We Must be Vigilant

“Be sober, be vigilant; because your adversary the devil walks about like a roaring lion, seeking whom he may devour.” 1 Peter 5:8 NKJV

In a disturbing story shared by Runner’s World Tuesday, it was reported that an unnamed 22-year-old female runner who had just graduated from Yale lost her foot in a shark attack. The woman—who recently completed a marathon in the Netherlands—was staying at her parents’ vacation home with a friend and arranged for a private ocean tour. While snorkeling along Grace Bay Beach at a popular saltwater dive site, The Daily Mail reports  that the unnamed woman was attacked by what is believed to be a Caribbean Reef Shark, though there has been no confirmed identification of the predator. The shark bit off the young woman’s entire left foot, still in her flipper… The snorkel tour operator, Big Blue Collective, said in a statement that shark attacks around the Turks and Caicos are “extremely rare” and explained the context of the attack. “Only two individuals were in the water, which was clear and calm when a presumed Caribbean Reef Shark left one snorkeler with an injury due to what is known in diving circles as a case of mistaken identity,” the statement said.

And you know, when it comes to surprise attacks, the Bible warns us to “be sober” and “vigilant.” Which means we are to be serious and alertly watchful to avoid danger at all times—especially when life appears to be “clear and calm.” You see, the hunting lion doesn’t make his presence known by announcing his whereabouts to his prey but stays hidden and waits for the prey to come close. Lions are said to be extremely patient and will wait for hours to attack at just the right time. Which is the very reason the attacks seemingly come out of nowhere and the reason you and I must never ever let our guards down, not even for a moment. 

So always be on the lookout for trouble my friend—resisting the temptation to become complacent. You can be sure the devil wants to devour you and will watch and wait for the right opportunity, studying your every move until it’s the right time to pounce. 

Heavenly Father, thank You for reminding us that we are never safe from the attacks of the enemy.. Help us to truly grasp this so that we will be armored up and battle ready. Lord as we grow nearer to the end times, fill us with an urgency to be fully trained in the Word so that we will be ready to fight the attacks that are ramping up quickly. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

BASS PRO MIDWEEK MOTIVATION - Enlist Help to Prepare and Recover Properly

Hello runner friends!

Welcome back to the Bass Pro Fitness Series

MIDWEEK M😊TIVATI😊N blog!

Now let's get started by talking about the marathon and it's allure. According to marathon handbook: Running a marathon is an awesome achievement, demonstrative of impressive physical and mental endurance, determination, and dedication to a training plan. It is a fitness achievement that is earned through consistent training, usually for 12 to 20 weeks or more, depending on your starting level of conditioning and experience as a runner. If you are one of the proud members of the marathon finishers “club” (it’s not an official club), you might wonder, “How many people have run a marathon, or what percentage of the population has run a marathon?

The closest we can get to a current read on the number of people who have run a marathon comes from a comprehensive mapping of global running participation carried out by RunRepeat in 2019. The impressive analysis covers 107.9 million race results from more than 70,000 running events over the course of 22 years (1986 to 2018). Although the data is getting a little out of date at this point, now nearly 6 years in the rearview mirror, it is still the most comprehensive race data analysis done today and an admirable one at that. The study went on to explain that some people run only one marathon before hanging up their shoes for good (members of the "one and done" group) but others run multiple ones and so are counted more than once. That being said, their summation was that about 1.1-1.3 million people have run a marathon. Which is roughly 0.01% of the population. 

Which begs the question... why do some people run only one marathon and never run another one? While others plan their next 26.2 mile run the moment they cross the finish line? Now I know this question has a lot of answers but I'd like to look at two today... improper preparation and slow recovery.

 

So my dear friend, Bobbi Martin,

“did a thing” Saturday. She walked the whole 35 miles of the Frisco trail. But not without preparation. And what did she do to prepare? She sought advice from people who had firsthand experience. Even before taking her first training step, she reached out to me to devise a game plan. This was her first step in avoiding membership in the "one and done" club. She was mentally ready for what was ahead of her. Bobbi continued to ask questions over the weeks leading up to her big day and so found her training enjoyable (for the most part).  What else did Bobbi do right? She began the recovery process immediately after crossing the finish line—heeding all the tips I gave her. And because of this, I received a text from her yesterday morning (3 days after finishing) that said, "Praise God! I am walking like normal today without pain! Thank you for the advice. I am going to ride my bike today." Do you just love that or what? My response, "Praise the Lord! Recovery is so important. So many people adopt a "one and done" mindset because it takes so long to get back to "normal." I then asked her if she was ready to walk the Bad Dawg 50k in August to which she said... I will pray on it. Anyone wanting to take bets that she will do it? 

But this is the point. Whether you're running a half-marathon, a full marathon, or an ultra marathon, recovery needs to start the minute you cross the finish line so you can bounce back quickly. 

Yale Medicine had this to say on the matter: “There are many muscle breakdown byproducts in the blood that will certainly be elevated for at least a week and may still be higher than normal up to four weeks after an event like a marathon,” she says. “That’s a reason to take it easy. You want to flush all the chemical effects of that long race out of your body. That includes lactic acid, creatine kinase, and other things that are elevated after a marathon.” Put simply, your body is “out of whack” after a marathon, Dr. Gardner adds. “It’s compromised and needs time to get over that trauma. As your body is flushing these enzymes out, your muscles aren’t working as well as they normally would, and you therefore can’t recover from workouts as quickly, which puts you at risk for injury,” she says. 

Dr. Gardner then shared these 10 tips on how to avoid injury in the days and weeks following a marathon--tips that apply for a half and an ultra as well.

