M2 Recap

Running:
Week 5:
Total miles: 27
Long run: 10 miles

Week 6:
Total hours: 4
Long run: 2:20

Week 7:
Total hours: 3
Long run: 2:00 (w/20lb vest)

Week 8:
Total hours: 5 hours
Long run: 2:00

Strength and Conditioning:
Focused on hinge movements, pullups, pushups and core work and was very happy with the progress. Typical time spent on each S&C workout was 30-40 minutes. Flexibility and core strength has improved and lower back has not been sore at all during long runs.

Recap:
Due to work and social commitments I have not had as much time to dedicate to workouts and runs during the week. I have been going longer on the days that I can and taking rest days on the days I have commitments. A vast majority of my miles are coming during the weekend when I have more time. I have had to take more rest days than normal which has actual been beneficial in my opinion. Hing movements are going to continue to be a staple as I have seen a great improvement in my running since I started adding them regularly into my routine. Did a 2 hour weighted vest run w/ a 20lb vest in week 7 and did very well. Going forward I will focus on going long and slow and adding more weighted vest runs in as well as occasional rucks to work on my walking pacing.

Monday: W19, Recovery

Training: Rest Day


Notes:

• This week is going to be an intentional lighter workload.

Daily Reading:
2 Corinthians 1-4

1.) Facts:

• Paul begins by acknowledging that he had to change his plans but still wishes to visit Corinth. He then speaks about the greatness of the new covenant in Christ and that our present weaknesses will not destroy us for God is faithful and just. Our light and momentary troubles are achieving for us an everlasting glory.

2.) Lessons:

• 1:7 - And our hope for you is firm, because we know that just as you share in our sufferings, so also you share in our comfort.
• 4:2 - Rather, we have renounced secret and shameful ways; we do not use deception, nor do we distort the word of God. On the contrary, by setting forth the truth plainly we commend ourselves to everyone’s conscience in the sight of God.
• 4:8-12 - We are hard pressed on every side, but not crushed; perplexed, but not in despair; persecuted, but not abandoned; struck down, but not destroyed. We always carry around in our body the death of Jesus, so that the life of Jesus may also be revealed in our body. For we who are alive are always being given over to death for Jesus’ sake, so that his life may also be revealed in our mortal body. So then, death is at work in us, but life is at work in you.
• 4:17-18 - For our light and momentary troubles are achieving for us an eternal glory that far outweighs them all. So we fix our eyes not on what is seen, but on what is unseen, since what is seen is temporary, but what is unseen is eternal.

3.) Applications:

• God is the God of comfort and He will comfort us in our every need. We are hard pressed on every side yet God will never abandon us. Death is at work in all of us due to our sin nature, but life is found through Christ. Everything we face in this world are light and momentary troubles. They are achieving for us an eternal glory that far outweighs anything we can possibly imagine. Therefore we are called to fix our eyes on our heavenly father and not on what is seen, but on what is unseen. God is eternal, this world is temporary. 

Sunday: W18, M2

Training:
Morning:
Hunt

Afternoon:
5 rounds:
10 x ring L-pullups
20 x military pushups
30 x squat (35lb sanbag)
40 x leg levers

Total Milage:
5 hours running
Long run: 1:58
90 min ruck

Saturday: W18, M2

Training:
Morning:
Hunting

Afternoon:
1 hour 58 min run (easy to moderate pace, all out last 1000 meters or so)

100 x sandbag front squat (35lb bag)
100 x bgbs (35lb bag)

1 x 15 L-pullups on rings

Friday: W18, M2

Training:
Night:
58 min run (easy pace, covered 7 miles)
2 min max pushups: 124 (80 in a row to start off then sets of 10) (PR)
2 min max squats: 118
2 min max 4 count flutter kicks: 87

Notes:
Very pleased with the pushup score. I have found that in order to get a higher score I have to increase my 1 set max and knock out as many as possible right off the bat. Doing high rep sets throughout the work day as breaks has really helped with improving this score. I was hoping to get greater than 120 on the squats. I did not go all the way parallel on some of these so the score is not entirely accurate. Nutrition has been pretty poor this week. Looking to turn that around this weekend. Planning on hunting most of the weekend so will have to get my runs in Saturday and Sunday in the afternoons around the morning and evening hunts.

Daily Reading:
1 Corinthians 5-8

1.) Facts:

• Paul addresses tough issues in the church of Corinth regarding sexual immorality, the laws of marriage and food sacrificed to idols. He speaks on giving up the former ways in which we used to live by fleeing from the sins that formerly entangled us and by not being a stumbling block to those weaker than us. We were washed, sanctified and justified through the blood of Christ. We are to honor God with our bodies.

