Make Mobility a Priority

“Whenever the cloud was lifted from above the Tent, the Israelites would set out, and wherever the cloud settled, there the Israelites would camp.” Numbers 9:17 BSB

In an interesting article about runner mobility published by Runner’s World magazine last week, the writer said: If you’re a new runner, it probably seems like you have a lot to accomplish, like getting in your miles, testing gear, fine-tuning your hydration, and learning about different types of workouts (what’s a fartlek?). Maintaining a consistent mobility practice probably doesn’t get a top spot on your list of priorities. But it probably should… A regular mobility practice can support you as a runner (and in your everyday life) by keeping your joints healthy and functional, priming your muscles for activity, and combatting the hours most of us spend sitting hunched over screens.

And you know, when it comes to making mobility a priority, you and I would do well to follow the example of the Israelites who would move or set out “whenever the cloud was lifted” and stay put “wherever the cloud settled.” That means when the cloud moved, Israel moved; and when the cloud stayed, Israel stayed—obedient whether it was for a few hours, a few days, a few months, or even a year.  They only went where the presence of God led them, and they only stayed where the presence of God stayed. Do you just love that or what?  

So if you feel the Lord calling you to move today, then move my friend. You may not understand His timing or His choice of where He is leading you but you can always be sure of this… wherever and whatever God leads you to will always be better than wherever and whatever God leads you from. 

Heavenly Father, thank You for reminding us that You not only know what’s best for us today but for tomorrow and the rest of our lives. Help us to be obedient to the call to move whenever You say move and to stay put whenever You say stay put—knowing that You will supply everything we need along our journey and that Your presence will go with us. It’s in Your precious name we pray Jesus. Amen. 

Happy Running!

The Rainbow is God’s Sign

“Then God said, “I am giving you a sign of my covenant with you and with all living creatures, for all generations to come. I have placed my rainbow in the clouds. It is the sign of my covenant with you and with all the earth.” Genesis 9:12-13 NLT

I had to smile yesterday upon checking my Facebook memories, something I like to do daily. “Wow!!!” I had written on this day in 2020. “Check out our view at aqua running tonight!! We experienced two heavy rains and two rainbows!!! These guys are troopers and kept going even in the downpours saying, “Well we can’t get any wetter.’” And while I loved the swimmers’ attitude about continuing to exercise in an outdoor pool while getting rained on (after all they really couldn’t get any wetter right?), I really loved the opportunity this natural event opened to share the true meaning of what the symbol God Himself placed in the clouds was with those at the class I was teaching. “Do you all know what the rainbow really means?” I asked them as we marveled at the colorful wonder in the sky that evening. Most said yes, but a few of them looked at me with questioning eyes. And that’s when I told them. 

And you know, believe it or not, the majority of people in our world today don’t know what the rainbow really stands for—especially now that the LGBT movement has hijacked the rainbow flag to stand for their social agenda. But in all reality, the band of color in the sky that shows up after a rainfall is the covenant between God, Noah, and all generations to come that God would never flood the earth again. You see, the world was very corrupt in Noah’s day (much like it is today) and the Lord did what He had to do to eliminate the sin that had permeated the world, giving people 120 years to repent. (That’s how long it took Noah to build the ark and load the animals.) After the flood, God made a binding agreement with Noah and his family, saying, “I am giving you a sign of my covenant with you and with all living creatures, for all generations to come. I have placed my rainbow in the clouds. It is the sign of my covenant with you and with all the earth.” The true meaning of the rainbow then is a remembrance of the unbreakable promise God made to man. 

So be ready and able to share the story behind the rainbow whenever an opportunity arises my friend. It will not only set the story straight but will open up the door for you to tell them about the great mercy of our God and to share the story of His Son as well—the One who came to die to save us all from the death our sins deserve. 

Heavenly Father, thank You for reminding us that the rainbow is actually a symbol that You place in the sky as a sign of the Noahic Covenant; a promise to all generations to come that the earth would never be flooded again. Lord help us to be loving yet bold in sharing this absolute truth so that people would see it as it should be seen. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

Be Ready to Take Life-Saving Measures

“For “everyone who calls on the name of the Lord will be saved.” How then will they call on him in whom they have not believed? And how are they to believe in him of whom they have never heard? And how are they to hear without someone preaching?” Romans 10:13-14 ESV

In a story shared by WSB-TV yesterday, it was reported that two officers at a Georgia university are being credited with saving the life of a runner earlier this month. Bryan Schuler was running in the Firecracker 5K on July 4 in Dahlonega when he stopped breathing. Sgt. Brody Clements and Officer Madison Comer, both with the University of North Georgia Police Department responded to the scene where Schuler collapsed. “I checked the subject, and he was breathing intermittingly at first then he stopped,” Clements said. “I started chest compressions and executed approximately 40 compressions and then the subject came back to us.” UNG police officers are trained with life-saving measures like CPR in the case of a medical emergency, according to the department. In this incident, officers used their training to save Schuler... “Due to the officers’ response, I truly believe this was a life-saving event. I’m not a doctor, but it looked like his vitals stopped and the officers regained his vitals,” Lumpkin County Sheriff Stacy Jarrard said. “It would have been a different outcome if they weren’t present.”

And you know, when it comes to being ready and able to perform a lifesaving action at any moment, you and I would do well to remember that “everyone who calls on the name of the Lord will be saved.” That means that everyone who has NOT called on the name and received Jesus as their Savior will NOT be saved but rather die in their sins. Which begs, as Paul said, three very important questions… “How then will they call on him in whom they have not believed? And how are they to believe in him of whom they have never heard? And how are they to hear without someone preaching?” And the answer to those questions is this… they can’t and they won’t… unless, of course, someone is present and ready to preach the only Message that has the power to restore them to life and change their eternal outcome. And that “someone” must be us!

So train yourself to be able to perform the most important life-saving measure you could ever execute on a person who is dead or dying in their sin my friend. Tell them about Jesus so they might call on Him and believe in Him before it’s too late. This is the biggest life-saving event ever! So be ready!

