This week’s Bible Workshop and Run Training are linked in a very tenuous connection. Each is concerned with what we do AFTER some action in our lives. In the Bible Workshop, we will see how Peter changed after he had done wrong and how his personal response to his sin affected his relationship with Jesus. In our Run Training, we will see how it’s what we do with our bodies after our workout that determines the value of the exercise. Then, it's on our feet to get ready for Happy Feet 5K.
Week 2: Recovery
Bible Workshop: Repentance, Forgiveness, and More
Mark 14:66-72 – While Peter was below in the courtyard, one of the servant girls of the high priest came by. When she saw Peter warming himself, she looked closely at him. “You also were with that Nazarene, Jesus,” she said. But he denied it. “I don’t know or understand what you’re talking about,” he said, and went out into the entryway. When the servant girl saw him there, she said again to those standing around, “This fellow is one of them.” Again he denied it. After a little while, those standing near said to Peter, “Surely you are one of them, for you are a Galilean.” He began to call down curses, and he swore to them, “I don’t know this man you’re talking about.” Immediately the rooster crowed the second time. Then Peter remembered the word Jesus had spoken to him: “Before the rooster crows twice you will disown me three times.” And he broke down and wept.
John 21:15-19 -- When they had finished eating, Jesus said to Simon Peter, "Simon son of John, do you truly love me more than these?" "Yes, Lord," he said, "you know that I love you." Jesus said, "Feed my lambs." Again Jesus said, "Simon son of John, do you truly love me?" He answered, "Yes, Lord, you know that I love you." Jesus said, "Take care of my sheep." The third time he said to him, "Simon son of John, do you love me?" Peter was hurt because Jesus asked him the third time, "Do you love me?" He said, "Lord, you know all things; you know that I love you." Jesus said, "Feed my sheep. I tell you the truth, when you were younger you dressed yourself and went where you wanted; but when you are old you will stretch out your hands, and someone else will dress you and lead you where you do not want to go." Jesus said this to indicate the kind of death by which Peter would glorify God. Then he said to him, "Follow me!"
Lesson objective: To understand that God knows that we are not perfect, we sin. God is willing to forgive and help us grow, if we are honest and humble ourselves to Him.
After the big catch of fish at Lake Tiberius, the disciples had a meal with Jesus. After the meal, Jesus turns to Peter. In the presence of all other disciples, Jesus confronts Peter. Peter was full of doubts concerning where he stood with Jesus. He probably thought Jesus would ridicule him. But Jesus had only compassion for him. Jesus was trying to remove Peter's guilt.
Jesus asked Peter, "Do you love me more than these others?" This may have reference to Peter's earlier pledge that if everybody fled, he would never flee. Peter responded by saying, "Yes, Lord, you know that I love you." Peter had denied Jesus three times during Jesus' journey to crucifixion. Jesus was asking Peter if he was still willing to make the claim that if everybody fled, he would never flee. He had learned humility and realized that he was not strong as he thought he was. Peter thought that he would never do what he did, like we pledge on many occasions to ourselves that we would not commit the type of sins that others commit. David never thought he would commit adultery. Solomon never thought he would be caught for idol worshipping. Peter never thought he would deny Jesus. Peter learned from his experience that he wasn't as strong as he thought because of the mistakes he made in life. Peter was humbled before Jesus and became honest about it.
When Jesus asked Peter if he loved him, Peter responded in an honest fashion. He realized that his actions did not match the degree of his devotion to Jesus. He was honest and told the truth. He said, "Lord, you know that I love you."
Whatever our past may be, like Peter, Jesus stands to forgive, and also restore us. Jesus can turn our failures into victory. Jesus can give us another chance to turn things around as he gave to Peter. Many of us fail in our relationships with others. We fail in dealing with our family members and friends appropriately. We fail emotionally. We cannot control our anger and emotions. We blame others more than us for our failures in life. We fail in taking care of our health. We fail in trying to overcome those old habits of ours. Whatever kind of failures may be, no matter how deep they may be, regardless of how many times we have experienced it, Jesus Christ is there to help us to turn those failures into victory for us. Like Peter, victory could be ours if we give ourselves to Jesus Christ.
Adapted from: http://www.malankaraworld.com/Library/Sermons/Sermons_2nd-sunday-after-new-sunday-VKT.htm
Week 2: Recovery
Run Training: Muscles and Stretching
Stretching after you run or walk your distances may be the most important part of your workout. Before we get to that though, there are two other important issues to discuss: how muscles work and the warm-up.
Muscles are incredibly sophisticated. They turn fuel into motion; they are long-lasting, are self-healing and are able to grow stronger with practice. When most people think of "muscles," they think about skeletal muscles, the ones we can see and feel. There are two other types of muscles as well: smooth muscles which control the inner organs, and cardiac muscles of the heart. The basic way muscles function is the same in all three types, but all we need to look at for our purposes are the skeletal muscles.