2.) Lessons:

• 5:6-7 - Don’t you know that a little yeast leavens the whole batch of dough? Get rid of the old yeast, so that you may be a new unleavened batch—as you really are. For Christ, our Passover lamb, has been sacrificed.
• 6:9-11 - Or do you not know that wrongdoers will not inherit the kingdom of God? Do not be deceived: Neither the sexually immoral nor idolaters nor adulterers nor men who have sex with men nor thieves nor the greedy nor drunkards nor slanderers nor swindlers will inherit the kingdom of God. And that is what some of you were. But you were washed, you were sanctified, you were justified in the name of the Lord Jesus Christ and by the Spirit of our God.
• 6:18-20 - Flee from sexual immorality. All other sins a person commits are outside the body, but whoever sins sexually, sins against their own body. Do you not know that your bodies are temples of the Holy Spirit, who is in you, whom you have received from God? You are not your own; you were bought at a price. Therefore honor God with your bodies.
• 7:19-20 - Circumcision is nothing and uncircumcision is nothing. Keeping God’s commands is what counts. Each person should remain in the situation they were in when God called them.
• 8:6 - yet for us there is but one God, the Father, from whom all things came and for whom we live; and there is but one Lord, Jesus Christ, through whom all things came and through whom we live.
• 8:9-13 - Be careful, however, that the exercise of your rights does not become a stumbling block to the weak. For if someone with a weak conscience sees you, with all your knowledge, eating in an idol’s temple, won’t that person be emboldened to eat what is sacrificed to idols? So this weak brother or sister, for whom Christ died, is destroyed by your knowledge. When you sin against them in this way and wound their weak conscience, you sin against Christ. Therefore, if what I eat causes my brother or sister to fall into sin, I will never eat meat again, so that I will not cause them to fall.

3.) Applications:

• Honor God with my body. Flee from the temptations that have entangled me in the past. Christ has washed, sanctified and justified me. I was bought at a price. I must realize this and embrace the fact that I am not beholden to my past sins. Christ has set me free, therefore I must honor Him with my body and honor Him by turning from those sins that have had control in the past. 
• I am placed in situations by God and I am called to honor Him in those situations by keeping His commands. 
• I must live my life as if in a glass house. Whether I like it our not my actions are being viewed by others and impact how others live their lives. If my actions lead another to sin than I am being a stumbling block to them and am keeping them from Christ. If this is the case than I am called to change my ways and do what will not cause them to fall. It is a sin to lead others to destruction and to lead others away from Christ. This is something of the utmost importance and is something that that needs work in my life. I must be willing to sacrifice my own wants and desires if they are causing someone else to sin. As a follower of Christ I am called to be different from the world and to live a life worthy of the calling of Christ. My actions either bring others closer to Christ or lead them farther away... Which is it? This is a day by day, minute by minute decision impacting how I live my every day life. 

4.) Daily Meditation:

• 8:9 - do not become a stumbling block to the weak

Thursday: W18, M2

Training:


90 min ruck (40lb pack, moderate pace)


Daily Reading:
1 Corinthians 1-4


1.) Facts:

• Paul is writing this letter to the church in Corinth. He immediately starts off by addressing divisions in the church over leaders and states that wisdom is not found through man but through the Spirit of God. The foundation of the church must be Jesus Christ and everyone has a role to play in the building of it. Some are called to sow and some are called to reap, each and every job is important because the church needs to be unified and work as the body of Christ. The nature of true apostleship is humbling ourselves in the sight of God and others and giving ourselves completely over to will of God.

2.) Lessons:

• 1:17 - For Christ did not send me to baptize, but to preach the gospel—not with wisdom and eloquence, lest the cross of Christ be emptied of its power.
• 1:25 - For the foolishness of God is wiser than human wisdom, and the weakness of God is stronger than human strength.
• 2:11 - For who knows a person’s thoughts except their own spirit within them? In the same way no one knows the thoughts of God except the Spirit of God.
• 3:7-9 - So neither the one who plants nor the one who waters is anything, but only God, who makes things grow. The one who plants and the one who waters have one purpose, and they will each be rewarded according to their own labor. For we are co-workers in God’s service; you are God’s field, God’s building.
• 4:3 - I care very little if I am judged by you or by any human court
• 4:16 - Therefore I urge you to imitate me.

