Take Sleep Seriously

“Blessed is the man Who walks not in the counsel of the ungodly, Nor stands in the path of sinners, Nor sits in the seat of the scornful; But his delight is in the law of the Lord, And in His law he meditates day and night.” Psalm 1:1-2 NKJV

In an interesting story titled “Poor Sleep Nearly Doubles a Runner’s Risk of Injury, Study Finds” published by HealthDay News yesterday, the writer said “If you’re a regular runner, logging miles on little sleep might be doing more harm than you think. A new study found that runners who slept poorly were nearly twice as likely to get hurt."

The study, published in the journal Applied Sciences, surveyed 425 recreational runners and tracked their sleep habits and injuries over a year.

Participants who reported shorter sleep duration, poorer sleep quality or frequent sleep problems were 1.78 times more likely to be injured, with a 68% chance of suffering from an injury within 12 months.

The research provided “compelling evidence that sleep is a critical yet often overlooked component of injury prevention,” study lead author Jan de Jonge said in a news release. He’s a work and sports psychologist at Eindhoven University of Technology in the Netherlands and adjunct professor at the University of South Australia.

The research provides new evidence that sleep plays a critical role in injury prevention, especially for the 620 million people worldwide who run recreationally.

Up to 90% of them experience an injury at some point, costing millions each year in health care and missed work.

“When sleep is disrupted or insufficient, the body’s ability to repair tissues, regulate hormones and maintain focus diminishes, all of which can increase injury risk,” de Jonge said.

The findings also suggest that problems such as trouble falling asleep, waking often at night, or feeling unrested in the morning significantly raise the risk for injury.

Experts recommend seven to nine hours of sleep each night, with athletes often needing even more rest, including naps, to help the body recover.

“Sleep quality and sleep duration are both important, but quantity often provides the bedrock," de Jonge said. "Sleep should be recognized not only as a recovery tool, but also as a potential predictor of injury vulnerability in recreational sports."

Wow, right? Unfortunately sleep deprivation isn’t only linked to an increased risk of injury in runners, but to a litany of other diseases, illnesses, and mental health issues including depression and dementia in all people! As you can see then, consistently getting enough sleep is very important for our overall well-being.

And while there are many reasons people experience sleepless nights, one of the biggest causes can be linked back to anxiety-- with the two conditions often creating a vicious cycle where each worsens the other. Anxiety can prevent you from relaxing and falling asleep, while the resulting lack of sleep can increase your anxiety levels.

And since anxiety, or feelings of worry, nervousness, or unease, typically about an imminent event or something with an uncertain outcome, generally come from fear and unbelief, every believer would do well to avoid walking in the counsel of the ungodly, standing in the path of sinners, or sitting in the seat of the scornful. You see, those who aren’t following the Lord have plenty to fear—as their attitude and actions typically lead them into trouble. And when we choose to fellowship with these types of people, we take on their attitudes and actions, which means trouble and unrest follows us as well. 

 
On the contrary, the one whose “delight is in the law of the LORD” and who meditates on it day and night naturally makes better choices—choices that come with little worry of impending doom because of something they said or did. Furthermore, those whose "delight is in the law of the LORD" choose godly friends who help keep them on the straight and narrow and display godly attitudes and actions that are beneficial for their physical and mental health.  

“My eyes stay open through the watches of the night, that I may meditate on your promises.” Psalm 119:148 NIV

Now this doesn’t mean that a believer won’t ever experience sleepless nights, what it does mean, though, is that a believer will eliminate many of the biggest reasons people stay up at night worrying. Furthermore, the person who trusts in the Lord is ready to meditate on the many promises of God—a practice which can not only reduce but even redeem nights of insomnia. By following the counsel of David who declared, “My eyes stay open through the watches of the night, that I may meditate on your promises,” we can lessen our anxiety by remembering that even sleepless nights can serve a purpose when we give it to God. 

Think about it… Praying, worshiping, and meditating on Scripture are great ways to make the most of those nights when we can’t sleep. If it's Satan preventing restful sleep (which is indeed a tactic of the enemy), you can be sure he won’t appreciate our method of handling the insomnia and may even withdraw his attack. Additionally, when our consciences are clear and we’ve entrusted our cares to the Lord, by faith we can trust that whatever sleep we do get will be sufficient for the day ahead. And being able to do that oftentimes lulls us back to sleep. 

So, knowing how important sleep is for our minds, bodies, and spirits, do the things that will help you rest my friend. Make sleep a priority by maintaining a consistent sleep schedule, creating a cool, dark, and quiet bedroom, and establishing a relaxing nighttime routine that includes meditating on the Word and avoiding screens and caffeine before bed (among other things). 

But most importantly, choose friends that will help keep you on the right path and inspire you to meditate on God’s Word day and night. Doing so will provide the peace of God we all need to guard our hearts and minds in Christ Jesus so that we can get the restorative sleep that will allow us to wake up refreshed and on fire for the Lord each and every day. 

Heavenly Father, thank You for reminding us that getting adequate sleep is crucial for our mental and spiritual health. Help us to understand this Lord that we might prioritize sleep for our health, knowing that we can serve You better when we are refreshed and energized. Help us to avoid the world's lie that working at the expense of sleep is a badge of honor to be worn proudly--and in this way be set apart as followers of You. It’s in your precious name we pray Jesus. Amen.

Happy Running!

God Abundantly Pardons

“Seek the Lord while He may be found, Call upon Him while He is near. Let the wicked forsake his way, And the unrighteous man his thoughts; Let him return to the Lord, And He will have mercy on him; And to our God, For He will abundantly pardon.” Isaiah 55:6-7 NKJV

In a story published Tuesday titled “A Trail Runner Was Charged After Taking a Shortcut in a National Park. Now, He’s Been Pardoned by Trump,” it was reported that President Trump pardoned Michelino Sunseri on Monday, ending a year-long criminal trial after the ultrarunner was charged for briefly using a prohibited trail during his speed record attempt in Grand Teton National Park.

In September 2024, the 33-year-old professional trail runner, who is sponsored by The North Face, ran up and down Grand Teton (13,775 feet), the tallest peak in the Teton Range of western Wyoming, in 2 hours, 50 minutes, and 10 seconds. On the descent, Sunseri cut a switchback to avoid casual hikers on a path that was marked closed for revegetation.

