Saturday, February 28, 2009

Ice Skating!

Not sure what I did differently yesterday, but my legs were tired today! Oh, well, I still rode a good, hard hour on the bike (30 min short because someone was waiting) and 30 minutes on the elliptical. I followed that with some core work. Now the fun part of my Saturday!

My cousin Lauren's birthday was a week or so ago and I missed the festivities because I was running. So I decided a fun Saturday should make up for it. She's a quality-time girl and I knew she'd love whatever we did. We ate at McDougal's (her choice--it was good, though; chicken fingers and fries, plus free ice cream for dessert) for lunch and then went ice skating!

Getting ready to go in

Lauren showing off her mad skills on the ice

Considering Lauren hadn't been skating much (twice, she said), she did really well. She only fell a few times, and a few other times she came close but after an hour she started getting comfortable enough to be able to keep herself from falling.

We were feeling pretty comfortable here!

We tried a few arcade games, including Dance Dance Revolution. Considering that she, at 10, has about 4 years of dancing experience behind her, and that I, at 25, have probably 4 times ever having tried, my achieving half her score made me pretty happy. I could learn a lesson or two from her!

Then we came back to my apartment to do a little baking, which I love to do and she loves to help doing.

Baking cocoa cuplets

After church, it was back to her house for dinner and more games. I don't think she'll ever get gamed out.

Friday, February 27, 2009

1-mi TT on bike

This is not a good trend. Again, I didn't feel like doing my 45-minute run (or 2 mi easy, 3 mi @ 7:35, 1 mi easy). So I didn't. Instead, I rode the bike for an hour (making up for the 30 minutes I skipped yesterday). I asked the guy next to me if he wanted to race on one of the routes, but he turned me down. I think he didn't want to lose. I did a mile TT at the end: 2:57. Here are the stats:

Date  Route  Cal  Avg Power  Time  Miles
02/27  Ex. Speed  48  242  00:02:57  1.0

I haven't done any power training in the past, but I do like being able to see my power output. I don't know how accurate it is, but it's still fun.

I then did 30 minutes on the elliptical and 5 minutes of work, glute ham. I didn't do it yesterday so I wanted to finish that part.

Thursday, February 26, 2009

Swim #3; Rball!; 5 min

No one else was in the pool this morning. Amazing. That meant I could totally focus on my 16×25, 400, and 16×25, so I did. I started earlier this morning than I did last time I did this swim, and I still completed the same amount. Ugh.
  • 300 warmup, 8×50 drills
  • 16×25 @ 10 seconds (each length was between 19–21 seconds)
  • 1×400 @ 60 seconds (7:18.73; hundred splits at 1:47.10, 1:50.21, 1:49.89, 1:51.52) (last time was 7:12.60)
  • 16×25 @ 10 seconds (each length was between 19–21 seconds) (21:39 total) (last time was between 20–22 seconds)
  • 8×50 drills (I completed 2)
  • 200 cooldown (did not do)
I was supposed to ride 30 minutes, but I wanted to do something fun for the afternoon, so I decided to play racquetball for an hour. The last time I had played was December 4, and I apologized to Steve before we even started because I knew it would be rough. When it came to power and speed, I was fine. When it came to finesse and court sense, I struggled. I couldn't serve anything for the first few games because I could not control where the ball was going, and I kept getting in the way; fortunately the guys were gentlemen and avoided taking shots that would have nailed me. They did make me try a different serve, though, because they couldn't get the shot they wanted since I was in their way; they were getting frustrated, I think! So no ride, but this was way more fun! Plus since I'm the worst one who plays, I always get to play with the club pro, who's really good, and we won a few games!

Then, before Inversion, I still had to do 5 minutes of work.
  • Lunge R, L: 1:40 on R, 1:20 on L. I think my muscles just won't hold me up much longer than that. I still was working hard the rest of the time.
  • 1-leg squat R, L: As much as I hate this one, it actually felt really good today. It could be because I was really trying to think about lengthening my muscles and not pulling my knee or bringing it in like I usually do, or it could be because I was already really warm, I don't know.
  • Glute ham: didn't do because it requires 5 minutes on one weight bench and I didn't want to take that much time away from anyone else.
  • Standing ham: did it. I know why most people like this one--it seems easy.
  • Push up on knees: did it. The whole thing. Because I knew I could. It wasn't easy.
  • Scap pull up: skipped it for the same reason as glute ham.
  • Preacher curl: 8-lb dumbbells; did it.
  • Crate crunch: did it. The last minute was hard because I was trying to not pace myself at all and just work as hard as possible the entire time.

Wednesday, February 25, 2009

6x400s Too Fast!

The 400s (once around the track) were supposed to take 1:39 at 1:30. My typical pace is 1:40, so I thought I'd be perfect. I ran a 15-minute warmup (which served little purpose since my feet didn't warm up until 40 minutes into my 45 minutes; I really need to move to Hawaii) and then started around the track. I finished each of the 6 an average of 9 seconds too fast. I don't know enough about this pacing this to know whether that's good or bad. I guess I'll find out in a couple months after the marathon. Then I just had to do a 30-minute ride. It would have been nice to have gotten outside like last week, but it was cold and I was already at the Y, so I just did the snowy route on the Expresso bike. That's all to report.

Tuesday, February 24, 2009

6-9 Challenge; 10x30 sec

I really did not want to run the required 30 minutes today (easy, I know), but I also couldn't do nothing. So before I left for the Y I decided I'd do the 6-9 challenge; I knew it would last about 30 minutes and would be a good workout and warmup.

I ran a 1-mile warmup around the track (14 laps; 7 minutes even [3:42 and 3:18]!), did the set of 6 (1-min skips, 6 burpies, skip, 6 lunges, skip, 6 tuck jumps, skip, six 15-m sprints [at 2-3 sec]) in 9:29 (10:34 last time [1-29-09], did the set of 9 (1-min push ups [31], 9 burpies, push ups [26], 9 lunges, push ups [25], 9 tuck jumps, push ups [27], nine 15-m sprints [at 2-3 seconds] in 12:21 (12:43 on 1-29-09], ran a half-mile cool down in 4:22, and ran around the track a couple more times to finish in 35:50. I was plenty warmed up for the ISOs, which I knew would be fun as always!
  • Lunge with Russian Lunge: For both legs, I managed just about 1.5 minutes before I had to put my back knee down. But then I could jump for all the RLs and only landed on my back knee once (that's a huge improvement). I would try to stay up after each RL, but I found myself leaning forward when I would get tired.
  • Glute ham: It didn't say to do reps or anything, but I did 1 rep all the way to the top at each interval. I wish I could have heard the guys who were using the bench across from me, because their conversation sounded interesting but I was supposed to be focusing on what I was doing. FOCUS!!
  • Push up on knees: On the first 6, I managed to push up all the way up. On the last 4, I could push up some, but when I would come back down (slowly), I couldn't hold myself up and would have to reset.
  • Curl: No partner, but I tried to pretend I had one by thinking I was pulling up against someone (lengthening my biceps and keeping my legs engaged the entire time).
  • Crate crunch: I crunched up at every interval again, and it was definitely hard by the last few!
I missed #2 swim this morning due to sleeping in. I'm going to make it up on Friday when I have only one other workout.

1 Corinthians 12, 13, and 14

1 Corinthians 12
Now concerning spiritual gifts, brethren, I do not want you to be ignorant: You know that you were Gentiles, carried away to these dumb idols, however you were led. Therefore I make known to you that no one speaking by the Spirit of God calls Jesus accursed, and no one can say that Jesus is Lord except by the Holy Spirit.

There are diversities of gifts, but the same Spirit. There are differences of ministries, but the same Lord. And there are diversities of activities, but it is the same God who works all in all. But the manifestation of the Spirit is given to each one for the profit of all: for to one is given the word of wisdom through the Spirit, to another the word of knowledge through the same Spirit, to another faith by the same Spirit, to another gifts of healings by the same Spirit, to another the working of miracles, to another prophecy, to another discerning of spirits, to another different kinds of tongues, to another the interpretation of tongues. But one and the same Spirit works all these things, distributing to each one individually as He wills.
Unity and Diversity in One Body

For as the body is one and has many members, but all the members of that one body, being many, are one body, so also is Christ. For by one Spirit we were all baptized into one body—whether Jews or Greeks, whether slaves or free—and have all been made to drink into one Spirit. For in fact the body is not one member but many.

If the foot should say, “Because I am not a hand, I am not of the body,” is it therefore not of the body? And if the ear should say, “Because I am not an eye, I am not of the body,” is it therefore not of the body? If the whole body were an eye, where would be the hearing? If the whole were hearing, where would be the smelling? But now God has set the members, each one of them, in the body just as He pleased. And if they were all one member, where would the body be? But now indeed there are many members, yet one body. And the eye cannot say to the hand, “I have no need of you”; nor again the head to the feet, “I have no need of you.” No, much rather, those members of the body which seem to be weaker are necessary. And those members of the body which we think to be less honorable, on these we bestow greater honor; and our unpresentable parts have greater modesty, but our presentable parts have no need. But God composed the body, having given greater honor to that part which lacks it, that there should be no schism in the body, but that the members should have the same care for one another. And if one member suffers, all the members suffer with it; or if one member is honored, all the members rejoice with it.

