Saturday: Weighted Vest Run

WOD 1:
Run:
70 min w/ 20# vest

Daily Report:
Notes: Nice and easy pace, legs and lungs felt great.

Wednesday: Dan John Day 8

Training:
WOD 1:
Back Squat: 1 x 10 x 225#
Press: 1 x 10 x 115#
Deadlift: 1 x 10 x 275#
Bench Press: 1 x 10 x 165#
Swing: 1 x 30 x 55#
Back Extensions: 2 x 15 x 25# plate

WOD 2:
Run: 5 miles w/20# vest

Daily Report:
Notes: Weights felt EASY today. I thought the squats would be tougher. Deadlifts felt great and were done quickly.
Body: Fine, feet a bit sore but nothing to bad.
Body Weight: 194#
Reading: Numbers 14

Sunday: W23

Training:
Evening:


Run:
40 min w/20# vest

Wednesday: W23

Training:
Evening:
Clean Pull:
3 x 5 x 245#

Hanging Leg Raises:
3 x 10

Swings:
3 x 12 x 70# db

Side Bend:
2 x 12 x 70# db (each side)

Night:
Run:
55 min w/ 20lb vest (easy pace)

Daily Reading:
Psalm 81-85

1.) Lessons:

• 81:6 - “I removed the burden from their shoulders; their hands were set free from the basket.
• 81:10 - I am the LORD your God, who brought you up out of Egypt. Open wide your mouth and I will fill it.
• 81:13-14 - “If my people would only listen to me, if Israel would only follow my ways, how quickly I would subdue their enemies and turn my hand against their foes!
• 84:1-2 - How lovely is your dwelling place, LORD Almighty! My soul yearns, even faints, for the courts of the LORD; my heart and my flesh cry out for the living God.
• 84:5 -Blessed are those whose strength is in you, whose hearts are set on pilgrimage.
• 84:10-11 - Better is one day in your courts than a thousand elsewhere; I would rather be a doorkeeper in the house of my God than dwell in the tents of the wicked. For the LORD God is a sun and shield; the LORD bestows favor and honor; no good thing does he withhold from those whose walk is blameless.

2.) Applications:

• God has the power to remove my heavy burdens.
• Open up my heart to God and He will fill it.
• How quickly God would bless me if only I would listen to Him and follow His laws and decrees!
• Make it my goal to get closer to God each day so that I may have the passion of the psalmist where my heart and flesh cry out for the living God and my soul yearns for the Lord.
• Better is one day with the Lord that a thousand elsewhere. The Lord is my protector and my shield and will show favor and honor towards me and bless my life if my walk is blameless.

Wednesday: W19, Recovery

Training:


400 x pushups
60 min weighted vest run (20lb vest)

Daily Reading:
2 Corinthians 9-12

1.) Facts:

• Paul encourages the church in Corinth to practice generosity towards each other and that we are not only serving others but serving the kingdom of God. There will be false apostles masquerading as angels of light. Paul's warns the church to be on their guard against the attacks of these, as they are from Satan. Paul boasts in his own sufferings for in his weakness, Christ is made strong. Gods grace is sufficient for us.

2.) Lessons:

• 9:6 - Whoever sows sparingly will also reap sparingly, and whoever sows generously will also reap generously.
• 11: 9 - And when I was with you and needed something, I was not a burden to anyone, for the brothers who came from Macedonia supplied what I needed. I have kept myself from being a burden to you in any way, and will continue to do so.
• 11:21 -31 - Whatever anyone else dares to boast about—I am speaking as a fool—I also dare to boast about. Are they Hebrews? So am I. Are they Israelites? So am I. Are they Abraham’s descendants? So am I. Are they servants of Christ? (I am out of my mind to talk like this.) I am more. I have worked much harder, been in prison more frequently, been flogged more severely, and been exposed to death again and again. Five times I received from the Jews the forty lashes minus one. Three times I was beaten with rods, once I was pelted with stones, three times I was shipwrecked, I spent a night and a day in the open sea,  I have been constantly on the move. I have been in danger from rivers, in danger from bandits, in danger from my fellow Jews, in danger from Gentiles; in danger in the city, in danger in the country, in danger at sea; and in danger from false believers. I have labored and toiled and have often gone without sleep; I have known hunger and thirst and have often gone without food; I have been cold and naked. Besides everything else, I face daily the pressure of my concern for all the churches.Who is weak, and I do not feel weak? Who is led into sin, and I do not inwardly burn? If I must boast, I will boast of the things that show my weakness. The God and Father of the Lord Jesus, who is to be praised forever, knows that I am not lying.
• 12:7-9 - Therefore, in order to keep me from becoming conceited, I was given a thorn in my flesh, a messenger of Satan, to torment me. Three times I pleaded with the Lord to take it away from me. But he said to me,“My grace is sufficient for you, for my power is made perfect in weakness.” Therefore I will boast all the more gladly about my weaknesses, so that Christ’s power may rest on me.

3.) Applications:

• We must learn to be self-sufficient as Paul was. Do not be a burden to others but work hard with your own hands. If we are to boast, boast in our weaknesses, for it is through these weaknesses that God's power is shown . There is nothing that we struggle with that is uncommon to man. Sin and temptation attack everyone, however, it is how we deal with these weaknesses that define us and the church. We must realize, as Paul did, our weakness and inability to resist our fallen sin nature. God's grace and power are made perfect through our weakness. 

4.) Daily Meditation:

• 12:9 - “My grace is sufficient for you, for my power is made perfect in weakness.”

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.