothing and with nothing he shall depart. This is a humbling thought for me, as nothing on earth will last,Matthew 6:19-21.
• 2:10 - Even Job's wife attacks him! In which he replies, "Shall we accept good from God and not trouble?" Job's faith, even in times of trouble, even when Satan personally attacks him is rock solid.
• 2:13 - Job's friends simply sat beside him for 7 days and did not say a word. I think we all need friends like this, friends to come along side us, even in our times of pain and sorrow.
• Chapter 3 - Job expresses his sorrow, yet never sins against God.

3.) Applications: How can I apply this to my life?

• We must always "be alert and sober of mind as the devil prowls around like a roaring lion, looking for someone to devour." Satan was roaming the earth back in the time of Job and he roams the earth now. Even when he takes away Job's family, riches and health, Job never waivers in his belief in God. He is steadfast and holds onto God. Chapter 3 shows Job's intense sorrow at the entire situation, yet throughout everything, Job never gives into temptation and never sin's against God. Strive to be an upright man, who fears the Lord and is full of integrity.

4.) Daily meditation:

• 1 Peter 5:8 - "Be alert and sober of mind, for the devil prowls around like a roaring lion, looking for someone to devour." This ties into yesterdays daily meditation perfectly from Luke 22:40, "Pray that you do not fall into temptation."

Wednesday: W14, M1

Training:

Evening:
Baseline:

• 75 x goblet squat
• 75 x db swing
• 75 x good mornings

Work Capacity:

• 5 rounds for time: (8:32)
• 20 x rdl (35lb dbs)
• 20 x db swing (35lb db)
• 20 x pushups (done on dumbells for full ROM)

• rest 5 min
• 12 burpees as fast as possible on the minute for 5 min

Durability:

• Speed work (done in Vibrams)
• 800 m run
• 6 x 200 m run 
• 800 m run
• 100 x hallow rocks
• Active stretch

Night:

Endurance:

• 6 mile run (easy pace)

Tuesday: W14, M1

Training:

Evening:
Endurance:
6.5 mile run

Cross training:
4 rounds:
25 x leg levers
25 x superman back extensions
25 x military pushups

Night:
2 x 50 decline pushups

Notes:
Decent session today. Legs were a bit tired from yesterday.
Weight: 192lbs

Monday: W14, M1

Training:

6.5 mile run

2 rounds AFAP w/35lb db:
25 x goblet squat
25 x db swing
25 x good morning
25 x pushups

2 rounds (done at a quick pace)
25 x squats (w/2 35lb dbs)
25 x db swings (right)
25 x db swings (left)
25 x db rdl (w/2 35lb dbs)
25 x pushups

rest 3 hours

3 mile run

Notes:
Overall had a good workout today. I have been running short on time during the week lately so I have been trying to prioritize my workloads by getting my run in first because in my mind, spending time on my feet is most important. The hinge movements are done as preventative work and to strengthen my lower back and hamstrings especially. I have seen great improvements in my uphill running due to a constant focus on light weight, high rep goblet squats, swings and good mornings.

Sunday: W13, M1

Training: Rest (travel)

Notes:
Had a 16 mile run planned for today that had to get postponed due to my travel schedule heading back from hunting in northern Minnesota. Weekly mileage was low. I will ramp it up for the last week of my first cycle this week hopefully.

Total Weekly Mileage: 17 miles (12 running, 5 hiking)

Friday: W13, M1

Training:

Morning:
6 x 50 pushups

Notes:
Hunting this weekend so going right from work up north. Pressed for time.

Thursday: W13, M1

Training:

Active Recovery:
85 min walk (fast pace)

Notes:
Nutrition has been a bit off lately.

