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After taking my normal rest day on Sunday (Day 28), I started week 5 of my “Return to Running” program on Monday evening:
- 3 to 5-minute walking warmup
- 20-minute run /1-minute walk
- 15-minute run / 1-minute walk
- 10-minute run / 1-minute walk
- 3 to 5+ minute walking cooldown
Monday’s Run (Day 29)
I wasn’t able to get my run in until almost 9pm, which is less than ideal. I started off from my house, and ran through the streets of Bellevue with humidity so thick it felt like soup. My legs felt decent considering the conditions, though my ankles were quite stiff during the first mile. The 20-minute segment is the longest since I returned from my injury, but my legs responded pretty well. I kept my running pace between 8:10 and 8:15 per mile for all of the running segments, and was pretty fatigued by the end. In total I finished 45 minutes of running and just under 9 minutes of walking for a total of 6.11 miles completed.
- Miles: 6.11
- Time: 53:52 minutes
- Pace: 8:49
- Shoes: adidas Energy Boost (#1)
- Route: Streets of Bellevue
Tuesday’s Run (Day 30)
I met up with Nathan at the Edwin Warner Nature Center, just over 9 hours after the Monday evening run. As we started, there were some threatening clouds rolling in, and the rain started coming down about halfway through the run. I expected my legs to be completely toast, but they actually felt pretty good. The pace was a little easier than Monday night, which was helpful. It was great to catch up with Nathan and hear about his experience at the Scenic City Trail Marathon last weekend. It’s pretty impressive that he finished a trail marathon on Saturday, and then ran a 5-miler on Tuesday. In total we finished 45-minutes of running and just over 8 minutes of walking for a total of 5.51 miles completed.
- Miles: 5.51
- Time: 53:01 minutes
- Pace: 9:38
- Shoes: adidas Energy Boost (#1)
- Route: Nature Center Loop
No running today (Day 31), since it is my rest day.
Cross-Training (Day 29)
- None
Cross-Training (Day 30)
- Aqua Jogging >> 1 hour 15 minutes completed
Cross-Training (Day 31)
- 100 Push Up Routine >> Week 4 / Level 3 / Day 2 – 145 total reps completed.
The target was 160 reps, but I felt very fatigued while doing the pushups, and crashed during the last set. I’m going to start week 4 over AGAIN, this time on level 2. - Balance Squats x 25 reps (each leg)
- Calf Raise Squats x 25 reps (2 x 20lb dumbbells)
- Wall Squats – 90 Seconds
- Step-Back Lunges x 15 reps (each leg with 2 x 20lb dumbbells)
- 3-way lunge x 15 reps (each leg)
- Chair Salutation x 2 (30 sec each)
- Toe Roll Iso Lunges x 20 reps (each leg)
- Hip Hike 2 x 30 reps (each leg)
- Monster Walk with Band 3 x 12 reps (each leg)
- Clamshells with Band 2 x 15 reps (each leg)
- Toe Flexor x 60 reps (each leg)
- Dorsiflex Raises x 75 reps
For students in my Wednesday night class on Paul’s letter to the Ephesians: Handouts and Notes for Acts Chapter 19:21-41 are now available online. Lord willing we will cover this text during class tonight at 7pm at Bellevue Church of Christ!
Back in April I posted a preview of the first track from the upcoming, self-titled Queensrÿche album called Redemption. Well today they released their second preview track called Where Dreams Go to Die. While I don’t necessarily like this one as well as Redemption, it definitely sounds like the Rÿche of old, and the new vocalist Todd La Torre sounds fantastic. Worth a listen. This is the first time I’ve been excited about a new Queensrÿche album since the mid 90s.
After taking my normal rest day on Wednesday (Day 24), I ended up missing my run on Thursday (Day 25) due to a brief stomach illness, but thankfully was able to pick back up with week 4 of my “Return to Running” program on Friday afternoon:
- 3 to 5-minute walking warmup
- 3 x 15-minute run / 1-minute walk
- 3 to 5+ minute walking cooldown
Friday’s Run (Day 26)
I started off from my house, and ran through the streets of Bellevue in a steady rain that was quite heavy at times. My legs felt reasonably fresh after two days off, though I tried to keep my pace fairly chill. The temps were relatively warm, and the rain not very refreshing, which left things feeling quite muggy. All-in-all though I was pleased with the run. It is interesting though how after taking two days off the aching in my left leg returned. It had been MUCH better on Monday and Tuesday, but was back on Friday. Strange! In total I finished 45 minutes of running and just over 7 minutes of walking for a total of just under 5.8 miles completed.