Now you are the body of Christ, and members individually. And God has appointed these in the church: first apostles, second prophets, third teachers, after that miracles, then gifts of healings, helps, administrations, varieties of tongues. 29 Are all apostles? Are all prophets? Are all teachers? Are all workers of miracles? Do all have gifts of healings? Do all speak with tongues? Do all interpret? But earnestly desire the best gifts [But you are (wrongly) desiring the best gifts]. And yet I show you a more excellent way.

1 Corinthians 13
Though I speak with the tongues of men and of angels, but have not love, I have become sounding brass or a clanging cymbal. And though I have the gift of prophecy, and understand all mysteries and all knowledge, and though I have all faith, so that I could remove mountains, but have not love, I am nothing. And though I bestow all my goods to feed the poor, and though I give my body to be burned, but have not love, it profits me nothing.

Love suffers long and is kind; love does not envy; love does not parade itself, is not puffed up; does not behave rudely, does not seek its own, is not provoked, thinks no evil; does not rejoice in iniquity, but rejoices in the truth; bears all things, believes all things, hopes all things, endures all things.

Love never fails. But whether there are prophecies, they will fail; whether there are tongues, they will cease; whether there is knowledge, it will vanish away. For we know in part and we prophesy in part. But when that which is perfect has come, then that which is in part will be done away.

When I was a child, I spoke as a child, I understood as a child, I thought as a child; but when I became a man, I put away childish things. For now we see in a mirror, dimly, but then face to face. Now I know in part, but then I shall know just as I also am known.

And now abide faith, hope, love, these three; but the greatest of these is love.

1 Corinthians 14
Pursue love, and desire spiritual gifts, but especially that you may prophesy. For he who speaks in a tongue does not speak to men but to God, for no one understands him; however, in the spirit he speaks mysteries. But he who prophesies speaks edification and exhortation and comfort to men. He who speaks in a tongue edifies himself, but he who prophesies edifies the church. I wish you all spoke with tongues, but even more that you prophesied; for he who prophesies is greater than he who speaks with tongues, unless indeed he interprets, that the church may receive edification.

But now, brethren, if I come to you speaking with tongues, what shall I profit you unless I speak to you either by revelation, by knowledge, by prophesying, or by teaching? Even things without life, whether flute or harp, when they make a sound, unless they make a distinction in the sounds, how will it be known what is piped or played? For if the trumpet makes an uncertain sound, who will prepare for battle? So likewise you, unless you utter by the tongue words easy to understand, how will it be known what is spoken? For you will be speaking into the air. There are, it may be, so many kinds of languages in the world, and none of them is without significance. Therefore, if I do not know the meaning of the language, I shall be a foreigner to him who speaks, and he who speaks will be a foreigner to me. Even so you, since you are zealous for spiritual gifts, let it be for the edification of the church that you seek to excel.

Therefore let him who speaks in a tongue pray that he may interpret. For if I pray in a tongue, my spirit prays, but my understanding is unfruitful. What is the conclusion then? I will pray with the spirit, and I will also pray with the understanding. I will sing with the spirit, and I will also sing with the understanding. 16 Otherwise, if you bless with the spirit, how will he who occupies the place of the uninformed say “Amen” at your giving of thanks, since he does not understand what you say? For you indeed give thanks well, but the other is not edified.

I thank my God I speak with tongues more than you all; 19 yet in the church I would rather speak five words with my understanding, that I may teach others also, than ten thousand words in a tongue.

Brethren, do not be children in understanding; however, in malice be babes, but in understanding be mature.

In the law it is written:
“With men of other tongues and other lips
I will speak to this people;
And yet, for all that, they will not hear Me,” [Isaiah 28:11–12]
says the Lord.

Therefore tongues are for a sign, not to those who believe but to unbelievers; but prophesying is not for unbelievers but for those who believe. Therefore if the whole church comes together in one place, and all speak with tongues, and there come in those who are uninformed or unbelievers, will they not say that you are out of your mind? But if all prophesy, and an unbeliever or an uninformed person comes in, he is convinced by all, he is convicted by all. And thus the secrets of his heart are revealed; and so, falling down on his face, he will worship God and report that God is truly among you.

How is it then, brethren? Whenever you come together, each of you has a psalm, has a teaching, has a tongue, has a revelation, has an interpretation. Let all things be done for edification. If anyone speaks in a tongue, let there be two or at the most three, each in turn, and let one interpret. But if there is no interpreter, let him keep silent in church, and let him speak to himself and to God. Let two or three prophets speak, and let the others judge. But if anything is revealed to another who sits by, let the first keep silent. For you can all prophesy one by one, that all may learn and all may be encouraged. And the spirits of the prophets are subject to the prophets. For God is not the author of confusion but of peace, as in all the churches of the saints.

Let your women keep silent in the churches, for they are not permitted to speak; but they are to be submissive, as the law also says. And if they want to learn something, let them ask their own husbands at home; for it is shameful for women to speak in church.

Or did the word of God come originally from you? Or was it you only that it reached? If anyone thinks himself to be a prophet or spiritual, let him acknowledge that the things which I write to you are the commandments of the Lord. But if anyone is ignorant, let him be ignorant.

Therefore, brethren, desire earnestly to prophesy, and do not forbid to speak with tongues. Let all things be done decently and in order.

At this rate, I'm going to end up with the entire Word on my blog! I guess then I'll be ready for the famine God talks about in Amos 8:9–14.

“Behold, the days are coming,” says the Lord GOD, “that I will send a famine on the land, not a famine of bread, nor a thirst for water, but of hearing the words of the LORD. They shall wander from sea to sea, and from north to east; they shall run to and fro, seeking the word of the LORD, but shall not find it.

“In that day the fair virgins and strong young men shall faint from thirst. Those who swear by the sin of Samaria, who say,

‘As your god lives, O Dan!’ And, ‘As the way of Beersheba lives!’

"They shall fall and never rise again.”

Sunday, February 22, 2009

Percy Warner is One Big Hill!

Today's 1:37, ~12-mile run (@ ~7:55 min per mi) looked something like this:

Supposed run route through Bellvue (or was it Belle Meade?) and Percy Warner Park

I'm not sure I got the correct route through the neighborhoods, and I know based on the graphic below that it was more like 12 miles. Plus, I didn't really just zigzag through Percy Warner Park; there is actually a road there that I ran up. Unfortunately, I had forgotten my GPS, so I'm not exactly sure how long I ran through the park. I ran to the top and then turned around. It was a fabulous run through Percy Warner, especially since I saw 5 cars, 2 runners, and 3 cyclists the entire time I was in there.

Route through Percy Warner Park

The gray line represents the out-and-back route I think I did through Percy Warner. According to the legend and my estimation, it was about 3 miles out/up and the same back/down. I could not find a good elevation map, which is a bummer because it's a really good hill that I ran up (and then down—I definitely went the right way first!).

Then it was off to MFY. I had thought that I wouldn't have the energy to do today's workout (I should have done it yesterday but didn't), so I resolved to do only whatever weight I'd done before and not add any. The surprising thing was that I actually didn't have any trouble with that weight.

3x30-sec heavy; 2 minutes between each (this took nearly 1:30):
  • Lunge: heavy bar + 25lb plate on each side. I did not attempt to stand up for any of these, and that actually worked better because I could focus more. Since my legs were definitely already warm, I could really pull deeper, too. Fancy that.
  • 1-leg squat: 35-lb plate. I think I did this correctly, because my back knee wasn't bothering me significantly for any of these.
  • Glute ham raise: no weight. However, I can actually lift myself partly off the ground now, without using my arms for assistance.
  • Standing extreme hamstring: 45-lb plate. Again, I could really pull deeper than normal due to being warm. I tried to use the 100-lb plates, but that wasn't happening. :-)
  • Push up on knees: 45-lb plate. This was almost too easy (although I couldn't push up at all with the weight).
  • Preacher curl: 40-lb bar. I needed Will on this one. I just did not feel like I was doing it right at all. I couldn't get the "lengthen your biceps" vision down.
  • Scap pull up: I had the pin in just the top thing on the pull up machine, which I think is 50 lb assistance (my guess, since it's not labeled but the next plate, which is labeled, is 60 lb assistance). I could hold on for all 3 reps (after all, if it had been a matter of life or death, I would not have wanted to fall), but I could not pull myself up. I can do pull ups; I can't figure this one out.
  • Crate crunch (with plate extended at arm's length): 45-lb plate.

Saturday, February 21, 2009

Short part II

1:37 bike ride. It was 8 minutes short of the 1:45 I needed. It was also short distance-wise (23.56; 14.4 avg) due to the ridiculous 20-mph winds. I probably would have been better off on the trainer.


