5 on, 5 off thru 40; 3+ mi run

I think I'm finally starting to understand the whole "lifting and lowering your legs with your hamstrings and glutes" concept. There is a marked difference in how fast my feet hit the ground when I lift higher. And of course, when my feet hit faster, I move faster. I definitely will continue working on that, now that I sort of know how it feels. I also was watching Will on Saturday--when he was doing RLs and every time he got on the ice, he did the same thing. So he transferred the same movements (and probably the same feelings) from practice/training to the competition.

Today was 5 on, 5 off through 40 seconds (actually, this was Saturday's, but Will had more fun things for me to do).

• Wall squat
• 1-leg squat, both legs (this still pulled my knee like I mentioned earlier; I didn't ask Will about that this weekend. Hopefully we'll have another time.)
• Glute ham: I did standing extreme ham instead, since I'm at a hotel and have limited equipment access.
• Scap pull up: I had no pullup bar, so I did more of a lat pull down. I asked Will for a substitute, and he said that push up (since curl is already on the list) would be a good one. Unfortunately, he told me that too late, so I'll just have to remember that if there's a next time.
• Curl: 10-lb dumbbells.

I just don't feel like I worked very hard. I mean, I was sweating afterward, but I wasn't really tired and felt like I could do them all over again. I thought I was making myself work, but maybe not. I wish I could, at least weekly, work out with someone. Oh, well, it's not going to happen now.

I had class all day, so I didn't even get to enjoy the 75+ degree weather. I did look outside a couple times, though. We finished around 5:45, and I headed out to Honeymoon Island, where there is a state park.


I was hoping to run along the beach, but the sun was already setting as I was driving, and by the time I arrived the park had closed. So I took a picture of the sign, drove back 1.7 miles, then got out and ran. Partway through, I got stopped by a boat going under the drawbridge that they had to raise and stopped the watch.

• Out: 12:46
• In: 12:46

Well, it was nothing if not consistent!

This is where I was running, but I couldn't see any of it. In fact, I could barely see the water from my car when I was parked on the beach.

It was quite hazy.

Honeymoon Island, Dunedin, Florida

Honeymoon Island, Dunedin, Florida

I don't know why, but today I was feeling particularly lonely. Perhaps lack of sleep, less food than normal, and being away from home have something to do with it. The being away from home thing I'm not sure about. I mean even if I were at home, I would still be in my apt. alone. So what made today different? I was pretty much clinging to every word Will and Allison texted. Even running and driving was lonely. There's only so much one can do by herself and still enjoy. I wish I had a traveling companion (although I know I have Jesus with me, the best friend and traveling companion in [and out of] the world) who could drive to Honeymoon Island with me, who could watch the owl or hawk perch, who could run with me, who could sit in the hot tub with me and listen while I bare my soul.

I probably could have answered more openly when Will asked me where I want to go, but I really don't think he cares and I didn't want to bore them. I still would really love to live near him so that I can have him to workout with. Having someone push me would be so beneficial. And him, knowing all he does, being near would be ideal for me as far as working out goes. But I know that I would like him more even though I'm sure he's not interested in me--I'm much more plain (not a blond cheerleader or dancer or model) and less social (people wear me out physically and mentally) than any girl he's dated. But I really have no idea where I stand with him; he have never talked about it, but as much as I like him, I more so (at least now) consider him a brother, which he is (thankfully).

God, I desperately want to obey You. I do not want my feet, lips, mouth, gaze, heart, or eyes to ever turn from you. Thank You for creating the owl, the sea and dry land, man to inhabit the earth and glorify You. Thank You for the skills You've given me. Help me to multiply my talents wisely to bring glory to Your name.

I know I'm feeling restless, but I don't know if that's because I'm tired, on vacation (Hawaii then Florida), or lonely (Allison just moved, Lisa's on another team, and Will's going back to AZ when he can), or if it's because You want me somewhere else. Help me to be ope to staying or leaving to go anywhere; I want to be obedient to Your word no matter what. Thank You for Bill and Nancy, who have people their lives for me to see and who are becoming friends (yet leaving in March). I definitely why I don't make more friends (although there would be a higher probability of more staying around here...and of more moving); it's so hard saying goodbye when they move and I know I will rarely if ever see them again. God, give me peace so that I can rest in You and understand that You alone have the answers and know what's best for me, Your daughter. Thank You for sending Your Son to die for my sins. Give me courage to never neglect an opportunity to share that truth and Your hope with others.