3.) Applications:

• Everyone has a job in the body of Christ. Some are called to reap and some are called to sow. Each is important as they further the kingdom of God. Do not be wise in your own eyes, for the wisdom of this world is foolishness compared to God's surpassing greatness. We are called to humble ourselves and seek to do the will of God. Our singular purpose must be to plant and grow and be co-workers in Gods field. 

4.) Daily Meditation:

• 3:7-9 - So neither the one who plants nor the one who waters is anything, but only God, who makes things grow. The one who plants and the one who waters have one purpose, and they will each be rewarded according to their own labor. For we are co-workers in God’s service; you are God’s field, God’s building.

Wednesday: W18, M2

Training:
Evening:
63 min run (consisted of long hill repeats)

50 x pullups (27,15,8)
50 x dips (30,20)


Daily Reading:
Romans 13-16

1.) Facts:

• Paul begins by speaking of the importance of subjecting ourselves to our governing authorities because their is no authority except for what God has established. We are called to pray for our leaders and authorities. We are challenged to clothe ourselves with Jesus Christ and not to gratify the desires of our flesh or let our flesh become a stumbling block for other believers. We all must give an account of our actions to God on the day of judgement.

2.) Lessons:

• 13:1 - Let everyone be subject to the governing authorities, for there is no authority except that which God has established. The authorities that exist have been established by God.
• 13:7 - Give to everyone what you owe them: If you owe taxes, pay taxes; if revenue, then revenue; if respect, then respect; if honor, then honor.
• 13:9 - The commandments, “You shall not commit adultery,” “You shall not murder,” “You shall not steal,” “You shall not covet,” and whatever other command there may be, are summed up in this one command: “Love your neighbor as yourself.”
• 13:12-14 - The night is nearly over; the day is almost here. So let us put aside the deeds of darkness and put on the armor of light. Let us behave decently, as in the daytime, not in carousing and drunkenness, not in sexual immorality and debauchery, not in dissension and jealousy. Rather, clothe yourselves with the Lord Jesus Christ, and do not think about how to gratify the desires of the flesh.
• 14:8 - If we live, we live for the Lord; and if we die, we die for the Lord. So, whether we live or die, we belong to the Lord.
• 14:10 - For we will all stand before God’s judgment seat
• 14:21 - It is better not to eat meat or drink wine or to do anything else that will cause your brother or sister to fall.
• 15:1 - We who are strong ought to bear with the failings of the weak and not to please ourselves.

3.) Applications:

• The day of judgement is coming and we must clothe ourselves in Christ Jesus. This  means putting aside the sinful desires of the flesh and not being a stumbling block to other believers. We must meet them where they are at. This calls for a sacrifice on our behalf for it is the duty of the strong to come beside the weak and help them on their walk for no one can walk through life alone. If we live, me must live for the Lord and if we die we must die for the Lord. We will all sit before the seat of judgement when the day comes.

4.) Daily Meditation:

• 13:14 - Rather, clothe yourselves with the Lord Jesus Christ, and do not think about how to gratify the desires of the flesh.

Tuesday: W18, M2

Training:


2 x 70 pushups


100 x goblet squat (100, 35lb db)
100 x db swing (100, 35lb db)
100 x straight leg rdl (70,30, 35lb dbs)

2 x 15 curl to press (35lb dbs)


Daily Reading:
Romans 9-12

1.) Facts:

• Paul laments over Israel and the Jewish nation. The cause of his sorrow is due to the fact that they Jews do not believe in the death and resurrection of Christ and that they hang onto the law of Moses trying to gain justification through works and not through the faith in God. He goes on to say that God is faithful and has not forgotten His chosen people and that due to His great love, He will save those who put their trust in Him.

2.) Lessons:

• 9:16-18 - It does not, therefore, depend on human desire or effort, but on God’s mercy. For Scripture says to Pharaoh: “I raised you up for this very purpose, that I might display my power in you and that my name might be proclaimed in all the earth.” Therefore God has mercy on whom he wants to have mercy, and he hardens whom he wants to harden.
• 9:21 - Does not the potter have the right to make out of the same lump of clay some pottery for special purposes and some for common use?
• 9:30-32 - What then shall we say? That the Gentiles, who did not pursue righteousness, have obtained it, a righteousness that is by faith; but the people of Israel, who pursued the law as the way of righteousness, have not attained their goal. Why not? Because they pursued it not by faith but as if it were by works. They stumbled over the stumbling stone.
• 10:9 - If you declare with your mouth, “Jesus is Lord,” and believe in your heart that God raised him from the dead, you will be saved
• 12:1-2 - Therefore, I urge you, brothers and sisters, in view of God’s mercy, to offer your bodies as a living sacrifice, holy and pleasing to God—this is your true and proper worship. Do not conform to the pattern of this world, but be transformed by the renewing of your mind. Then you will be able to test and approve what God’s will is—his good, pleasing and perfect will.
• 12:9-21 - Love must be sincere. Hate what is evil; cling to what is good. Be devoted to one another in love. Honor one another above yourselves. Never be lacking in zeal, but keep your spiritual fervor, serving the Lord. Be joyful in hope, patient in affliction, faithful in prayer. Share with the Lord’s people who are in need. Practice hospitality.Bless those who persecute you; bless and do not curse. Rejoice with those who rejoice; mourn with those who mourn. Live in harmony with one another. Do not be proud, but be willing to associate with people of low position. Do not be conceited. Do not repay anyone evil for evil. Be careful to do what is right in the eyes of everyone. If it is possible, as far as it depends on you, live at peace with everyone. Do not take revenge, my dear friends, but leave room for God’s wrath, for it is written: “It is mine to avenge; I will repay,” says the Lord. On the contrary:        “If your enemy is hungry, feed him;
  if he is thirsty, give him something to drink.
  In doing this, you will heap burning coals on his head.”
  Do not be overcome by evil, but overcome evil with good.

3.) Applications:

• Christ died to abolish the law. He died so that we might not be under that yoke. Confession with our mouths and belief in our hearts will lead to salvation and a saving faith. We must not be a stumbling block for others but must use our gifts to further the kingdom of God and lead others. Do not conform to the ways of the world, but be different, be transformed through Christ. This is how we will be able to discern God's good and gracious will for our lives. 

4.) Daily Meditation:

• 10:9 - If you declare with your mouth, “Jesus is Lord,” and believe in your heart that God raised him from the dead, you will be saved

Monday: W18, M2

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

67 min run (easy pace)

50 x pullups (20,15,15)
50 x dips (25,17,8)
Daily Reading:
Romans 5-8

1.) Facts:

• We are given peace and hope in Christ Jesus because is is through Him that we have received reconciliation. Just as sin entered the world through one man (Adam), sin has been reconciled through the act of one man (Christ). Due to this act we are made dead to sin and alive in Christ and are given life through the Spirit. 

2.) Lessons:

• 5:3-4 - because we know that suffering produces perseverance; perseverance, character; and character, hope.
• 5:8 - But God demonstrates his own love for us in this: While we were still sinners, Christ died for us
• 5:18 - Consequently, just as one trespass resulted in condemnation for all people, so also one righteous act resulted in justification and life for all people.
• 6:6-7 - For we know that our old self was crucified with him so that the body ruled by sin might be done away with, that we should no longer be slaves to sin— because anyone who has died has been set free from sin.
• 6:12 - Therefore do not let sin reign in your mortal body so that you obey its evil desires.
• 6:13 - Do not offer any part of yourself to sin as an instrument of wickedness, but rather offer yourselves to God as those who have been brought from death to life; and offer every part of yourself to him as an instrument of righteousness.
• 6:23 - For the wages of sin is death, but the gift of God is eternal life in Christ Jesus our Lord.
• 7:15-25 - I do not understand what I do. For what I want to do I do not do, but what I hate I do. And if I do what I do not want to do, I agree that the law is good. As it is, it is no longer I myself who do it, but it is sin living in me. For I know that good itself does not dwell in me, that is, in my sinful nature. For I have the desire to do what is good, but I cannot carry it out. For I do not do the good I want to do, but the evil I do not want to do—this I keep on doing. Now if I do what I do not want to do, it is no longer I who do it, but it is sin living in me that does it. So I find this law at work: Although I want to do good, evil is right there with me. For in my inner being I delight in God’s law; but I see another law at work in me, waging war against the law of my mind and making me a prisoner of the law of sin at work within me. What a wretched man I am! Who will rescue me from this body that is subject to death? 25 Thanks be to God, who delivers me through Jesus Christ our Lord!
• 8:5 - Those who live according to the flesh have their minds set on what the flesh desires; but those who live in accordance with the Spirit have their minds set on what the Spirit desires.
• 8:26-27 - In the same way, the Spirit helps us in our weakness. We do not know what we ought to pray for, but the Spirit himself intercedes for us through wordless groans. And he who searches our hearts knows the mind of the Spirit, because the Spirit intercedes for God’s people in accordance with the will of God.
• 8:28 - And we know that in all things God works for the good of those who love him

3.) Applications:

• Christ abolished the law when He died for my sins. The law helps me to identify my sins, yet when Christ died for me he took the punishment that the law requires for me and took it on Himself. Because of this I must not let sin reign in my body. This is difficult to do because I am a sinful man. I do not always understand what I do, I am a wretched man covered in sin. However, Christ loved me enough to die for me and take the punishment for my sins and actions. He realizes my weaknesses and has sent the Holy Spirit to help me and guide me.