A few days after he set the fastest known time (FKT) on the trail, the National Park Service issued Sunseri a citation for shortcutting on federal trails—federal regulations meant to protect natural resources—a charge punishable by up to six months in jail and a $5,000 fine.

The situation escalated with heated debates and implications that extended far beyond trail running. In September, a Wyoming judge found Sunseri guilty of a misdemeanor.

On Monday, Sunseri shared the news of the pardon on his social media accounts, writing, “IT’S FINALLY OVER.”

Wow right? Can you just imagine Sunseri’s relief? After all, the punishment certainly didn’t seem to fit the crime. But, without the intervention of someone with both the ability and the authority to forgive him of the offense and release him from the legal ramifications of the wrongdoing, Michelino would have had to face the deemed punishment for his crime. 

“For the wages of sin is death, but the gift of God is eternal life in Christ Jesus our Lord.” Romans 6:23

Thankfully, as believers, we also have Someone who has both the ability and the authority to forgive our offenses—something we should be eternally grateful for, since the punishment or "wages of sin is death." That’s a hefty sentence! And that’s what makes the pardon all the more precious. 

"My little children, these things I write to you, so that you may not sin. And if anyone sins, we have an Advocate with the Father, Jesus Christ the righteous." 1 John 2:1

And, unlike Sunseri who had to pay a lawyer to fight on his behalf, Jesus freely gave His life for us so we could "have an Advocate with the Father..." That means Jesus (who is our Lawyer) bridged the gap between our sins and the punishment those sins deserved. When we chose to make Him our Savior, Jesus fought on our behalf by taking on the duly earned penalty of our offenses and in return gave us the "gift of God" which "is eternal life..." Is that amazing or what?

Furthermore, in contrast to the crimes of the world that are rated as misdemeanors or felonies and then further rated by classes with each charge having it's own punishment, even the smallest sin before God warrants death. Which makes it even more amazing that God not only pardons our sins but "abundantly" pardons them. 

Think about that for a moment! An earthly judge might pardon a person once but would never pardon a person who sinned over and over and over again like we do, especially if it was the same transgression or a crime considered heinous, gruesome or unforgiveable. But God... He gives us the promise that all those who seek Him will find Him. And that those who completely turn from their evil ways—who refuse to be conformed to the patterns of this world by renewing their minds daily—and turn back to Him will be granted mercy. Only the Righteous Judge has the compassion, power, and authority to do that!

"And these will go away into everlasting punishment, but the righteous into eternal life.'" Matthew 25:46

So, "seek the Lord while He may be found" my friend. The Bible is clear that the offer of forgiveness will not be open forever and that all those who die in their sins (those who have not accepted Jesus as their Savior) will not inherit eternal life but will instead "go away into everlasting punishment." "Call upon Him while He is near” that you might be pardoned. 

Heavenly Father, thank You for reminding us that without the Advocate, we would all be rightly punished for our sins and spend eternity in hell. Thank You for the gift of Salvation and for being a God who "abundantly pardons." Lord, if there's someone reading this today that is saying, "What I've done is so bad that God wouldn't forgive me," I pray that they would look to the pages of the Bible to see that You forgave the murderer, the adulterer, the drunkard, the liar, the thief, the prostitute, and all those who thought they were too far gone to experience your great love and mercy. Compel them to turn away from their sin and to turn to You Lord that they might be granted a pardon and start their life fresh. It's in your precious name we pray Jesus. Amen.

Happy Running!

BASS PRO MIDWEEK MOTIVATION - Hitting the Trails is Good for You

Hello runner friends!

Welcome back to the Bass Pro Fitness Series

MIDWEEK M😊TIVATI😊N blog!

Now lets get started by talking about last weekend. It was great!! Actually it was better than great, it was outstanding!! And by the looks of things, I wasn't the only one who thought so. My news feed has been pleasantly flooded with smiling faces from out on the Dogwood Canyon course since the Bass Pro Fitness Series posted the link to the official race photos on Monday. 

Which brings me to my point. If you've been debating on whether to try trail running, what's stopping you from signing up for the 2026 event? Now if this has you saying, "Melissa I'm not a good trail runner," then I have great news for you. Neither am I! But I do it (with lots of walking thrown in) anyway! As a matter of fact, in my opinion, I'm not even mediocre at trail running. But I love being out in nature and challenging myself, so I throw abandon to the wind every year and join my friends at the best trail run in the Midwest (hands down)!

This is the very reason I wanted to share 10 Benefits of Trail Running (*with my two cents thrown in of course) to entice you to trade the pavement for dirt every once in a while. 

But before I do, let's look at what trail running is... at the most basic level, trail running is running on an unpaved surface – a gravelly trail, a dirt path in the woods – you get the idea. It’s dusty, muddy, dirty, and one of the best workouts you can get. 

Trail running has nearly doubled its base of dedicated runners over the past 10 years and that trend continues to increase. During 2017 alone, 9.15 million people participated in trail running, up from 4.56 million trail runners in 2006. These rising numbers are expected to continue for good reason. 

While running in any capacity is a great form of exercise, the trail offers greater challenges and, arguably, greater rewards. If you’re new to trail running, you can expect to experience more mental clarity, build muscles you never knew you had, and become an overall stronger runner. 

Now, let’s take a quick look at how it differs from road running (aside from the obvious dirt versus concrete).

Road Running Vs. Trail Running

Road running can be relatively predictable. For the most part, your path is likely well-paved and if you choose to, you can zone out and just run. The benefits of trail running over road running have to do with the less predictable nature of unpaved terrain.

When trail running, you have to contend with rocks, roots, uneven trails, flooding from rain, brush, and anything else Mother Nature throws your way. Focus is key if you hope to avoid a spill. Some trails are more technical and others are little more than a glorified dirt path. And the gear you need to run trails does differ from road running – specifically when it comes to shoes (HOKA was a sponsor of the Dogwood Canyon 15k this year).