Heavenly Father, thank You for reminding us that every believer has a crucial job to do in this world. Remind us just how bad hell is Lord so that we might never back down from sharing the Gospel message. Help us to be bold God and give us eyes that see the dying, hearts that ache for them, and mouths ready and willing to speak to revive them and show them the way to eternal life. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

Go the Distance

“Therefore I do not run like someone running aimlessly; I do not fight like a boxer beating the air. No, I strike a blow to my body and make it my slave so that after I have preached to others, I myself will not be disqualified for the prize.”

In a story titled, “In Louisiana Runner Breaks Treadmill Half Marathon Record” shared by Runner’s World Magazine on Tuesday, the following was reported: For one man, going the distance for children in need meant smashing a world record. Jarrett LeBlanc, a former all-conference distance runner at McNeese State University and a five-time Southland Conference medalist, set a world record for running a half marathon on a treadmill on Sunday in Lafayette, Louisiana. LeBlanc finished with a time of 1:02:50 for the 13.1-mile run, breaking the previous record time of 1:03:08 set in 2020. Of his feat, Jarrett later said, “The record to me is pretty small. Sure, this is a good indicator of fitness, but compared to the cause, it’s minuscule,” he said in the interview. “I’m really hoping to spread overall awareness about congenital heart disease and, at the same time, raise money for the camp.”

And you know, when it comes to “going the distance,” or sticking it out until the last round as it’s known in boxing, you and I would do well to follow the example of Paul who said he doesn’t “fight like a boxer beating the air” but disciplines himself to follow the rules laid out in the Bible, intent on finishing the work God called him to do—preaching the Gospel in such a way that he would never be disqualified or deemed unworthy of the honor of fighting the good fight until the end. This is something every Christian must do. 

So do whatever it takes to finish the work God has called you to do my friend, no matter how long it takes or how difficult it might be. Work hard, preach the Truth diligently, and keep running the race with purpose until the day He calls you home. 

Heavenly Father, thank You for granting us the honor of sharing the Good News with the world. Help us to hold fast to the Truth and to handle the Word correctly so that we can win the lost to Christ without ever becoming disqualified. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

BASS PRO MIDWEEK MOTIVATION - Measure Your Runs by the Joyometer

Hello runner friends!

Welcome back to the Bass Pro Fitness Series

MIDWEEK M😊TIVATI😊N blog!

Now let's get started by talking about an emotion that can help you run better. What is it that emotion you might ask? It's joy! Which, as defined, is the strong feeling of great delight or happiness caused by something exceptionally good or satisfying. Does that describe running or what? At least most of the time... there are definitely those runs that don't seem good and are only satisfying when they're over right? But speaking of joy, check out the photo above. Do you recognize those two hooligans who are smiling from ear to ear? That's Ed Green and Jody Rhoads, past Bass Pro Marathon pacers, who measured their Monday run on the ‘joyometer’ (yes I made up that word) and it came up a 10! Why? Because, as Jody said in her Instagram post, "We found a pair of scissors. Perfect for cutting our leukotape at next months run." Jody later added in a personal text, "Ed made a joke about not being able to run with scissors. I told him he needed more than that to get out of running." Do you just love that or what? With all the miles those two have been running lately getting ready for their next hundo, you can see that joy and laughter has been key to their success. 

Which brings me to my point. Sometimes when a runner starts to get more serious about running, starts running longer distances, or wants to improve, they can get so focused on measuring the success of their runs by pace or mileage that they end up losing some of the joy and the fun. This can lead to running feeling like a grind, a chore, or something they just have to get through. And where’s the fun in that?

So now that we've established that runs are many times better measured by the joy they bring us than by our performance, check out these 7 ways to find joy in running (with my two cents thrown in of course): 

1. Remember your why

Why did you start running? Maybe it was to get in better shape, lose some weight, find a social group or a team, or just to challenge yourself. What was that original reason and did it bring you joy? Or did the thought of what you wanted to accomplish with it bring you joy? For example, losing weight might not evoke a sense of joy, but having the strong and fit body that you desire would. Maybe your reasons for running have changed over the years, and you haven’t really thought about this in awhile. Reconnecting to your why can remind you of what you desire and what you want to get out of running now.

*Another thing to remember is this... you don't HAVE to run, you GET to run. Running is a gift that not everyone has. Hope that puts a smile on your face!

2. Set a non-race-related goal

 
You don’t have to have a race on the calendar to make progress. Sure, races can be helpful, but if you’re not motivated to race right now, that’s ok too. What is something else that you might want to accomplish in your running that is not race-related? Maybe you want to be able to run longer distances, maybe you want to improve your strength, or maybe you want to transition from a run/walk to a straight running approach. What sounds fun right now? Set a different type of goal that will motivate you and head that way.

 
3. Try a different type of race

Not into marathons, half marathons or 5ks? Try something else! There are so many different types of race - trail races, team relay races, odd distances like 4 milers, 15k, 10 milers, etc. Repeating the same race distance is great, but sometimes it can feel a little monotonous and lead to comparison and judgement. By running a distance or type of race that you’ve never done before, you can tap into a spirit of experimentation, fun, and curiosity. What else is out there? 

*Check out the other events the Bass Pro Fitness Series has to offer.  

4. Join a group

Find some running friends! A sense of community is a great way to bring more joy to your running. You can find in-person running groups in most cities and even smaller towns. If you’re not sure where to look, check out your local running store or do an online search in your area. There’s probably runners like you nearby just looking for a new running pal! If an in-person running group doesn’t sound appealing, look for an online community. There are so many online running communities where you can connect with other runners, post about your runs, ask questions, and just connect with other like-minded individuals who understand you and your running journey. Believe it or not, we’re not that different. Regardless of your pace or distance, running is running and runners get it. Having people that understand the struggles, the highs and the lows makes a huge difference in how you feel about your running journey.

*Check out OMRR (Ozarks Mountain Ridge Runners), FFG (Frog Fitness Group), TEAM RWB, Lake of the Ozarks Runners and DRC (Daily Run Club). They're all in Missouri and have some great folks who would love to have you join them!