 

1. Refuel in the immediate aftermath.
Right after the race, it’s crucial that you begin to recover and restore “pretty much everything,” Dr. Gardner explains. “First, there’s hydration, but you don’t fix that by drinking a gallon of water at the finish line. This is a continuous process over at least the next several days,” she says. “You also want to make sure you get a healthy mix of carbohydrates and protein as you will need both to repair your muscles.” Again, this isn’t just about the post-race celebration meal but something to keep in mind throughout the next few weeks, if not always, says Leigh Hanke, MD, MS, a Yale Medicine specialist in physical medicine and rehabilitation (physiatry). “After any big sporting activity, you need to replenish nutrients and hydrate properly. Pay attention to the fuel you put in your body,” she says. “Don’t be scared if you put on a little extra weight after a race. Concentrate on a well-balanced diet, which includes eating a ‘rainbow’ of foods with different colors, including fruits, vegetables, and carbs.”

2. Take a break from running.
Some marathoners might feel like their bodies have been hit by a truck and aren’t interested in lacing up their sneakers any time soon, but others are creatures of habit who can’t wait to get back out there. Either way, many experts advise taking five to seven days off from running after the race. "A highly trained marathon runner may not need to take such a measured approach—even though it never hurts to be extra cautious," Dr. Hanke says. "But the average recreational runner should avoid high-impact and weight-bearing activities for about a week." Swimming is one option, Dr. Gardner adds. “There’s no impact because you are floating,” she says. “But you are contracting your muscles, which helps blood to circulate. Biking is another good activity.”

3. Wait on the massage.
There's nothing like a good sports massage to ease tired muscles, but it might be best to wait a couple of days after the marathon, Dr. Gardner advises. "You want to get maximum benefit and not create more muscle damage," she says. Some marathon events, however, may offer gentle massages or stretching exercises from physical therapists after the race, and those may be beneficial.

4. Don’t just sit on the couch.
While it’s important to let your body recover, you shouldn't simply lounge on the couch for days on end. “Doing absolutely nothing after a marathon isn’t the answer either,” Dr. Hanke says. “It’s a good idea to rest but also to do some low-impact cross-training. That could be an elliptical machine, a bike, swimming, stretching, or yoga. The idea is to find something that isn’t impacting your joints. When you run, your body weight rests entirely on your legs, which puts a lot of stress on your body.”

5. Reintroduce running gradually.
When you start running again after five to seven days off, consider making the first three runs super easy and short, Dr. Gardner explains. If all goes well, the next three can be a little more intense. “This is in service of getting your joints moving. Later in the week, you can take stock and see how you feel. There isn’t some formulaic plan. If the marathon took a great toll on your body, you need to pay attention to that and not rush to do too much,” she says.

6. Don’t take up something new.
The weeks immediately after a marathon are not the time to start experimenting with an entirely new type of workout, says Samantha Smith, MD, a Yale Medicine primary care and sports medicine specialist. “Even if you feel you are at your peak fitness level, it does not translate to the same level of fitness in a different activity,” she says. “You want to build up gradually to any new exercise, just as you did with the marathon plan.”

7. Return to strength training carefully.
If some gentle workouts go well in the first week or two after your race, you can consider adding in some weight lifting—but keep the weights light and do stationary lifts, Dr. Gardner advises. “This is about getting the muscles moving without impact and without serious cardiovascular work,” she says.

 
8. Listen to your body.
If you can push through the pain of running 26.2 miles, chances are you can get through a tough workout. However, it’s important to listen to your body and make adaptations during the post-marathon time frame, the doctors say. “If you do a workout after the race and it takes you a few extra days to recover from it, it’s a sign your body isn’t ready, and you need to back off,” Dr. Gardner says. “Give yourself that grace to take a break.” Dr. Hanke agrees. “The athlete’s mentality is often ‘no pain, no gain,’ and it can sometimes be difficult to determine what your body needs to recover,” she says. “Most of us are not meant to run 26 miles, so you need to assess what hurts and be mindful of those aches and pains you may have ignored during your training.”

9. Remember to sleep.
Take advantage of the fact that you no longer have to wake up early or stay up late to squeeze in marathon training sessions. Instead, use that time to get some extra sleep, the doctors say. “You need to make sure sleep is one of your recovery tools. Deep sleep is when growth hormones are released, and muscle growth and repair are stimulated,” Dr. Gardner says. “It’s not an indulgence but a necessary building block to your workouts and recovery.”

 
10. Accept post-race ‘blues’ and plan ahead.
Whether you achieved a personal best (even if that meant simply finishing the race) or crossed the finish line with a time you found disappointing, some marathoners experience a post-race letdown. After months of intense training and structure all leading up to one big day, it can be difficult to know where to channel your energy. “One approach would be to focus on your recovery as part of your marathon plan. The marathon doesn’t have to be the endpoint. You can think about what’s next and work toward it slowly while focusing on a healthy recovery,” Dr. Smith says. And that next thing doesn’t have to involve running, Dr. Gardner adds. “There are physical, emotional, and psychological aspects of running, and there can be a challenge in figuring out what to do after a marathon,” she says. “Think of some fun things you now have time to do because you aren’t running five days a week. Find something else to look forward to.” It’s also OK to rest on your laurels, Dr. Hanke adds. “You accomplished something big. Take time to enjoy it. As hard as it might be to give your body a chance to rest, you need it,” she says.

So there you have it friends. Those are some great tips for recovery--tips that will help you avoid becoming a member of the "one and done" club. Not that there's anything wrong with that at all, but let it be because that's what you choose willingly not because of a bad experience with recovery. And here's where I'll throw in my two cents... "tips" that you find online are just generalities. To get a really good preparation and recovery plan, reach out to someone who has been there!! I have never met a seasoned runner that wasn't honored to mentor another runner. As I told Bobbi more than once in our training chats, "I'm so thankful to pass information on to you that will make the journey easier! I had to learn so many of these tips the hard way and I want to spare you from that." And I truly meant it. Anything I can do to help another runner always blesses me more than it does them--a sentiment shared by every other longtime runner I know. So do your research so you'll be prepared. But reach out to someone for that personal advice, someone who can take all the factors into account and give you answers that are specific and uniquely beneficial to you and your situation. I hope that helps!  

Happy Running!