Wednesday: W13, M1

Training:
4.2 mile run

40 x pullup (27,13)
40 x dips (27,13)
40 x push press (35lb dbs, 30,10)
40 x goblet squat
40 x db swing
40 x good mornings
40 x hammer curls (20 each arm)
40 x 1 arm strict military press (20 each arm)

active stretch

Tuesday: W13, M1

Training:

100 x goblet squats (50,25,25)
100 x pushups (50,25,25)

100 x db swing (using 35lb db, 50,25,25)
100 x pushups (50,25,25)
100 x squat (50,25,25)

100 x good mornings (using 35lb db, 25,25,25,25)
100 x situps (unanchored, 25,25,25,25)
100 x leg levers (25,25,25,25)

2 rounds: (using 35lb db)
20 x strict military press
20 x bent over row
20 x hammer curls (10 each arm)

Durability:
400 x jump rope
Active stretch/mobility work

Notes:
Daily Reading: Mark 5-8
Have a bad cough so took off from running today. If all goes to plan I will run Wednesday and Thursday, take Friday and Saturday off and then do a 16 mile run on Sunday night after hunting.

Monday: W13, M1

Training:

Evening:
Run 4.2 miles (in Vibrams, easy pace)

Warm Up: (using 35lb db)
75 x goblet squat
25 x swing (both hands)
25 x swing (left hand)
25 x swing (right hand)
75 x good mornings;

Work:
20 min AMRAP: Step-Ups (wearing 40lb pack)

Durability:
2 rounds:
10 x hammer curl to press
25 x 4 count flutter kicks

25 x military pushups
50 x leg levers

Night:
4 mile run (moderate pace, lots of rolling hills)

Notes:
Reading: Mark 1-4
Good workout today. Legs felt great after taking the weekend off.

Sunday: W12, M1

Training: Rest and Recovery

Notes:
Total Weekly Mileage:
Running: 32.2 miles
Long Run: 18 miles (3 hours)

Saturday: W12, M1

Training: Rest and Recovery

Friday: W12, M1

Training:

3 hour run (covered approx 18 miles)

Notes:
Ate a Cliff bar half way through the run and went through approx 50 ounces of water. Really got a boost from the mid run nutrition. Honey and peanut butter for post run followed by a bowl of Special K, 1% milk, honey and craisons.

Thursday: W12, M1

Training:

Warm Up: (using 35lb db)
2 mile run (in Vibrams, easy pace)
75 x goblet squat
75 x dumbell swing
75 x good mornings

Work:
8 rounds:
50 x squat
25 x pushup

Durability::
3 min front plank hold
Active stretch

Notes:
Reading: Exodus 25-28
Good session today. Hamstrings loosened up a bit from yesterday. Mobility at night has really seemed to help that. I am going to try taking milk out of my diet for a bit and see how it effects my running. Planning on taking tomorrow off to rest before my long run Saturday morning.

Wednesday: W12, M1

Training:

6.3 mile run (mixed up paces throughout)

5 rounds:
10 x neutral grip pullups
10 x dips

Long active stretch/mobility session

Notes:
Daily Reading: Exodus 21-24
Hamstrings are very tight. Tomorrow is going to be a tough cross training section so took it easier today. Run was ok overall, not great but not terrible.

Tuesday: W12, M1

Training:

4.2 mile run

Warm Up: (all using 35lb db)
40 x goblet squat
40 x swing
40 x good morning

Work:
1a: 4 x 40 pushups (60 sec sumo squat stretch in between each set)
2a: 3 x 25 bent over row
3a: 3 x 30 wide stance pushup
3b: 3 x 10 strict military press
4a: 3 x 30 hammer curl
4b: 3 x 20 strict military pushup

Durability:
100 x straight leg situp

Notes:
Daily Reading: Exodus 17-20
Overall not a great session. Poor nutrition on Sunday and Monday caught up with me. Note to self that mass quantities of milk affect my running in a negative way. I was under hydrated today as well and just did not have a lot of energy. Some of this way be lingering affects from Saturdays 16 mile run.