Proverbs 5:21-23 For man's ways are in full view of the Lord, and He examines all his paths. The evil deeds of a wicked man ensnare him; the cords of his sin hold him fast. He will die for lack of discipline, led astray by his own folly.

Proverbs 16:1 To man belong the plans of the heart, but from the Lord comes the reply of the tongue.

Dreams?

I dreamed today that Nancy fell asleep while driving and drove off to the left toward a driveway. The car came to stop against something, but it wasn't an accident. Neither of us was hurt, but she refused to let me drive. I also dreamed something happened to Will. He either wanted to avenge Warren (I don't know why) or wanted to get revenge on the coach who has been treating him so poorly (the more likely option, but not like him). I did not want to write the dreams down when I woke up because I didn't want to remember them. Mainly that's because I know something bad happened to Will.

Do dreams really mean anything? I know that's why I didn't want to write it down. We had been talking a little about dreams on the drive from Evansville. God, how do I know whether my dreams, I think all being from you, mean anything and have any importance/value/foreshadowing? Mainly they are somehow related to my day or days before, but could there be more?

This dream, for instance: Nancy and I drove home late, eating veggies to stay awake. I offered to drive, but she said she was doing fine and went the whole way. To me, her eyes looked tired, but, Thank You, Lord, we made it home safely. Nancy mentioned that Will has super long (sometimes prophetic) dreams, whereas she has short ones. Will's coach has relegated him to 3rd line, no captain, because Warren wanted to be traded.

Everything in my dream relates back to what I just wrote.

Proverbs 4:23–27 Above all else, guard your HEART, for it is the wellspring of life. Put away perversity from your MOUTH; keep corrupt talk from your LIPS. Let your EYES look straight ahead, fix your GAZE directly before you. Make level paths for your FEET and take only ways that are firm. Do not swerve to the right or the left; keep your FOOT from evil.

Still Thinking...

I just don't know. They are so godly, faithful, believing, faith-full, obedient, open, loving, convinced. I love listening and learning, and Nancy said somethings yesterday that I have to search the Scriptures about. Among other things, I remember the following:

1. Esther (and the other virgins) would have had to sexually please the king during her one night.
2. She speaks in tongues and obviously believes it's still being used today as a way of praising God.
3. Paul's thorn in the flesh could have been the people around him who were persecuting him. This made me wonder whether there are any examples in the Bible of someone who asked/prayed to be healed and was not.
4. When they are in the midst of praise and worship (which I understand to be singing/prophesying/speaking in tongues), gold dust appears (Will gets bigger pieces than she does and she wonders why) and sometimes gemstones (perfect) appear. Can this be a manifestation of God as sort of an earthly reward for their praise of Him? Is God glorified through it? If so, wouldn't it of course be from Him? Would Satan do something like that that allows God to be glorified and that magnifies His name?
5. She is involved in healing ministries, where people ARE healed and she says that people are raised from the dead.
6. She prophesies a lot, and random people have prophesied over Will, saying that scouts will see him and his face will be in magazines. (They thought it was for hockey, but recently someone was more specific and said it would be in movies.) How do we know whether that's from God? There is specific criteria in the Bible regarding prophecy, and prophets, for determining whether it is from the Lord (there were multiple false prophets in the Bible). 1 John 4:1–3; Isaiah 8:20; Deuteronomy 13:1–5; Deuteronomy 18:20
   