Good trail running shoes (I like the HOKA Challenger ATR and the HOKA Speedgoats) typically have a lot of traction to help you grip uneven terrain. They also feature a reinforced midsole to protect feet from debris and puncture wounds from sticks and sharp rocks.

Shoes with thicker, wider soles are also becoming increasingly popular because they help stabilize the foot to ensure your ankles don’t roll during sharp turns. You can find trail shoes with other features, like waterproof elements, and gusseted tongues (to keep rocks out). The primary benefits of trail running shoes include their durability, better traction, and more support and security you need to keep your ankles from rolling.

Now let's move on to the benefits of Trail Running: 

Physical Health Benefits of Trail Running

1. Trail Running Is Amazing For Your Core

Tired of all those crunches and planks, but still want to build your core? Hit the trails.

The uneven footing, rapid changes in direction, and increased need to focus on balance make for an amazing core workout. Staying upright and navigating the varied terrain of trails means you have to maintain full-body tension at all times. This full-body tension keeps the core firing in what is essentially a standing plank hold during the entire time you are running. If you are looking to build a stronger core, getting off the road and onto a trail is a far more fun way to do this than slogging through an at-home core routine.

2. Trail Running Improves Your Balance

The key to good balance is a solid core, strong lower body, and stable ankles. Thankfully, trail running has you covered on all three counts. Running on unpredictable and uneven surfaces works the core, strengthens the legs, and challenges your ankles and feet to build a rock-solid base for balance and stability.

3. Trail Running Increases Your Endurance

Whether you’re training for your first 5K or preparing for your next marathon race , you’ll appreciate how trail running boosts your endurance. Balance requires you to activate the small stabilizer muscles in your foot each time it hits the ground, which strengthens feet and helps them take on more mileage with less pain. By charging inclines at high intensity, you can develop explosive leg power and increase your anaerobic threshold that’s critical for long-distance exploits.

Like any other exercise, make sure to slowly increase your trail runs rather than going out and aiming for a marathon distance your first try. And, don’t forget to bring the right gear if you’re trail running for longer than an hour — you might want to bring snacks and a water bottle, for example.

4. Trail Running Lowers Your Risk of Injury

If you are concerned about the injury risk of trail running, it might surprise you to learn that studies show trail runners may have a lower risk of running-related injuries compared to road runners. Running on trails puts less stress on the lower leg compared to running on concrete and tracks, and the power and stability challenges of trail running may create improved core and knee control to reduce the risk of ACL injuries.

Many running injuries are the result of overuse due to certain muscles, tendons, or ligaments getting stressed over and over again beyond their ability to recover; with trail running, the constantly changing terrain and varying direction of forces helps to avoid overloading any one area on the body as you run, protecting vulnerable areas from overuse.

5. Trail Running Improves Your Heart

Since you’re doing a little (or a lot) of extra work to run on varied terrain, your heart has to work harder. The constantly changing nature of off-road trail running — going up steep inclines and descents, for example — can increase your heart health differently compared to running on a flat road or treadmill.

6. Trail Running Builds Powerful Legs

While road running can help beginners build some leg muscle and strength, seasoned runners will find it’s usually not enough stimulus to continue getting stronger. Running tends to work slow-twitch muscle fibers for endurance; more rapid, explosive movements are necessary to work the fast-twitch muscle fibers responsible for more muscle size and strength.

Running downhill on trails forces your quads to act as brakes while you descend. In contrast, running uphill puts more stress on your glutes, which helps your body negotiate climbs. Technical trails, or trails with a lot of peaks and valleys, engage your calves to stabilize and propel your stride.

Trail running adds sprints, jumping, and rapid cutting to the mix, stimulating those fast-twitch fibers and taking your lower body strength and power to the next level. With more time spent on the trail, you will not only find your glutes, quads, and calves growing more muscle, you’ll also likely notice that you’ve become a faster, stronger, and more explosive runner.

7. Trail Running Strengthens Your Joints

To top it all off, the increased strength and power you develop from trail running means more stable muscles and joints, which means fewer rolled ankles, fewer twisted knees, and more secure movements as you navigate the trails.

Since trails offer softer surfaces than hard asphalt, landings are more forgiving. Your feet experience less shock upon impact, which can be a game-changer for runners who need a break from pounding the pavement.

8. Trail Running Can Burn More Calories Than Road Running

Are you hoping to lose weight? Trail running is a surefire way to burn through extra calories compared to road running thanks to higher energy demands from navigating uneven terrain, maintaining balance, and scrambling up and down hills.

Although the exact amount of calories burned through trail running will vary greatly from person to person depending on a number of different factors, a good rule of thumb is about 10% more calories are burned for each degree of incline as compared to level road running.

A 10° hill means a whopping 100% increase in calories burned compared to road running on a level surface. This means that crazy hill on your local trail could be torching twice the calories every second you sweat your way up!

Mental Health Benefits of Trail Running

Your physical health is an important part of your life — but what about your mental health? Well, you can start trail running for mental health; this outdoor exercise can make you feel happier, more alert, and more actively engaged in your life.

9. Trail Running Makes You Smarter

Due to the high mental demands of trail running, it boasts mental benefits in addition to its positive health and fitness effects. Research shows that complex exercise activities involving a high cognitive demand increase measures of perception, working memory capacity, and spatial awareness in participants (proprioception).

In other words, your brain works faster, remembers more, and has a better sense of where your body is in space — all from simply running on a trail. If you want to build more mental agility, trail running is a fantastic challenge for both body and mind, with proven benefits to both.

10. Trail Running Can Help Manage Anxiety and Depression

Feeling stressed? Trail running may be just what the doctor ordered! Combining exercise, which has been proven to reduce symptoms of depressive disorders, and time spent in nature, which provides a variety of physiological and psychological benefits, trail running can be a powerful tool in managing anxiety and depression.

Trail running can:

• Reduce tension, anger, and depression
• Increase your energy
• Improve your overall mental health

The modern world is full of screens, ads, buzzing phones, and incessant background noise. Switching your run from a loud, urban environment to a quiet, secluded trail can make you feel less anxious and depressed. Taking some time away from everything to be surrounded by nature, relative silence and fresh air is good for your body and your mind. This is especially true when you pair it with the act of mindfulness (making a conscious effort to enjoy the present) and the practice of gratitude (making a conscious effort to name all the things you're thankful for). 