5. Ditch the watch

Ah, numbers. Running is a largely numbers-driven sport and all of the current technology makes it so easy to get caught up in our paces, distances, leaderboards, recovery times, VO2max, and so many other metrics. Sometimes it’s helpful to just run. Without the watch. Without the numbers. Without the constant comparison to yourself and everyone else around you. Go out and just run. Look around you. Forget about your pace. Just enjoy the run. Keep in mind that this might be super uncomfortable at first, and if it is, that might be a sign that you need to attempt it on a more regular basis. We can become so dependent on technology that we forget how to listen to our body and just enjoy ourselves. Disconnect and just run.

*I coached a runner several years ago who was trying to qualify for Boston. She was trying so hard that she began to hate her long runs because she was so focused on her time. With some prodding I convinced her to leave her watch at home for her last two long runs and run for a set time instead, listening to her body to run the desired pace. Guess what? She qualified at her next marathon and her joy of running was restored!

6. Look at the bigger picture

There are different types of fun and different things that lead to joy. Level one fun is fun in the moment. You enjoy it as you are doing it. Level two fun is something that might not be super fun in the moment, but you can look back on it and appreciate it for the joy that it brought you. Running can be both. Sometimes things are worth doing because of the long term rewards and the life that we want to create for ourselves in the future. Running leads to growth, and growth is often uncomfortable as we are doing it. Even so, it is totally worth it and one of those things that we all strive for. There can be immense joy knowing that you are challenging yourself and evolving. Going back to that definition of joy, we can find joy as we think about the prospect of something that we desire. What kind of person do you want to be? What goals do you want to achieve? Find your joy in striving for those things.

*Remember this too... if you are a parent, your children are watching. If you want to inspire them to take up good habits, model them. We all want our kids to find joy in what they do so show them how much joy running brings you!

7. Connect to a higher purpose

Running is about so much more than just ourselves. We can use it to connect to something greater. We can use it to raise money for charity to help others and use it to create more good in the world. We can inspire others by living a healthy life and taking care of ourselves. You never know who might be watching and possibly changing their lives because of you. The possibilities here are endless. Start to look outside yourself and see how running can make you feel more connected to the world, the universe, and the people around you. Running can bring so much joy to your life if you just open up to new possibilities and ideas that you maybe haven’t thought of before.

So there you have it friends. Now that you've found some ways to bring joy back into your runs, measure your runs by the 'joyometer' anytime you feel your great delight or happiness caused by something exceptionally good or satisfying starting to wane. Get out there and choose to be thankful for the beauty all around you and especially for the ability to log some miles. Running truly is a gift that brings so much joy! So what are you waiting for? Put a smile on your face and get out there!

Happy Running!

When You Least Expect It

“Be sober-minded; be watchful. Your adversary the devil prowls around like a roaring lion, seeking someone to devour.” 1 Peter 5:8 ESV

In a distressing story titled, “NC runner recalls being attacked by momma bear” published by WRAL News out of North Carolina yesterday, the following was reported: An Asheville runner survived a harrowing encounter with a momma bear protecting her cub. Bill is a runner, and he hits the trails near his home at least two to three times a week. He knows them like the back of his hand. But on July 7, he encountered something new on the trail. He was running below a ridge on the trail. "And I come around, and there's probably a 20-pound cub sitting right there on the trail," he said. "When you see a cub like that there's usually a mom around. So I go and I turn around real quick, and all of a sudden there I see the momma bear." The cub took off up the hill, and the momma bear charged him. Thankfully Bill wasn’t seriously harmed in the attack and walked away from the attack with injuries to his finger, face and chest that were treated at the hospital. 

And you know, when it comes to encountering something new on a path or trail we may know like the back of our hand, you and I would do well to remember that “our adversary the devil prowls around like a roaring lion seeking someone to devour.” This means he can and will appear when and where we least expect him, especially when our guard is down as a good predator does, always inventing new ways to take us out. Which is the very reason Paul warned us to be sober-minded and watchful at all times, resisting the urge to let our guard down, remaining vigilantly aware that the devil is waiting for just the right time to attack and charge. 

So whether you’re new to a trail or have traveled it a million times, never ever let your guard down my friend. And when everything is going as it should in life, resist the urge to become complacent by remembering that the right time to attack and charge is when you’re least expecting it. 

Heavenly Father, thank You for reminding us that our adversary will seek to devour us in ways that we least expect and when we least expect it. Knowing that, cause us to heed Paul’s warning so we won’t be caught unaware. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

Avoid all Contaminants

“Therefore, since we have these promises, dear friends, let us purify ourselves from everything that contaminates body and spirit, perfecting holiness out of reverence for God.” 2 Corinthians 7:1 NIV

In a disturbing article published last week by Runner’s World titled “New Study Finds Nearly Half of the Nation’s Tap Water Contains Forever Chemicals,” it was reported that nearly half of the nation’s tap water is estimated to have at least one or more per- and polyfluorinated alkyl substances (PFAS), also known as forever chemicals, according to a new study from the U.S. Geological Survey. Often found in everyday products, including running gear, there are thousands of different types of PFAS, which don’t break down easily and can remain in the environment, including drinking water, for unknown periods of time. The writer went on to give this reminder, “As a runner, you need to drink plenty of water throughout the day, not just around run time. So the idea that PFAS being present in your H2O might make you more particular about where you fill up your bottle or glass.” Indeed. We should all be more careful to ensure our water sources are free from contaminants. 

And you know, when it comes to ensuring that we are free from pollutants and poisonous substances, the Bible tells us that we are to “purify ourselves from everything that contaminates body and spirit” with that “everything” referring to anything that is in any way opposed to God. For the Corinthians, who lived in a culture that had normalized idol worship just as our culture does today (think of money, sports stars, music artists, etc.), this included removing any and every connection to the worship of idols or false gods. 

So knowing that the ongoing process of cleansing our lives from things that are opposed to God is how a believer participates with God in “perfecting holiness out of reverence” for Him, let us daily make it a habit to avoid “everything that contaminates” our mind, our body, and our spirit by paying careful attention to what we allow to come into our bodies through the eyes, the ears and the mouth. 