Instead of running 1 mile easy, 6 miles at 8:05, and 1 miles easy, I slacked and did 3 miles on the elliptical. Oh, well. Then I went to Will's hockey game with Nancy, and we had another good talk. I'll have to write about it some day.

Thursday, February 19, 2009

Swim #1; 6 6 6 EDI

  1. 2-19-09. Times for the 12×100@20 seconds: 1:34, 1:35, 1:33, 1:34, 1:37, 1:36, 1:35, 1:37, 1:35, 1:38, 1:37, 1:37. Total time (including eleven 20-second rest intervals): 23:14. Total variance: 5 seconds. Average 100: 1:35 (8-second decrease from the last time). Fastest 100: 1:33 (#3). Slowest 100: 1:38 (#10).
  2. 2-03-09. Times for the 12×100@20 seconds: 1:35, 1:41, 1:44, 1:45, 1:43, 1:45, 1:47, 1:44, 1:45, 1:44, 1:44, 1:42. Total time (including eleven 20-second rest intervals): 24:50. Total variance: 12 seconds. Average 100: 1:43. Fastest 100: 1:35 (#1). Slowest 100: 1:47 (#7).
The full swim workout was this:
  • 300 warmup
  • 8×50 drill
  • 12×100@20 seconds in 23:14 (1:36 faster than last time)
  • 8×50 drill
  • 200 cooldown
I met Lisa at the Y after work and we did my workout (actually, she hugely helped me and did crate crunch with me).
  • Lunge with Russian lunge
  • Glute ham to top
  • Wall squat
  • Push up on knees: Pushed up all the way except the last 6.
  • Curl
  • Glute ham
Then I did a 45-minute ride. I had my bike with me because it had been so nice yesterday, but it was FREEZING and I rode inside at the Y. Maybe next week will be nicer.

Wednesday, February 18, 2009

Success! (6×800)

There's something wrong about riding outside in the middle of February in shorts and short sleeves, but it was nice enough today to do just that. I did my 45-minute loop and then ran 6×800 @ 3:23. Actually, they were 3:18, 3:12, 3:15, 3:12, 3:18, 3:12 (in my neighborhood). Definitely consistent on the 3:12s (uphill but with the wind) and more or less consistent on the others (downhill but against the wind). Over all I'm quite happy with this result!

Tuesday, February 17, 2009

Hope; Swim #5; 10 6 3 edi

Psalm 39:7 And now, Lord, what do I wait for? My hope is in You.
Sunset in Kailua-Kona, Hawaii; 12-24-08; photo by Mike Oppeneer

My hope is in the Lord, who gave Himself for me and paid the price of all my sin at Calvary. For me He died; for me He lives, and everlasting life and light He freely gives.

No merit of my own His anger to suppress; my only hope is found in Jesus' righteousness. For me He died; for me He lives, and everlasting life and light He freely gives.

And now for me He stands before the Father's throne. He shows His wounded hands and names me as His own. For me He died; for me He lives, and everlasting life and light He freely gives.

His grace has planned it all 'tis mine but to believe and recognize His work of love and Christ receive. For me He died; for me He lives, and everlasting life and light He freely gives.

© 1945 by Norman J. Clayton. Renewed 1973 by Norman J. Clayton
Publishing (a div. of Word Music, Inc.). All rights reserved.

Today's swim was 2,500m straight at a perceived 75–80%. Whether I did that perceived effort or not I don't know, but I finished the 2,500m in 45:02.
  • 10:01 (I might have done an extra 50m here)
  • 8:32 (I might have missed timing at least 50m here)
  • 9:35
  • 7:33 (4:44 + 2:49) (I missed timing at least 100m here)
  • 9:26 (I split the hundreds: 1:52, 1:53, 1:52, 1:52, 1:47)
  • Average of 9 minutes per 500. That seems really high.
Granted, this was in a pool so I had flip turns to slow me down, but the pros in IM races are finishing 4,000m in between 51 and 55 minutes (2008 IMoo), and my fellow age groupers are finishing between 55 and 69 minutes (2008 IMoo; HI qualifiers). Average 100m time for these finishers is between 1:23 (pros) and 1:51 (my AGers). At my pace today, it would have taken me another 27 minutes to complete 4,000m, for a total time of 72 minutes. Hopefully my pace increases over the next couple months!

Swimming at sunrise—my absolute favorite part of every race; IMoo 2007

The afternoon held a 45-minute run (10K/6mi in 46:29 with 2-mile splits at 14:56 [downhill], 16:05 [hilly], and 15:28 [hilly but with the wind]) at a 7:45 pace. The focus of this run was everything. Breathing, legs, arms, basically whatever. I just wanted to do it all right. Then 10 6 3 EDI.
  • Lunge with Russian Lunge: R, L, 2 minutes, L, R (1+ minute between R, L and again between L, R). I completed all without my knee touching and almost without leaning forward, although the last 3 were hard. Seriously, my legs felt like they didn't want to go up off the ground and then they didn't want to catch me when I landed. But I just did it. Because I can.
  • Glute ham: Reps to arm's length. The first felt good--actually right and I could almost lift myself off the ground without my arms. Then I did the next one and it was back to using my arms for all the rest.
  • Wall squat: Nothing new to report here.
  • Push up on feet: For the last set, 6 and 3, I had to drop to my knees and I STILL wasn't pushing up all the way; in fact, I didn't get all the way up on any of them. I don't think that's good, but then again, I did swim this morning so I'm not beating myself up about it.
  • Scap pull up: I did 10, then 3, then just an ISO for the last 10 seconds for the first set; I did 10 and then 2 ISOs with one pull up between for the last 20 seconds. This one is not getting any easier.
  • Crate crunch: It's hard to imagine someone holding me down on this one, but I did try to crunch up as fast as I could.
I had to stop by Nancy and Bill to hopefully drum up some company for Friday's game (I tried Lisa, but she can't come because she has to ride 3 hours and has 4 kids...a likely excuse). :-)

Monday, February 16, 2009


The faceoff to start the game

The last two Predators' hockey games had been fabulous (both went into overtime; the Preds won both), so I was excited about the game tonight. Minor league games are fun, but pro games are better if only for the quality of play you'll see; this goes for pretty much any sport.

This thing drops from the ceiling to allow the players to run through it onto the ice

I enjoyed the game, but they got out-skated all night. Bummer! Then I looked for this sign, and it pretty much made my night.

This sign was exactly the same last year; I even emailed someone about it--it's not like it's that hard to reprint a sign and paste it over this one if nothing else!

I enjoyed walking around Nashville before the game and taking some pictures; I figure it's time since I've been here nearly two and a half years!

Information about the Shelby Street Bridge

Downtown Nashville from the Shelby Bridge

Titans Stadium: Where I spend every Wednesday night during the summer

The weird statue that makes me wish we had a Six Flags nearby!

Making Plans...

Proverbs 16

1 The preparations of the heart belong to man, but the answer of the tongue is from the LORD.

2 All the ways of a man are pure in his own eyes, but the LORD weighs the spirits.

3 Commit your works to the LORD, and your thoughts will be established.

7 When a man’s ways please the LORD, he makes even his enemies to be at peace with him.

9 A man’s heart plans his way, but the LORD directs his steps.

13 Righteous lips are the delight of kings, and they love him who speaks what is right.

16 How much better to get wisdom than gold! And to get understanding is to be chosen rather than silver.

17 The highway of the upright is to depart from evil; he who keeps his way preserves his soul.

20 He who heeds the word wisely will find good, and whoever trusts in the LORD, happy is he.

21 The wise in heart will be called prudent, and sweetness of the lips increases learning.

22 Understanding is a wellspring of life to him who has it. But the correction of fools is folly.

23 The heart of the wise teaches his mouth, and adds learning to his lips.

25 There is a way that seems right to a man, but its end is the way of death.

33 The lot is cast into the lap, but its every decision is from the LORD.

The 16th of each month is my favorite—there's just something encouraging about Proverbs 16: God has EVERYTHING under control! Praise Him!

A Pattern of Self-Denial

1 Corinthians 9

Am I not an apostle? Am I not free? Have I not seen Jesus Christ our Lord? Are you not my work in the Lord? If I am not an apostle to others, yet doubtless I am to you. For you are the seal of my apostleship in the Lord.

My defense to those who examine me is this:
  • Do we have no right to eat and drink?
  • Do we have no right to take along a believing wife, as do also the other apostles, the brothers of the Lord, and Cephas?
  • Or is it only Barnabas and I who have no right to refrain from working?
  • Who ever goes to war at his own expense?
  • Who plants a vineyard and does not eat of its fruit?
  • Or who tends a flock and does not drink of the milk of the flock?
Do I say these things as a mere man? Or does not the law say the same also? For it is written in the law of Moses, “You shall not muzzle an ox while it treads out the grain.”[Deuteronomy 25:4] Is it oxen God is concerned about? Or does He say it altogether for our sakes? For our sakes, no doubt, this is written, that he who plows should plow in hope, and he who threshes in hope should be partaker of his hope. If we have sown spiritual things for you, is it a great thing if we reap your material things? If others are partakers of this right over you, are we not even more?