And there you have it friends. Hitting the trails from time to time is truly good for the mind, body, and soul. So get out there and see why so many people run Dogwood Canyon each year and leave the Ozark hills with smiles on their faces. By God's grace, I ran both Saturday and Sunday (Dogwood Challenge). I wasn't the fastest or the most graceful runner but I believe I was the happiest one out there. That’s the power of spending time in nature. 

 

Happy Running!

Display Control and Consistency

“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.” 1 Corinthians 9:26-27 NIV

In an atonishing story posted by Canadian Trail Running yesterday, it was reported that “The Tunnel Hill 100 in Vienna, Ill., has earned a reputation for producing world-record performances, and 2025 may go down as its most historic year yet. On Sunday, Ireland’s Caitriona Jennings and Anne Flower of the U.S. set new women’s world records (to be ratified) at the 100- and 50-mile distances, each running with remarkable control and consistency.”

The writer went on to say: At 45, Jennings, of Donegal, Ireland, was not only making her 100-mile debut but also running one of the best ultramarathon performances ever recorded. She covered the distance in 12 hours, 37 minutes and 4 seconds, breaking the previous world record of 12:42:40, set by Camille Herron on the same course in 2017. Jennings finished fourth overall, almost four hours ahead of the next woman. 

Averaging 4:42 per km (a 7:43 pace!) across the 160.9-kilometre route, she ran an extraordinarily evenly-paced race….

Earlier in the day, Anne Flower of Colorado Springs crushed the women’s 50-mile record, clocking 5 hours, 18 minutes and 57 seconds to surpass Courtney Olsen’s2024 mark of 5:31:56, which had replaced the legendary Ann Trason’s record of 7:00:48, set in 1991.

Flower averaged about 3:58 min/km mile (a 6:23 pace!)  and, like Jennings, stayed remarkably consistent throughout the race.

Wow right? Not only were these two ladies fast, but they were consistent and self-controlled. This discipline was crucial in their race strategy and it paid off for them. After all, what good is talent if you don't have the discipline to hone it? 

This discipline to stay on course and run the race well is the exact discipline Paul was talking about when he said “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.”

Paul was clear that he didn’t enter the race as a runner who would be satisfied with a half-hearted effort that would merely earn him a participation trophy. Paul was running to take home the gold and to give his all in service to God—and he was determined to compete according to the rules so that he would not be declared ineligible for the prize that awaited him.

“Do you not know that in a race all the runners run, but only one gets the prize? Run in such a way as to get the prize. Everyone who competes in the games goes into strict training. They do it to get a crown that will not last, but we do it to get a crown that will last forever.” 1 Corinthians 9:24-25

Furthermore, the “therefore” in verse 26 took into account what Paul said previously in verses 24 and 25--that we are to "run in such a way to get the prize." To do this would require extreme self control, "strict training," and spirit-led consistency. The believer would have to make every attempt to stay on course—using their time wisely to train in the Word, utilize their talents to the fullest, and consider all worldly treasures to be trash when compared to the surpassing glory of knowing Christ and making his great Name known. This is the way a successful athlete thinks and this is the way we must think as well. 

So, take a good look at your daily training regimen my friend. Are you half-heartedly training to gain a participation trophy or are you undergoing strict training so as to get the prize? Be sure it’s the latter since it’s the only prize that will last forever.

Heavenly Father, thank You for reminding us that only those who follow You in this life will inherit the next life. Help us to be found faithfully training and serving You Lord that we might not become disqualified by going off course and would reach the finish line and be awarded the crown of righteousness that awaits every believer. It’s in your precious name we pray Jesus. Amen.

Happy Running!

Nature Teaches us so Much

"For since the creation of the world God’s invisible qualities—his eternal power and divine nature—have been clearly seen, being understood from what has been made, so that people are without excuse." Romans 1:20 NIV

To say that Saturday was a great day would be an absolute understatement. By God's grace, I was able to complete the Dogwood Canyon 50k trail run--a run known for it's massive elevation gain and rocky terrain. The weather was absolutely perfect (was able to run in a tank top and shorts), the trails were lined with the vibrant colors of fall and countless streams and water crossings, and the sounds of nature were all around. But the best part? Before the race began, I had the honor of delivering the message at the worship service the Bass Pro Shops Fitness Series offers its participants. And this is what I said:

"Good morning runners!! The Lord is blessing us with some awesome temperatures for today’s run and, if you’re new to Dogwood Canyon, you’re going to discover that God’s many blessings will be scattered everywhere along the trails as well. That’s one of the things I love so much about this Nature Park and one of the main things that has had me coming back year after year for more than a decade.

The colors of fall will be all around us and will serve as a testimony to not only the presence of God in this place but to His attention to detail and His ability to make all things beautiful and sustainable.

This is an important reminder for many of us who spend the majority of our time away from the solitude of nature. We can easily forget that our God is not only the God who makes big things like the sun, the moon, and the stars…

but is the God who makes streams flow from the mountains into the valleys, provides food for all creation, and causes all of nature to work together in perfect harmony as well.

That’s why the careful study of nature can tell us so much about the One who created it and renew our awe and love for Him….

This is something Romans 1:20 tells us, saying that “For since the creation of the world God’s invisible qualities—his eternal power and divine nature—have been clearly seen, being understood from what has been made, so that people are without excuse for not knowing God.”

One of these invisible qualities we will “re” discover today if we pay attention is that God is not only the Supreme Creator of the Universe but that all that He has made, in its purest form, shows that He is good and worthy of all praise…

This is something I hope you’ll think about as you pass by the canyon’s creeks and study the color of the water—water that’s a beautiful blue.

Interestingly enough, colors have meaning in the Bible and the color blue signifies the Healing Power of God among other things—something that doesn’t surprise me since nature has the unique ability to heal our hearts and minds.

Now back to the blue water… in a blog on Dogwood Canyon's webpage, the writer addressed the question many people have asked…what makes Dogwood's water so blue?