Heavenly Father, thank You for reminding us that impure water isn’t the only thing that can wreak havoc on us. In a world where idol worship has become normal and can take on many forms, help us to recognize evil and to avoid it at all costs, seeking Your will, Your presence, and Your approval above all. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

Be Careful not to Fall

“So the one who thinks he is standing firm should be careful not to fall.” 1 Corinthians 10:12 BSB

In an interesting article titled “Top Mistakes Trail Runners Make In Training” published by trailrunner magazine Tuesday, four experienced runners and coaches shared their biggest mistakes and lessons learned in trail and ultrarunning. And while they all shared some great tips for making it to the finish line, I particularly liked what running coach Sandy Nypaver had to say, “‘Think of everything that can go wrong and have a plan for it: stomach issues, dead legs, aching muscles, eyes getting cold (yes, this is a thing at some races), dry eyes, blisters that hurt with every step, headache, heat exhaustion, becoming cold and wet, the worst chafing imaginable, and more. When you plan for issues, you can be solution-focused rather than problem-focused during the race. Consider that a small blister on the side of your toe might need different treatment than a blister at the bottom of your foot. One might just need a bandaid with KT tape over it and another might need moleskin with a hole cut out to take the pressure off of it.” She went on to say, “Planning for what could go wrong is, in fact, the best way to anticipate how you will overcome challenges if and when they do arise. Having a solution for various problems—from how you will handle a blister to how you will overcome nausea—will allow you and your crew and pacers to handle these issues with ease, while helping you navigate them with greater adaptability and resilience.”

And you know, this approach of being keenly aware that something “could go wrong” at any moment is the exact attitude that Paul urges us to have when he issued this warning, “So the one who thinks he is standing firm should be careful not to fall.” You see, the child of God who thinks that he or she has arrived is being set up by the devil to be knocked down the moment they let their guard down. Which is why those believers on the mountain top are the most vulnerable to attack. The higher you are, the farther you fall. The closer you get to Christ, the closer you must watch where your feet tread. 

So be on the alert at all times my friend. If you are a follower of Jesus Christ, the enemy will always be looking for ways to make you stumble—not taking even one moment off to rest from his deadly pursuit. 

Heavenly Father, thank You for reminding us that we should never get comfortable in our walk with You, thinking that we won’t fall into sin. Help us to be on high alert for the attacks of the devil at all times so that we don’t fall into temptation and tarnish our integrity and witness. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

Don’t Consider Yourself to be Wise

“Don’t consider yourself to be wise; fear the LORD and turn away from evil.” Proverbs 3:7 HCSB

In a harrowing story published Tuesday titled, “Runner Hospitalized After Wild Dingo Attack in Australia,” the following was reported: A woman was attacked by a pack of dingos while running on Australia’s Orchid Beach early Monday morning. She suffered multiple bite wounds on her limbs and torso and was flown to nearby Hervey Bay Hospital in stable condition. Rangers say that while jogging, the 24-year-old woman was attacked by three dingos and managed to escape by running into the water. Two men who witnessed the incident rushed into the ocean to help, placing the injured woman in the back of their vehicle and driving her to safety. One of the men injured his hand during the rescue attempt… Rangers believe the rise in attacks is a direct result of an increasing number of people disregarding restrictions to interact with and feed the estimated 100 to 200 dingos on the island. “We need to work with people that are visiting the island—how not to put yourself in a situation that may lead to a compromising position,” head ranger Linda Behrendorff said.

And you know, as I read this story I couldn’t help but shake my head at the number of people ignoring the restrictions those in authority, who have the knowledge of how dangerous wild dingos are, had put into place—undoubtedly believing themselves to be wiser than the park rangers. The lesson in all this? “Don’t consider yourself to be wise; fear the LORD and turn away from evil.” In other words, admit that you don’t know it all, look to the Lord for wisdom, trust His instruction, and turn your back on your own inclinations. This is the only way you can avoid putting “yourself in a situation that may lead to a compromising position.”

So humbly reverence the Lord at all times my friend and refuse the urge to think more highly of yourself than you ought to. Pride goes before destruction so avoid it at all costs. 

Heavenly Father, thank You for reminding us that our knowledge is very limited. Help us to understand that so we would heed the advice of those who know better and especially the commands You have given us to keep us safe from harm. It’s in your precious name we pray Jesus. Amen.

Happy Running!

BASS PRO MIDWEEK MOTIVATION - Use your Time Wisely

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 that should be becoming blatantly obvious as you approach week six of the Bass Pro Fitness Series Marathon/Half Marathon training with three months to go before race day. The training runs are getting longer, and will continue getting longer. Which means you'll be devoting more and more of “your time” to logging miles, especially as you edge ever closer to that last long training run before the taper starts and you get your life back. Which also means "your time" has to come from somewhere right? And if you're like most people, you're already short on time, right? Which begs the question... where will "your time" to run come from? 

Before you choose to forgo your sleeping time to compensate for your run time though, let me remind you that sleep is an essential part of your training plan. Sadly, this is an essential part the majority of runners either ignore or don't take seriously. But sleep is very important! Don’t just take my word for it (although I am a running coach and have run a lot of races) check out what Asics Runkeeper had to say about sleep: 

No matter how tempting it is to stay up late at night binge-watching shows or scrolling through social media on your phone, it is crucial to get proper sleep. A good night’s sleep helps you function better the next day. Also, it helps keep your health in check and your mind fresh. 

But why is it so vital for runners specifically?

The science is clear: sleep is directly proportional to better performance. When you work out or go for a run, your muscles experience micro damage to the tissues including muscle protein breakdown. Sleep releases hormones that aid in muscle protein synthesis, thus repairing the cellular level damage from exercise. Sleep allows the body to recover. Because of this, athletes tend to need more sleep than the general population. Most runners require 7-9 hours of sleep per night, possibly closer to 8-10 hours during intense training blocks.* Inadequate sleep can impact the immune system and increase your risk of getting sick. If you’re consistently getting only a few hours of sleep, you’re going to feel it; before you know it, your body will force you to rest when you’re not expecting it. Isn’t it better to get good sleep and train than not do so, fall sick, and then be finally forced to rest?

Now let’s take a look at how sleep can increase your productivity as a runner and make you stronger and faster: 

Sleep releases growth hormones
When you hit the sack after a long day of strenuous exercise, your body finally gets to rest. During that sleep, your body releases growth hormones that help repair cellular and tissue damage, invigorate muscle growth, and stimulate bone building. This makes you better prepared for working out the next day. Over time, you adapt to your training better when you sleep well since your body has an adequate opportunity to recover from training.

