O Sacred Head, Now Wounded

O Sacred Head, Now Wounded (you can listen to it here)

O sacred Head, now wounded, with grief and shame weighed down,
Now scornfully surrounded with thorns, thine only crown:
How pale thou art with anguish, with sore abuse and scorn!
How does that visage languish which once was bright as morn!

What thou, my Lord, has suffered was all for sinners' gain;
Mine, mine was the transgression, but thine the deadly pain.
Lo, here I fall, my Savior! 'Tis I deserve thy place;
Look on me with thy favor, vouchsafe to me thy grace.

What language shall I borrow to thank Thee, dearest friend,
For this Thy dying sorrow, Thy pity without end?
O make me Thine forever, and should I fainting be,
Lord, let me never, never outlive my love to Thee.

This song was on my mind this morning. I don't know why, but I know it's true. It's difficult to express how thankful I am for the sacrifice Jesus made on my behalf. I am so grateful He died, rose, and lives again and then because of that, I can live forever in the presence of God in heaven!

In the hopes of getting back to a routine and, I started back on the program Will gave in February. Today was 5 on, 5 off thru 40:

• Lunge on crates (thru 20)
• Standing ham (not GHR)
• 1-leg squat (thru 20)
• Squat with stick (thru 20)
• Push up
• Curl (10-lb dumbbells)
• Scap pull up (thru 20)
• Crate crunch

Then I rode with the Cool Springs group, doing the 21-miler (with the fast group for the first 9 and with Darin for the final 12, which, I'll be honest, was quite frustrating, since he would draft off to the side [that is, not all the way behind me] holding me inside and when I tried to let him lead he rode just off the yellow line; we ended up riding side by side most of the time).

Tuesday's short Cool Springs route

We didn't get caught (I never have), but Darin kept looking back and said right before he finished that he's usually by that time been caught. I said don't look back! We beat them by only 1:13 (one of my smallest margins yet), but we did beat them!

8-25-10, 8-03-10, 7-6-10, 6-29-10, 6-22-10, 6-15-10.

• 1:05:32, 20.89 miles, 19.1 avg (34.4 max), 1257 cal, 162 HR (186 max);
  1:05:16, 20.92 miles, 19.2 avg (35.6 max), 1266 cal, 171 HR (192 max);
  1:04:46, 20.86 miles, 19.3 avg (34.4 max), 1318 cal, 166 HR (192 max);
  1:35:50, 28.26 miles, 17.7 avg (35.5 max), 1763 cal, 150 HR (189 max) (rode from home);
  1:02:01, 20.01 miles, 19.4 avg (34.9 max), 1249 cal, 172 HR (191 max);
  1:05:37, 20.69 miles, 18.9 avg (34.4 max), 1291 cal, 164 HR (190 max)
• 24:32, 8.9 mi, 21.8 avg, 154 HR (we were moving!);
  25:49, 9 mi, 21.2 avg, 162 HR;
  25:04, 8.87 mi, 21.2 avg, 161 HR;
  24:06, 8.91 mi, 22.2 avg, 145 HR;
  21:45, 8.01 mi, 22.1 avg, 171 HR;
  27:43, 8.81 mi, 19.1 avg, 160 HR
  
• 41:00, 11.99 mi, 17.5 avg, 168 HR;
  39:26, 12.02 mi, 18.2 avg, 180 HR;
  39:41, 12.0 mi, 18.1 avg, 170 HR;
  39:34, 12.0 mi, 18.2 avg, 172 HR;
  40:16, 12.0 mi, 17.9 avg, 174 HR;
  37:54, 11.88 mi, 18.8 avg, 168 HR