Thursday: W16, M2

Daily Reading:
John 13-16

1.) Facts:

• Jesus loved his disciples and He humbled Himself and washed their feet. He challenged them to do the same for others and to serve others with kindness and humility. Christ then goes on to predict his own betrayal and the betrayal of Peter. The time when Christ will not be with the disciples was coming and Christ warned them about the coming trials and how important it was to stay connected to each other and to the Father. Jesus told them about the coming of the Holy Spirit that would lead and guide them and that no matter what the world did to hinder them, that they would never be alone.

2.) Lessons:

• 13:34 - Love one another. As I have loved you, so you must love one another.
• 14:6 - Jesus answered, “I am the way and the truth and the life. No one comes to the Father except through me.
• 14:13 - And I will do whatever you ask in my name, so that the Father may be glorified in the Son.
• 14:15 - If you love me, keep my commands.
• 14:23 - Anyone who loves me will obey my teaching. My Father will love them, and we will come to them and make our home with them.
• 15:5-8 - Christ is the vine and we are the branches, we must stay connected to the vine.
• 15:13 - Greater love has no one than this: to lay down one’s life for one’s friends.
• 16:24 - Ask and you will receive
• 16:31-32 - Do you now believe?” Jesus replied. “A time is coming and in fact has come when you will be scattered, each to your own home. You will leave me all alone. Yet I am not alone, for my Father is with me.
• 16:33 - I have told you these things, so that in me you may have peace. In this world you will have trouble. But take heart! I have overcome the world

3.) Applications:

• As Christians, we will face troubles of many kinds but we must take heart, for Christ has overcome the world. Christ is the vine and we are the branches, we must stay connected to the vine through daily reading and studying of His word as well as daily communication with God. If we love Christ, we must keep His commands. We can ask anything in Christ's name and it will be granted us, for the Glory of the Father, not our own glory. We are never alone, for Christ has sent the Holy Spirit to guide and lead us.

4.) Daily Meditation:

• 15:5 - I am the vine; you are the branches. If you remain in me and I in you, you will bear much fruit; apart from me you can do nothing.

Wednesday: W16, M2

Training:
10 x 50 pushups (done throughout the day)

75 x goblet squat
75 x db swing
75 x good morning

4 rounds for time: (10:13)
15 x thruster (35lb dbs)
15 x squat
15 x burpee

100 x straight leg overhead crunch (35lb db)
100 x leg levers

rest 2 hours

90 min run (easy pace, mixed in brief speed work as well)

Daily Reading:
John 9-12

1.) Facts:

• Christ heals a man blind from birth but the pharisees pride and stubbornness leads to unbelief. Christ then disputes with the pharisees and claims their spiritual blindness. Martha shows an amazing faith and belief in Christ as He raises her brother Lazarus from the dead. Christ shows that He was fully man by showing His emotion and grief at the death of His friend. After this Mary washes His feet and Christ rides into Jerusalem on the back of a donkey, fulfilling the scriptures laid out in Isaiah. 

2.) Lessons:

• 10:9 - Whoever enters by Me will be saved.
• 10:10 - Christ came that we might have life to the full.
• 10:18 - Christ laid down His life for us of His own accord.
• 11:40 - If you believe, you will see the Glory of God.
• 11:54 - Christ withdrew to the wilderness for a time
• 12:26 - Whoever serves me must follow me; and where I am, my servant also will be. My Father will honor the one who serves me.

3.) Applications:

• Christ is the gate to eternity and anybody who enters through Him will have eternal life (John 10:1-10). Christ did not come to judge but to save those who believe. He is the good shepherd, who cares for even one lost sheep. 
• When bad things happen to us it is not always the result of our sin or the sin of our parents. Many times bad things happen to us or ones we know so that the "glory of God may be displayed" (John 9:3). 
• Night is coming, when no one can work (John 9:4). We must be prepared for the time when Christ returns. We must enter through the narrow gate and follow the light of Christ (John 9:5)
• It was interesting to note that when the Jews were plotting to kill Jesus, He retreated to the edge of the wilderness for a time. I found this to be fascinating because I try to do the same things when life gets a bit overwhelming. 

