thejoyfilledrunner
I am a runner striving, as the apostle Paul wrote in Colossians 3:17, to (joyfully) do everything, whether by words or actions, "in the name of the Lord Jesus, giving thanks to God the Father through him."
Sunday, July 6, 2025
God Restores Like Cool Wind on a Hot Day
Thursday, July 3, 2025
Let us Celebrate the Freedom Christ Provided
"For freedom Christ has set us free; stand firm therefore, and do not submit again to a yoke of slavery." Galatians 5:1
With Independence Day upon us, you might be noticing the many flags on display as you head out for your morning run. And if you've chosen, like many other runners, to participate in a 4th of July race, you might even see runners wearing red, white and blue while carrying it. You could safely say then that most Americans are still pretty proud of that 'ole flag'. I know I am! And with good reason. You see, 'Old Glory' represents the day our country's founders declared independence from Great Britain. Did you know, though, that each part of the flag stands for something? The 50 stars stand for the 50 states and the 13 stripes stand for the 13 British colonies which declared their independence on July 4, 1776. The colors also stand for something. The white vertical stripes signify purity and innocence, the red hardiness and valour and the blue signify vigilance, perseverance and justice.
Speaking of flags, there is another flag that should be displayed with pride too… the Christian flag. You see, this flag represents the day believers were granted the greatest freedom of all... deliverance from the power of sin. The shade of red on the cross symbolizes the blood that Jesus shed on Calvary. The blue canton represents the waters of baptism as well as the faithfulness of Jesus, and the white represents Jesus' purity. Regardless of their differences in appearance though, these flags together serve as a reminder that we are “One Nation Under God,” and a country that’s been blessed by the Creator Himself.
So, in the words of John Adams (a signer of the Declaration of Independence) as penned in a letter to his wife 250 years ago, let us commemorate this day “as the day of deliverance, by solemn acts of devotion to God Almighty” and let us solemnize the day “with pomp and parade, with shows, games, sports, guns, bells, bonfires, and illuminations, from one end of this continent to the other, from this time forward forevermore.” And might I add… let us go for a run (or walk) as we count our blessings and thank our God for allowing us to live in the greatest country on earth.
Happy Running!!!
Wednesday, July 2, 2025
Live Out Your Deep Purpose
“I have brought you glory on earth by finishing the work you gave me to do.” John 17:4 NIV
In an inspiring story titled “74-year-old Duluth runner ‘gave it his all’ after dropping out of 100-mile race” published by NorthernNewsNow on Monday, it was reported that Duluth area runner Michael Koppy, who was attempting to break an ultra running record out in California this past weekend, was disqualified after 30 miles, or 9 hours into the race, for coming into an aid station just a few minutes after the cut-off time. Koppy, age 74, was aiming to become the oldest person to ever complete the Western States 100-mile endurance run. In a message, Koppy’s wife says what matters is the years of training, the countless qualifying races, the early mornings and the deep purpose that carried him to the start line. Koppy says he gave it his all, but that the course was very technical, which slowed his pace. Of the six runners over the age of 70 that started the race, only one crossed the finish line.
Tuesday, July 1, 2025
BASS PRO MIDWEEK MOTIVATION - Narrow your Focus to Run Faster
But... as much as I willed my new shoes to make me faster than my old ones, I'm not quite sure if it worked. It did however make me smile as I came across an article later that afternoon titled, "Want to run faster? Change where you look." And of course, I said "Yes I want to run faster!" Which is the very reason I intently read the rest of the write-up published by Canadian Running Magazine. The writer started off by saying, "You probably don’t need a new pair of carbon-plated shoes or a fancy lactate threshold test to run faster in a race or workout. According to a new study published in the Personality and Social Psychology Bulletin, simply changing where you look while you run might help you push harder and finish faster."
So here we go! If this had your imagination piqued as it did mine, here's what else you need to know if you want to run faster...
Stop scanning the sceneryA team of psychologists, including researchers from NYU, Creighton and Rutgers University, found that narrowing your visual attention (a.k.a. locking your gaze on one fixed point ahead of you) can make a measurable difference in how fast and hard you run. The idea is simple: instead of admiring nature or checking out your wild spectators, aim to focus on one spot ahead, and then move that spot forward as you go. The closer you get to your goal, the more you narrow in.
The researchers call this strategy attentional narrowing, and in their tests, runners who used it consistently ran faster and spent more time working at a higher heart rate than those told to take in the wider view. In short: less sightseeing results in better performance. “By increasingly narrowing attention as a runner moves from earlier to later stages of a run or race—like locking in on a target, then finding another after you pass the first, and eventually the finish line—they run faster, raise their heart rate, and perform better,” explains Emily Balcetis, one of the study’s authors.