Sleep allows your heart to rest
For any runner, it is important to maintain cardiovascular health. Sleeping at night helps ensure blood is circulated to all parts of the body. When you’re in deep sleep, your heart rate and breathing continue to change which promotes cardiovascular health. Also, adequate sleep duration is associated with a lower risk of heart disease, asthma, COPD, and metabolic diseases.*

Sleep can strengthen the immune system
Insufficient sleep impacts our immune function and increases the risk of infection. A study in the Scandinavian Journal of Medicine and Science in Sports shows that runners who sleep seven or more hours per night are less susceptible to illness. During sleep, the body produces cytokines–hormones that help build immunity and combat infections. These cytokines build a shield around the body to reduce the risk of getting sick. Reducing the risk of illness allows you to train more consistently, which in turn can make you a faster runner. Stronger the immune system, the higher the runner’s performance may be.

Sleep may help increase speed
A good night’s sleep may help fight fatigue, making one more alert and charged for a run. A study published in the European Journal of Applied Physiology found that even one night of severe sleep deprivation may cause individuals to fatigue sooner on hard efforts. The sooner an individual fatigues, the slower the run may be.

Sleep may improve endurance
According to a review published in Current Sports Medicine Reports, inadequate sleep can impair your endurance. Whether you are running a 5K or a marathon, running is an endurance sport – so you want your endurance to be as high as possible. Athletes who sleep less tend to have lower glycogen stores, which means they are unable to produce as much energy in long-distance training runs or races.

Now that we've established the importance of getting enough sleep, check out these tips for developing good sleep habits: 

Establish a sleep schedule: Routines can make every part of life easier, including sleep. If you go to bed and wake up at approximately the same time each day, your body will likely establish a set circadian rhythm. You will have an easier time falling asleep at night and less wakings during the night, both of which promote quality sleep.

Eliminate caffeine later in the day: Caffeine is a stimulant – it makes you more alert. Alertness is exactly what you want at your morning meeting, but not what you want when you are trying to fall asleep at night. Caffeine lingers in your system for several hours after consumption, so you may want to avoid consuming caffeine anytime in the afternoon or evening.

Eat sleep-inducing foods: According to a review published in Nutrients, certain foods can help you fall asleep faster and stay asleep throughout the night. Carbohydrates, tryptophan-rich protein (such as milk, cheese, poultry, pumpkin seeds, and beans), tart cherries, and magnesium-rich foods all promote better sleep quality.

Reduce blue light one hour before bed. Research shows that blue light – such as that from your smartphone – can disrupt circadian rhythms. You can use blue-light-blocking glasses; however, the most effective method is to turn off all devices for approximately one hour before bedtime.

Use a white noise machine. White noise is not just for infants! While the research is mixed, many people report that light white noise helps them fall asleep.

 So there you have it friends. The takeaway is this.. ample sleep is crucial for both physical and mental health and should therefore be a nonnegotiable part of your training. And remember, there is no substitute for a good night’s sleep. It will not only promote your overall athletic performance but can reduce your risk of illness, strengthen your immune system, put you in a good mood, and increase your ability to interpret and react to situations. All great reasons to get more shuteye right? So get some rest so you can get out there with a little pep in your step and a smile on your face. 

Happy Running!

Seek His will for Your Life

“Why, you do not even know what will happen tomorrow. What is your life? You are a mist that appears for a little while and then vanishes. Instead, you ought to say, “If it is the Lord’s will, we will live and do this or that.” James 4:14,15 NIV

On May 14 of 2005, the first Fargo Marathon took place thanks to the dream of race directors Mark Knutson and Mike Almquist who helped put Fargo, North Dakota on the running world’s map. Twenty years later Knutson said 2024 would likely be his last at the helm, but sadly, he won’t be present at the 20th anniversary of the Essentia Health Fargo Marathon this May. On Sunday, the 53-year-old was killed in a collision with a pickup truck while riding his bicycle in Detroit Lakes, Minnesota. He was struck by the driver, who was pulling a boat behind their truck, around 7am. No criminal charges have been filed, and the investigation is ongoing. “The marathon is Mark,” Almquist said. “This is a huge loss for the community and the running community. He touched so many areas. The marathon touches so much of the community. It pumped in millions and helped improve people’s healthy lifestyles, improved people’s health and brought families together and it brought neighbors together.”

And you know, as this story shows, life is very fleeting at best and our best-made and well-intentioned plans are never guaranteed. In fact, the Bible tells us that you and I don’t “even know what will happen tomorrow” much less next month or next year. Which is the very reason we “ought to say, “If it is the Lord’s will, we will live and do this or that.’” You see, ultimately God is sovereign over all and wants us to willingly live in dependence on Him. The right approach to making our plans then is first seeking His will for our lives, both for today and for tomorrow as well as every day after that. 

So before making your plans, commit your will to the Lord my friend and ask Him to direct your steps. Then humbly trust Him to lead You, knowing that apart from Him your best laid plans will amount to nothing. 

Heavenly Father, thank You for reminding us that our lives are a mist that appears for a little while and then vanishes. Help us to truly understand how fragile life is Lord that we would surrender our self-dependence and look to You to provide for our needs and determine our future, giving you the glory for all good things. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

 

No Pain no Gain

"Consider it pure joy, my brothers, when you encounter trials of many kinds, because you know that the testing of your faith develops perseverance." James 1:2,3 BSB

In a story titled, "Runner Who Fractured Hand Crossing the Finish Line at German Championships: “Worth It’”published Friday, the writer said, “ Sometimes you have to do whatever it takes to cross the finish line, even if it means a broken bone or two” before gong on to explain: That’s exactly what happened to German runner Sam Parsons this past weekend at the German Athletics Championships in Kassel. Parsons took a tumble and landed on his hand while attempting to lean at the men’s 5,000-meter finish line to fend off competitor Aaron Bienenfeld. An X-ray later revealed that Parsons broke his scaphoid, a tiny bone located below the base of the thumb that is crucial for both motion and stability of the wrist. A photo shared on social media shows Parsons’ outstretched arm as he attempted to cross the finish line before stumbling and landing awkwardly on the hand. As the old saying goes, no pain, no gain, because Parsons managed to take home third place in the event, besting Bienenfeld by .01 seconds and finishing the race in 13:37.99.