Nevertheless we have not used this right, but endure all things lest we hinder the gospel of Christ. Do you not know that those who minister the holy things eat of the things of the temple, and those who serve at the altar partake of the offerings of the altar? Even so the Lord has commanded that those who preach the gospel should live from the gospel.

But I have used none of these things, nor have I written these things that it should be done so to me; for it would be better for me to die than that anyone should make my boasting void. For if I preach the gospel, I have nothing to boast of, for necessity is laid upon me; yes, woe is me if I do not preach the gospel! For if I do this willingly, I have a reward; but if against my will, I have been entrusted with a stewardship. What is my reward then? That when I preach the gospel, I may present the gospel of Christ without charge, that I may not abuse my authority in the gospel.

For though I am free from all men, I have made myself a servant to all, that I might win the more; and to the Jews I became as a Jew, that I might win Jews; to those who are under the law, as under the law, that I might win those who are under the law; to those who are without law, as without law (not being without law toward God, but under law toward Christ), that I might win those who are without law; to the weak I became as weak, that I might win the weak. I have become all things to all men, that I might by all means save some. Now this I do for the gospel’s sake, that I may be partaker of it with you.

Do you not know that those who run in a race all run, but one receives the prize? Run in such a way that you may obtain it. And everyone who competes for the prize is temperate in all things. Now they do it to obtain a perishable crown, but we for an imperishable crown. Therefore I run thus: not with uncertainty. Thus I fight: not as one who beats the air. But I discipline my body and bring it into subjection, lest, when I have preached to others, I myself should become disqualified.

For Posterity's Sake

  1. I love God with all my heart, soul, mind, and strength. I am eternally grateful that God sent Jesus to die on the cross to pay the penalty for my sins so that I can live forever with Him in heaven and have the Holy Spirit as a comforter while I live on earth.

  2. The Bible is my instruction manual. Although written thousands of years ago, it is living, active, and sharper than any two-edged sword, and it penetrates even to dividing soul and spirit, joints and marrow; it judges the thoughts and attitudes of the heart.

  3. Reading through the Bible in a year (in whatever order I decide for the year) is one of the best decisions I’ve ever made and something I hope to continue doing for the rest of my life.

  4. I love to learn. Anything. From anyone who will teach me.

  5. My parents live in Hawaii. Going out to visit them is fabulous. I wish they lived closer, though.

  6. My two blood sisters live in Wisconsin and New York with their husbands. My not-blood sister (roommate from college) lives in Oregon. I wish they all lived closer.

  7. I love my parents. And my sisters. And my brothers-in-law. And the rest of my family.

  8. I race triathlons and work full time. I admire those who race competitively, work, and have families they need to focus on as well, and I’d like to be in their camp some day.

  9. I lived for a semester in Spain. It was one of my most difficult yet strengthening seasons ever.

  10. I love anyone who makes me think.

  11. I can handle knowing only so many people and only so many regular interactions with them.

  12. I love training. I probably enjoy it more than racing.

  13. I broke my jaw, had it wired shut for 6 weeks, lost 5 teeth, and had multiple stitches when I was 6 (but I got my favorite stuffed animal then, so something good came out of it!). Since then, I’ve broken both thumbs, both pinkies, had stress fractures on both feet, sprained my ankles lots, and gotten tons of blisters.

  14. I can’t think of any decisions I’ve made that I regret—that’s not to my credit but to the Lord’s.

  15. I thrive on giving and receiving words of encouragement. This sometimes makes me less competitive in races than I’d like to be because I focus so much on encouraging the other athletes that I forget that I’m racing too!

  16. One of my goals is to become a pro triathlete.

  17. I race bikes and will probably never be able to keep up with Lisa; she’s too good!

  18. I tend to befriend people who up and move shortly thereafter.

  19. There’s something amazing about every sunrise and every sunset; I never get tired of thanking God for His creativity and beauty manifested in nature.

  20. As much as I love babysitting, and I really do, I want to get married and have kids OF MY OWN some day, if the Lord wills.

  21. As much as anything is under my control, I like to have a plan. Nehemiah is one of my heroes because of the plans he made and his desire to do God’s will and fulfill His purpose for his life.

  22. If I ever go back to school, I’ll get my Master’s in Theology.

  23. I like doing things right, and I like to do the right thing.

  24. Any outside activity is fun to do: running, riding, skiing, boating, hiking, tubing, walking, riding a motorcycle, open-water swimming, swinging, climbing trees, sledding, playing softball, and anything else you can think of.

  25. Ice cream is my favorite food.
This is a response I received from my Dad: "Hi Kailin: Mom showed me the 25 things posting you posted somewhere, and I want you to know that we're are very proud of you, and we love you, too! Be strong and courageous, do not fear or tremble at them, for the Lord your God goes with you- He will not fail you or forsake you. We love you! Dad." Mom called a few days later and said, "That makes a mother proud!"

Sunday, February 15, 2009

Long Run...Fun Times! (10 10 10 edi)

Today's pace was supposed to be 9:08. Anna and I ran 5.5 together, and then I ran another 5 and cooled down.
  • Total time:1:29
  • I didn't get every split, but here's what I did get:
  1. 8:09
  2. 8:40
  3. 8:54
  4. 8:54 (this included a water stop at the car)
  5. 8:25
  6. 10:32 (this was up a huge, steep hill; I walked at least 0.3 miles)
  7. 8:39
  8. 8:17
  • Average mile time: 8:48.
After the first mile split, I tried to slow us down a little, but it was hard because we were running at a good pace. So we were pretty much under 9:08 by 15-30 seconds. That's fabulous, especially given the really hilly route we took.

Then I had to go to the gym, but I only did half the workout. 10 10 10 EDI, 2 sets:
  • Lunge
  • Glute ham, reps to arm's length
  • Wall squat
They all actually felt really good after having run for a while. I neglected the arm ones (push up on knees and curl) and the crate crunch. Oh, well. Maybe I'll finish them later today, but probably not.

Saturday, February 14, 2009

Predators 5K

If there is a flat, sheltered road in downtown Nashville, we inconveniently avoided it this morning. The Fangtastic 5K course is surprisingly hilly, and it was uncharacteristically windy this morning. Both of those factors contributed to my so-so race, where I finished 13 seconds slower than last year on the same course. Total time: 23:49. Average mile time: 7:41. It wasn't my worst ever time, but it wasn't close to my best, either. I felt good, though, and I ran hard. Then I did something I don't remember ever having done after a race before: I left immediately. I had hoped to catch the Roberts so that I could go up with them to Will's game, but I missed them by about 5 minutes. That most disappointed me because I've really started looking forward to the drives up there with Nancy (and it would have beaten sitting at home for the night).

Race notes: There were 1,504 finishers, and I ended up 3rd in my age group of 183. We had the largest group of finishers. Since stats are one of my things, here are a few more: 782 females; 38 beat me. 711 males; 132 beat me. I finished 161 of 1,504 (that's what the website says, not 1,493 like the previous totals add up to; I went through all the results myself--I'd like to know how they get 1,504!) overall. Fastest male's time: 15:53; fastest female's time: 19:03.

The weather was really windy but about 55* and sunny, so it was pretty comfortable. This is a hilly course. I helped some guy get a PR by 8 seconds...he was thrilled at the end! My last mile looked 30 seconds slower than the other two, but I forgot about the 0.1 at the end, so that makes me feel a little better. Note to self: Hydrate or die will be the motto for the season!

So instead of watching hockey and hanging out with the Roberts, I had a chance to get out on my bike! It was colder than I had thought it was going to be, but it was still a good 30-mile mile. It was a little under 2 hours, and minus the cooldown I was at about a 16-mph average. Not so good, but the wind was not my friend in either event today.

Ride notes: Some guy made my day by cheering for me at the top of Lynwood Way. Thanks, man in a tan suburban! Boyd Mill Road is TERRIBLE; it definitely needs to be repaved. I didn't get chased by any dogs; that's a successful ride! I hit 44 mph going down Lynwood Way.

Something interesting I realized today: In all my dreams, I'm never alone. It's always "we," "us," "they," etc. The people are typically family, close friends, or people from high school; rarely is anyone from college (besides Lana and seldom a few teammates) in my dreams.