God Made us Different

“And the LORD God said, “It is not good that man should be alone; I will make him a helper comparable to him.” Genesis 2:18 NKJV

In an article titled “Could Women Be Hardwired for Endurance Events?” shared by Runner’s World last week, Up To Speed author Christine Yu examined what we know about female physiology—and why more science on sex differences in sport is so important. Some of the research reported indicated that women tire less than men after long, steady-state physical activity. That’s because women, on average, the report said, tend to have a greater distribution of slow-twitch, or type I, muscle fibers. On the whole, these fibers are suffused with capillaries, the tiny blood vessels that carry oxygenated blood. They have more mitochondria too, the cell’s energy powerhouse. That means slow-twitch fibers have everything they need to keep going and going…and going. Men, on the other hand, have a greater proportion of fast-twitch or type II fibers, which are better suited for speed and powerful bursts of movement, in part explaining men’s historic dominance in traditional sports. But with a lower concentration of capillaries and mitochondria, these muscle fibers also tucker out faster. The report went on to explain other physical differences between men and women but was clear… men and women are different right down to their cells. 

And you know, while the world continues to embrace the notion that men can become women and women can become men via medicine and/or surgery, the Bible is very clear that there are only two genders. You see, women were created to be comparable helpers to men but not exact duplicates, being similar to them in many ways but of equal value in the eyes of God and completely different in their makeup and DNA. This is a fact that science cannot disprove no matter how hard it tries—and a fact that is blatantly obvious when watching men and women compete against one another. 

So don’t fall into the lie that there are more than two genders my friend or that a person’s gender can be changed. No matter how many advances are made in conversion therapy, what God has created cannot be transformed by man. 

Heavenly Father, thank You for making it very clear that there are only two genders. In a world that is becoming increasingly hostile to this truth, help us to be bold and speak out in love when given the opportunity. Remind us Lord that our silence on this matter is seen as approval. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

Remember and Honor the Fallen

“If my people, which are called by my name, shall humble themselves, and pray, and seek my face, and turn from their wicked ways; then will I hear from heaven, and will forgive their sin, and will heal their land.” 2 Chronicles 7:14 KJB

Like hundreds of other runners around the United States this morning who have the day off, I will be joining friends for a long run. This won’t be just any ordinary run though. We will be putting forth purposeful steps at the Memorial Day, wear blue: run to remember event at our local park— committing our miles to honor our Nation’s fallen military heroes. Everyone there will have committed to run or walk on Memorial Day, and has been provided the name of a fallen service member, who has given his or her life since the first days of the Vietnam War. Together, their website says, we ensure the enduring remembrance of these over 65,000 fallen service members, as we learn their stories, speak their names, and honor their legacies. 

And you know, when it comes to remembrance, it’s plain to see that we are a nation that has, for the most part, not only failed to remember that we are free only because of the sacrifice of thousands of brave men and women who fought and died for our freedoms, but we are a nation that has forgotten God as well. And because of that, we are now a nation experiencing increasing lawlessness, spiraling moral decay, and a growing lack of love and compassion for others. Not all hope is lost though. There is a cure for our condition. And it’s this… we must humble ourselves, and pray, and seek His face, and turn from our wicked ways. It’s only then that we will hear from heaven, and God will forgive our sin, and will heal our land.

So as you go about your day today, thank God for the eternal life He granted you by the death of His Son Jesus Christ on the cross my friend. And then take a moment to pray, pause and remember those who gave their lives so we could be free. Honor their memory as you put forth purposeful steps.

Heavenly Father, thank You for Jesus and His sacrifice. He gave His life so that we could be free from the penalty of sin. And thank You for all the brave soldiers who died to give us the freedoms we now enjoy. Lord, today cause us to consider how far we have strayed from You and to turn back before it’s too late. It’s in your precious name we pray Jesus. Amen.

Happy Running!

A True Friend Sacrifices

“Since they could not get him to Jesus because of the crowd, they made an opening in the roof above Jesus by digging through it and then lowered the mat the man was lying on.” Mark 2:4 NIV

In an email I received from Six Minute Mile yesterday, I held back tears as I read their Minute 6: Daily Inspiration story—a story that illustrated a picture of true friendship. This is what the writer said: Motor neurone disease (MND) is a rare but devastating condition that limits the body’s ability to perform muscular activity. It is related to ALS and affects about 270,000 people globally, including former Leeds Rhinos rugby player Rob Burrow. Since being diagnosed in 2019, the rugby star has lost the ability to speak and walk, but he is still leading the fight against MND in the UK. Recently, his former teammate Kevin Sinfield pushed Rob’s wheelchair along the course in the inaugural Rob Burrow Leeds Marathon. Sinfield has raised about $10 million on behalf of his friend over the past few years. When the duo approached the finish line, Sinfield stopped and hoisted Rob out of his wheelchair. He kissed his friend on the cheek and said:“You’re not going to beat me, Rob, we are finishing together.” Do you just love that or what? We would all count ourselves blessed to have a friend like that. 

And you know, while the world defines a friend as someone who has a strong liking for and trust in another, the Bible defines a friend as someone who loves like Jesus and puts that love into action, sacrificing time and effort to help another when necessary—as was illustrated in the story of the paralyzed man. When his friends could not carry him in to see Jesus to receive the healing you can be sure he so desperately wanted, “they made an opening in the roof above Jesus by digging through it and then lowered the mat the man was lying on.” The man was not only healed because of the efforts of his friends but was forgiven as well. Wow right? 

So surround yourself with true friends who love you like Jesus and care enough about you to pray for you and personally tend to your needs. And be that friend to others as well, ready and willing to help them. This is what true friendship looks like. 

