Don't worry if you have not done weeks 1 or 2. Catch up on the Bible Workshop and Run Training, and do the Week 2 On Your Feet exercise this week.
By week 5, you will be on track.
This week’s Bible Workshop and Run Training deal with surfaces. In the Bible lesson we look at the four types of surfaces the heart of hearers may exhibit upon hearing the word of God. In our Run Training, we will examine the surfaces our feet encounter when we train.
By week 5, you will be on track.
This week’s Bible Workshop and Run Training deal with surfaces. In the Bible lesson we look at the four types of surfaces the heart of hearers may exhibit upon hearing the word of God. In our Run Training, we will examine the surfaces our feet encounter when we train.
Week 3: Surfaces
Bible Workshop: The Parable of the Sower Read Matthew 13:1-9; 18-23 – That same day Jesus went out of the house and sat by the lake. Such large crowds gathered around him that he got into a boat and sat in it, while all the people stood on the shore. Then he told them many things in parables, saying: “A farmer went out to sow his seed. As he was scattering the seed, some fell along the path, and the birds came and ate it up. Some fell on rocky places, where it did not have much soil. It sprang up quickly, because the soil was shallow. But when the sun came up, the plants were scorched, and they withered because they had no root. Other seed fell among thorns, which grew up and choked the plants. Still other seed fell on good soil, where it produced a crop—a hundred, sixty or thirty times what was sown. Whoever has ears, let them hear.” “Listen then to what the parable of the sower means: When anyone hears the message about the kingdom and does not understand it, the evil one comes and snatches away what was sown in their heart. This is the seed sown along the path. The seed falling on rocky ground refers to someone who hears the word and at once receives it with joy. But since they have no root, they last only a short time. When trouble or persecution comes because of the word, they quickly fall away. The seed falling among the thorns refers to someone who hears the word, but the worries of this life and the deceitfulness of wealth choke the word, making it unfruitful. But the seed falling on good soil refers to someone who hears the word and understands it. This is the one who produces a crop, yielding a hundred, sixty or thirty times what was sown.” Study Lesson objective: To understand that the word of God is available to all. It is the condition of our heart and our desire to retain God’s word that determines our life in the word. The path is those who know the salvation message, but are not saved. This applies to those who hear the word, but ignore it, and to those who have never heard the word preached but know through their consciences right from wrong, but ignore it. All mankind will know of the word in their hearts, but Satan will snatch it away from those who remain on the path. The rocky soil is those who are quick to accept the gift of salvation when they hear the message, however fall away because they did not root their faith in deep soil. They understand and accept the message; however, they have little understanding of the plan and do not know how to apply the message. Because they do not have the ability to apply the word of God in their lives, they cannot survive when they are tested. There is hope for these; however, it is the church’s responsibility to train these, to disciple them so as to move them to the good soil. The thorny ground is similar to the rocky ground in that the fruitfulness is short lived. The worries of the world, the peer pressure, the temptation of sin, our sinful nature, hold us back so we do not (not cannot) wholly give ourselves over to God. All mankind struggles with being thorny ground, but there is hope in the word of God, or there would never be fruit in the kingdom. “No temptation has seized you except what is common to man. And God is faithful; he will not let you be tempted beyond what you can bear. But when you are tempted, he will also provide a way out so that you can stand up under it” (1 Corinthians 10:13). Anything, any sin you struggle with is common to man. Others, probably many others, have the same temptations as you. When you are tempted, you can escape it through the power of God which you have authority to use. All sin is a choice so it can be averted. All aversion to sin is a step towards righteousness, the good soil. If you are of noble character and strive to produce fruit in your life, you are in the good soil. Plant fruit in your life, accept Christ and be diligent to study and understand his teachings and the word of God. Be obedient to God’s calling. If you are persistent to do what is right, in God’s time, you will produce fruit, a hundred, sixty or thirty times your efforts. If you are the path, you need Christ. The choice is yours. Do not let Satan take you away. Become good soil. If you are the rocky soil, seek out understanding. Pursue a solid understanding of your faith so that you will not fall away. Become good soil. If you are the thorny soil, repent of your sin. There is power in the word of God to pull you through. Remember all that your struggle with is common to man and none of it is stronger than God. Become good soil. If you are the good soil, love and encourage the thorny soil, lest they succumb to the troubles of the world. Disciple the rocky soil lest they wither and become bitterness against God. Proclaim Christ to the path, lest they die without and live eternally separated from the love of God. Make disciples and make good soil. Questions 1. How would you restate this parable to people who do not understand what sowing seeds is all about? What modern-day analogy could you use? 2. What are the modern-day ‘birds’ that snatch the word from the path? 3. What are the modern-day ‘thorns’ that choke out the word? 4. What is the modern-day ‘sun’ that burns up the power of word? 5. What deep ‘roots’ prevent a believer from being snatched up by the birds, choked by the thorns, or burnt by the sun? 6. What is Jesus calling us to do when He talks about the seed on good soil producing “ … a crop yielding a hundred, sixty, or thirty times what was sown?” Adapted from: http://einquisitive.com/blog/parable-of-the-sower/ Serendipity Bible for Study Groups |