A little run and more hockey

Audra, Will (1 assist), and me after his 2-1 OT win over the Battle Creek (MI) Revolution

rundown of the day:
3 miles at 9:05
dinner with Audra
hockey game

Thursday, February 12, 2009

Swim #4; 10xas many as possible

Definitely need to start swimming earlier (and fight for a lane) or start work later (and cut into my afternoon time). I only completed 2,000 of the requisite 2,500 meters. And then I read Bree's blog. Oh, my.
  • 300 warmup
  • 8×50 drill
  • 1×300 @ 40 sec (5:02)
  • 3×200 @ 30 sec (3:31, 3:29, 3:34—fairly consistent!)
  • 1×300 @ 30 sec (5:30—28 seconds slower than the first!)
  • 8×50 drill (I completed 2)
The fun stuff came after work. I started with a 30-min bike to warm up, then it was 10-second manual holds, as many as possible; 2 sets. Lisa was there, so besides talking, we did get a little work done.
  • Lunge: I started with my left leg for the first set and my right leg for the second set. 10-5-6-5. Yeah. Not sure what happened on the first one. Either she wasn't pushing me down hard enough, I wasn't in the deepest position possible, or I just plain wasn't working hard enough.
  • Push up: Will's note said on feet. I didn't see that and did them on my knees. I don't think he realizes how hard these are for me; I can hold and push, but I cannot push all the way up. 5-5.
  • Glute ham: Reps all the way to the top. 15-8. I could have kept going. And going. And I was really focused on keeping my muscles engaged the whole time. And Lisa and I were talking the entire time. So either I wasn't trying hard enough or I'm getting stronger. No manual hold here.
  • Scap pull up: There's no denying: I hate this one. I asked Will about the manual hold, and he said you can have someone holding you at the waist. I said I already take off 50–100 lbs and can still usually only do 3–5. He could not believe it. "30 seconds?" he asked. These are hard! He said fine, do an iso, but hold on. Pretend like you're rock climbing and have to hang on because it's life or death. "You're telling me you couldn't hold on another 10 seconds?" That did not make it any easier; I could hold on for a while, but I CANNOT pull up well. 4-4-3.
And, tonight was supposed to be Inversion (or playing pool with the work crew if I didn't have church), but Mom called so I had to talk to her. That was more important than hearing about Hudson Taylor.

Swim Workouts Part II

Yesterday I posted my swim workouts. Today I read on Bree's blog (she's my favorite pro!) her swim workout from yesterday. I had thought doing Master's Swimming would be good for me, but now I think if I tried, I'd be in way over my head! Here's her workout:

  • 600 warm up/mix
  • 24×50 on 60 (drill, use the drills specific to your needs)
  • 200 Swim
Main set:
  • 600 steady
  • 6×100 swim on 1:20
  • 4×50 easy on 50
  • 400 swim solid effort
  • 4×100 on 1:20
  • 4×50 easy on 50
  • 200 solid effort
  • 2×100 on 1:20
  • 4×50 ALL OUT on 1 minute
  • 200 easy

I'm in my base phase, so that means 2,500 meters per swim. I don't know what phase she's in, but this one workout is 4,600 meters. Not only that, she's doing 100s on 1:20—if I tried to do that, I'd get NO TIME between sets. In fact, I'd be behind after the first one! Wow. Maybe being a pro is totally out of my reach.

Wednesday, February 11, 2009

Swim Workouts

Just thought I'd share all the swim workouts for the IM training, in case you're interested. The running and biking are just as hard, but fortunately they are not nearly as complicated!

Base Phase (Weeks 1-10) Swim Sessions (about 2,500 meters/yards)

1. 300wu, 8×50 dr, 12×100@20sec, 8×50 dr, 200 cd
2. 300wu, 8×50 dr, 3×125@20sec, 2×175@30sec, 3×125@20sec, 8×50 dr, 200 cd
3. 300wu, 8×50 dr, 16×25@10 sec, 1×400@60sec, 16×25@10 sec, 8×50 dr, 200 cd
4. 300wu, 8×50 dr, 1×300@40sec, 3×200@30sec, 1×300@30sec, 8×50 dr, 200 cd
5. 2,500 straight swim at comfortable pace (75–80% perceived effort)

Build Phase (Weeks 11-20) Swim Sessions (about 3,000 meters/yards)

6. 500wu, 8×50 dr, 4×200@20sec, 6×100@15sec, 8×50 dr, 300 cd
7. 500wu, 8×50 dr, 16×25@10sec, 600 Pull, 16×25@10 sec, 8×50 dr, 300 cd
8. 500wu, 8×50 dr, 10×50@15sec, 4×100@20sec, 10×50@l5sec, 8×50 dr, 300 cd
9. 500wu, 8×50 dr, 200-300-400-500@45sec, 8×50 dr, 300 cd
10. 500wu, 8×50 dr, 7×125@20sec, 7×75@15sec, 8×50 dr, 300 cd
11. 3,000 straight swim at comfortable pace (75–80% perceived effort)

Peak Phase (Weeks 21-30) Swim Sessions (about 3,500 meters/yards)

12. 500 wu, 8×50 dr, 12×75@20 sec, 12×50@15sec, 12×25@l0sec, 8×50 dr, 300 cd
13. 500 wu, 8×50 dr, 5×400@45 sec, 8×50 dr, 300 cd
14. 500 wu, 8×50 dr, 6×(50+100+150)@20sec, 8×50 dr, 300 cd
15. 500 wu, 8×50 dr, 5×200@30sec, 5×100@20sec, 5×50@10sec, 6×25@5 sec, 8×50 dr, 300 cd
16. 500 wu, 8×50 dr, 3×150@20sec, 4×250@30sec, 3×150@20sec, 8×50 dr, 300 cd
17. 3,500 straight swim at comfortable pace (75–80% perceived effort)

Training...and Learning (2×1,200 + 2×800)

Today's workout was a hard one, but fortunately Anna and I could run together, and having a running partner makes the time go by so much faster! We started with a 15-min warmup (MFY to BA) and then got into the hard stuff after a few stretches (I was plenty warm, but she wanted to do strides and stuff).
  • 2×1,200 @ 5:10 with a 2-min rest interval (RI): 5:04 and 5:08. Woohoo! We made the times on both of them! Success!!
  • 4×800 @ 3:23 with a 2-min RI: We did only two. We had both looked at the workout; Anna saw 2 and I saw 4, so we said we'd decide when we were on the track (but we were both leaning toward 2). 3:27 and 3:27. So we didn't make either one, but we ran a fabulous pace for both.
  • Including warmup and cooldown, it was just 6 miles and exactly 1 hour. Considering we took a three 2-min RIs and one 3-min RI plus at least 5 minutes before the first interval for a total of 14 resting minutes, we did quite well!
  • Average pace (minus RIs noted above): 7:39 min/mile; 7.83 mph
There was an excessive amount of wind for half of each lap. I tried not to slow down, but I definitely did. Anna skipped the middle lap for the 1,200s, and I lost nearly 10 seconds on the second interval (we picked up 6 when she jumped back in). When running into the wind, I TOTALLY leaned forward. Bad!!!!! I noticed it especially on the first one and really tried to focus on NOT doing so on the rest of the laps; that was definitely the focus of today's run. It also could have been breathing through my nose, but I was so not as worried about that as I was about making the time goals. Considering the wind, I'm happy with the times but would have liked to have hit them all. Next time! We'll see what Saturday holds and whether I'm getting faster for real or just had a good day today.

Then I just had to ride 30 minutes, so I hit up one of the bikes at MFY so I could shower and head home. Not sure how far or fast I rode, but I worked up a sweat and beat my pacer every time, so it was a successful ride.

It's taken me a long time to realize this (I mean, I think I've known it, but I haven't made whatever connection I needed to in my head): I thrive on learning from other people and am therefore drawn to those who can teach and those who make me think. That's why I like working out with Will so much, and why I enjoy my trips with Nancy to Indiana—he teaches me his knowledge of exercise and physical things, and she teaches me things about life from her motherly, godly, and wise perspective. That's why I always ask Michael at work questions—he answers them in a way that I understand but that always tells me something I didn't know. Since I get so much out of those interactions, I wonder if I'm giving anything? And if not, what can I give?

Tuesday, February 10, 2009

Swim #3

Unfortunately, swimming at 5am does not guarantee that you will have a lane to yourself. At least not at the Brentwood Y. I can't wait until Maryland Farms' outdoor pool (50m) opens! Oh, well. I shared with a guy for a couple lengths, then he got out and I had the lane to myself. But that was only because it was a narrow lane; everyone else had to share. In the time I had, I completed 2,200 of the required 2,500 meters; I need to leave 5 minutes earlier in the morning.
  • 300 warmup, 8×50 drills
  • 16×25 @ 10 seconds (each length was between 20–22 seconds)
  • 1×400 @ 60 seconds (7:12.60)
  • 16×25 @ 10 seconds (each length was between 20–22 seconds)
  • 8×50 drills (I completed 2)
  • 200 cooldown
A 30-minute run was first after work. It has been nice enough to run outside, so I headed out from the MFY. Ward Circle to Virginia Way to the intersection at Granny White Pike: 1.14 mi; that intersection to Belle Rive: 0.8 mi; total out: 1.94 mi; total mileage: 3.88.
  • 9:43 (1.14 mi)
  • 5:38 (0.8 mi)
  • 5:47 (0.8 mi)
  • 9:15 (1.14 mi)
  • Total time: 30:25
  • Avg. pace: 7.6 MPH; 7:53 min/mi
I only had to run 30 minutes, and my only note to myself was "8 or under"; I succeeded there!