And you know, when it comes to “no pain, no gain,” or the realization that suffering is necessary to achieve something of value, we would all do well to “consider it pure joy" when we encounter trials of various kinds. Why? Because we know the testing of our faith that comes from these trials develops our perseverance—which is our persistence to continue doing something despite difficulties or delays. In other words, without trials you and I would never gain and grow the patience, steadiness, single-mindedness, steadfastness, and tenacity needed to continue following Jesus when times get tough. And let me tell you... it's not a matter of if the believer will face difficulties but when.

So determine within yourself today that you will do whatever it takes to get to the finish line my friend--knowing that, while tough times are awaiting all of us, we have a God who will walk with us through each trial and give us the strength to press on. Does that give you cause to be joyful or what? Of course it does!

Heavenly Father, thank You for reminding us that our trials serve to grow our spiritual character and to show our faith. Lord, help us to trust You as we walk through trials of various kinds knowing that our trials, troubles, and tough times are developing our perseverance, something that can't be grown any other way. Thank You for promising to walk beside us. It's in your precious name we pray Jesus. Amen. 

Happy Running!

Mentor at Every Opportunity

“You have heard me teach things that have been confirmed by many reliable witnesses. Now teach these truths to other trustworthy people who will be able to pass them on to others.” 2 Timothy 2:2 NLT

In a story titled, “Joseph Chebet, 1999 Boston and New York City Marathon Winner, Dies at 52” published Wednesday, it was reported that Joseph Chebet, renowned for his achievements in the 1999 New York and Boston marathons, which earned his home country of Kenya international acclaim, died at 52 on Friday. Chebet passed away after being hospitalized for three days following a short illness, his brother Ben Chebet told Kenya’s Daily Nation. “We have lost an icon,” Athletics Kenya President Jackson Tuwei said following Chebet’s death. “He was one of the legends who brought fame to our country. And while Joseph’s running accomplishments might have brought fame to his country for a time, they’ll one day fade from everyone’s memory. Worldly successes always do. What he did after retirement though won’t. After retiring from running, Chebet started farming in his hometown of Kapyego and mentored many younger members of his Marakwet tribes, ensuring that the things he had learned would be passed on to others. Do you just love that or what? 

And you know when it comes to passing things of importance on to the next generation, we would all do well to follow the example of Paul who was a mentor to young Timothy, advising him to teach the truths Paul had taught him "to other trustworthy people" who would then "be able to pass them on to others." You see, while the Christian life is commonly compared to a marathon, it is also a relay race with the one finishing the race passing the baton on to the next person who will run with it for a while and then pass it on, and so on. In other words, well-taught believers are to teach others to commission them, in turn, to teach others--ensuring that disciples are making other disciples so that the "things that have been confirmed by many reliable witnesses" are passed on from one generation to the next. 

So if you're a well-taught believer, make it your goal to find and mentor new believers every chance you get my friend. Can you just imagine how the church would grow if every person did this? If every person was ready and willing to pass on the baton? It would be amazing, that's for sure!

Heavenly Father, thank You for reminding us that only what we do for You will last and that our work is not done until we ensure that new believers are able to make disciples of others. Lord, compel us to put our efforts and energy into only those things that will never fade with time. It's in your precious name we pray Jesus. Amen.

Happy Running!

 

Make the Life Transformation

“Do not conform to the pattern of this world, but be transformed by the renewing of your mind. Then you will be able to test and approve what God’s will is—his good, pleasing and perfect will.” Romans 12:2 NIV

In a story published yesterday titled, “After Being Injured When He Was Struck by a Drunk Driver, This Runner Recovered and Raced a 100K,” runner Matt Magnuson, 48, detailed how and why he began running before discussing his comeback after the accident that left him with spinal stenosis, saying that running changed his life. Before running, I was very undisciplined in my life, and running helped me see the results of a plan executed with hard work. Training for a marathon builds discipline, which transferred to other areas of my life. Overall, running was a first-hand illustration of action plus effort equals results. If I wanted to lose weight or train for a marathon, I had to relentlessly stick to my training schedule. I developed the habit of waking up at 4:30 a.m. to ensure I completed a solid workout. Running was more than just a 92-pound transformation—it was a total life transformation.

And you know, when it comes to life transformations, the Bible tells us that being transformed spiritually is an ongoing process by which we must daily discipline ourselves to avoid thinking like the world does and take on the thoughts of God instead— doing what He says is best, while rejecting the lies of this present age. You can be sure this won’t happen by accident though, but only by developing the habit of setting aside time to slowly read, thoroughly examine and completely memorize the Word so that we “will be able to test and approve what God’s will is.” 

So make the decision to “not conform to the patterns of this world” my friend. Make renewing your mind a priority each and every day by relentlessly sticking to a training schedule that includes Bible study, prayer and meditation. 

Heavenly Father, thank You for reminding us that our transformation won’t be complete until the day You call us home. Until that day Lord, please fill us with a desire to seek out what your good, pleasing and perfect will is and obey it. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

BASS PRO MIDWEEK MOTIVATION - Embrace Simplicity

Hello runner friends!

Welcome back to the Bass Pro Fitness Series

MIDWEEK M😊TIVATI😊N blog!

Now let's get started by talking about how embracing National Simplicity Day (yes it's a real day and yes it's really today) can help you reach a running goal and/or make your training more enjoyable. But first, let's talk about what National Simplicity Day is all about.

According to National Day Calendar, National Simplicity Day honors transcendentalist Henry David Thoreau. The day advocates a life of simplicity and recognizes the life of Thoreau. Henry David Thoreau (July 12, 1817 – May 6, 1862) lived his life as many things including an author, naturalist, philosopher, and historian. He was also known to be a tax resister, abolitionist, development critic, and surveyor. His book, Walden, is a reflection upon simple living in natural surroundings. In our fast, ever-increasingly busy lifestyles, the observance encourages stepping back and looking at ways to simplify our lives. It’s an opportunity to declutter and eliminate the unnecessary burdens that weigh us down. Even taking a few moments to tune into nature helps us to refocus and find balance.