This was the response:

Nestled along the Missouri-Arkansas border, Dogwood Canyon Nature Park is a sanctuary of waterfalls, limestone bluffs, and winding trails. But one of its most captivating features is the vibrant turquoise water that flows through the canyon’s creeks.

Visitors often pause, wondering: Why is the water so blue? And no, it isn’t dyed. To answer that, we need to dive beneath the surface — into the geology and chemistry that shape this stunning landscape.

At the heart of Dogwood Canyon’s glowing waters is limestone, a sedimentary rock rich in calcium carbonate. As water flows over and through this rock, it picks up microscopic mineral particles. These particles don’t just float; they interact with sunlight in a fascinating way. 
When sunlight hits the water, the calcium carbonate crystals scatter light, especially the blue and green wavelengths. This scattering effect gives the water its distinct turquoise hue, similar to what’s seen in other limestone-rich rivers like the Little Colorado River and Buffalo River.

It’s not just the minerals that make the water beautiful — it’s also the clarity. Limestone acts as a natural filter, removing impurities as water seeps through the rock. The result is crystal-clear water that allows sunlight to penetrate deeply and reflect off the pale stone below, intensifying the blue-green effect. On sunny days, this clarity creates a mirror-like surface that seems to glow from within.

If you think that’s amazing, consider what the writer went on to say about the water…. Beyond its beauty, the water in Dogwood Canyon supports a thriving ecosystem. The cool, mineral-rich streams are home to rainbow trout, aquatic plants, and a variety of native species. The balance of temperature, oxygen, and minerals creates an ideal habitat for life to flourish.

Can you envision a bit of God’s “invisible qualities—his eternal power and divine nature” from that description?

I myself thought about that description and what the Word tells us… that God is our Rock, our fortress, and our salvation. And like the limestone that purifies, “ If we confess our sins, he is faithful and just and will forgive us our sins and purify us from all unrighteousness. (1 John 1:9).

And then we have this… the one who delights themself in the Lord…. That person is like a tree planted by streams of water, which yields its fruit in season and whose leaf does not wither—whatever they do prospers. (Psalm 1:1-3) in other words, the person who trusts in God flourishes under His care just as the trout do! Is that amazing or what?

So, run with joy today, as You consider the works of His hands friends. My prayer is that you will feel His presence in such a way throughout the course of your race that you can’t help but burst out in praise the way I always do! After all if all creation sings His praises, shouldn’t we sing them too?"

And you know what? You don't have to be a runner to reap the benefits of getting out in nature. As we know, the Lord reveals Himself through the Word and the World. So make time every day to go for a walk in the great outdoors. The benefits you'll reap will be way more than just physical ones.

Heavenly Father, thank You for the way you reveal who You are to us. Help us to continually seek You each and every day Lord that we might grow closer to You and, in doing so, impact a world in desperate need of the salvation that only You can provide. Help us to be a shining light in this dark world. It's in your precious name we pray Jesus. Amen.

Happy Running!

Expect to Have Trouble

“‘I have told you these things, so that in me you may have peace. In this world you will have trouble. But take heart! I have overcome the world.’” John 16:33

In an inspiring story titled “Last runner to finish New York City Marathon shares harrowing journey to triumph” published by ABC News Wednesday, it was reported that Juan Pablo Dos Santos crossed the finish line of the 26.2 mile iconic NYC race just after midnight on Monday morning. "It was a complete mental struggle where pain was present and only increasing," Dos Santos told ABC News Digital following the marathon this week, in an interview translated from Spanish to English.

Not long after midnight on Monday, Nov. 3, after more than 15 hours of running, Dos Santos was cheered across the finish line like a champion, becoming the final runner to complete the 2025 TCS New York City Marathon..

Dos Santos' journey to the Central Park finish line started long before Nov. 2.

On Sept. 8, 2019, Dos Santos lost both of his legs in a destructive car crash. "The [prognosis was] not good at all," he said. "There was reconstruction in my hip, in my pelvis, in what was left of my lower limbs, and the majority of the prosthesis specialists and traumatologists dared to say that I would never walk again." He sure proved them wrong!

"After passing the finish line, for about 10 minutes, it was as if the tiredness, pain and exhaustion were completely gone," he recalled. "I was just thinking about the purpose for which [I had run] this race ... and how many people were seeing this and being inspired and realizing that they can also fight to achieve their dreams."

Dos Santos said he wants his achievement to inspire people to chase goals that might feel unreachable.

"If any of those people feel that they are coming late to their dreams, if any of those people feel that it is too late to try those things that they love," he said, "this is the proof that no matter if you arrive last, you have to cross the finish line."

And, you know, when it comes to the race of life, Jesus, when speaking to the disciples about what they should expect here on Earth, made it clear that they (and all followers) would, without exception, face difficulties and suffering on their way to the finish line. Knowing they would be discouraged by the words, "In this world you will have trouble," Jesus went on to encourage them by saying "but take heart! I have overcome the world," Jesus was not only offering hope that their troubles could be "overcome" through faith, steadfastness, peace, and courage, but that they could actually work for the good of the one experiencing them and for those around them who would be witnessing their faith, steadfastness, peace, and courage.

 

“Consider it pure joy, my brothers and sisters, whenever you face trials of many kinds, because you know that the testing of your faith produces perseverance. Let perseverance finish its work so that you may be mature and complete, not lacking anything.” James 1:2-4

The latter purpose is the very reason we are told rejoice in our trials because, if we have placed our trust in Jesus Christ, we know that EVERY hardship we experience has a purpose! "Trials of many kinds" not only increase our perseverance but when we endure the “testing” of our faith with hope and a steadfast and unshakeable belief and trust in God, our faith is shown to be true! And this is what inspires the lost to seek Jesus.

You see, it’s easy to follow Jesus when life is sunshine and rainbows. Even those on the fence do that! But what about when it’s not? What about when tragedy strikes, the storm clouds move in, and a person's life is turned upside down? Those without a true faith in Jesus crumble, despair and lose all hope. But true believers, who are called to be set apart, praise God and continue to display a confident and joyful expectation of future good based on God's character and promises. Because that’s what God does!