Then I forgot how hard 10×10 seconds, 3 sets, is.
  • Lunge: For whatever reason, I was really leaning forward on the last set of the left leg. I tried not to when I noticed it, but I couldn't feel that I was leaning, only see it in the mirror. I tried to make sure I was pulling into the deepest position possible, but then it was hard to push up like someone was holding me down. It was definitely hard work. I took 30–40 seconds between legs, and about 2 minutes between sets. My HR was up the whole time, so that's good. I'll take the longer rests if it means I'm working harder.
  • Glute ham: reps to arm's length. The focus on this one was to use my hamstrings on the up and the down of each rep. Last week I was only half way there on all exercises, so I'm working on that. Saw a friend here (Tim) who tried to distract me; I don't think people realize I'm working hard--probably because everything looks so weird. This one, for instance, requires laying on the ground with my feet under the bar (near the floor) of a bench used for bench press. Then I put weights on the bar on the bench and lay on the floor.
  • Wall squat: This one is really hard to pretend someone is holding me down, but I did the up reps hard.
  • Curl: 15-lb bar. I did the first alone, but there was a guy named Tom who was resting from his jumps/wall squats when I was about to start my second set, so I asked him to help me. I'm glad I did, because that one is always way better with someone to help. He did the last two sets with me.
    Jason (bro-in-law) and me in Hawaii working out; this is how this exercise looks
  • Push up on feet: Actually, he said feet/knees, and I said I'd try to do them all on my feet. If it didn't require that I push up for each rep, I could hold myself up on my feet the whole time. But I didn't even get 3 full push ups. Then the last set frustrated me to no end; for the last 4 I could barely even hold myself up, much less push up at all, and I didn't even have anyone holding me that I had to push up against. I did them all, but for those last 4 I had to reset after every down because I couldn't hold myself up.
  • Crate crunch: This is another hard one to pretend someone's holding you, but I did my best.
Now it's off to bed! I forgot what these 5am–7pm days are like, but I'd better be getting used to them.

Monday, February 9, 2009

Encouragement in Affliction

Therefore, since we have this ministry, as we have received mercy, we do not lose heart. But we have renounced the hidden things of shame, not walking in craftiness nor handling the word of God deceitfully, but by manifestation of the truth commending ourselves to every man’s conscience in the sight of God. But even if our gospel is veiled, it is veiled to those who are perishing, whose minds the god of this age has blinded, who do not believe, lest the light of the gospel of the glory of Christ, who is the image of God, should shine on them. For we do not preach ourselves, but Christ Jesus the Lord, and ourselves your bondservants for Jesus’ sake. For it is the God who commanded light to shine out of darkness, who has shone in our hearts to give the light of the knowledge of the glory of God in the face of Jesus Christ.

But we have this treasure in earthen vessels, that the excellence of the power may be of God and not of us. We are hard-pressed on every side, yet not crushed; we are perplexed, but not in despair; persecuted, but not forsaken; struck down, but not destroyed—always carrying about in the body the dying of the Lord Jesus, that the life of Jesus also may be manifested in our body. For we who live are always delivered to death for Jesus’ sake, that the life of Jesus also may be manifested in our mortal flesh. So then death is working in us, but life in you.

And since we have the same spirit of faith, according to what is written, “I believed and therefore I spoke,” we also believe and therefore speak, knowing that He who raised up the Lord Jesus will also raise us up with Jesus, and will present us with you. For all things are for your sakes, that grace, having spread through the many, may cause thanksgiving to abound to the glory of God.

Therefore we do not lose heart. Even though our outward man is perishing, yet the inward man is being renewed day by day. For our light affliction, which is but for a moment, is working for us a far more exceeding and eternal weight of glory, while we do not look at the things which are seen, but at the things which are not seen. For the things which are seen are temporary, but the things which are not seen are eternal.

Sunday, February 8, 2009

Inversion Multi-Generational Lunch

Today was another amazing day, and I took what advantage of it that I could. Robyn, the wife of our pastor of Inversion, graciously opened her home to some 50–60 women of all ages (baby Ryland was the only male); we spanned multiple generations, with the youngest girl being 4-and-one-half and the oldest woman being over 62 (she wouldn't admit her age, but she was older than the oldest woman who would). We just stood around and talked for the first part, and Jesi was there so it was nice to be able to see her and find out how her running has been going. Then we had food. How do you serve that many people food that they'll all like??

Robin had a great spread for us all: lemon water and sweet tea on one counter; baked beans and Mexican rice on one counter; and chips, seasoned beef, cheese, tomatoes, peppers, olives, lettuce, parsley, salsa, and sour cream all in separate bowls on another counter. What a good way to do it—then you can make a taco salad like some people or get whatever you want and eat it separately like other people. For dessert, she had a chocolate fondue fountain with strawberries, pineapple, pretzels, cookies, and marshmallows (which I ate too many of) to dip in or cookies or pie. Fantastic!

We did a couple "get to know you" things. Mainly we introduced ourselves to the people we were sitting with, but then we also had a paper with age groups (4–20, 21–30, 31–40, 41–50, and 51–whatever) and blank lines. Robyn's theme was love (it's close to Valentine's Day, after all; also, God is love), so on one line we had to write someone's name and on the other, their favorite food. Fortunately she put a time limit on it. After we filled out index cards with our names and addresses, we looked a question she had written that required an answer. Mine was something along the lines of, "Think of your best girl friend; if she lost her voice, what would she give you to show you how much your friendship means?" I thought of Lana and said that she would give me something that she had made—a purse, cards, or something—because that's how she shows love. Another was something like, "What would you give to a person of the opposite sex to show them how much you love them?" Another was similar to, "If love were a food, what would you make for someone you love, and why?"

Then we grouped up into 5 groups and we supposed to move to 5 stations, but we didn't have enough time to make it to all of them. We (Amy, Heather, someone, Mary, Lyn, Gracie, ReNay, Joy, someone else, Maddy, Adia, and Jen) started by reading our answer to the question, then said our names and love language.

The five love languages are the following:
  1. Acts of Service
  2. Gifts
  3. Words of Affirmation
  4. Quality Time
  5. Physical Touch
1 and 3 were the predominantly mentioned ones. The way I feel loved is primarily #3, Words of Affirmation, and secondarily #4, Quality Time. The way I express love is primarily #3, Words of Affirmation, and secondarily #1, Acts of Service.

From there we moved to the den where we prayed for people we love. I love my family and prayed for them; I'm so grateful to God that He gave me the parents He did and that they raised me the way that they did—to glorify and obey Him as well as I can. I love the Roberts family and prayed for them, too; they have become great friends, and Nancy is a wise woman who has taught me so much about God and about being obedient and about listening to what God has to say while still having a plan.

Then we went to the kitchen to decorate cookies. They are shaped like a heart, and we are supposed to give ours to someone who is hard to love. I can't really think of anyone in my life like that, so I'm going to keep it in my car and pray that God shows me who to give it to—I want to be ready to be His ambassador and show His love to someone! Finally, she handed out the cards with names and addresses. We are to send a card to whosever name is on there with an encouraging note that conveys God's love for them. That should be fun!

I had to go run, then, just to get outside. I had 18 miles @ 9:08 or 45 minutes. Guess which one I choose, considering I got home just before 4:30? Yep, the latter! 6 miles, 49:18 total time. My GPS wasn't working, so I didn't get accurate mile splits after the first two (8:14 and 8:02), but it averages out to 8:13 or so and I totally slowed down the last 1.3 miles. Then off to the workout room at the apt for 5 on thru 40.
  • Glute ham: Went like normal; really tried to focus on glutes working and lower back not working.
  • Standing ham: The 5-second breaks are hardly breaks on this one, because there's no time to stand. Oh, and my hammys were already well-worked from glute ham, but I think that made me lengthen them even more!
  • Lunge: This always ends up being more like 5 on, 10 off, 10 on, 10 off thru 40 because I get so lightheaded, but I really tried to pull lower and did not need to put my knee down for any. I also figured out it works really well if I clip my watch to my short sleeve so I can actually hear it beeping.
  • Push up on feet: On my feet the entire time. Hooray! I did have to take a couple extra-second breaks to wipe off the benches so that my hands wouldn't slip, but I just forced myself to stay up and work hard. I forget what this one is lengthening, though, but I was trying to work the lats the whole time.
  • Curl: 15-lb dumbbells. I had to drop them on the last rep, so I got up, picked up 5-lb dumbbells, and did the last rep with those. The whole lengthening the biceps thing was hard!
  • Crate crunch: This one can be hard if I make it hard, and I decided to make it hard (squeeze harder and shorten more). I know if I've worked hard because I can't walk when I stand up.
As much as triathlons and hockey are different, I know this stuff is making me stronger and faster. Plus I haven't gotten injured (besides the blisters, but that hardly counts and the bad one must be healing because it didn't bother me at all today—of course, that might have had something to do with the better socks and the body glide) and shouldn't if I do everything right.

Saturday, February 7, 2009


It was absolutely amazing outside today. Lisa has been urging me to ride BToGS with her on Saturday mornings, so today I decided to join her, Parri, Jenny, Wendy, Lisa, Marsha, and about 25 guys for a little ride. 26 miles, about 1:30; just what I needed!