Heavenly Father, thank You for showing us what it means to be a true friend. You gave up your Son who gave up His life so that we could have healing and forgiveness. Help us to love others in the same way Lord. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

Make Someone Smile Today

“A joyful heart is good medicine, but a broken spirit dries up the bones.” Proverbs 17:22 BSB

In an article titled “Waldo Spotted Running Races Across Canada,” the following was reported: Waldo, from the famed Where's Waldo? books, has been spotted running races, including a half marathon. Andrew Pick, 39, a design engineer based in Vancouver, Canada, has been dressing as the character for years, photo-bombing tourists all over the world, according to People. Pick told People that he started donning the pom-pom hat, striped shirt, and the “Coke bottle” eyeglasses while he was studying at Philadelphia University (now a part of Thomas Jefferson University). He and friends would travel to New York City and photo-bomb strangers’ photos. He then took his costume abroad to Europe, doing the same thing. “People just get a smile on their face and turn to somebody and say, ‘I just found Waldo!’” he told People. “I can see them all cracking up.” Do you just love that or what? 

And you know, when it comes purposefully doing things to make people smile, the Bible reminds us that “a joyful heart is good medicine, but a broken spirit dries up the bones.” That means our attitudes affect our outlook on life which directly affects our health. If we are joyful, negative circumstances don't knock us off balance and cause us to despair. On the contrary, when we are mentally beaten down, physical symptoms of depression emerge and we develop what Solomon calls "a crushed spirit." A crushed spirit eventually leads to sickness in the form of high blood pressure, ulcers, lack of energy, heart disease, or general malaise. Which is the very reason we should look for ways to make people smile, reminding them that God is good all the time. 

So in a world full of so much negativity and reasons for people to despair, make it your habit to turn to people often and say, “There is hope! Jesus is coming back soon so smile and keep pressing on.” This practice will surely leave you grinning as well. And that’s good medicine. 

Heavenly Father, thank You for reminding us that there are a lot of hurting people in our world today, people that have been beaten down by life and may have even given up hope. Stir our hearts to see their pain so that we can share with them words that will heal their hearts. It’s in your precious name we pray Jesus. Amen. 

Happy Running

BASS PRO MIDWEEK MOTIVATION - Yes You Can

Hello runner friends!

Welcome back to the Bass Pro Fitness Series

MIDWEEK M😊TIVATI😊N blog!

Now let’s get started by talking about adopting a “Yes You Can” attitude. It’s the attitude that says, “No matter what obstacle is in my way, I will persevere and overcome it. And I will also help and encourage others to do the same.” It’s the attitude that takes lemons and makes them into lemonade and the attitude that Team Hoyt embraced and shared with the world. 

So if you’re a longtime fan of watching the Boston Marathon, you’ve most likely seen Team Hoyt out on the course. I know I had the blessing of sharing the course with them at 2014’s event which was their final running of the iconic 26.2 mile race together. I remember the runners talking about the duo as if they were royalty and we were all hoping to run a mile or two with them that year. And in a way I guess they were royalty. Which is the reason the May 22 announcement from the Boston Marathon was so sad:

BOSTON – The Boston Athletic Association extends heartfelt condolences to the Hoyt family on the passing of Rick Hoyt, 36-time Boston marathon finisher and iconic member of Team Hoyt. 

The B.A.A. wishes to share the following statement in memory of Rick: 

Rick Hoyt will always be remembered as a Boston Marathon icon and for personifying the “Yes You Can” mentality that defined Team Hoyt. We are fortunate to have been able to call Rick a friend, mentor, pioneer, and Boston Marathon finisher. His legacy will live on through the Rick & Dick Hoyt Award, which is presented each April around the Boston Marathon to someone who exhibits the spirit of Team Hoyt through advocacy and inclusion. 

Our thoughts go out to the Hoyt family, Rick's many friends, and all who were touched by his positivity. 

Rick was preceded in death by his father, Dick (who died in 2021 at the age of 80), who pushed his son across the finish line of more than 1,000 races. According to their website, the journey started in the Spring of 1977 when Rick, who was diagnosed with cerebral palsy at birth after his umbilical cord became twisted around his neck which caused the blockage of oxygen flow, told his father that he wanted to participate in a 5-mile run for a Lacrosse player who had been paralyzed in an accident. Far from being a long-distance runner, Dick agreed to push Rick in his wheelchair and they finished all 5 miles, coming in next to last. That night, Rick told his father, "Dad, when I'm running it feels like I'm not handicapped." Do you just love that or what? That was the beginning of what would turn into a foundation that has helped and is continuing to help countless other handicapped athletes make it to the finish line. 

Which brings me to my point…  while the majority of us will never have the opportunity to push a disabled athlete to the finish line, we will all have opportunities to find that person who says, "I just can't do this. I'll never be able to run" or the one who feels like they don't fit in and are too afraid to take that first step and tell them... "Yes You Can." And then help them find a way to get there, reminding them that walking is always an option and slow is still a speed! The most important thing is to ensure them that the running community welcomes everyone! Can you think of any better way to honor Team Hoyt who inspired so many people? 

So look around and find someone who wants to run or walk a race and help them reach their goal. Take the time to mentor them and at every roadblock they encounter, encourage them with these words... Yes You Can, as you help them find a way around that obstacle. You'll bless them and yourself in doing so! And who knows... they might just join us at this year's Bass Pro Fitness Festival! Now wouldn't that be awesome? I sure think so. Happy Running!

We Cannot be Silent

"It is not good to be partial to the wicked and so deprive the innocent of justice." Proverbs 18:5 NIV

In an article posted by the Daily Mail yesterday, it was reported that Athena Ryan, a biological male who “transitioned” from male to female in 2021, placed second in the 1,600-meter finals of the CIF-North Coast Section Meet of Champions that took place on Saturday--securing “his” spot to compete in the state finals while stealing the spot from a real female. In the aftermath of the race, it was said Ryan even had the audacity to boast about "his" (the writer used "her" pronouns which I will not use since Ryan will always be a male) rapid progress, shaving vast amounts of time off "his" best performances—oblivious to the fact that his second-place podium win meant that Adeline Johnson, an 18-year-old biological female who was moved from third to fourth place missed out on a place in the state finals. Johnson was seen waving at people in the crowd before giving a thumbs down during the medal presentation in Dublin, California on Saturday. It was reported that several protesters were at the track holding banners that read 'protect women's sports' but were later escorted out by security. Which begs the question... why aren't more people expressing outrage?

