Wednesday: Intervals

Objective: Intervals

Warm Up:
5 min run
Brief stretch

Training:
Interval Runs:
3 x 1 mile run, 1 min rest between runs (5:55, 6:06, 6:04)

Pullups:
2 x 15 (neutral grip)

Pushups:
4 x 25 (close grip on push up handles for depth)

Situps:
1 x 100 (straight leg)

Durability:
5 min run
Mobility work (extra focus on hips and hamstrings)

Report:
Body: Decent. Legs are pretty tired from yesterday. No soreness however.
Nutrition: Decent. Huge post workout meal of 2 hamburgers, veggies, beans and beer
Hydration: Poor
Sleep: 6.5 hours
Body Weight: 197# post workout
Notes: Sub 20 min 5k is definitely in reach right now if I can drop around 10 lbs. Lungs gave out before my legs today which is strange considering it is always the other way around. Legs did feel heavy from the long slow run yesterday and lack of hydration throughout the day did not help either. Two things I need to spend more time and effort on is post workout mobility and proper hydration throughout the day.

Reading: Ecclesiastes 9-12
Lessons:
- Whatever your hands finds to do, do it with all your might, for in the grave where you are going, there is neither working nor planning nor knowledge, nor wisdom.
- Calmness can lay great errors to rest.
- Banish anxiety from your heart.
- Fear God and keep His commandments, for this is the whole duty of man. For God will bring every deed into judgement including every hidden thing, whether it is good or evil.

Applications:
- Be excellent in all that I do. Whatever I put my hands to, whether it is something I enjoy doing or not, work at it with all my might for life is short.
- Calm my anger, rage and self-delusion. Speak with gentleness and respect always.
- The point of this life is not to seek pleasure, for everything on this earth is meaningless. The chief end of man is to Fear God and to keep His commandments. 

Tuesday: Endurance

Objective: Endurance

Warm Up:
None

Training:
Run:
110 min @ easy pace

Pullups: (Neutral)
1 x 20

Durability:
None

Coaching:
2 hour basketball practice

Report:
Body: Rested and very little soreness after the run.
Nutrition: Peanut butter right before running doesn't sit very well.
Hydration: None, I will be carrying a hydration pack for endurance runs. Goal: 70 oz per 2 hours
Sleep: 6 hours
Weight: 199# after post workout meal.
Notes: Need to spend time stretching and doing mobility post workout.

Reading: Ecclesiastes 5-8
Lessons:
- Do not be quickly provoked in your spirit, for anger resides in the lap of fools.
- Do not be quick with your mouth, do not be hasty in your heart.
- Do not let your mouth lead you into sin.

Applications:
- Do not let my mouth lead me into sin. Have the self discipline to control what comes out of my mouth.
- Out of the mouth comes the meditations of the heart. Do not let my anger or rage become a state of my heart, for it will overflow out of my mouth and cause myself and others to stumble.

Monday: 6.11.12 - Rest

Training:
Rest

Daily Reading:
Ecclesiastes 1-4
1.) Lessons:
- What has been will be again, there is nothing new under the sun.
- For with much wisdom, comes much sorrow and with more knowledge comes more grief.
- What does chasing after pleasure accomplish?
- The same fate overtakes both the wise man and the fool in the end.
- A man can do nothing better than to eat and drink and find satisfaction in his work.
- I know that there is nothing better for men than to be happy and do good while they live.
- All go to the same place, all come from the dust and to the dust they will return.

2.) Applications:
- Nothing is new under the sun. Study and learn from the past. Learn from the mistakes and past of others.
- What does chasing after pleasure accomplish? It is a way of life that only satisfies for a moment and then is fleeting. A man can do nothing more than to work hard with his hands and do good while they live.
- Life is short and in the end both the fool and the wise have the same fate. What will I do on this earth to separate myself and to live a life of abundance in God's plan?