• Every spirit that confesses that Jesus Christ has come in the flesh is of God. (His human body was physically real.)
• Ask the person what they know and believe about Jesus, but don't put words in his or her mouth.
• Every spirit that does NOT confess that Jesus Christ has come in the flesh is NOT of God.
• If they do not speak according tot his word [the law and the testimony], it is because there is no light in them.
• The Bible does not address every issue specifically. It does, however, address a variety of issues and how we are to live as God's children. Look at the general and specific issues.
• A prophet or dreamer may give you a sign or wonder. If he speaks or gives such in order to turn you away from God, he should be put to death.
• Am I following a person or the Lord?
• Walk after the Lord your God and fear Him, and keep His commandments and obey His voice; you shall serve Him and hold fast to them.
• You shall love the Lord your God with all your heart, with all your soul, and with all your strength.
• If a thing spoken in the name of the Lord does not happen or come to pass, the Lord has not spoken that; you shall not be afraid of that prophet.
• If a prophet today says that something will happen on such a date and it does not occur, do you still listen to that prophet?
• Can a prophet today prophesy and be believed if he does not say, "In the name of the Lord"?
• The prophet who presumes to speak a word in God's name, which He has not commanded him to speak, or who speaks in the name of other gods, the prophet shall dies.
• The time of death is not specific.
• They must speak God's word.
7. She thinks that the Left Behind series is a good fiction work.
   • Rapture first, then 7 years, then millennial reign
   • How will people come to know Jesus?
   • I said it will be those who knew (saber) God but didn't know (conocer) Him who then believe and confess that He is Lord and make Him the Lord of their lives. They then spread that truth to others.

The number 1 criterion is saying that Jesus has come in the flesh (physical human form). If that spirit (demonic spirits, who produce false prophets and false teachers to propagate their false doctrine) confesses that truth, it is from God. He who knows God hears us; he who is not of God does not hear us. By this we know the spirit of truth and the spirit of error. (1 John 4:6)

• The personal, bodily return of Christ before the 7-year tribulation: John 14:1–3; I Corinthians 3:11–15; II Corinthians 5:10; I Thessalonians 4:15–5:11
• Between the rapture and Christ's return with the saints, believers are rewarded according to their works: Matthew 25:41; John 5:28–29; Revelation 20:11–15

Remember that prophecy can include foretelling (what hasn't yet happened but will) and forthtelling (what has already been spoken and needs to be brought up again).

Revelation 3:10 I also will keep you [Philadelphia, the faithful church] from the hour of trial which shall come upon the whole world, to test those who dwell on the earth.

Jeremiah 30:7; Daniel 9:24–27; Matthew 24:21; John 14:1–3; I Corinthians 15:51–52; 1 Thessalonians 4:13–17; ; II Thessalonians 2:1; Titus 2:13; Revelation 7:14, 11:2–3, 12:6, 12:14, 13:5, 20:4–6

3-mi run; 10x10sec manual holds

This morning was only 3 miles again (although this time that's because it was all I had time for). I did change it up slightly by using the elliptical instead of the treadmill.

• 8:49
• 8:27
• 8:16

I definitely like trying to increase the pace as I go, but if I could start at 8:00 and increase from there I think I'd be happier.

It felt like it had been forever since I'd gotten to work out with Will, and I was so happy for some gym time with him! He had some things to show me that I'll need to know for the next progression, so his mom and I headed up to Evansville for the day.

10x10 second manual holds; 2 sets

• Russian lunge R: I had done this one once before, but he tried to explain it to me through texting and I wasn't quite sure how to do it right. After every interval, you jump as high as you can and lift your legs as high has you can. So you're trying to get high off the ground and also lift your legs; the higher you lift your legs, the faster they come back to the ground. Then you catch yourself and begin the next interval. When I started getting tired, I tended to lean forward a lot. He had to tell me keep my torso erect. He also said to just keep doing it, even if you don't think you can. Because if you don't think you can, you'll favor those muscles and then not do it even close to correctly. Even if you can't get high off the ground, do it the same way every time.
• Russian lunge L: Same as before, only I leaned forward way more on these (first and second set). The other thing he said was to make sure that my front knee is absolutely straight out from my body; there should be NO angling in. Your body likes to work at 90* angles, and that interior hip angle should be 90* just like everything else. I mentioned that I tend to run on the outsides of my feet (especially as I get tired), and he said that being especially aware of that angle should help combat some of that (so that I'll walk/run on my whole foot, not the outside of it). I definitely ended up with a bruise on my right knee from when I would (not) land some of the jumps. I'm pretty sure I just forgot to turn it on at the bottom, to, which means I was relaxing while in the air. Bad!
  