And you know, when it comes to favoring one party over another, the Bible tells us that it's "not good to be partial to the wicked"--something that is obvious to any person with a moral compass and a pure mind. But in a world spiraling further into spiritual decay, this is something we can expect to continue. Especially when good people refuse to speak up for the innocent that are being deprived of justice or fairness. People like us that see these injustices happening but for whatever reason--fear of being canceled, ridiculed, or even imprisoned--remain quiet. But let me remind you that when it is in our power to change things, we cannot be silent. 

So be on the lookout for this trend to ramp up my friend, so when the fight comes to your backyard you'll be ready to battle. Regardless of the consequences, as believers, we cannot sit idly by and allow evil to be applauded and rewarded at the expense of the innocent. 

Heavenly Father, thank You for reminding us that being neutral is not an option for a child of God. We must stand up for injustice lest we be guilty of it ourselves. Help us to be bold in pointing out the obvious evil around us and unwilling to compromise our stance despite any backlash that will result. It's in your precious name we pray Jesus. Amen. 

Happy Running!

Don’t Join in the Backlash

“A soothing tongue is a tree of life, but a perverse tongue crushes the spirit.” Proverbs 15:4 BSB

In an article titled, “Ahead of Race, Cleveland Marathon Course Receives Backlash” published Friday, it was reported that race organizers for the Cleveland Marathon were forced to create a new course because of construction along the route. The marathon’s executive director, Jack Staph, told 3News “What people have to understand is we don’t have total control over this.” He went on to explain, “We have to then present it to the city and it’s negotiated on what we can and can’t do.” Staph said his organization spoke with different running groups to get their thoughts and decided to make it a “Cleveland-centric course.” That means runners will makes lots of turns, crossovers, and out-and-backs, but will also run by city landmarks, including Cleveland Browns Stadium, the Rock and Roll Hall of Fame, Rocket Mortgage FieldHouse, Progressive Field, and the Christmas Story house in Tremont. Despite their best efforts though, one runner said, “In running 20 full marathons, I have seen a LOT of bad courses & had a lot of bad training runs. But this course takes the cake. Yuck. Seriously dreading this 13.1 next Sunday.” 

And you know, while there will always be changes that will be out of our control, believers would do well not to join in on any unmerited backlash. I mean think about it… the course had to be changed or the race would have been canceled. Rather than bash, or unleash “a perverse tongue” against the event planners (who did the absolute best with the situation they were handed), a Christian’s response should be made with a “soothing tongue,” with words of understanding being spoken. After all, harsh words and criticism won’t change a situation and will only sour the spirits of all those who hear them. Can you imagine how differently people might perceive the course if the words written had been, “In running 20 full marathons, I’ve seen a lot of different courses. This one is new but I’m really looking forward to the twists and turns it has and seeing Cleveland’s landmarks. This 13.1 miles is going to be exciting!” 

So knowing that kind words, whether written or spoken, set us apart as believers in Jesus, let us choose to use words that build up rather than tear down my friend. Even if (and especially when) we are the only ones to use them, knowing that speech seasoned with grace has the power to draw people closer to Christ. 

Heavenly Father, thank You for reminding us that our words and deeds should be totally different from that of the world. Please cause us to speak and write things that encourage and uplift others so that people would seek You. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

Grow those Spiritual Fruits

"But the fruit of the Spirit is love, joy, peace, patience, kindness, goodness, faithfulness, gentleness, self-control; against such things there is no law" Galatians 5:22-23 ESV

In an interesting article posted by Runner's World Tuesday, non-elite runner Michael Ko shared the unconventional training schedule he devised that earned him a 2:56 at the Tokyo Marathon. In his training block leading up to Tokyo, Ko said that he started to see the fruits of a nine-day (as opposed to the normal seven-day) training cycle. He noticed that his easy runs were actually feeling easy, he could bring his full effort to those speed training sessions, and—most importantly—he was just enjoying his running more because he felt recovered. “Overall, I just didn’t have that same feeling of underwater fatigue that I normally get when I’m really deep into a marathon training block,” he says. That said, Ko says an extended training plan isn’t for everyone. For example, if you’re an athlete who feels like you need plenty of long runs in every block, this cycle won’t be for you. Plus, because of the way the schedule works, you’ll have to run a fair amount of long runs during the week—which may just not be doable if you have a nine-to-five. Still, if you’re looking for a way to add a little extra juice to those threshold workouts, it may be worth giving the nine-day run week a shot.

And you know, just as Ko was able to measure the success of his training plan by seeing "the fruits" of his labor grow, we can measure the success of our spiritual training by seeing "the fruits" of our labor grow as well--the fruits of the Spirit that are "love, joy, peace, patience, kindness, goodness, faithfulness, gentleness, self-control." You can be sure that this will take serious thought and effort on our part though, as these fruits don’t come naturally but are the direct result of a growing faith and knowledge of our Lord and Savior Jesus Christ. These fruits are watered and grown in proportion to the amount of time we spend with the Son, through Bible study, prayer, fellowship with other believers, and meditation. 

So make it your first priority to grow in God my friend. Do what it takes to set apart time each and every day to train in the Word and spend time with the Father. You will reap eternal rewards far greater than any other earthly pursuit you could ever embark on. 

Heavenly Father, thank You for reminding us that growing more like You requires effort each and every day. Lord, give us a passion for reading Your Word that we might exhibit the fruits of the Spirit in more abundant ways. Remind us that it's these fruits that set us apart as Your children and the unconventional and unworldly characteristics that attract nonbelievers to the Holy Spirit who lives inside us. It's in your precious name we pray Jesus. Amen.

Happy Running!