Riding from the Old Airplane Field

Then it was off to Will's second of 3 games this weekend. I rode up with Nancy, we talked a lot as always (I've pretty much adopted her as my Nashville mom), we met Warren and Will (I've adopted them as my brothers) for dinner, we hung out at the rink, and then we enjoyed the game. Will's friend Audra was going to be there too, and even though we didn't know who she was or what she looked like, I decided to look for her. I found her quickly--she was the first one I went up to to ask if she was Audra. That was in the first intermission; she sat with us the rest of the game and we got to talk and get to know her. Too bad she doesn't live closer, because she could be a good friend! Then we drove home. Fun times!

As we were driving, we noticed all the damage from the ice storm they'd had 2 weeks ago. There were so many trees and tree limbs that had fallen off or were hanging precariously; it almost made me nervous to drive, knowing that they could fall onto the road at any time.

Pictures of the ice...I didn't take any of the resultant damage

Friday, February 6, 2009

Hockey...It's the Weekend; What Else!

I got in a quick 2.5-mile run (8.52, 8:15, 3:36); it wasn't the 6 miles I needed, but I didn't really make the time for all 6. Then I went to watch some hockey--Will playing defense!

Thursday, February 5, 2009

Sleep is so Nice...

I got in a 30-minute ride, did 7 minutes of work for glute ham and standing extreme ham (repeated from yesterday), and then went home. That means I did not do 1-leg squat, push up (but I did that one on Wednesday), or crate crunch, nor did I swim #2. But sleeping from 6pm through 5am sure felt nice. Hopefully the Inversion people will post Ray's message online soon, since I slept right through Bible study.

A Famine in the Land

“Behold, the days are coming,” says the Lord GOD, “That I will send a famine on the land, not a famine of bread, nor a thirst for water, but of hearing the words of the LORD. They shall wander from sea to sea, and from north to east; they shall run to and fro, seeking the word of the LORD, but shall not find it. In that day the fair virgins and strong young men shall faint from thirst. Those who swear by the sin of Samaria, who say, ‘As your god lives, O Dan!’ and, ‘As the way of Beersheba lives!’ they shall fall and never rise again.” Amos 8:11–14

Now the boy Samuel ministered to the LORD before Eli. And the word of the LORD was rare in those days; there was no widespread revelation. 1 Samuel 3:1

For a long time Israel has been without the true God, without a teaching priest, and without law. 2 Chronicles 15:3

We do not see our signs; there is no longer any prophet; nor is there any among us who knows how long. Psalm 74:9

Disaster will come upon disaster, and rumor will be upon rumor. Then they will seek a vision from a prophet; but the law will perish from the priest, and counsel from the elders. Ezekiel 7:26

Therefore you shall have night without vision, and you shall have darkness without divination; the sun shall go down on the prophets, and the day shall be dark for them. Micah 3:6

Her gates have sunk into the ground; he has destroyed and broken her bars. Her king and her princes are among the nations; the Law is no more, and her prophets find no vision from the LORD. Lamentations 2:9

Would you be ready if such a famine hit our land?
Your words were found, and I ate them, and Your word was to me the joy and rejoicing of my heart; for I am called by Your name, O LORD God of hosts. Jeremiah 15:16

Changing Directions

We recently got a new teaching pastor at our church. As far as I understand, he will not be the head pastor (we are a congregation/elder-led church and don't necessarily have head pastors and assistant pastors and associate pastors and whatever other kind of pastor title you can have), but he will be the primary leader of the teaching team. I have been listening to him teach on the radio for at least the last 2 years, know the school he comes from and their doctrine and theology, and really enjoy his teaching—it's exegetical, which means he teaches directly out of the Bible, and it's more contextual (my word) than topical, which means he goes through a book (1 Thessalonians, for example) from start to finish (thus giving the context of each verse). That kind of teaching is, in my opinion, the best kind and the kind that has been modeled for us in the Word itself (see Acts 7, where Stephen walked the high priest, the people, the elders, and the scribes through most of the Torah, and Acts 8, where Phillip guided the Ethiopian man through Isaiah, for a few examples).

A friend who previously worked at the church recently left. I asked him whether there was anything I should know that might keep me from attending the church. He said that our new pastor's way of teaching is "the Bible and nothing else" and that the new pastor admittedly does not get the whole "art" thing. (Neither do I, but this friend is basically the opposite, knowing and worshiping God through visual expressions like videos, pictures, and more.) I know that God can work through art, but I was elated to hear that philosophy. The kinds of "art" our church focuses on include dance (we have a school of dance and people often express their praise and worship through dance), music (living in Nashville, we have some amazing musicians at our church), and paintings or other similar expressions.

Nashville contains a large number of artsy people who, as I understand it, express their knowledge of or innate desire to know God through their work. There is definitely a need to communicate the gospel, the hope of Christ, the truth that when Jesus came to earth, He died to pay the penalty for our sins and then rose to conquer death so that we can live with Him forever if we accept the gift of His sacrifice. The church was in some small way attempting to reach that world, but as I understand it now, we will be less focused on that part of our culture.

The friend who left is now making it his mission to reach those artists. Since I can't have an influence in that culture, where should my influence be? And how will the anticipated changing of the direction of our church affect me, how I live my life, how I worship God, and how I communicate His truth and hope to others around me? Will my legacy outlive me?

Wednesday, February 4, 2009

New Running Partner

Anna and I finally got together today to run, and at my request we went to MFY to run 1-mile repeats on the treadmills. Unfortunately, because it was 22* outside, we couldn't find treadmills next to each other, but we did get on two at the same time. The goal for today's run was three 1-miles at 7:02 with a 1-minute rest interval. Anna has done a lot of track work as said right away that 1 minute was not sufficient, so we agreed to do at least 2. Then we had to set the pace to 8.5 mph and run away. I did not make the goal for any mile even though I knew it would be just 7 minutes of work; I just can't run that fast for that long right now. I'm working toward that speed, though!

11:11 warmup, 7:17, 2:15-RI, 8:15, 3:44-RI (because we went down to the track for the last mile), 7:49 (without really aiming for anything...we were just running and talking), 13:18 cooldown. Approximate total mileage: 6.5.

Then we started on tomorrow's 7 minutes of work. I wanted to do the exercises, and Anna was willing to join me. Plus this particular workout always takes a long time, so I got a head start on tomorrow.
  • Push up: on knees, 6 minutes (a new PB!) and then only that one time did I need to restart. Hooray! 1-19: 2 min. 12-16: 2:40. 12-7: less than 2. 11-6: 2:30. 10-31: not sure. 10-9: 3 min. So today I showed obvious improvement. I wonder why. Maybe I wasn't working as hard as I should have been, but I hope it's really that I've gotten stronger.
  • Standing extreme ham: 7 minutes. This one you just have to make yourself work hard the entire time if you're going to get the max benefit, because otherwise you can let gravity do what you don't want to.

Tuesday, February 3, 2009

Swim #1; 30 min; 10×30

The last time I swam was December 28, in the ocean with Mom. It looked something like this.

Watching the sunset in Hawaii

Today started my IM training (well, yesterday was the first day on the schedule, but it was a rest day), so I'll be starting to up the time and mileage over the next weeks. Fun times. But all the workouts are laid out, and I like that. I don't have to think about what I'm going to be doing the next week--it's all right there for me. That's also why I have someone do strength/conditioning stuff for me; if I had to think about it, I wouldn't work as hard nor would I stick with the schedule because I would have just made it myself.

I did the swim workout early AM; there were few people in the pool, so that will start becoming habit.
  • 300 warmup
  • 8×50 drills (pull buoy, fists, kickboard, right side, left side, kickboard, pull buoy, fingers' dragging)
  • 12×100 @ 20 seconds; besides the first one (fresh) and the seventh one (girl in my way on the flip turns), I varied only 4 seconds. I'm happy with the variance but not necessarily with the time. A 1:35 100 means a 4:45 300 and a 7:55 500. The highschoolers at the meet I was at last week were swimming between 5- and 7-minute 500s. 12×100 times: 1:35, 1:41, 1:44, 1:45, 1:43, 1:45, 1:47, 1:44, 1:45, 1:44, 1:44, 1:42. Total time for that 1,200 (including eleven 20-second rest intervals): 24:50. Average 100m time: 1:43
  • 100 cooldown, for a total of 2,000 meters
  • One set of 8×50 drills and a 100 cooldown remained (another 500 meters), but I had to get going.
Since I didn't finish the whole workout, I'll have to start leaving earlier. Especially when the distance starts increasing. After work it was back to the Y to run 30 minutes. Besides that my feet (especially the left) didn't warm up until 2+ miles into my 3.5-mile run, they did cooperate, due probably in part to the 2-weeks' rest I've had and the body glide. That's a good sign. The miles were slow and I didn't care: 9:42, 9:13, and 8:53. Then I had to do 10x30 seconds.
  • Push up on feet: I always cringe when I see that. I know I can't do it and that frustrates me. I started on my feet and lasted through 2 reps, but I couldn't push up really at all. I did the remaining 8 on my knees and pushed up all the way on all of them.
  • Curl: 22-lb bar. I have to use a slightly heavier bar than I probably would be using if I were actually doing the manual hold part of this. Sometimes I wonder if I'd be getting more out of it if I had a partner to work with more than once every week or two.
  • Crate crunch: Now that I actually understand this one I hopefully will be able to do it right (even without the manual hold, which you can have even on this one).
  • Lunge: Left leg first. That was my own modification. It was OK, but I definitely get exhausted after the first set no matter which leg I start on. I kept getting lightheaded on the right side and I don't know why. It felt like dehydration but I'm quite sure I wasn't--I drank at least 80 ounces of water and got drinks between the previous exercises. Plus I ate well enough today (eggs, bread, and cheese for breakfast; celery with pb and carrots; celery and broccoli with chicken and a salad; celery, broccoli, green peppers, and almonds). It was weird. I did 10 then 7 and finished after glute ham.
  • Glute ham: After each interval, I did one rep all the way up. I could tell on the first one that I definitely wasn't using my muscles correctly and really worked on that the rest of the time. I don't want to be slacking or lagging from where I should be.
  • Lunge: I finished the remaining 3 on the right leg.