At this point, you might be thinking, "Ok, Melissa. Where are you going with this?" To answer that, I have a few questions for you first, "When's the last time you went for a run without your phone? When's the last time you ran without music or while listening to a podcast? When's the last time you went out for a run without an agenda or the need to post your stats to an app?" Last but not least, "When's the last time you got frustrated with your performance or didn't enjoy your run?" 

So I'll be honest with you. Prior to completing the Goggins Challenge at the 4x4x48 event we hosted at the beginning of the month at our local high school track, I couldn't remember the last time I ran without my phone. And while I don't post my stats anywhere or really keep track of them, I knew I wasn't making any gains and I was getting frustrated. Years of ultrarunning have allowed me to run farther than ever, something I’m very grateful for, but I was painfully aware of how slow my training miles had become. Prior to 2018, I never ran with a phone and was free from the distractions the device brought. However, when my son went away to basic training after high school I was terrified that I might miss one of the calls he was randomly allowed to make and kept my phone by my side at all times. Five years later, my phone still goes with me on my runs--something that's great for safety reasons but not for training as I find myself randomly checking emails and apps as well as sending texts and making phone calls that can wait for later (adding to the time it takes to complete my morning run).

Knowing I needed to make a change, I seized the opportunity to run without a phone (which meant no music, no texts and no phone calls) and to get back to the simplicity of running, even forgoing the run/walk intervals ultrarunners are known for, in the interest of gaining speed. I mean how much simpler can it get than running lap after lap around a track for two days, focused on getting faster with each mile? Believe it or not, it worked! Twelve rounds of four mile runs at tempo pace (with a warmup and cooldown factored in of course) did wonders! Now I'm not breaking any speed records, don't get me wrong. But I've renewed my love of running with no distractions and plan on doing speedwork similar to this several times a week from now on. 

So here's my point... there's a lot to be said for embracing the simplicity of running from time to time and pushing yourself. For ridding yourself of distractions and getting caught up in how good it feels to just put one foot in front of the other while enjoying the sights, sounds, and smells of the great outdoors. And while I found the track particularly useful in doing some simple speedwork because of the cushioning, lack of traffic, and the absence of roots, ruts, rocks, and potholes, you can benefit from adding some simple running routines into your training plan wherever you are and as often as you can. 

Speaking of simple runs, here's one that I think you'll love. This is the most basic tempo run a person can do. But “basic” is just another way of saying “simple,” and we’ve already agreed that simplicity is both beautiful and beneficial so I hope you'll enjoy it.

It’s a one-hour run, broken into three 20-minute chunks:

20 minutes of easy running
20 minutes at your lactate threshold (LT) pace
20 minutes of easy running

If your runs are longer than one hour, adjust the times to make it work but keep it as simple as possible. Which doesn't mean that you have to leave your watch at home but that you’re only using it to ensure that you're staying at your desired pace. If you can, turn off your automatic updates and forego the music on these runs, concentrating on how you feel instead, all the while reminding yourself that running is a gift to be enjoyed. Speaking of gifts, your last 20 minutes of easy running is a present you give yourself for sticking with the the tempo portion of the run. Do these simple runs often enough and you'll soon find that the last 20 minutes are simply amazing and refreshing. 

So there you have it friends. Today is a great day to celebrate National Simplicity Day by heading to the track or trails with the intention of completing a run without any distractions or unnecessary gadgets. It may seem odd or even uncharacteristic at first but practice simple running often and I'm sure that you'll find it's simply the best way to, as Thoreau says, "live deliberately." 

Happy Running!

Avoid Pride

“Pride goes before destruction, and a haughty spirit before a fall.” Proverbs 16:18 ESV

In a story titled “BYU runner's stumble leads to unforgettable comeback” published Sunday, it was reported that Kenneth Rooks, a junior at BYU, was competing in the 3,000 meter steeplechase when he fell a little over two minutes in. Rooks hopped back on his feet and booked it for the finish line. But back at the watch party, it was impossible for the teammates to stay still. “We were all screaming our heads off, we were so excited,” said Caleb Johnson. “I lost my voice and am still trying to get It back.”Rooks sprinted into the top three and easily passed his competitors, locking in first place.“There were tears in my eyes and a couple other people watching. Especially for those of us that have known Kenneth for a long time, run with him every single day, do workouts with him, know the kind of person that he is. It’s such a special feeling to watch,” said Aidan Troutner.Even with the fall, Rooks ran ten seconds faster than when he won the NCAA steeplechase championship in Texas back in June.But this is the comeback story that BYU will always remember. “I’m going to look back on this and know nothing is impossible," said Garrett Stanford. "Any moment that you feel like you fall on some proverbial hurdle you can still come back and you can even win.”

And you know, when it comes to things that can cause us to fall, (and possibly never get back up) the Bible is very clear that spiritual pride, if not removed from our lives, is a hurdle that will eventually lead to our destruction. You see pride, as defined biblically, is an arrogance that makes a person believe they don’t need God's merciful forgiveness—and causes them to see themselves as too important to ever need God for anything. This mindset (and heartset) goes hand in hand with a “haughty spirit” or an attitude of superiority over others. Which is the very reason pride must be dealt with at once. Left to grow, it will become a stumbling block that’s impossible to overcome. 

So check your heart often my friend… and I mean often. Ask the Lord to point out any areas where you might be harboring pride and then pray that He would help you remove it. This is the only way you can run the race with endurance and avoid falling. 

Heavenly Father, thank You for reminding us that pride is a very harmful and poisonous attitude and mindset, both to us and to those around us. Lord, please cause us to recognize any areas where we might be or become prideful; that we might work to overcome those areas and remain humble. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

Focus on this One Thing

"No, dear brothers and sisters, I have not achieved it, but I focus on this one thing: Forgetting the past and looking forward to what lies ahead, I press on to reach the end of the race and receive the heavenly prize for which God, through Christ Jesus, is calling us." Philippians 3:13-14 NLT

In a heartwarming story published by Maine News last week, it was reported that Tyrone Fulgham, who lost a leg after being hit by a motorcycle in 2021 while training for a marathon, will race in the Beach to Beacon 10K on August 5. The lifelong runner learned how to walk again with a prosthetic leg but said, “I tried to run, but it wasn't working, so I went to the next best thing.” But at $8,000-$10,000, a custom handcycle was out of his reach. Undeterred he won a grant from the Challenged Athletes Foundation earlier this year, which covered most of the cost. But he said he admitted to breaking into a whole new sport has been a learning curve. Especially when it comes to upper body strength, turns, and going up hills… "I don't quit. I am always looking forward, never looking back," Fulgham quipped… Fulgham said he plans to spend the next several weeks getting used to his hand cycle and then plans to increase his training sessions. He said that come race day he will cross the finish line.