Don’t be Surprised

“Dear friends, do not be surprised at the fiery ordeal that has come on you to test you, as though something strange were happening to you.” 1 Peter 4:12 NIV

In a story titled “Surprise Hawk Attack Leaves Runner with 6 Holes in His Head” published Tuesday, it was reported that Ewan Cameron, a Scottish runner, was out for a run near the small village of Friockheim when he became victim to every runner’s worst nightmare: he was suddenly attacked by a vicious hawk. “It’s like someone is punching you in the back of the head,” Cameron told BBC Scotland. Cameron says he was about three miles outside his village when the unexpected attack occurred, leaving him with several cuts to his head, though no serious injuries.“The talons are very sharp, and they just sunk into the back of my head effectively. I’ve got a collection of about six holes in my head as a consequence of the attack,” he said, adding that he has a history with this particular bird, who’s swooped down on the runner on two occasions. “The first time it happened to me, I actually thought that a truck wing mirror had hit the back of my head on the way past,” he said. Following a post about the incident on social media, he realized he wasn’t the only one, as other runners reported similar attacks. “I think there was about 240-odd reactions to it, and the comments are still coming today,” he said. 

And you know, when it come to surprise attacks, Peter told his “dear friends” not to be surprised when fierce trials came their way, “as though something strange” was happening to them. Peter was reminding them that they weren’t the only ones experiencing intense political and social persecution for their faith in Christ. Is this a great reminder for us today or what? In a world that’s growing more hostile to the gospel, we should expect these attacks to not only continue but to intensify as the return of Jesus draws closer. 

So don’t be surprised when attacks come your way my friend. And don’t think you’re the only one experiencing them either. You’re not alone! All those who stand firm and remain faithful to Jesus will face them. And that’s cause for celebration!

Heavenly Father, thank You for reminding us that we will be persecuted for believing in You, especially now as this world becomes more opposed to You and the commands laid out in your Word. Open our eyes to this Lord and strengthen our hearts so that we would stand firm to the end no matter what happens. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

BASS PRO MIDWEEK MOTIVATION - Commence the Heat Training

Hello runner friends!

Welcome back to the Bass Pro Fitness Series

MIDWEEK M😊TIVATI😊N blog!

"Heat training for the year has commenced. Going to be picking the hottest part of the day for runs for the rest of the summer because everybody should have a hobby they truly hate." Those were the words Nathan Toliver posted after his hot and humid Sunday afternoon run. Glad he had a sense of humor because if you ran last weekend like I did, you know that the heat and humidity were no joke! It seemed like the thermostat had been cranked up with no warning or time for any of us to get acclimated since it takes roughly two weeks (or at least 7-10 days of hot running in a row) of running in the heat for the process to occur. In runners terms, that's two weeks of embracing the suck. But hey, it does get easier after that. Thank goodness right?

So with summer knocking at the door, it's time to, as Nathan says, commence the heat training if you haven't already. After all, there are a lot of great runs coming up and you don't want to sit idly by under a shade tree sipping a slurpee while your friends are out there right? And you certainly don't want to die! So without further ado, check out these three tips for Heat Acclimatization. 

GET OFF THE TREADMILL AND GET OUTDOORS.

Heat acclimatization will not occur on the treadmill, especially if you retreat indoors at the first sign of summer. If you want to acclimate to running in the heat, you want to get outdoors and expose yourself to the warmer weather – especially in May or June, when the summer heat isn’t at its worst. 

While some approaches such as using a sauna will quicken heat acclimatization, these approaches should be undertaken with prudence and guidance from a professional such as a coach. Incremental adaptations made from consistently running outdoors may take longer, but the approach is safer, more comfortable, and allows you to maintain your normal training schedule.

Heat acclimatization takes approximately two weeks, although some studies suggest the process is faster in highly trained individuals. The process will be uncomfortable and unpleasant in those two weeks, but if you stick with it, summer running will gradually feel more tolerable.

It’s important to note that, much like any other stimulus presented in training, heat acclimatization can be overdone. Don’t go outdoors and run at noon every single day. Embrace cooler days if Mother Nature presents them and, if you have harder workouts on your schedule, try to do them on cooler days of the week. If the heat suddenly spikes, scale back your intensity or mileage for a week.

FOCUS ON YOUR PERCEIVED EFFORT AND BREATHING.

Perhaps the most challenging aspect of heat acclimatization is seeing your paces sharply slow down for the first few weeks of summer. After all, your body is working harder to pump blood to your skin to cool your working muscles, which increases your heart rate. As a result, you have to work harder to maintain any given speed – which is why most runners notice that their pace slows down 30 seconds or more per mile in the heat.

If you try to maintain your normal pace, every run becomes a hard run – and that simply is not an effective nor healthy approach to training. Instead, focus on your perceived effort on summer runs and accept that your paces won’t be the same as you acclimatize – or even until the temperature drops.

For easy runs, this means your breathing should be light enough that you can carry on a conversation and your effort feels comfortable and controlled. Heat acclimatization is most effective on longer duration (~60 minutes) runs at an easy effort (60% of VO2max) or shorter duration (30-40 minutes) runs at a moderate effort.
If you are doing any speed work during the acclimatization process, shift your focus from pace to effort. I like short fartlek runs and hill repeats for summer training, rather than intervals focused on hitting an exact pace.

In extreme heat, you may choose to complete only easy runs, depending on your level of fitness. Extreme heat is a stressor and can turn even an easy 60 minute run into a hard day of training.

SEEK SHADE.

Even though heat acclimatization is beneficial, you do not want to be reckless when it comes to training in the heat. Follow some common sense to minimize the risk of heat illness. Run earlier or later in the day, not during the heat of the day (and check out these tips to help you run in the mornings). Opt for shaded routes or even head out to the trails, since pavement can reflect heat.

So there you have it friends. It's time for the heat training to commence! Embrace it knowing that it's like that dreaded band-aid on a tender area, you can peel it off slowly and prolong the pain or just rip it off and be done with it after a few seconds of discomfort. Be smart. Take it slow. And remember... Fall PR's come from summer training. 