4.) Daily Meditation:

• 8:28 - And we know that in all things, God works for the good of those who love Him. 

Sunday: W17, M2

Training: Rest

Notes:
Overall a pretty undisciplined week for workouts. Not a big deal as I treated the week as an active recovery week. On a positive note I was very pleased with my weighted vest run on Saturday. My cardiovascular fitness has drastically improved and I think the main thing to continue working on is my lower back, core and feet muscles and tendons as those will be what will take the majority of the beating. Change of shoes has REALLY helped my feet. Taking more rest days has been pretty difficult mentally because I am not used to taking more than 1 or 2 a week but I have seen great improvements in my running and the overall freshness of my legs when I take 3 days completely off.

Total Weekly Milage:
Total Hours: 3 hours running
Long Run: 2 hours w/ 20lb vest

Saturday: W17, M2

Training:
AM:
2 hours 5 min run w/ 20.5 lb vest

200 x situp
200 x superman back extension

Long active stretch

Notes:
I have been very busy this week so I haven't been able to dedicate as much time to my workouts as I would like. This weekend I am going to try to log some big miles. I recently changed shoes to the New Balance Minimus and have been very pleased. My feet no longer hurt on long runs and my recovery time in between runs has decreased. This could also by due to taking more complete rest days. Todays run felt great. Got in quite a bit of hill work as well which was an added benefit. Ran in Lake Carlos State Park for a vast majority of the miles.

Friday: W17, M2

Daily Reading:
Proverbs 25-28

Key thoughts:

• 26:11 - As a dog returns to its vomit, so fools repeat their folly.
• 27:1-2 - Do not boast about tomorrow, for you do not know what a day may bring. Let someone else praise you, and not your own mouth; an outsider, and not your own lips.
• 27:17 - As iron sharpens iron, so one person sharpens another.
• 27:19 - As water reflects the face, so one’s life reflects the heart.
• 27:24 - riches do not last forever.
• 28:14 - Blessed is the one who always trembles before God, but whoever hardens their heart falls into trouble.

Thursday: W17, M2

Training: Rest


Daily Reading:
Proverbs 21-24

Key thoughts:

• 21:2 - A person may think their own ways are right, but the LORD weighs the heart.
• 21:3 - To do what is right and just is more acceptable to the LORD than sacrifice.
• 21:19 - Better to live in a desert than with a quarrelsome and nagging wife.
• 22:6 - Start children off on the way they should go, and even when they are old they will not turn from it.
• 23:5 - Cast but a glance at riches, and they are gone
• 23:26 - My son, give me your heart and let your eyes delight in my ways

Wednesday: W17, M2

Training:
AM:
5 x 70 pushups (sets were done randomly throughout the morning)

PM:
100 x squat (35lb dbs)

10 min amrap: (8 rounds)
5 x military press (35lb dbs)
10 x box jump
15 x db swing

3 rounds:
10 x hammer curl (each arm)
20 x military pushup

100 x rdl (35lb dbs)


Daily Reading:
Proverbs 17-20

Key thoughts:

• 17:14 - Starting a quarrel is like breaching a dam; so drop the matter before a dispute breaks out
• 17:17 - A friend loves at all times, and a brother is born for a time of adversity.
• 17:27-28 - The one who has knowledge uses words with restraint,and whoever has understanding is even-tempered. Even fools are thought wise if they keep silent,and discerning if they hold their tongues.
• 18:12 - humility comes before honor
• 18:22 - He who finds a wife finds what is good and receives favor from the LORD.
• 19:20 - Listen to advice and accept discipline, and at the end you will be counted among the wise.
• 19:23 - The fear of the LORD leads to life; then one rests content, untouched by trouble.
• 20:9 - Who can say, “I have kept my heart pure; I am clean and without sin”?
• 20:13 - Do not love sleep or you will grow poor; stay awake and you will have food to spare.
• 20:24 - A person’s steps are directed by the LORD. How then can anyone understand their own way?