- Miles: 5.79
- Time: 52:17 minutes
- Pace: 9:02
- Shoes: Saucony Kinvara 3 (#7)
- Route: Streets of Bellevue
Saturday’s Run (Day 27)
Brian agreed to run with me again this Saturday, and we started off with our running group from the Bread & Co parking lot. They planned to run to Percy Warner Park, and then onto the main drive of the park. I’m supposed to avoid significant hills, so we joined them to the main entrance of the park, and proceeded to run the infamous “zig-zag” route through Belle Meade created by our friend Edward. It was very humid during the run, but we kept the pace extremely chill, and I thoroughly enjoyed the conversation with my friend. We ended up having to add a little bit on to the end of the route to finish the intervals. In total we finished 45-minutes of running and just under 17 minutes of walking for a total of 6.1 miles completed.
- Miles: 6.12
- Time: 1 hour 1:53 minutes
- Pace: 10:07
- Shoes: adidas Energy Boost (#1)
- Route: Zig-Zag Route – Belle Meade
No running today (Day 28), since it is my rest day. Finished 23.8-miles this week. Hope to start week 5 tomorrow.
Cross-Training (Day 26)
- Pullups >> Test Day – 12 consecutive reps completed
Cross-Training (Day 27)
- Stationary Bike >> 30 minutes completed
By Timothy Agee
Do we choose what we desire?
“No temptation has overtaken you that is not common to man. God is faithful, and he will not let you be tempted beyond your ability, but with the temptation he will also provide the way of escape, that you may be able to endure it.” (I Corinthians 10:13, ESV – emphasis added)
There is no doubt that the biblical view of homosexual lifestyle is increasingly under attack in our culture. Within the past couple of weeks, I have read columns written by members of the mainstream media that called our viewpoint “completely and totally stupid” and “hateful bigotry.” While this is distressing to Christians, it should not be surprising. We must remember that our message is “foolishness” to the world:
“For the word of the cross is folly to those who are perishing, but to us who are being saved it is the power of God.” (I Corinthians 1:18, ESV)
One thing about this discussion that is surprising to me, is that when faced with this topic, many Christians will first argue that homosexual desire must be a choice rather than a true yearning that occurs within an individual. Going down this road will immediately illicit a strong response from anyone who supports a homosexual lifestyle, and the rest of our message will most likely be lost on them. I agree that the practice of homosexuality is a choice, which is contrary to God’s will:
“For their women exchanged natural relations for those that are contrary to nature; and the men likewise gave up natural relations with women and were consumed with passion for one another, men committing shameless acts with men and receiving in themselves the due penalty for their error.” (Romans 1:26-27, ESV – emphasis added)
Considering that Olivia and I have shown no signs of musical ability, we are quite proud of how much progress Kate has made in her piano lessons over the past couple of years. Here are a few short numbers I recorded tonight…Enjoy:
When the Saints Go Marching In (0:31)
Dance Theme – Variation (0:42)
Green Frog Hop (0:33)
We’ve been having fun tonight with the kids asking Apple’s Siri a bunch of silly questions. This was one of my favorite responses:
Yesterday’s Run (Day 22)
Yesterday marked day 2 of week 4 in my “Return to Running” program, which includes:
- 3 to 5-minute walking warmup
- 3 x 15-minute run / 1-minute walk
- 3 to 5+ minute walking cooldown
Yesterday also marked my reunion with the Bellevue Trio (Nathan and Paxton) for a morning run. I arrived a bit early at the Edwin Warner nature center to get in my walking warmup, and then we did the remainder of the run on the Harpeth River Greenway and Edwin Warner Park. It was very good to be back running with the guys, and my legs felt fantastic. After my fairly brisk run on Monday night, along with an intense leg workout, I thought I would be toast. However, we still kept the running pace around an 8:30 average. In total we finished 45 minutes of running and just over 9 minutes of walking for a total of just under 6 miles completed.
- Miles: 5.91
- Time: 54:19 minutes
- Pace: 9:12
- Shoes: adidas Energy Boost (#1)
- Route: HR Greenway
No running today (Day 23), since it is my rest day. Hope to pick back up with week 4 tomorrow.
Cross-Training (Day 22)
None
Cross-Training (Day 23)
- 100 Push Up Routine >> Week 4 / Level 3 / Day 2 – 141 total reps completed.
I started week 4 over again this week because of all the difficulty I had going through the first time. Definitely easier than the first time through for Day 2.
- Pullups >> 25 total reps completed
- Ran out of time for my core workout. Hope to get it in on Friday or Saturday.