Happy Running!

 

Seek out Partnerships

"I thank my God every time I remember you. In every prayer for all of you, I always pray with joy, because of your partnership in the gospel from the first day until now," Philippians 1:3-5 BSB

As reported by Runner's World Magazine last week, Saucony launched a new NIL (Name, Image, and Likeness) partnership. The shoe brand is teaming up with Galen College of Nursing to provide footwear and financial compensation to four stand-out nurses. On Wednesday, Saucony posted on Instagram that, “The next big NIL deal is coming.” And on Thursday, they revealed that deal: the NIL Student Nurse Initiative. The shoe brand is partnering with Galen College of Nursing to sign four collegiate nursing students to NIL deals. “We've officially signed four new collegiate distance athletes,” Saucony wrote on Instagram. “No, not your traditional endurance athlete, four aspiring nurses @galencollegeofnursing! The average nurse can walk nearly a marathon each week on the job! With this NIL initiative, we’re shining a light on their stories, their successes, and how critically important nurses are to our healthcare ecosystem.”

And you know, when it comes to partnerships that benefit both parties, Paul was deeply thankful to have the “partnership” of the believers in Philippi who helped him spread the gospel through their friendships and financial support; something they provided “from the first day until now.” They didn’t wait to see if Paul was an “above average” guy before they supported him either. They recognized his passion and love for God and got behind Paul and his ministry early, seeing how critically important it was to the advancement of the church.   

So be sure to thank God for all you have my friend and then look for ways you can use what you have (time, talents, and treasures) to partner with someone else or a group to further the gospel. You could very well be the answer to someone’s prayer. 

Heavenly Father, thank You for reminding us how important partnerships are in furthering the gospel. Cause us to see opportunities to help others with the good things You have blessed us with. It’s in your precious name we pray Jesus. Amen.

Happy Running!

Only What’s Done for Christ will Last

"So, whether you eat or drink, or whatever you do, do everything for the glory of God." 1 Corinthians 10:31 CSB

In a story titled “Runner sets new time for 240-mile Cape Wrath Trail” published by the BBC last week, the following was reported: An endurance runner has set the fastest known time for completing a long-distance walking route in the Highlands. Pawel Cymbalista took just over three days to cover the 240-mile (386km) Cape Wrath Trail from Fort William to Cape Wrath. He was also the first person to finish the route unsupported, carrying all the food and clothing he needed to sustain him along the way. Mr Cymbalista slept for a total of 95 minutes on his run. The trail is made up of a network of paths and roads up the north west Highland coast to Cape Wrath Lighthouse. Some walking guides advise it can take about three weeks to complete the route on foot.… Mr Cymbalista ran for hours in darkness to set his time of three days 14 hours 49 minutes and 19 seconds  - about nine hours quicker than the previous fastest known time.

And you know, as amazing as this feat was in the eyes of man, only what we do for Christ will last. Records will be broken, today's accomplishments will become tomorrow's bygones, and names will be forgotten. Which is the very reason Paul wrote these words to the church at Corinth, "So, whether you eat or drink, or whatever you do, do everything for the glory of God." He was telling them and us that motives matter--God's love must permeate us so deeply that everything we do is done to bring God glory, which is our very life's purpose. C.T. Studd said it this way, "Only one life, ’twill soon be past, Only what’s done for Christ will last. And when I am dying, how happy I’ll be, if the lamp of my life has been burned out for Thee."

So choose to live on fire for Christ today and every day my friend. Attempt big things! Strive to do what seems impossible! But “whatever” you do, do it all for His glory and not your own. 

Heavenly Father, thank You for reminding us that our greatest achievements will amount to nothing if they are not done for You. Fill us with a passion to glorify You in all that we say and do Lord so that the world will come to know You by our words and actions. Strip us of any desire to ever claim the glory that belongs to You. It's in your precious name we pray Jesus. Amen. 

Happy Running!

The Crown of Life

“Blessed is the man who perseveres under trial, because when he has stood the test, he will receive the crown of life that God has promised to those who love Him.” James 1:12 BSB

In an article titled “Rain-Soaked Runner Inspires the World with Her Determination—and Earns a $10,000 Bonus” posted yesterday, the following was reported: A Cambodian athlete won a special place in the hearts of those who watched her persevere to finish last in the women’s 5,000 meters during a torrential rainfall at the Southeast Asian Games—but in the end, she also ran away with a substantial payday. The runner, Bou Samnang, broke down in tears shortly after crossing the finish line in the rain on Monday, almost six minutes after the race’s winner. As she finished in a time of 22:54, the crowd—which included representatives of the International Olympic Committee—erupted with cheers and applause for the drenched runner. After the race, she raised her hands in thanks to the spectators at the event and waved a Cambodian flag. The best part? Cambodia’s Prime Minister, Hun Sen, said in a statement that he was donating $10,000 to the runner for her tremendous determination, saying he wanted to reward Bou “to encourage perseverance.”

And you know, when it comes to being rewarded for perseverance—for continuing to run to the finish line despite all the hurdles and hardships along the way— the Bible tells us that the one who “perseveres under trial…will receive the crown of life that God has promised to those who love Him.” And oh how joyful that person will be on that day!  You see, this is a crown that will be given to those who faithfully keep pressing on amidst the pain, adversity, and suffering the Lord will put them through for His name sake, even if they have to run the race alone or face death.

So no matter what it costs you here, work for what is eternal my friend—knowing that your own perseverance is encouraging others to continue running despite the difficulties in their way. Even if the odds are stacked against you, don’t give up! It will be worth the battle on the day you place the crown at Jesus’ feet. 