4.) Daily Meditation:

• 11:40 - If you believe, you will see the Glory of God.

Tuesday: W16, M2

Training: Rest


Daily Reading
John 5-8

1.) Facts:

• Jesus performed many miracles and preached of repentance and faith. The Jews and religious leaders of the time were upset because many of these miracles were done on the Sabbath. Christ rebuked them saying that God has given Him all authority, over heaven and earth. In John 5:39, Christ rebukes the religious leaders for their unbelief and lack of understanding in the scriptures. The Jews and leaders are divided on who they believe Christ is. Christ teaches in the temples and continues to preach. No one can stop Him because His time has not yet come.

2.) Lessons:

• 5:27 - Christ has all authority from the Father.
• 6:29 - “The work of God is this: to believe in the one he has sent.”
• 6:34-37 - Then Jesus declared, “I am the bread of life. Whoever comes to me will never go hungry, and whoever believes in me will never be thirsty. But as I told you, you have seen me and still you do not believe. All those the Father gives me will come to me, and whoever comes to me I will never drive away.
• 6:64 - Shows and proves the omniscience of Christ.
7:18 - Whoever speaks on their own does so to gain personal glory, but he who seeks the glory of the one who sent him is a man of truth; there is nothing false about him.
• 7:24 - We must stop judging by outward appearances.
• 7:38 - If we believe, rivers of living water will flow from us.
• 8:7 - “Let any one of you who is without sin be the first to throw a stone"
8:11 - “Go now and leave your life of sin.”

Applications:

• Do not merely study the scriptures as the religions leaders of the time did. We must study them, believe and put them into practice. If we do this, Christ will use us in amazing ways and rivers of living water will flow from us. We must be careful not to speak for our own personal glory, but for the glory of Christ. Do not be like the Jews and religious leaders who did not believe simply because they did not understand. We must not be afraid of the power and authority of Christ. If we are to live a life of faith, we must go and leave our life of sin and eat of the bread of life.

Daily Meditation: 

• 8:11 - Go now, and leave your life of sin.

Monday: W16, M2

Training:
AM:
3 x 30 pushups (chest to deck)

PM:
50 x goblet squat
50 x db swing
50 x good morning

5 rounds for time: (11:44)
10 x db hanging snatch (each arm, 35lb db)
20 x pushups (hand release at bottom)
50 x squat

60 min run (moderate pace)

Nuetral Grip Pullups: (10,10,22)

Notes:
Felt great today. Taking an extra rest day last week really helped in recovery. Tried out the New Balance Minimals today and really liked them.

Daily Reading:
John 1-4

1.) Facts:

• In the beginning their was Word, and the Word was with God and the Word was God. The Word became flesh and made His dwelling among us. John the Baptist prepared the way for the Lord and testified the truth of Christ's coming, that He would take away the sins of the world. Jesus calls his first disciples and also performs his first teaching and miracles.

2.) Lessons:

• 1:1-5 - In the beginning was the Word, and the Word was with God, and the Word was God. 2 He was with God in the beginning. 3Through him all things were made; without him nothing was made that has been made. 4 In him was life, and that life was the light of all mankind. 5 The light shines in the darkness, and the darkness has not overcome it.
• 1:14 - The Word became flesh and made his dwelling among us. We have seen his glory, the glory of the one and only Son, who came from the Father, full of grace and truth
• 1:29 - the Lamb of God, who will take away the sins of the world.
• 2:1-12 - The miracle of the water into wine shows that Christ was fully human as well as fully man in the way He and His mother interacted. Even though He was the son of God, He was also still her son as well and He honored her.
• 3:7 - in order to enter the kingdom of God, you must be born again.
• 3:15 - Everybody who believes (in the Son of God) will have eternal life.
• 4:13 - Jesus answered, “Everyone who drinks this water will be thirsty again, 14 but whoever drinks the water I give them will never thirst. Indeed, the water I give them will become in them a spring of water welling up to eternal life.”

3.) Applications:

• Christ and God are one. Christ is the Word and the Word was with God in the beginning. If we are to enter the kingdom of Heaven we must be born again, putting off the old self and its desires, for anyone who believes in the Son of God will have eternal life. If we drink of earthly water, wisdom ect... we will be thirsty again, but if we drink of the cup of water Christ offers us, we will never be thirsty again. 