Sunday, February 1, 2009


After church (I love the Marreros!), I finally got on my bike today, after almost 2 months not on my bike and 1+ months not on any bike except to spin once. It was a fantastic ride! Evidence that I hadn't been riding: bike tire pressure at 40 PSI. It should be at 110.

I rode the Lynwood Way loop, saw Greg and Laura at the top of North Berry's Chapel, and came home to sit in the hot tub for a long time and talk to Liz. 12.4 miles, 50 minutes. 14.7 avg. MPH, 41 max speed. Not bad for the first time in a long time.

Then I went to the house of Gabe from Inversion to watch the Superbowl. This guy's house was incredible. I had my camera with me, but I left it in the car (along with my chap stick...oops!). Huge vaulted ceilings, a great pool, an amazing view out the back of the sunset, plenty of room downstairs, on the main floor, and upstairs for all probably 200 of us. Plus he fed us all! Good burgers and chips, no veggies. I can't complain, though; he is very hospitable.

I met a few new people (Charlotte, who lives in the Landings and who Will and I had seen earlier at the office; Nathan, a grad student at Vandy; Darrell, a sales manager at Dell; JD, Ida, Alicia, Naomi, Alicia, Kevin, Jonathan; and a few others whose names fail me because I didn't really talk to them), saw more people than I even knew I knew (Casey, Tim, Clint, Eric, Rachel, Casey, Jonathan, Jen, Patrick, and Miriam, among others), and got to chat for a minute with my one friend who I knew would be there (Jesi). Wow. That doesn't even scratch the surface of how many people were there! To say it was overwhelming to some extent would be a slight understatement. But mainly I just played pool all night until The Office came on, at which point I finally sat down to watch TV. The whole night was more about interaction anyway, and I didn't really care about the game.

The best part of the night was probably watching Peter, one of the shuttle drivers (yes, shuttles; we parked at a school and determined that no one carpools anymore, since we filled up the parking lot), back out of Gabe's driveway. Pretty impressive down a narrow strip with rocks on one side and a little cliff on the other; we applauded him at the end, but probably more for his service than anything.

Why Do Bad Things Happen to Good People?

1 Peter 1:6–9 In this [hope of heaven] you greatly rejoice, though now for a little while, if need be, you have been grieved by various trials, that THE GENUINENESS OF YOUR FAITH, being much more precious than gold that perishes, though it is tested by fire, MAY BE FOUND TO PRAISE, HONOR, AND GLORY AT THE REVELATION OF JESUS CHRIST, whom having not seen you love. Though now you do not see Him, yet believing, you rejoice with joy inexpressible and full of glory, receiving the end of your faith—the salvation of your souls.
This question is definitely thought-provoking, but the premise is slightly skewed. The question assumes 1) That we are good; and 2) That when things happen to us, they are either good or bad by our standards.

Premise 1: We Are Good

“All have sinned and fall short of the glory of God,” Romans 3:23 says (the sins we commit are listed in 1:18–3:20—Paul has already proven the point that we are sinners); and Jesus says in Matthew 9:17, “Why do you call Me good? No one is good but One, that is, God. But if you want to enter into life, keep the commandments.”

The disciples raised a question similar to Luke’s when they asked Jesus about the blind man in John 9: "Who sinned, this man or his parents?" We know they both did, but that's not why the man was born blind. He was born blind so that the Lord would be glorified in His healing.
John 9:3 Jesus answered, “Neither this man nor his parents sinned, but that the works of God should be revealed in him.”
Even Job, a righteous man, committed sins. Therefore, he needed forgiveness in the same way we do. He endured hardship in the same way we will (James 1:2 “My brethren, count it all joy WHEN you fall into various trials, knowing that the testing of your faith produces patience.”). And yet Job is an example to us of endurance.
James 5:10–11 My brethren, take the prophets, who spoke in the name of the Lord, as an example of suffering and patience. Indeed we count them blessed who endure. You have heard of the perseverance of Job and seen the end intended by the Lord, that the Lord is very compassionate and merciful.

Premise 2: Something is Good or Bad

Romans 8:28 says, “And we know that God causes all things to work together for good to those who love God, to those who are called according to His purpose.” The man born blind and his family might have thought that his situation was hopeless. They might have thought that it was a bad circumstance. And who’s to say that he didn’t suffer, endure ridicule, and hope for healing while he was blind? But God’s ultimate plan was to heal him and to glorify Himself through that man’s healing.

Perhaps affliction is at times judgment, punishment for sins. After all, Hebrews 12:6 says, “For whom the Lord loves He chastens, and scourges every son whom He receives.” In John 5, after Jesus healed a paralytic man, He said to the man, “See, you have been made well. Sin no more, lest a worse thing come upon you.” Sin does have consequences:
Galatians 6:7–8 Do not be deceived, God is not mocked; for whatever a man sows, that he will also reap. For he who sows to his flesh will of the flesh reap corruption, but he who sows to the Spirit will of the Spirit reap everlasting life.

Deuteronomy 8:5 You should know in your heart that as a man chastens his son, so the Lord your God chastens you.

Job 5:17 Behold, happy is the man whom God corrects; therefore do not despise the chastening of the Almighty. (In this context, Eliphaz was trying to convince Job to confess his sins. However, the idea of God’s correcting His children can be found throughout the Word. For instance, this verse is quoted again in Hebrews 12:5 with more context.)

Proverbs 3:11–12 My son, do not despise the chastening of the Lord, nor detest His correction; for whom the Lord loves He corrects, just as a father the son in whom he delights.
But take heart. We are God’s children; He has not forgotten us! Our hope is in Him. Therefore, while we endure what we consider hardship on earth, we must continually remember that we are only “aliens on temporary assignment.” If we know Jesus as our Savior and Lord and believe that He died on the cross to forgive our sins, we live to obtain an imperishable crown—life in heaven, glorifying God in all things (1 Corinthians 9:24–27)!
1 Peter 1:3–5 Blessed be the God and Father of our Lord Jesus Christ, who according to His abundant mercy has begotten us again to a living hope through the resurrection of Jesus Christ from the dead, to an inheritance incorruptible and undefiled and that does not fade away, reserved in heaven for you, who are kept by the power of God through faith for salvation ready to be revealed in the last time.

Jeremiah 29:11 “For I know the plans I have for you,” declares the Lord, “plans to prosper you and not to harm you, plans to give you hope and a future.”

2 Corinthians 12:7–10 And lest I should be exalted above measure by the abundance of the revelations, a thorn in the flesh was given to me, a messenger of Satan to buffet me, lest I be exalted above measure. Concerning this thing I pleaded with the Lord three times that it might depart from me. And He said to me, “My grace is sufficient for you, for My strength is made perfect in weakness.” Therefore most gladly I will rather boast in my infirmities, that the power of Christ may rest upon me. Therefore I take pleasure in infirmities, in reproaches, in needs, in persecutions, in distresses, for Christ’s sake. For when I am weak, then I am strong.

Proverbs 16:1, 9, 20, & 33 The preparations of the heart belong to man, but the answer of the tongue is from the Lord. … A man’s heart plans his way, but the Lord directs his steps. … He who heeds the word wisely will find good, and whoever trusts in the Lord, happy is he. … The lot is cast into the lap, but its every decision is from the Lord.
The verses immediately following Romans 3:23 give us even more hope. “[All who have sinned,] being justified freely by His grace through the redemption that is in Christ Jesus, whom God set forth as a propitiation [satisfaction for our sins] by His blood, through faith, to demonstrate His righteousness, because in His forbearance God had passed over the sins that were previously committed, TO DEMONSTRATE AT THE PRESENT TIME HIS RIGHTEOUSNESS, that He might be just and the justifier of the one who has faith in Jesus.”