Heavenly Father, thank You for reminding us that there will be rewards given to those who stand the test—rewards that will be humbly placed at Your feet because of the sacrifice of your Son Jesus Christ at the cross. Thank You Lord for that promise. May it inspire us to fight the good fight no matter what it costs us and to keep running until we cross that final finish line. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

The Secret of Time-Management

“But seek first the kingdom of God and His righteousness, and all these things shall be added to you.” Matthew 6:33 NKJV

In a story titled "Sixth-Grade Math Teacher Likely to Run World Championships" published Tuesday, the following was reported: Every Sunday afternoon, marathoner Susanna Sullivan plans her schedule for the upcoming week. It’s an exercise in “calendar Tetris,” she said. “I sit down and figure out the how pieces are going to fit together.” Among the squares that have to slide into place are the professional ones: For 40 hours per week, Sullivan teaches pre-algebra to high achieving sixth-graders (104 of them in four classes) at an elementary school in Falls Church, Virginia. She also tutors older students in the evenings for at least 12 hours a week. Then there are the athletic squares: She runs 90 miles per week and cross trains for about 6 hours per week, in the pool and with a Pilates-type class called Solidcore. Add in grading, lesson planning, and a little time for socializing, and, well, there’s not a lot of wiggle room. But somehow it all works. “I do pretty well with this routine that I’m in,” she told Runner’s World…What’s behind the breakthrough? A coach she clicks with and a highly regimented schedule. Her agent, Dan Lilot, told Runner’s World, “I’ve never met anyone as organized and who does more with the time she has.”

And you know, when it comes to time management and being able to get the most out of the time we have, the Bible tells us to “seek first the kingdom of God and His righteousness, and all these things shall be added.” Which means that when we seek God first each and every day—through Bible study, prayer, worship, and meditation—our priorities will align with His will and the Holy Spirit (the greatest Coach of all time) will guide us to act and move in ways that will allow us to achieve all the things we are called to do, without the frustration that comes with feeling overworked. 

So before making your ‘regimented schedule,’ seek Jesus my friend. Each and every day put Him first and you’ll find that you’re not only becoming more like Him but that you’ll have ample time and resources to accomplish those things that need to be done. 

Heavenly Father, thank You for reminding us that seeking You should always be our highest priority. Help us to understand that our lives will never have balance if we aren’t grounded in You and allowing the Holy Spirit to guide our every step. Help us to surrender our schedule to you Lord. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

BASS PRO MIDWEEK MOTIVATION - Everyone can be a Runner

Hello runner friends!

Welcome back to the Bass Pro Fitness Series

MIDWEEK M😊TIVATI😊N blog!

Now let's get started by talking about something everyone has... excuses. Every running coach has heard them. And if I had a dollar for every time I heard this one.. "I wish I could run like you," let's just say I'd have enough money for at least an entry fee or two. But this is the deal... nearly everyone (barring a handicap of some sort) can be a runner. They just have to get over their laundry list of excuses--something fellow RRCA certified running coach, PJ Thompson, agreed with. This is what he had to say (with my two cents thrown in of course): 

Here’s a secret I’ll let you in on: Everyone can be a runner. All you have to do is start, and the person you are today will be a distant memory as you look back months later after taking up what you didn’t believe was possible.

This sport can enrich your life in so many ways: Science agrees that running will make you happier, improve your overall health, keep your mind sharper, and—in keeping with May being Mental Health Awareness Month—help you relieve stress and benefit your mental well-being.

Here’s a challenge for you for this month: Knowing all the benefits of running, I want you to take that friend or a family member—the one who’s curious about running but hasn’t started so far—on a very slow run. Lead by example. And if you’re faced with excuses, here are the most common misconceptions about running and how to address them.

“I’m not good at running.”

What does “good” even mean? This is an end-state mentality, instead of focusing on the process. Without ever starting, how can you establish what good means to you? We’ve been conditioned in our understanding of good by other runners instead of creating our own version of it. That’s my message to you: Just get started in creating version 1.0 of “good” for you.

“I don’t look like a runner.”

At any given race, one thing that all runners have in common is the distance they’re covering, and hopefully some sort of training they put in prior to it. Now think about all the differences: in height, weight, hair, complexion, gear, and clothing or hydration of choice. The sport does not have one single look. The person staring back at you in the mirror is exactly what a runner looks like.

“I don’t want to take time away from friends and family.”
We all only get 24 hours in a day, so yes, you’ll have to make some concessions. What could that look like for you? It could be missing some TV, running during your lunch break, or sacrificing some social media scrolling. All of those moments could be replaced with—for starters—a short run. “Me time” is a necessity, so try to balance your life demands with your partner as best as possible while providing them with the same time to take for themselves.

“Running hurts.”
Yes, your body will be tired as it adapts to the sport, but it will give you more than it takes. With shoes that properly fit, a consistent warmup and cooldown routine, and some strength training, you’ll notice your body’s ability to bounce back with less downtime and less exhaustion. (But if you feel any pain while running, please stop running and seek professional help.)

Now that we’ve addressed some of the most common excuses, let me tell you what running provides: 

Running friends: The diverse group of runners in the race I spoke about earlier? These people can become your friends. These accountability partners will be a reliable group of people with whom you’ll cover many miles.

Oh, the places you’ll go: Running has taken me to more places than I could have imagined, especially destinations I’m not sure I would have visited otherwise. There is something special about experiencing the world on your own two feet as you move your body through space.

Meeting your true self: During your running journey, you’ll find out many things about yourself. The space you hold to run will give you the time and freedom to explore your thoughts. Your love for running will grow as you treat running as an outlet, a notepad, a sandbox where you can make mistakes and rebuild while learning the most about yourself along the way.

There is no shortage of lines we’ll use to avoid ever going for the first run, and we’ll come up with more to avoid showing up in the future. Stack all of them and they’ll still not come even close to the positive experiences you’ll come to enjoy as a result of becoming a runner.

So there you have it friends. To whoever tells you, “I wish I could run like you,” tell them to put on some running shoes and then show them that they can. You may not convince them to run the Bass Pro Marathon but you'll get them out the door and on their way to that local 5k or 10k--something they'll no doubt thank you for later. 

Happy Running!