Monday: W12, M1

Training:

Warm Up:
1 mile run (in Vibrams, they are going to take a bit to get used to)
40 x goblet squat (35lb db)
40 x db swing (35lb db)
40 x good mornings (35lb db)
10 x tgu

Work:
1a: 4x20 squat (60 sec rest, 35lb db's)
2a: 4x30 stationary lunges (45 sec rest, 20lb vest)
3a: 3x25 RDL (45 sec rest, 20 lb vest, 35lb db's)

4 rounds for time: 3:17
10 x db swing
10 x burpee

Durability:
3 x 25 calf raises (30 sec rest)
2 x 50 russian twists (35lb db)
2 x 50 leg levers
1 mile run (in Vibrams)

Notes:
Reading: Exodus 13-16
Good workout today. Legs are fine after the 16 mile run Saturday. I am planning on doing a medium distance run tomorrow and Thursday then an 18 mile run on the weekend. Legs and hips felt strong which I was very pleased with. The hinge movements in the warm up have been paying off and I believe have helped aid in recovery by loosening up my hips and hamstrings.

Sunday: W11, M1

Training: Rest and Recovery

Total Weekly Milage:
Running: 27.7 miles
Long run: 16 miles

Saturday: W11, M1

Training:

Morning:
16 mile run (longest run to date)

Long active stretch and mobility

Afternoon:
4 x 15 dh chin-ups

Notes:
Ran at an easy pace. Around mile 13 the bottoms of my feet became sore, no pain, just soreness. Re-fueled with peanut butter and nutella post run and ate a sandwich 3 hours later and felt fine. Very pleased with the run and the progress I have made overall in my training.

Friday: W11, M1

Training: Rest and Recovery

Notes:
Daily Reading: Exodus 1-4
Took a rest day to gear up for a long run tmrw.

Thursday: W11, M1

Training: Full, Circuits

Baseline: using 35lb db
35 x goblet squat
35 x swings
35 x good mornings
10 x tgu

Work:
4 rounds AFAP:
30 x step-ups (2 35lb db's)
30 x military pushups
30 x lunges

3 rounds:
7 x thrusters (35lb db's)
14 x 1 leg RDL (7 each leg, 35lb db's)
14 x bent over row (35lb db's)

2 rounds:
30 x hammer curl (15 each arm, 35lb dbs)
12 x skull crushers (35lb db's)
50 x superman back extensions

Endurance:
7.5 mile run

Durability:
Active Stretch/mobility work on calves, Achilles and ankles

Notes:
Reading: Acts 25-28
Good workout today, took 20 min or so to get my legs loosened up in the run. Hilly course, including 1 mile on hilly trails.

Wednesday: W11, M1

Training: Upper

1a) 4 x 40 pushups (1 min rest)
2a) 4 x 25 bent over row (45 sec rest)
3a) 4 x 30 wide pushups (30 sec rest)
4a) 4 x 10 strict military press (30 sec rest)
5a) 3 x 10 hammer curls
5b  3 x 10 dips
6a) 3 x 25 weighted overhead crunches
6b) 3 x 25 4 count flutter kicks

Notes:
Reading: Acts 21-24
Ran short of time today so did an upper body split. Schedule has been pretty hectic as of late.

Tuesday, W11, M1

Training: Lower

Evening:

1a) 4.2 mile run (moderate pace)

2a) 4 x 20 squat (using 2 35lb db's, 60 sec rest)
3a) 4 x 30 stationary lunge (20lb vest, 60 sec rest)
4a) 3 x 20 RDL (wearing 20lb vest and using 2 35lb db's, 45 sec rest)
5a) 3 x 20 goblet squat (35lb db, 45 sec rest)
6a) 3 x 20 calf raises (2 35lb db's)
7a) 20 x leg levers
7b) 20 x superman back extension
7c) 10 x military pushups (ctd)

Notes:
Daily Reading: Acts 17-20
Good workout today. Hunted all weekend so did not get workouts in.

Thursday: D4,W10

Training:

4.2 mile run (easy pace)

Notes:
Long day and not much time to get a workout in. Squeezed this in before bed and it was pitch black outside on the path that I usually run due to tree coverage.

Will not get much training in the next 3 days as I will be out of town hunting.

Daily Reading: Acts 1-4

Total Weekly Milage:
Running: 24.2