Wednesday: W24

Training:
WOD 1: Evening

Clean Pull:
3 x 3 x 245#
2 x 3 x 265# (went up surprisingly easy)

3 rounds AFAP:
8 x Snatch Grip Deadlift (135#)
8 x Pullups (wide grip)

3 rounds AFAP:
12 x db swing (70# db)
12 x hanging leg raises

WOD 2: Night
Run:
71 min (wore vibrams and snow was pretty well packed)


Notes:
Weight: 188# (a little low but overall I feel healthy so not a concern, would like to be up around 195#)
Strength: Slowly easing back into strength training. I realize how my base foundation was severely lacking. My running has improved with less runs per week and a big focus on strengthening my lower back, hips and hamstrings. My strength is not anywhere near where it needs to be. I am going to follow Shane Skowron's strength template for endurance athletes to slowly build back up my base. I am on the second week of it and feel very confident in the program. Especially when I start adding some more miles in when my schedule slows down a bit.
Endurance: Due to coaching and other scheduling conflicts I have not been able to log as much time running as I would like. The runs I have done have been in a 20# vest with minimalist shoes. I feel very confident in my running abilities up to 2.5 hours. After that I am in mostly unknown territory as I have not been able to log more than a handful of runs longer than that. A heavy dose of dumbell swings and goblet squats have drastically improved my ability on hill repeats as well as my overall running ability.


Daily Reading: 
Psalm 116-120

1.) Lessons:

• 116:1-2 - I love the LORD, for he heard my voice; he heard my cry for mercy. Because he turned his ear to me, I will call on him as long as I live.

• 116:5-6 - The LORD is gracious and righteous; our God is full of compassion. The LORD protects the unwary; when I was brought low, he saved me.

• 117:2 - For great is his love toward us, and the faithfulness of the LORD endures forever.

• 118:1 - Give thanks to the LORD, for he is good; his love endures forever.

• 119:1-3 - Blessed are those whose ways are blameless, who walk according to the law of the LORD. Blessed are those who keep his statutes and seek him with all their heart— they do no wrong but follow his ways.

• 119:9-11 - How can a young person stay on the path of purity? By living according to your word. I seek you with all my heart; do not let me stray from your commands. I have hidden your word in my heart that I might not sin against you.

• 119:67 - Before I was afflicted I went astray, but now I obey your word. 

• 119:133 - Direct my footsteps according to your word; let no sin rule over me. 

• 119:175-176 - Let me live that I may praise you, and may your laws sustain me. I have strayed like a lost sheep. Seek your servant, for I have not forgotten your commands.

2.) Applications:

• The Lord hears my cries for mercy for great is His love and faithfulness throughout the ages.
• Every day, multiple times a day, give thanks to the Lord for His love endures forever.
• Blessed are those who walk in the ways of the Lord and follow His commands and decrees.
• Before I was afflicted and went astray, but now my goal is to obey the word of the Lord and to have the  Lord direct my footsteps so that no sin may rule over me.
• I have strayed like a lost sheep, forgive me for my past sins.
• How can I stay on the path of purity? By obeying the word of the Lord and meditating on it day and night.