“You intended to harm me, but God intended it for good to accomplish what is now being done, the saving of many lives.” Genesis 50:20

 
God takes those things the enemy intended to harm us with (sickness, disease, accidents, death, wayward children, stresses at our job, etc.) and works it “for good” in a way that only God can. That’s why believers must continue to trust even when they don’t understand! And continue to say, “Lord I don’t know why this trial has come upon me but I trust in your ability to bring good from it. Show me what my purpose is in this season of hardship Lord and give me the strength to fulfill it so that others might be inspired to seek You because of it.”

 

“I make known the end from the beginning, from ancient times, what is still to come. I say, ‘My purpose will stand, and I will do all that I please.’” Isaiah 46:10

“And we know that in all things God works for the good of those who love him, who have been called according to his purpose.” Romans 8:28

So, no matter what you’re going through today, trust the Lord my friend. Continue to praise Him in EVERY situation knowing that the One who knows “the end from the beginning” can and will work your situation for good as He has for every believer since the beginning of time. That’s a promise for all believers "who love him" and "who have been called according to his purpose." 

 

Heavenly Father, thank You for reminding us that You work all things for the good of those who love You and are called according to your purpose. Lord, if there’s someone reading this today, that is not a believer in You, I pray today is the day that they will make the decision to follow you with their whole heart so they will have the peace that surpasses all understanding in this world no matter what trial or tribulation might come their way and the confidence that one day they will spend eternity with You in heaven. It’s in your precious name we pray Jesus. Amen.

 
Happy Running!

We are Called to Lead by Example

“Follow my example, as I follow the example of Christ.” 1 Corinthians 11:1 NIV

In a heartwarming story titled “Blind Baltimore runner conquers NYC Marathon at age 66” published Tuesday, the writer reported that Jackie King, 66, finished the New York Marathon over the weekend with the help of guides from the Achilles Running Club in just over five hours, marking her fifth marathon completion. The UMBC alum and employee was diagnosed with retinitis pigmentosa in 2017, a genetic condition that gradually deteriorates the retina.

"I felt accomplished. I felt like, Wow, I did that because my goal was never to set a time. My goal is to finish well, and I finished well," King said….Despite her vision loss, King continues running with the support of guides who provide verbal cues during races.

"The two guys that I ran with for New York, one was on my right, one was on my left, and they will say, 'Jackie, come to your left, Jackie high knees, Jackie a little bit to your right,'" King said. At UMBC, where King serves as associate director of the U-RISE program, she mentors undergraduate STEM students. Jessica Hoffman, a UMBC senior, finds inspiration in King's determination.

"She not only overcomes challenges, but she exceeds expectations, I think, in a lot of ways. And so I think as students that's really inspiring because you want to hear from your mentor that, you know, they want you to succeed, but also it's amazing to see your mentor succeed," Hoffman said. Talk about leading by example!

Speaking of leading by example, if a person were to imitate you, can you confidently say that they would be imitating Christ? This is a very important question since, as believers, we are to be like Christ. Paul was so confident that his life reflected Jesus that he didn’t hesitate to say to the Corinthian Christians, “Follow my example, as I follow the example of Christ.”
Now this didn’t mean that Paul was perfect. None of us will be 100% like Jesus this side of heaven. What it did mean though, is that the sum of Paul’s life indicated that he was a follower of Jesus Christ. The way he walked and the way he talked showed that he loved the Lord with all his heart, mind, body, and soul.

“To this you were called, because Christ suffered for you, leaving you an example, that you should follow in his steps.” 1 Peter 2:21

And while it's true we must all ultimately look to Jesus for our example, this world (much like the ones in Paul’s day) needs modern day examples. It needs men and women who exhibit the attributes, attitudes, and actions of Jesus to help them discover the way to true freedom and salvation. Sadly, few people today are able and willing to say what Paul said. Instead, because of compromise and ungodliness, they are quick to say, “Don’t look at me, look at Jesus.” And look at where that has gotten us! With fewer and fewer godly examples to follow, countless people turn to singers, rappers, actors, and social media influencers as their examples to follow. 

“Follow God’s example, therefore, as dearly loved children.” Ephesians 5:1

But the Bible is very clear that each and every true believer is called to “follow God’s example… ” In this way, we will be shining lights in a dark world. Paul strove to follow God in every area of his life and, therefore, knew he was a good example to imitate. He also knew that it was not “Paul” who was a worthy example, but “Paul the follower of Jesus” who was the example—setting a limit and a direction on the way we imitate others. Just as I also imitate Christ (NKJV) has the idea of “follow me as much as you see me following Jesus.”

Of the importance of having Christ-like examples to follow, Puritan William Bates wrote, “Precepts instruct us what things are our duty, but examples assure us that they are possible… When we see men like ourselves, who are united to frail flesh and in the same condition with us, to command their passions, to overcome the most glorious and glittering temptations, we are encouraged in our spiritual warfare.”

So, seek to be so much like Jesus my friend that you can confidently say to others, "Follow my example, as I follow the example of Christ." In a world in desperate need of godly role models, you'll make an indelible mark on those around you that will have ripple effects for generations to come. 

Heavenly Father, please help us to be like You that we might shine like stars in a dark world. Lord, in a world filled will role models that are leading people astray, help us to understand why it’s so important for us to follow your example so that we would lead the lost to You and they would find the true freedom, salvation, and purpose that’s only found in You.  It's in your precious name we pray Jesus. Amen. 

Happy Running!

BASS PRO MIDWEEK MOTIVATION - Now What?

Hello runner friends!

Welcome back to the Bass Pro Fitness Series

MIDWEEK M😊TIVATI😊N blog!

Now let's get started by talking about a question that many runners who crossed the Bass Pro finish line on Sunday are asking today.. "What now? Now that I've reached my goal, what's next?" These are legitimate questions when you stop and think about what your life has been like for the past several months. Training (and everything that goes along with it) has been a high priority and your body has been flooded with feel-good chemicals. You now have lots of free time and are coming down from the "high" of  achieving your desired aim and result. So what do you do? 