And you know, when it comes to the pursuit of crossing the finish line, Tryone isn’t the only person who’s ever been determined to never give up, "always looking forward, never looking back." Paul said that he was focused on this one thing, "Forgetting the past and looking forward to what lies ahead." You see, Paul knew that he couldn't dwell on his past mistakes and failures or change anything that had happened in his life thus far if he wanted to "press on to reach the end of the race." Rather, he had to put all his effort into working to receive the heavenly prize for which God, through Jesus Christ, was calling him... and us. This was something he knew he would not achieve until that final race day when he sprinted to the finish and broke the tape. 

So keep running the race my friend. When you're faced with hills, hurdles and speedbumps, don't quit. You may have to run a little different but keep moving forward, determined and undeterred until you reach that final finish line. You'll be so glad you did when you take hold of the "heavenly prize" that awaits every faithful runner who refuses to give up. 

Heavenly Father, thank You for reminding us that we will have many trials and tribulations along this race of life. Help us to remember that although we will make mistakes, we can't dwell on them but only use them as stepping stones. Remind us that by Your strength, we can keep pressing on no matter what happens and cross that final finish line. It's in your precious name we pray Jesus. Amen. 

Happy Running!

Contrary to Popular Belief

“And you must always obey the LORD’s commands and decrees that I am giving you today for your own good.” Deuteronomy 10:13 NLT

Before answering the question posed in an article published recently titled, “Should I worry about running damaging my knees?,” the writer explained why so many people think that running hurts the joints. “When you run, every step you take can land with a force equal to almost four times your body weight. Run a mile, and you’re taking 1,500 steps like that. Sure, we’re all born to run, and perhaps even evolutionarily adapted to chase skittish deer across miles of open plain. But our ancestors weren’t running on concrete and the average hunter was probably carrying less weight than the typical London Marathon first-timer.” With that being said, the author answered the question by saying “no, probably not” before going on to explain that, contrary to popular belief, “Lots of studies show that runners have lower instances of knee osteoarthritis than sedentary people. There are also papers which show that runners report less knee pain than sedentary people, and being a runner is linked to reduced disability in later life. Overall, the message from the research is that running is a good thing.’”

And you know, when it comes to other things that go contrary to popular belief, the Lord didn’t say that we “must always obey” His commands and decrees for no good reason or to keep us from having fun as many people believe. Rather we are called to adhere to the Lord’s commands and decrees for our own good. You see, God’s laws and orders give us boundaries to keep us safe and to ensure that society operates in a godly way. For instance, the commandment that says we should not commit adultery keeps the marriage bed pure, keeps the family intact, and keeps men and women from getting sexually transmitted diseases among other things. That’s the very reason always obeying the Lord’s commands and decrees is a good thing. 

So remember that the Heavenly Father loves you my friend. And like a good Father who loves his child, He wants what’s best for you. Which is the very reason He has given us His very good commands and decrees to follow. They keep us safe, happy and in His will. And that’s always a good thing. 

Heavenly Father, thank You for loving us so much that You would give us rules to follow and boundaries to maintain to keep us shielded from things that would harm us physically, spiritually, emotionally and mentally. Help us to truly understand that all this is for our good, regardless of what the popular belief is so that we would praise You for your commands and decrees. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

Interpret Scripture Correctly

"I can do all things through Christ who strengthens me." Philippians 4:13 KJV

In an article titled "Elite Runner Makes Costly Mistake, Moments Before Finish Line" published yesterday, it was reported that a runner lost big after confusion involving a police motorcycle during the Peachtree Road Race in Atlanta on July 4th. A wrong turn just before the finish line of the 10-kilometer Peachtree Road Race in Atlanta on Monday cost Ethiopia’s Senbere Teferi the championship and thousands of dollars in prize money. Agonizing video shows the 2022 champion appearing to follow a police motorcycle and running off the course.Teferi came back onto the course and finished third. She won $3,000 rather than the $10,000 prize for first place. In a statement, the AJC Peachtree Road Race said it looked like Teferi “momentarily became confused and followed a police motorcycle when it turned off the course.” “She was within sight of the finish banner, but we understand that in the heat of competition instructions can be misinterpreted,” it added. “As an organization, we are disappointed whenever we fall short of perfection, and in this case, it appears we did.”

And you know, competition instructions aren’t the only things that can be misinterpreted. Scripture is often misinterpreted as well--something that has led many people off course. Consider Philippians 4:13, a verse that is commonly quoted (especially by athletes) but taken out of context. Many believe this portion of Scripture affirms their desire to be and to do anything they want. They believe God will give them the ability and strength to run a marathon or complete a hard task. Read in it's entirety though, we find that this is not the case. Paul is actually writing to tell the Philippians that despite his horrific situation (sitting in a prison and chained to a guard) he is content with the circumstances God is allowing in his life and trusts God’s promised provision. Furthermore, Paul states that he knows what it is to have more than what he needs and also to only have his basic life-sustaining needs met. Essentially then, the phrase, “I can do,” is not about what Paul can do on his own but that he knows he can endure any difficulty or physical need through the strengthening power of Jesus Christ. 

So be careful to read Scripture in it's entirety my friend and to always keep it in correct context. This will ensure that you don't lose sight of the finish banner and get off course. It will also ensure that you don't cause others to lose sight of it as well—something that can easily happen when the Word is misinterpreted and mishandled.

Heavenly Father, thank You for reminding us that mishandling the Word can have dire consequences too numerous to mention. Knowing that Lord, please help us to know the Word in it's entirety so that we will not fall short of quoting it as we should. It's in your precious name we pray Jesus. Amen. 

Happy Running!