4.) Daily Meditation:

• 4:13 - Jesus answered, “Everyone who drinks this water will be thirsty again, 14 but whoever drinks the water I give them will never thirst. Indeed, the water I give them will become in them a spring of water welling up to eternal life.”

Sunday: W15, M2

Training: Rest day

Notes:
Planning on having a pretty tough week this week. Will have to make up my long run miles as well.

Total Weekly Miles:
Running: 17
Hiking: 11
Total: 27

Saturday: W15, M2

Training:

3 mile run (easy pace)
1 mile walk

80 x goblet squat
50 x burpees (2:13)

Notes:
Easy day

Friday: W15, M2

Training: Rest


Daily Reading:
Job 33-36

1.) Facts:

• Elihu speaks out to Job and takes a different stance on Job's suffering than Job's previous 3 friends. Elihu states that Job's sufferings were sent as a trial and not as a result of a sin as Job's friends had previously thought. Elihu then goes on to state that this trial has been lengthened because Job has not yet been humbled and because Job has claimed his innocence from sin ((33:9-11), (Elihu sees this as rebellion 34:37)). Elihu goes on to speak about God's justice, sovereign dominion, providence, omniscience and his hatred of sin. 

2.) Lessons:

• 33:1-7 - Elihu was quite a bit younger than Job's other 3 friends who had spoken, yet Elihu introduces himself and states his cause with respect to his elders as well as with complete and utter confidence.
• 33:33 - "But if not, then listen to me; be silent, and I will teach you wisdom" I love the confidence Elihu speaks with regarding wisdom because his knowledge is based upon scriptures and a correct understanding of the sovereignty of God.
• 34:11 - "He repays everyone for what they have done; he brings on them what their conduct deserves" God is just and fair and we will be held accountable for our sins and actions.
• 34:21-27 - Elihu speaks of the omniscience of God and that man in all his wisdom cannot escape from judgement for our actions. God is all knowing, in both our physcial sins and the sins of the heart.
• 36:26 "How great is God? Beyond our understanding."

3.) Applications:

• Even though Elihu was correct in much of what he was saying, it must be noted that this did not apply to Job, because Job indeed had no sinned against God. When we face trials of many kinds we must not compound that with rebellion against God. We are called to consider it pure joy when faced with trials of many kinds, for it is though those trials that the testing of our faith occurs and as a result God will teach us perseverance. (James 1:2-4) Elihu speaks of the power of God and that He knows everything. One day we will be held responsible for our actions, so we must learn to base our lives on the teachings of the Bible and to speak with confidence when called upon by God.

4.) Daily Meditation:

• 34:21 - “His eyes are on the ways of mortals; he sees their every step."

Thursday: W15, M2

Training:
Evening:
Baseline:

• 50 x goblet squat
• 50 x db swings
• 50 x good mornings

Work Capacity:

• 10 rounds AFAP: (6:25ish)
• 5 x pullups
• 10 x pushups
• 15 x squats

SS Endurance:

• 4 mile run (easy, walked for a few minutes in the middle to look at the colors on the tree's)

Durability:

• Long active stretch/mobility session

Night:

Endurance:

• 5 mile walk

Daily Reading:
Job 29-32

1.) Facts:

• Job is longing for times past. He is reminiscing about the prosperity of the years when the Lord had a hedge of protection surrounding him. Job then goes on the claim his innocence of both outward and inward sins. He claims innocence of sins in his heart, against his neighbors and against God. Job's friends were trying to convince him that the cause of his suffering was a hidden sin or fault, Job goes on to state his humiliation but declares that he did not sin and that a hidden sin or fault has not lead to his suffering and anguish.

2.) Lessons:

• Chapter 29: Longing for past years of prosperity will not help you in your current situation. 
• 31:24-28 - Job affirms that depending on wealth for happiness is idolatry.
• 31:14 - "what will I do when God confronts me? What will I answer when called to account?" Interesting thought to think about that really hit home for me.   