As a longtime runner, this is a question I had to answer for myself many years ago after completing my first 26.2 mile race. I was riding "high" for a few days and then a cloud of depression started to make its way in. I remember thinking to myself, "What's going on here? Why am I feeling down?" And then it dawned on me. My dream of finishing a marathon had led me to embark on six months of intense training that had changed the way I was living. I went to bed earlier, I ate better, I developed better time-management strategies, and I spent more time with friends who would help me reach my goal. So, as you can imagine, I was left with sense of being lost after I crossed the finish line—a feeling I named PMDD (Post Marathon Depression Disorder).

Thankfully, though, PMDD has a cure and I was glad I found it! And the cure was to find another goal and then to work towards it. For me, it was to sign up for another marathon. Once I registered and started a new training cycle, the fog lifted and I was back in business! That being said, as a runner and running coach, this "disorder" is something I like to warn runners about so they, like me, aren't left wondering why they might be feeling down days after crossing the finish line. 

Which is one of the reasons I love pacing the Bass Pro Marathon so much. The vast majority of those who join our pace group (Jody Rhoades, pictured above with me, has been my longtime co-pacer) are first timers. Which means Jody and I not only get the blessing of encouraging them to finish but have the opportunity to pass on recovery tips as well. This was something we did with Callie Baxley and the two other first-timers in her group. Jody and I came upon them at mile 24 as they were walking. As we neared, we yelled, "Come and join us!" When they said they just didn't have anything left in the tank, we assured them that they did--they only needed some motivation to bring it out. And sure enough they followed us, enjoying the walk/run intervals we were doing, and had a great time over the course of the next two miles before we kicked them out of the nest and told them to sprint to the finish line. 

Before they went on their way, though, I told them that they should all sign up for another marathon soon (and for next year's BP Marathon as soon as registration opened back up as well) so they could avoid the dreaded PMDD. To that, they all said, "No way!" Laughing, I said, "I will personally lay down a Benjamin right now betting that at least one of you will run another marathon." Boy did we all have a laugh over that one!!! I also told them to, in anticipation that I would be proven correct, write down everything they did right, what went wrong, and how they could have a better experience WHEN (not if) they ran their next marathon. 

I was laughing once again when I received a DM from Callie early Monday morning that read: 

Okay, I don’t know if you remember me but you picked me up at mile 24 of the marathon yesterday. You got me through that race and I’m so thankful for you and Jody! You guys were so fun and really are the reason I finished that race in the time I did. I’m sitting at work talking with my friend that did the full as well with me and we are already like okay we did all these things wrong…. We need to do another one the right way and are very intrigued by your pacing strategy. Was wondering what exactly you did for the pacing because our 5 minute running 1 minute walking made us hit a wall at 18 miles. Hasn’t even been 24 hours and already thinking what I could have done differently and rolling my eyes at myself thinking about you saying “I’d put a Benjamin down that one of you will do another one” and I was like absolutely not. 

My response? "Oh my goodness I totally remember you! This made me laugh!! we were so meant to run into you and your gang. What fun we had!! And I knew I would win that bet on the Benjamins lol”

After chatting some more, Callie said, "For my new goal I would say I learned a lot through my first marathon! There’s lots of things I would do differently. I would change up my training a bit. I didn’t do any strength training and I think that was part of the reason my legs were as sore as they were. I’d incorporate more strength training on my legs with the running. As far as the marathon itself I love the pacing strategy you and Jody used. I would like to try that strategy from the beginning. Your energy, enthusiasm and just the pace you used from the beginning I think could help me a lot for next years bass pro marathon and hopefully keep me from hitting that wall I hit at mile 16. Honestly I would love to just run with you guys the whole time. Then if I have anything left in the tank at the end take off." 

Do you just love that or what? Did you notice that Callie is already geared up for next years Bass Pro Marathon? And I have no doubt that she will use what she's learned from this years BP Marathon (and will learn from the races she will do before the 2026 event) to help her finish with less pain. And I do hope she will join our pace group next year! I told her that she could stay with us until mile 25.5 and then Jody and I would kick her out of the nest again so she could sprint down the finish line! Funny right? Speaking of funny, check out Callie's video documenting her experience. As she said in her post, "Enjoy this little video clip — one for each mile. You can literally watch the giggles and smiles fade as the race went on. Let’s not do that again… lol." 

And there you have it friends. Whether you completed the 5k, the Half Marathon or the Full Marathon on Sunday, I hope you'll make a new goal and begin to work towards it. You'll not only keep the upward spiral of fitness going, you'll avoid the pitfalls of falling into a running rut and staying there. So, get moving this week and get signed up for another event.... And, of course, be on the lookout for when the 2026 event registration opens up and get registered! Happy Running!

Have a God First Philosophy

“but grow in the grace and knowledge of our Lord and Savior Jesus Christ. To Him be the glory both now and forever. Amen.” 2 Peter 3:18 NKJV

In an interesting story published yesterday by businesswire titled “Brooks Running Continues to Deliver Double-Digit Growth Globally,” it was reported that powered by performance and a runner-first philosophy, Brooks posts 17% revenue growth in Q3. Brooks Running achieved its ninth consecutive quarter of year-over-year growth, increasing revenue by 17% in Q3 as all regions and channels delivered double-digit gains. A leader in performance run, Brooks accelerated global expansion efforts, growing year-to-date revenue by 23% in Europe, Middle East, and Africa (EMEA) and 82% in Asia Pacific and Latin America (APLA) over the same horizon last year. Brooks’ unwavering focus on runners continues to strengthen its position on the global stage as the running category expands worldwide.

“Our entire global team wakes up every day thinking about the runner – how they move, what they feel, the experience they desire and expect from their Brooks gear,” said Dan Sheridan, Brooks Running CEO. With that mindset, it’s not surprising that they would be experiencing so much growth.

This growth mindset that’s always looking to become better is the same mindset believers should have. Hence the reason we are told to “grow in the grace and knowledge of our Lord and Savior Jesus Christ.” And obviously to do that means we must seek to know Jesus by waking up every day thinking about Him and reading the Bible so we will know what He desires and expects from us. It’s a mindset that puts Jesus first and keeps an unwavering focus on becoming more like Him.