The basic action of any skeletal muscle is contraction. In fact that’s all they do. In order for a muscle to straighten, an opposing muscle must contract to pull it back. For example, your biceps muscle in the front of your upper arm contracts pulling up your lower arm; only when your triceps muscle in the back of the arm contracts do you put your arm down again.
Skeletal muscle, also called striated muscle, is made up of alternating stripes of light and dark. A muscle is a bundle of cells called fibers. Think of muscle fibers as long cylinders of muscle protein called myofibrils. Each myofibril contains two types of filaments, thick and thin, that run along the long axis of the fiber. Each thick filament is surrounded by six thin filaments in a hexagonal pattern. These thick and thin filaments do the actual work of a muscle, and the way they do this is pretty cool. During contraction, these thick filaments grab on to the thin filaments by use of chemical interactions. The thick filaments then pull the thin filaments past them, making the entire muscle fiber shorter, causing the contraction we see in the skeletal muscle.
Muscles do not work well when cold. Pre-workout stretches should be replaced by a proper warm up. A proper warm up increases blood flow to working muscles, decreases muscle stiffness, lowers risk of injury, and helps improve performance. A good warm up is simple. Begin moving your muscles slowly in order to get them ready for exercise. It can be a slow walk before running or some simple calisthenics. Warming up also begins to raise your heart rate to be ready for exercise.
Now, to post-workout stretches.
Many people believe that exercise builds muscle. That’s true. But it is the post-workout stretches that build muscle better. Don’t let this scare you, but your workout will cause microscopic tears in your muscles. But it’s OK. That’s how they grow. When this happens, other cells release chemicals that cause inflammation characterized by soreness and redness and swelling due to increased flow of blood and other fluids. The damaged muscle cells release tissue growth factors to heal the damaged muscle fibers. Your body needs to recover and rebuild. Stretching gets the recovery process off to a good start. If you don’t stretch, you will feel the effects of your workout much longer than you need to.
Stretching after a workout helps to reduce stiffness by allowing blood flow to flush out products of exercise such as lactic acid. Stretching also maintains flexibility and range of motion. Running tightens muscle groups. Since running moves muscles through a narrow range of motion repeatedly for a long period of time, the muscles shorten reducing flexibility and range of motion. Injuries due to repetitive stress can result.
Stretching improves flexibility by helping muscles relax after a workout. Static stretches – where muscle groups are stretched and held in the stretched position for about 30 seconds – have been shown to assist in relaxing muscles and bringing them back to a pre-run length. Doing the stretches within 15 minutes of completing the workout, has the benefit of extending the muscles before post-workout recovery.
Below are some easy and valuable stretches. Consult a professional trainer for more stretching exercises, or for exercises specific for your conditions. Important caution: move easily into the positions described without bouncing. Bouncing is never good for muscle recovery.
Standing Calf Stretch: 1-Stand about an arm's-length from the wall. 2-Lean forward and place both hands on the wall about shoulder width apart. 3-Extend one foot behind you with heel on the ground and one foot closer to the wall. 4-Lean into wall with your hips until you feel a stretch in the calf of the extended leg, keeping your heel on the ground. 5-Hold this stretch for about 30 seconds and change sides.
Standing Quad Stretch: 1-Stand on one leg (grab onto something solid if you need support). 2-Bend your knee of your other leg and bring your heel toward your buttock. 3-Reach for your ankle with your hand. 4-Stand up straight and feel a slight pull along the front of your thigh and hip. 5-Hold the stretch for 20-30 seconds, release and repeat on the other leg. NOTE-Be careful not to strain your knee - the goal is not to touch your heel to the buttock, but rather to stretch the thigh.
Seated Hamstring Stretch: 1-Sit on the floor with your legs straight out in front of you. 2-Keeping your knees straight, lean forward and try to reach over your toes. 3-Continue until you feel a gentle stretch in the back of your thighs. 4-Hold the position for 10 seconds. 5-Return to starting position. 6-Repeat three more times.
Simple Shoulder Stretch: 1-Begin standing up straight with shoulders relaxed and back. 2-Reach your right arm up over your head, bend your elbow and reach your hand behind your neck. 3-With your elbow pointing up to the sky, slide your right palm down to your back. 4-With your left hand, grip your right elbow and gentle pull it toward your ear. 5-Continue sliding your right palm down your back without straining. 6-Hold for 10-20 seconds and release. 7-Repeat with the opposite arm. NOTE-Be sure to keep your head up and resist the urge to bend your neck forward.
Adapted from: http://ezinearticles.com/?Why-You-Should-Stretch-After-Running&id=745337; http://runningiseasy.com/2011/05/03/why-you-should-stretch-thoroughly-after-running/; and http://sportsmedicine.
Week 2: On Your Feet
This week, 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. Above all, enjoy!
Monday: 1.5 mile run/walk
Tuesday: Rest, cross-train, or run/walk 1 mile
Wednesday: 1.5 mile run/walk
Thursday: Rest, cross-train, or run/walk 1 mile
Friday: 1.5 mile run/walk
Saturday: 30 minute walk