Week 3: Surfaces
Run Training: The Surfaces You Run On As long as you have feet, you can run on just about any surface. But not all surfaces are created equal. Each offers a different impact on your feet and joints. Runners have noticed that they feel different, physically and psychologically, when they run on different surfaces. While running-surface preferences are something of an individual matter, the following guide will give the merits of the various alternatives so that you can make the very best of what’s available to you. The following guide is listed, as best possible, from hardest to softest surface. 1. Concrete: If you run outdoors, unless you run on the beach, you likely will run most of the time on concrete. Most sidewalks and many roads are made of concrete. Pros- Concrete surfaces tend to be easily accessible and very flat. If you stick to sidewalks, you can avoid traffic. Cons- The hard surface (10 times as hard as asphalt) delivers the most shock to the legs and can lead to injury. Watch out for- Ease up if you begin to feel knee or other joint pain. Hazards include broken sidewalks, cross streets, and slippery patches of moss or mildew. It’s best to use the handicap ramp at intersections rather than stepping up or down curbs. Conclusion- If running outdoors, there’s little choice but to run on concrete. If you get the chance, though, look for softer surfaces. 2. Brick: Brick surfaces such as in Old San Juan will be slightly softer than concrete. The pros and cons above will apply. Brick is usually a more uneven surface and more prone to be very slippery when wet. 3. Asphalt: Asphalt makes up most roads. It isn’t the softest surface around, but it’s easier on the legs than concrete. Pros- Asphalt is one of the fastest surfaces you can find, it’s easy to keep up a steady rhythm on asphalt. It’s predictable even surface puts less strain on the Achilles tendon than softer or uneven terrains. Cons- Though softer than concrete, asphalt is still pretty hard and will put strain on the body. Watch out for- If you are running on asphalt you are most likely in the street. Be sure to run facing traffic and well away from vehicles; use quiet residential streets, not highways. Asphalt may be slippery when wet. Conclusion- Though it’s a hard surface to run on, asphalt is also one that’s hard to stay away from. If you intend to race on it, some training (but not much) on it is advisable. 4. Dirt and Trails: A plain dirt path is a softer surface for running, but is usually uneven and the differences in grade are not always easy to spot. Pros- Medium to soft surfaces decrease the risk of overuse injuries and reduce impact on downhill runs. Cons- Wet, slippery mud is very hard to run on and increases your risk of injury. Watch out for- Roots growing across the path, mud, and loose dirt. As surfaces become rougher, ankle injuries more likely. Conclusion- One of the best surfaces to run on if dry and free of debris. 5. Grass: Grass is soft and easy on the legs in terms of impact. The best grass for running is often found on golf courses, but owners are not always happy to discover runners on their turf. Pros- Makes your muscles work hard, building strength. When flat, it provides an excellent speed work surface. Cons- Can be dangerous for runners with unstable ankles. Its softness can tire legs surprisingly quickly. Watch out for- Most grassland is uneven so look for holes and bumps that can trip you. It can be slippery when wet. Conclusion- If you can find a dry, flat, even, well-trimmed stretch of it, grass is the best training surface for most runners, especially as you get older. 6. Synthetic Track: Nowadays, almost all tracks are made of modern synthetic materials. Since most tracks of synthetics are 400 meters (1/4 mile), they make measuring distances easy. Pros- Synthetic tracks provide a reasonably forgiving surface, providing the consistent surface of concrete and asphalt, and the softness of dirt or grass. Cons- With two long curves on every lap, ankles, knees and hips are put under more stress than usual on the curves. Watch out for- Synthetics can be slippery if wet. Conclusion- Tracks are ideal for speedwork, but you have to be dedicated to use them for distance. 7. Beach and Sand: Sand offers a run with a real difference. If it’s dry and deep, you can give your calf muscles the work-out of their life without risking any impact damage to your joints. Pros- Sand gives an opportunity to run barefoot (but read below) in a pleasant environment. Running in sand provides good resistance training and strengthens the legs. Cons- Despite building leg strength, sand means a higher risk of Achilles tendon injury. Watch out for- While it’s tempting to run barefoot, if you are not an experienced runner, barefoot running on sand can damage knees. Conclusion- Flat, firm sand can be a near-perfect running surface, but most beaches are not flat and firm. Any uneven footing can overstress muscles. It’s probably best to limit runs on sand to shorter distances. 8. Treadmill: A treadmill is the best indoor running option for most runners. Pros- The smooth surface is generally easy on the legs, and hitting a desired pace is simple. Cons- Running in one spot isn’t very exciting, even in front of the TV. Conclusion- Fine if getting out to run is a problem. Adapted from http://www.runnersworld.co.uk/general/top-10-running-surfaces/152.html |
Week 3: On Your Feet
This week, distances increase a little bit. Keep at it! Follow the plan below on a treadmill, on a track, or on the road (be careful!). Note the plan says run/walk. This means that you should either run or walk as you feel best, or do a combination of running and walking. Stay hydrated. Drink water. Above all, enjoy! Monday: 1.75 mile run/walk Tuesday: Rest, cross-train, or walk/run 1 mile Wednesday: 1.5 mile run/walk Thursday: Rest, cross-train, or walk/run 1 mile Friday: 1.75 mile run/walk Saturday: 35 minute walk Sunday: REST |