You can be sure that developing this mindset will pay off in more ways than one. You see, the more a person grows in their knowledge of Jesus, the more they will live to bring Him glory. And when they live to bring Him glory, they can’t help but be the salt and light (making things better and brighter for others by bringing out the God flavors and God colors to the world) every follower of Jesus is called to be--impacting a world in desperate need of saving. 


So, seek to develop a God-first philosophy with your whole heart my friend. Put Him first in all things and you will reap rewards and success in your Christian walk far beyond comprehension.


Heavenly Father, thank You for reminding us that in all things we are to put You first. Help us to develop this discipline so that we would not only walk the righteous path ourselves but would lead others to walk it as well. Give us a passion to seek your word each and every morning Lord that we might grow and thrive. It’s in your precious name we pray Jesus. Amen.


Happy Running!

Run With Joy

"Therefore, since we are surrounded by such a great cloud of witnesses, let us throw off everything that hinders and the sin that so easily entangles. And let us run with perseverance the race marked out for us, fixing our eyes on Jesus, the pioneer and perfecter of faith. For the joy set before him he endured the cross, scorning its shame, and sat down at the right hand of the throne of God." Hebrews 12:1-2 NIV

"Good morning friends! Who’s ready for a great race today?" This is the question I asked before the pre-race devotion I was blessed to give before yesterday's Bass Pro Marathon/Half event. With the near record cold temps in the starting line, I went on to say," Now if this has you saying. 'Melissa, I don’t feel ready and in fact if I’m honest I’ll admit that I’m totally regretting my life choice to be here right now. It’s so cold, I’m so tired and I have so many miles ahead of me,' You’re not alone."

And here's the rest of the message I shared...

"But get this, in all of my years of being both a runner and a running coach I have NEVER ever met anyone who regretted completing a half marathon or a marathon. And I mean NEVER. On the contrary, every finisher spoke about the lessons they learned by sticking it out, the grit they obtained that still serves them well, and the pride they have in themselves for completing such a monumental task.

Which means the regret you are feeling right now over the choice you made to sign up for this race (which is going to be amazing by the way) will be replaced by joy, happiness, and celebration when you cross the finish line. But crossing the finish line isn’t guaranteed and regret makes a very hard pillow. And I promise you… if you choose to give up before you reap the reward of your months of training, you WILL regret it. Which is the very reason that it would serve you well to make the determination NOW that you WILL make it to the finish line… no matter how much you might feel like stopping before you get there. And not only that you WILL make it to the finish line BUT that you WILL make it to the finish line with a SMILE on your face.

That you will RUN WITH JOY!! As it says on your running bib!!!

Because this is the deal friends…. the Bible is clear that no one knows what will happen tomorrow… our lives are but a mist that appears for a little while and then vanishes (James 4:14). Which means if we are to live a life free from regrets, we must make the most of every day we have… and since we have today, let’s make the most of it!! Isn’t it amazing how running teaches us such amazing life lessons?

On that note, I want to share a message I received on Friday from my dear friend Phillip who I’m proud to say is running his first full marathon today. He said “I'm running my first ever full at Bass Pro this Sunday. I was wondering if you’re going to be able to say the prayer and if you had any advice for me to help me get to the finish line? Anything you may tell people on the first go around?”

And this is some of what I told him and what I would tell everyone attempting a race whether it was their first or one hundredth go around… “First of all… congratulations on making this decision,” I said. I have NEVER met one person who regretted running a marathon or half marathon. Not one! I have however met people who regretted dropping out or not even showing up. That being said… determine that you WILL finish and then give God all the glory. Life is too short to not attempt big things.

“And then remember,” I went on to say…you don’t HAVE to run the race, you GET to run the race. God gave you the ability so trust Him to get you through and to teach you lessons along the way. Crossing the finish line will change you in ways that nothing else can. So run the race with joy and take in all the sights and sounds. We aren’t guaranteed tomorrow so make the day count…

And I would like to add this to what I told Phillip….

If you are a believer, you aren’t running the race alone. Obviously you will have 4,000 runners with you and countless spectators around you but believers have something even greater to encourage us…

Hebrews 12:1-2 tells us that we are surrounded by a great cloud of witnesses…. These are the saints that have gone before us and persevered through the many hardships and trials of life to make it to the finish line and now serve as examples for us to follow. In light of that example…let us throw off everything that hinders and the sin that so easily entangles us today. And let us run with perseverance the race marked out for us, fixing our eyes on Jesus, the pioneer and perfecter of faith.

And this is where it gets good…for the joy set before him he endured the cross, scorning its shame, and sat down at the right hand of the throne of God. Did you get that JOY part? JOY was crucial to finishing! Why? Because Joy produces perseverance and perseverance produces steadfastness and steadfastness will get you to the finish line one step at a time.

So once again, run with joy today! Run with a smile on your face as well because, as science proves, running while smiling lessens a persons perception of pain and makes the mind happy! Which then makes the heart happy! And when the heart is happy, the legs are happy and when the legs are happy, they will get you to the end. And that’s where all of your hard work will pay off and you will reap the rewards of your labor. And that’s also where the food and party is!"

"I have fought the good fight, I have finished the race, I have kept the faith. Now there is in store for me the crown of righteousness, which the Lord, the righteous Judge, will award to me on that day—and not only to me, but also to all who have longed for his appearing." 2 Timothy 4:7-8

And you know, running with joy isn't just crucial for finishing a marathon, it's crucial for finishing the spiritual race of life as well. You see, as believers, we will all face trials, tests, tragedies, and troubles. But we must press on, knowing that, like Paul, we will one day reap a reward far greater than we could ever imagine for doing so. We will receive "the crown of righteousness!" And we do this by following the example of Jesus who "for the joy set before Him" endured pain and suffering beyond imagination to finish the work the Father had given Him. Let us be found just as faithful!

Heavenly Father, thank You for reminding us that we can be joyful in all situations by keeping our eyes on You and remembering that there is in store for us a crown of righteousness when we reach that final finish line. Help us to be found faithful Lord that we might do our part in making heaven full and working hard until the day You call us home. It's in your precious name we pray Jesus. Amen. 

Happy Running!

*On a side note, Phillip (pictured above) ran with joy, completed his first marathon, and gave God all the glory!!!