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?

Tuesday: W17, M2

Training: Rest


Daily Reading:
Proverbs 13-16

Key thoughts:

• 13:2 - From the fruit of their lips people enjoy good things, but the unfaithful have an appetite for violence.
• 13:6 - Righteousness guards the person of integrity, but wickedness overthrows the sinner.
• 13:10 - wisdom is found in those who take advice
• 13:24 - Whoever spares the rod hates their children, but the one who loves their children is careful to discipline them.
• 14:2 - Whoever fears the LORD walks uprightly
• 14:12 -There is a way that appears to be right, but in the end it leads to death.
• 14:23 - All hard work brings a profit, but mere talk leads only to poverty.
• 15:22 - Plans fail for lack of counsel
• 16:2 - All a person’s ways seem pure to them, but motives are weighed by the LORD.
• 16:9 - In their hearts humans plan their course, but the LORD establishes their steps.
• 16:18 - Pride goes before destruction

Applications:

• The fear of the Lord brings about wisdom. Do not despise discipline, because that is the Lords way of teaching us. Man made wisdom is corrupt because of our sin nature, there is a way that may seem right at the time but in the end it will lead to destruction. In our hearts we plan out our life and what the future may hold, but in the end it is the Lord that determines our steps and has a divine plan our lives.

Thoughts from BSF: 

Acts 9-12

• Cornelius was a Roman centurion and a man of character. Would my legacy look like that of Cornelius?
• Devout
• God fearing
• Generous
• Obedient, had no hesitation
• What is my legacy? What am I looking to leave behind for future generations?
• What do I want to be know for? What do I need to change in order to make this happen?
• "No" is still and answer to prayer is an acceptable answer to prayer as hard as it may be to hear.
• To know God's will we must be in constant prayer and we must ask God. Verify it through His word and then ask for confirming circumstances. We must use other Christians whom we trust to help us confirm God's will through scripture by asking, "This is what I believe God's will is for me at this time, what do you think? What does scripture say to you about this?" (wisdom is found in seeking advice Prov 13:10)
• Trust in God's timing.
• Sometimes we need to not question God and simply step into His blessings for us.

Monday: Week 17, M2

Training:
Evening:
100 x goblet squat
100 x db swing
100 x good morning

5 rounds AFAP:
15 x squat (35lb dbs)
30 x pushup

3 rounds:
10 x hammer curl (35lb dbs)
20 x dips

2 min max situps: (102)

rest 2 hours

53 min run

Daily Reading:
Proverbs 9-12


Key thoughts:

• 9:12 - The fear of the LORD is the beginning of wisdom, and knowledge of the Holy One is understanding.
• 10:5 - He who gathers crops in summer is a prudent son, but he who sleeps during harvest is a disgraceful son.
• 10:9 - Whoever walks in integrity walks securely, but whoever takes crooked paths will be found out.
• 10:30 - The righteous will never be uprooted
• 11:3 - The integrity of the upright guides them, but the unfaithful are destroyed by their duplicity.

Sunday: W16, M2

Training: Rest

Notes:
Good week. Got a longer run in on Saturday which felt good.

Total Weekly Hours:
4 + hours running (long run 2:20)
Sprint work

Saturday: W16, M2

Training:
AM:
Run: 2 hours 20 min (easy pace)
1 mile walk (cool down)

Long Active stretch/mobility

Notes:
Pre-run: Gave myself a little over an hour after waking up to start the run, had 3 mini banana chocolate chip muffins and 2 cups of coffee and wore New Balance Minimus. Feet and legs felt great, first time doing a semi long run where my feet have not hurt a bit.

Friday: W16, M2

Training:
PM:
3 rounds:
200 x jump rope
1 min rest

3 rounds:
25 x goblet squat
25 x db swings
25 x good mornings

50 x curtis p's (afap): 13:05

800 m run (2:48)
8 x 30 second max effort sprint, 30 sec rest
800 m run (3:02)

100 x russian twists (35lb db)

Daily Reading:
John 17-21

1.) Facts:

• Jesus gathers with the disciples and prays for Himself that He would be glorified. He also prayed for the disciples and for the world. His prayer was not that the Father would take the disciples out of the world, but that He would protect them from the evil one. Jesus was betrayed and arrested and put on trial before Pilate. He was sentenced to be crucified. Jesus was crucified and laid in a tomb. After 3 days He was raised from the dead and appeared before the disciples. 

2.) Lessons:

• 17:15 - My prayer is not that You take them out of the world, but that You protect them from the evil one.
• 17:17 - Sanctify them by the truth, Your word is truth. (Bible = truth, inerrant)
• 17:24 - Father, I want those You have given me to be with me where I am, and to see My glory, the glory You have given Me because You loved me before the creation of the world.
• 18:5 - "I am he." Christ was simple, direct and humble in his answer, He had accepted the cup the Father had given Him.
• 18:37 - You are right in saying I am a king. In fact, for this reason I was born, and for this I came into the world, to testify to the truth. Everyone of the side of truth listens to me.
• 19:11 - You would have no power over me if it were not given to you from above.
• 19:17 - "He carried His own cross." He was the only man who was fully capable of carrying the full burden of the sin of the world. 
• 20:22-23 - Receive the Holy Spirit. If you forgive anyone his sins, they are forgiven; if you do not forgive them, they are not forgiven.
• 20:29 - Because you have seen me, you have believed, blessed are those who have not seen and yet have believed.

3.) Applications:

• Christ prayed for us as believers. He wants us to see His glory. Christ died on the cross for the sins of the world and defeated death so that we might live for eternity with Him. Not once did Christ turn from the cup that God the Father had laid before Him. He accepted His responsibility with humility and carried it out, dying through crucifixion for my sins. He is a King and yet carried the cross for me because the burden of sin is too much for me to bear. 

4.) Daily Meditation:

• 20:29 - Blessed are those who have not seen and yet have believed.

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