3.) Applications:

• Yearning for years past will not cause your current suffering to ease and depending on wealth for you happiness or for a source that will ease your suffering is a form of idolatry. We need to strive to live a life like Job, for he was upright and a man of integrity. Can I claim my innocence like Job did from sin when my Savior calls for me to give an account of my life?

4.) Daily Meditation:

• 31:14 - "what will I do when God confronts me? What will I answer when called to account?" 

Mesocycle 1 Recap - AHU Training Update

M1 Update:
Dates:

• 9/5/11-10/2/11 (4 weeks)

LSD:
Week 1:

• Planned: 25
• Actual: 27.7
• Long run: 16 

Week 2:

• Planned: 27
• Actual: 32.2
• Long run: 18

Week 3:

• Planned: 29
• Actual: 17 (busy schedule)
• Long run: skipped due to schedule

Week 4:

• Planned: 31
• Actual: 43.5 (made up miles missed from week 3)
• Long run: 20 

Total:

• Planned: 112
• Actual: 120.4 
• % Change: + 7.5%
• Longest run: 20 miles

Strength and Conditioning:
Took these 4 weeks to focus on my weaknesses which where my lower back, hamstrings and core. I developed a baseline of hinge movements using some information from Dan John's website to start off every cross training session with. These included goblet squats, dumbbell swings and good mornings. All these movements were done with a 35lb dumbbell and were auto-regulated as to how I felt that day. I tried to get 50+ of each in at the beginning of each session, most sessions included 70+ unless I was really beat up from a previous run. Besides working toward developing my weaknesses these movements seem to aid in recovery from long runs. I have seen a great improvement in my running from including the baseline hinge movements into my routine. My lower back no longer gets sore on the long runs and the gained mobility and endurance in my hips and hamstrings have helped tremendously in running up hills.

I have been implementing short metcon's to improve my conditioning as well as my GPP. I know that metcon's are not the best way to train for an ultra of 135 miles but it is quick and efficient and due to the increased time spent running, minimalist equipment, and long work weeks, metcons fit into my schedule and training well. I have been programming most of them myself and use some off of Crossfit Endurance.

Recap:
I am very happy with the progress made so far in my training. The toughest part is conditioning my feet, ankles and achilles tendons to the rigors of long runs. I have been slowly adding running in Vibrams into my shorter weekly runs. My running form has progressed greatly from when I started. My feet have improved dramatically since I have started training sport specific for an ultra but it is slow progress in adapting those foot muscles to covering long distances.

I enjoy spending time outdoors so the long runs and have been pretty fun so far. I typically run with a 70 oz hydration pack with food and water. I have stayed injury free for the most part outside of a small muscle pull in the bottoms of my feet here or there and am enjoying training. Going into the next cycle I will be slowly increasing weekly miles as well as the miles covered on the long run. For the time being I will continue with the hinge movements and short metcon's as they seem to be working.

Wednesday: W15, M2

Training: Active Recovery
Evening:
Endurance:

• 33 min bike (moderate to fast pace)

Night:
Endurance:

• 5 mile ruck (40lb pack, 1 hour 20 min)

Daily Reading:
Job 25-28

1.) Facts:

• Chapter 25 starts out with Bildad showing the infinite distance there is between God and man. He instructs Job to think highly and honorably of God and lowly of ourselves. In the midst of the ongoing debate between Job and his friends, Job actually agrees with Bildad in Chapter 26. Chapter 27 is Job expressing his integrity and the hopelessness and final fate of the wicked. Job searches for the meaning of wisdom in Chapter 28 and finds that wisdom is to fear the Lord and shun evil.

2.) Lessons:

• 28:28 - "The fear of the Lord is wisdom and to shun evil is understanding."
• 25:2-6 - “Dominion and awe belong to God; he establishes order in the heights of heaven. Can his forces be numbered? On whom does his light not rise? How then can a mortal be righteous before God? How can one born of woman be pure? If even the moon is not bright and the stars are not pure in his eyes, how much less a mortal, who is but a maggot, a human being, who is only a worm!” God is powerful and man is lowly and sinful.
• 27:5 - "till I die, I will not deny my integrity"

3.) Applications:

• God is all powerful and we need to show respect to Him by honoring Him through our circumstances and not thinking more highly of ourselves that we ought. No matter what lies in our path we are called to maintain our integrity, fear God and shun evil, for that is the meaning of wisdom.