• Glute ham: reps to arm's length. I said that last time I did this, I felt like I was using only my arms to push me up (when they are in push up position, which I definitely hadn't been in until he made me move); he assured me that as I get stronger, I'll need only limited assistance from my arms (he still needs some, but definitely limited). So I asked him to watch to make sure I was doing it right. He had me pull my stomach in as much as possible and then watched. Every one that he said was "good" or "better" was one that I felt like I was using only my arms. On the others, I was trying to use less of my arms and more of my hamstrings (the purpose of the exercise!).
• Bench press: bar only (which I let go of while putting it back on the rack; he got on me for that one, saying never to let go of it until it's on the rack--he was holding it! The second time, I didn't let go until it was back up). Chest up, bar just below chest. Breathe through nose and abdomen, not chest. Basically it should feel like a push up. When the manual hold is over, there should be no hesitation before pushing up. When coming back down, it's OK to go slowly to make sure you're pulling it into the right position.

Will was full of good advice today. When I was doing the glute ham raise, he noticed that I had a tendency to relax slightly at the top and bottom of each interval. There should be no relaxing; there should be the same amount of work throughout. I'll definitely have to watch that on every exercise. Also, the knee thing on the lunge he said is especially important on the ISOs (5 or 7 minute ones, for example). That's when I can really look at it and make sure it's straight and not angled in.

Also, he said that honey might be a good substitute for gu and dried fruit might be a good substitute for power bars and such. His people down in Arizona recommended that and said that they've heard similar complaints and concerns from other endurance athletes. I know I mentioned that it's hard not to eat the power bars and gus and such while racing because that's all they offer, and it's really hard to carry various other items while you're running. But I could definitely try honey (and maybe a little water) in one of my fuel belt bottles and some baggies with dried fruits in them--that might just require a pocketed jersey. I am so grateful that he wants to help me succeed.

While I was resting between my exercises, Will was doing stuff too. He did 6 6 6 EDI Russian lunge with a 45-lb bar. He held the bar, I held him; then I took the bar at 10 seconds and he did his 6 jumps. I barely got off the ground--his legs were so high! This boy puts me to shame in the gym. Then I gave him the bar back and we repeated. Every single one of his 18 (then another 18 for the other leg) was exactly as high as the previous, and #18 was just the same as #1. Now that I've watched him I know what I have to aim for. After that it was 6 6 6 EDI bench press with 35 lbs on each side. I think he could have pushed me up with the bar.

After we worked out (no shower; ew!), we went to Longhorn for lunch/dinner. Then Will wanted to go home and nap, so Nancy and I went to see The Curious Case of Benjamin Button. Although long (with previews, nearly 3 hours), it was very well done. I won't highly recommend it because of all the sex and relationships outside of the marriage covenant, but it has a great story line (I could easily follow it but never really knew where it would end up) and can be a thinking movie if you're in that mood. Otherwise it could be a good crying movie if you're in that mood; the writers and producers did a great job of developing the characters.

We read a little before Will's game, which was interesting to say the least. The 4th team in his league, the Detroit Dragons team, folded recently and so was unable to come down to play. They pulled together a men's league team, gave them red jerseys, put "D" on the front of their jerseys, and called them "the Dragons" all night. Will's team won, 15-4. He played really well, had 2 assists, was +1, won nearly every face off, and yet was relegated to the third line. He had been on the first line, starting center, and captain, and in the span of a week for no reason other than that his friend who'd gone to play for the Icemen with him wanted to be (and got) traded he got moved way down. Not the most fair situation, but it didn't keep him from skating his best (even if the others on his line couldn't communicate and wouldn't pass back to him). He had a couple great shots on goal, but just couldn't bury. Fortunately he wasn't too distressed after the game. Who knows whether he might be coming home tomorrow and I'll have a workout partner again until he takes off for Arizona...which I forgot to mention as a state where I know someone. Maybe that could be an option.