Across six studies, researchers found that faster runners and those with more racing experience were more likely to use this strategy naturally. The good news is that it’s a learned skill. Whether you’re gunning for a PB or just trying to survive your next tempo run, narrowing your focus is something you can start practising today. This isn’t tunnel vision; it’s more like a form of mental pacing—an intentional way to regulate your effort, without overthinking splits or form.
Use it when it counts
To see if the strategy held up in practice, researchers ran a few short-distance experiments using real runners. Some were told to keep their gaze wide, others to focus on a fixed point—either through the whole run or just toward the end. Across the board, those who narrowed their focus ran faster. They also spent more time with their heart rate above baseline, which suggests they were working harder, even if they didn’t feel like they were. A small shift in where you look turned out to have a real effect on how much you could give.
Focusing your eyes on one spot instead of scanning your surroundings might be more powerful than it sounds. It’s a low-effort, no-cost way to push a little harder when things get tough. Next time you’re grinding through a tough interval or closing in on the finish, try locking your gaze ahead, and you might be surprised what your legs still have left.
And there you have it friends. Marathon Weekend will be here before we know it. Which means if you want that fall PR, the time to thrive is now. So, whether or not you have a new pair of shoes, try these tips and see if you can shave a few seconds off your mile time. Over the course of 3.1, 13.1, or 26.2 miles, those seconds will add up and you'll be rewarded with a Personal Record. Happy Running!
Monday, June 30, 2025
Run from Sin and Run to God
“She caught him by his cloak and said, “Come to bed with me!” But he left his cloak in her hand and ran out of the house.” Genesis 39:12 NIV
In a story titled “Runner beats train to summit of Mount Washington” published by WMUR9 News out of New Hampshire, it was reported that “A runner from Colorado beat a train to the top of Mount Washington on Saturday. Joseph Gray, of Colorado, was among about 400 participants in this year's Race the Cog event. He beat the 9 a.m. Cog Railway train to the top of the summit, according to Northeast Delta Dental President and CEO Tom Raffio. Raffio said Gray was the only runner to beat the train. He completed the race in 39 minutes and 54 seconds. Gray had to run through fog and light rain on steep terrain to complete the run. By beating the train, he got a $1,000 bonus from Northeast Delta Dental, Raffio said. Gray also beat the lead Cog train in 2022. Raffio said beating the lead train to the summit has only happened twice during the event, and both times it was Gray who accomplished the feat.” Wow right?
Sunday, June 29, 2025
Let Laughter Fill your Mouth
“When the Lord brought back the captivity of Zion, We were like those who dream. Then our mouth was filled with laughter, And our tongue with singing. Then they said among the nations, “The Lord has done great things for them.” The Lord has done great things for us, And we are glad.” Psalm 126:1-3 NKJV
In an interesting story titled “'Runner's face' and why running makes you look older, according to experts” published over the weekend, the writer said “Athletes benefit from the many positive effects that exercise has on the body both internally and externally. However, there are also some negative aspects that, depending on the sport and the person practicing it, may affect the individual more or less. This is the case, for example, of the so-called 'runner's face'. This is the term used to describe in a colloquial and simple way the facial changes experienced by many regular long-distance runners. These changes are characterized by a thinner and older appearance, loss of volume in the cheeks and cheekbones and the appearance of more pronounced wrinkles.”
Thursday, June 26, 2025
Your Value is Not in What You Do
"Are not two sparrows sold for a copper coin? And not one of them falls to the ground apart from your Father’s will. But the very hairs of your head are all numbered. Do not fear therefore; you are of more value than many sparrows." Matthew 10:29-30 NKJV
In a story titled "Olympic runner dropped by sponsor over low social media following" published on June 26, it was reported that Daniel Ellis Roberts, an American athlete who won silver in the men's 110 m hurdles at the 2024 Paris Olympics, was dropped by his main sponsor due to a lack of social media appeal, although he has more than 23,000 followers on Instagram. Further illustrating the sad state that our world is in, Roberts said "These brands prioritize marketing above all else. Being at the top is influential, but if you're at the top and don't have many followers, you're not commercially profitable and your results won't have much value." Roberts ran 13.09 seconds to finish second behind Grant Holloway (12.99) in the Olympic final. Earlier that year, he broke the 13-second mark for the first time with a 12.96-second performance in Eugene. Despite these achievements, Roberts said his contract with a major sportswear sponsor was not renewed. "I know this because after my best year, winning an Olympic silver medal and breaking the 13-second mark for the first time, my sponsor dropped me, and I've had to live off prize money for the past six months. It's a shame, but with the way athletics is going, athletes have to focus on more than just competing well."