4.) Daily Meditation:

• 28:28 - "The fear of the Lord is wisdom and to shun evil is understanding."

Tuesday: W15, M2

Training:

Evening:
Baseline:

• 50 x goblet squat
• 50 x db swing
• 50 x good morning

Work Capacity:

• 4 rounds for time: (9:55)
• 30 x stationary lunge
• 12 x 1 arm db thruster (35lb db, 12 right, 12 left)
• 20 x 4 count flutter kick
• 10-8-6-4-2 (1 arm db snatch, 1 arm strict military press)

Durability:

• Short active stretch

Endurance:

• 5 mile run (easy pace, in Vibrams)

Daily Reading:
Job 21-24

1.) Facts:

• Eliphaz believes that Job's current situation has been brought about by a sin that he has not confessed or brought to the light. He believes that if only Job knew of God's intense personal interest in him that he would not take his sin so lightly. This however, does not apply to Job for he was an upright man and full of integrity. He had asked for the forgiveness of his sins earlier and submitted himself to God. In chapter 23, Job explains to Eliphaz that he would repent if only he knew what he had done wrong. Job is simply looking for an explanation from God. 

2.) Lessons:

• Success is not based upon outward performance or what the world deems as successful. Success is based upon the state of our heart and our relationship to God.
• 21:22 - "Can anyone teach knowledge to God?" The way I respond to personal struggles shows my attitude towards God. 
• 22: 12-14 - Even though Job's sin did not bring about his calamities and sorrow, sin often entangles us and God will use our sin to correct our behavior. Our sin cannot be taken lightly as it separates us from God.

3.) Applications:

• Their are times in life where evil men do prosper and experience wealth and happiness, however, as Christians we cannot base success on outward performance, but on the state of our heart. God will punish the wicked and we will all be held accountable for our actions on the day of judgement.
• God has an intense personal interest in us and we cannot take our sin lightly. We must submit to God and be at peace with Him.
• 22:5 - "Is not your wickedness great? Are not your sins endless?" This verse confirms our fallen nature and our need for repentance and forgiveness. 
• 22:21-23 -  “Submit to God and be at peace with him; in this way prosperity will come to you. Accept instruction from his mouth and lay up his words in your heart. If you return to the Almighty, you will be restored."
• 23:10 - "when he has tested me, I will come forth as gold."

4.) Daily Meditation: 4:45-5:45am

• 23:10 - "when he has tested me, I will come forth as gold."

Monday: W15, M2

Training: 
Evening:
SS Endurance:

• 5 mile run (in Vibrams, longest run in them to date)

Baseline:

• 100 x goblet squat
• 100 x db swing (50 double, 25 right, 25 left)
• 100 x good mornings

Work Capacity:

• 3 rounds for time: (4:55)
• 15 x squat (35lb dbs)
• 30 x military pushup
• 45 x suitcase crunch

Durability:

• Active Stretch

Daily Reading:
Job 17-20 

1.) Facts: What is this passage about?

• Job is crying out to God in his sorrow. He knows that the ways of the wicked will not prevail yet he is hurt and is pouring out his heart.

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

• 17:12 - "In the face of darkness, light is near"
• 18:5 - "the lamp of the wicked man is snuffed out."
• 19:25 - "I know that my redeemer lives, and that in the end, He will stand on the earth."
• 20:5 - "the mirth of the wicked is brief, the joy of the godless lasts but a moment"

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

• God allows for the wicked to perish and their plans will not succeed. The mirth they find from their wickedness will be short lived.
• Job realizes that God has given and taken away everything from him. He knows that throughout all things, the humiliation, pain and loneliness of losing his family, that his Redeemer lives and that at the end, He will stand on the earth.

4.) Daily Meditation: 7-8pm

• I know that my redeemer lives and at the end, He will stand on the earth. Job 19:25

Sunday: W14, M1

Training:
Rest and Recovery

Notes:
Total weekly mileage:

• Running: 43.5 miles
• Long run: 20 miles

Meso-cycle 1 recap:

Saturday: W14, M1

Training: Landscaping and hauling rock all day