A Look Back...and a Little Ahead

This came from Kelly's blog, and I thought it was a good way to reflect on 2008 a bit.

1. What did you do in 2008 that you’d never done before?

• Went to a hockey game
• Learned how to dance
• Won a bike race
  

2. Did you keep your new year’s resolutions, and will you make more for next year?

• I didn't really make resolutions; I wanted to learn something new every month. Although I didn't always have a plan for each month, I did end up learning a lot throughout the year.
  

3. Did anyone close to you give birth?

• Liz had a baby girl, Tamara
• Megan (close proximity, not necessarily close friend) had a baby boy, Austin
  

4. Did anyone close to you die?

• No.
  

5. What countries did you visit?

• US (I visited lots of states)
• Canada (I went to Niagara Falls)
  

6. What would you like to have in 2009 that you lacked in 2008?

• A deeper understanding of and relationship with God
• A realization of my purpose
  

7. What dates from 2008 will remain etched upon your memory, and why?

• Christmas: Visit to Hawaii!
• June 7: M&M's wedding
  

8. What was your biggest achievement of the year?

• Winning a bike race and the crit series
  
• Finishing IM Louisville
  

9. What was your biggest failure?

• Not finishing IMLoo in the time that I had projected; letting the outside circumstances affect my performance.
  

10. Did you suffer illness or injury?

• Thankfully, no. Will assures me that I will not get injured if I keep doing what he tells me to regarding working out.
  

11. What was the best thing you bought?

• Food
• My car (2004 PT Cruiser)
  

12. Whose behavior merited celebration?

• My parents, because they continue to love and support me.
• Allison, because she listened to God's call for her to go back to school.
  

13. Whose behavior made you appalled and depressed?

• Besides the government, which approved the automakers' bailout? No one else that I can think of.
  

14. Where did most of your money go?

• Rent
• Food
• Church (tithe to God)
  
• Hawaii trip
  

15. What did you get really, really, really excited about?

• Hawaii!
• Learning anything and everything
• IM Louisville
  

16. What song will always remind you of 2008?

• None.
  

17. Compared to this time last year, are you:

• happier or sadder? happier
• thinner or fatter? same
• richer or poorer? richer, but not my much
  

18. What do you wish you’d done more of?

• Spending time with a couple friends
• Riding my bike more
  

19. What do you wish you’d done less of?

• Spending time on the computer (and yet here I sit)
  

20. How did you spend Christmas?

• Christmas Eve: the fam drove around the south part of Hawaii. We stopped at a black sands beach, jumped off a cliff on South Point, then went back to the parents' house. We went to church and then opened all our presents. We also said what we were thankful for about that year.
• Christmas: We might have gone to the pool? Then we went to Altermans' to open more presents, have lunch, and play games. For supper we went to Kona Inn where we had appetizers, saw whales and the sunset, and then ate.
  

21. Did you fall in love in 2008?

• No.
  

22. What was your favorite TV program?

• Over the year? I really only watched The Office and football, and I wouldn't say either of those really stood out to me as being my favorite.
  

23. Do you hate anyone now that you didn’t hate this time last year?

• No, thankfully. God is love, and although I do not like every person all the time, I try to love everyone with the love of God.
  

24. What was the best book you read?

• The Bible.
• After that, it's close among "The Most Important Year in a Woman's Life," "The Cross Examination of Christ," "One Thing You Can't Do in Heaven," and many more. I read a lot this year.
  

25. What was your greatest musical discovery?

• Nothing really sticks out to me.
  

26. What did you want and get?

• A great Christmas with the family. Everyone in the immediate Acheson family was able to be there!
  

27. What did you want and not get?

• A bibliochaise
  

28. What was your favorite film of this year?

• Considering I only watched a few and I can't remember any but one, I guess "Phantom of the Opera" is the one.
  

29. What did you do on your birthday, and how old were you?

• Did I have a birthday this year? Oh, yeah, I turned 25. But I'm pretty sure I did nothing special.
  

30. What one thing would have made your year immeasurably more satisfying?

• Knowing that I had been 100% obedient to God.
  

31. How would you describe your personal fashion concept in 2008?

• The same as always--jeans, tees, sweats, and comfort!
  

32. What kept you sane?

• The Word of God
• Exercise
• My family
  

33. Which celebrity/public figure did you fancy the most?

• I doubt there is one.
  

34. What political issue stirred you the most?

• None, really, although I did some research during election time. The fact that the president-elect supports abortion is disheartening.
  

35. Who did you miss?

• All my family who doesn't live around here (that's a lot)
• Lana
  

36. Who was the best new person you met?

• Hollyn and Jesi (running partners)
  

37. Tell us a valuable life lesson you learned in 2008.

• The more you learn, the more you realize you don't know.
• Education is just moving from an unconscious to a conscious awareness of how much you really don't know.

3-mi run

I'll be happy when next week comes and I have a set schedule with distances and paces and everything. Today I ran 3 miles at 7:53. That's all. Next week, the fun stuff, and hopefully time to ride and swim since the running schedule is only 3 days per week!

3-mi run; 7 min ISOs

I wasn't feeling particularly slow, but I wasn't feeling particularly fast, either, so I kind of ran somewhere in the middle. And even though I was off all day today, I still didn't get started until almost 3pm, which meant I was on the treadmill because it had already cooled off a lot and I didn't feel like freezing while running. So it was 3 miles (no time requirements) on the treadmill:

• Mile 1 (+ warm up): 9:15
  
• Mile 2: 8:17
  
• Mile 3: 7:54

I'm trying to make myself run faster the last half than the first half, so I really tried to pick up the pace as I continued.

7 minutes of work; no rest:

• Lunge R: held for 2:02 but still worked really hard the rest of the time.
• Lunge L: held for 1:53 (I really wanted to make it to 2:02 again) but still worked really hard the rest of the time.
• 1-leg squat: I did 1 min + 1 min with my right leg in front and then switched to left leg where I did 2:30. On neither of them did I feel like I was working. On the first, I didn't feel anything except pulling in my back knee, along the outside. I don't know why. My back foot was set up on a bench approximately just below knee-height, and when I sat back I was almost touching the bench. My front shin was perpendicular to the ground (I had a mirror at my side so I could check). I was supposed to be pulling down through the front hamstring and constantly pulling down into the deepest position through the balls of my feet (with my entire foot still contacting the ground), but I didn't feel anything in my hamstring. For either leg. I guess I'll have to have Will look at this to see if he can diagnose what I'm doing wrong or help me figure out why I don't feel like I'm working at all.
• Glute ham: By the end of the 7 minutes, I don't think I could have lifted up the bench, but I worked hard the entire time--no rest, just like the instructions say!
• Standing ham: Same thing, only I really, really tried to straighten my legs the entire time.
• Wall squat: 4 minutes even before I hit the ground, but most of that last minute I was fighting to stay up. Over the last 3 minutes, I was up and down I think 3 times, but again I was working hard the entire time. It really helps to talk to yourself!
• Preacher curl: 5-lb dumbbells on a bench that actually made my forearms parallel to the ground. It wasn't the easiest, though; I couldn't get my legs directly under me because of the way the bench was set up. Oh, well. I held them for 5:30 and could have gone the entire time had there been someone there to take them from me at 7 minutes (I absolutely would not have been able to lift my arms, and I did not want to drop them on my feet). So I did the last 1:30 with no weight.
• Scap pull up: I didn't do this one, because I can't take up a machine on the floor for 7 minutes and there's no pull up bar or other comparable equipment in the WOC.

The ISOs took me 1:20 to complete, and that was without having done 3 of the exercises. Some day when I have 2 hours to dedicate just to this, I'll do the entire thing.

Although today was a day off, I really did not get much of anything done. Made some breakfast, did some laundry, cleaned my kitchen, napped, went to lunch with Hollyn and Jesi, ran errands, worked out, tried to watch "I Am Legend" (my computer wouldn't play the entire thing), watched "Pirates II" instead, and that's it. I was hoping to have studied my Cisco stuff for the class I'll be in next week, but hopefully I'll have some time on Saturday between working out and the hockey game (I'm sure I won't have any on the drive). Maybe I'll take one book along just in case.