Stop suffering in silence

“Get all the advice and instruction you can, so you will be wise the rest of your life.” Proverbs 19:20 NLT

In an article published earlier this week by Runners World magazine titled, “Lower Back Pain When Running? Here’s How to Treat It,” the writer said “Stop suffering in silence. Here’s how you can identify and address your lower back pain the next time it bothers you.” They went on to say, “It can be hard to find the exact culprits for your lower back pain, especially if you normally suffer from it. For runners, common causes of lower back pain include improper form, weak muscles, and possibly more severe issues. If you’re experiencing bone- or muscle-related lower back pain when running, there are stretches and exercises you can do to relieve the discomfort you’re feeling.” The takeaway from the article? There’s no need for a runner to suffer from back pain when they can seek sound medical advice that will lead them to the correct treatment and cure for their pain. 

And you know, it’s not just runners who suffer in silence from lack of sound advice, many Christians do too. You see, many believers in our world today are experiencing spiritual and emotional pain—pain from past sin, trauma or guilt among other things—pain they keep inside for fear of judgment, ridicule, ostracism, or being misunderstood. But the truth is this... God gave us our brothers and sisters to provide “advice and instruction” to help us deal with and work though our pain. Which is the very reason Solomon advised us to “get all the advice and instruction” we can so that we can gain the wisdom to treat or avoid those things that cause us pain.

So if this has you saying to yourself, “she’s talking about me today,” take heart my friend. You don’t have to suffer in silence, and you shouldn’t. Call up a trusted friend or mentor today who is mature and rooted in the Word and allow them to give you the “advice and instruction” you need to rid yourself of the pain you were never intended to carry. You’ll be so glad you did. 

Heavenly Father, thank You for the reminder that there’s no need to suffer in silence when we have co-workers in the faith that can and will give us good, godly advice and instruction. Help us to swallow our pride and to seek these people out when we are hurting Lord that we might be refreshed and restored. It’s in your precious name we pray Jesus. Amen.

Happy Running!!!

BASS PRO MIDWEEK MOTIVATION-Intentionally prepare to crush your resolutions

Hello runner friends!

Welcome back to the Bass Pro Fitness Series

MIDWEEK M😊TIVATI😊N blog!

Now let’s get started by talking about what lots of people are talking about this week... New Years Resolutions or, as defined, firm decisions to do or not to do something. And for runners, these eight firm decisions are some of the most common ones made every year. Let's take look at them and then discuss the two things every runner will need to BE to make these resolutions (or whichever ones you have made) a reality... prepared and intentional. Embracing both of these characteristics is extremely important. After all if we fail to prepare, we prepare to fail right? So now's the time to intentionally start putting things into place to ensure that your resolutions have the greatest chance of becoming a reality. Now’s the time to intentionally prepare to..... 

#1: START RUNNING CONSISTENTLY
Let’s be honest, staying consistent with anything for a long period of time is tough, but consistency is what creates improvements and change so keeping to a consistent running schedule is a great resolution for a runner of any skill level. The first step to running more consistently is to find your motivation. Find what drives you and think about that every time you step out for a run. Don’t be defeated if each day your run feels a little different, start slow and just get your body moving! With running consistently comes setting a pace that allows you to stay consistent and one that you can maintain every time you run. Don’t get caught up with how fast you are going, just set a comfortable pace and stick to it. This will help running consistently be more achievable.

#2: EXPLORE NEW PLACES AND/OR RUNNING SURFACES
Speaking of consistency, many runners run the same routes and do the same running workouts time after time. This year, vow to venture out! Go on a trail run or find a unique new workout that will create some variance in your run routine. My friend, Gretchen, and I did a 50k last week doing laps around a high school track for my birthday and had a blast! If that sounds boring, think again. We had so much fun that we will definitely do it again in the future. And if you’re normally a track or treadmill runner, take it to the roads and find some hills to add variance and spice. Try running intervals or go on a tempo run, whatever you need to do to change it up and keep it interesting as well. 

#3: GET ACCOUNTABLE
Not being held accountable is one of the biggest reasons that our New Year’s resolutions blunder. Find an accountability partner, app, or other way to hold yourself accountable with your running routine. Having someone or something that is constantly reminding and supporting you will help keep you running on track. With social media, you'll find that it's easier than ever to find groups and other runners to keep you accountable, even if they aren’t physically running with you. Another way to stay accountable without the use of another person is to literally schedule your run into your day whether that be through penciling it in on your agenda or putting it on your phone calendar. Having a dedicated time slot to running will help you prioritize it just as you would any other important meeting or commitment. 

#4: RUN FASTER
If you're a skilled runner, make 2022 the year you push your pace! As you might already know, we runners often get comfortable at a pace (guilty!) and float through the motions of running, sometimes for years. But in order to progress, you have to challenge yourself. Try to beat your pace by whatever margin is attainable for you. Some ways to increase your endurance and as a result, your speed is to do different types of workouts like tempo training, interval training, and hill training. And don't forget about fartleks. They're totally underrated for helping gain speed. 

#5: RUN FARTHER
Run farther. If you've been running for a while, slowly increase your mileage weekly. A good rule of thumb is the 10% rule. Take the mileage you ran the previous week and increase it no more than 10% each week. This will help you gradually increase your mileage at a reasonable rate.Although this 10% rule is not the best way to increase mileage for every runner, it will help you gauge how to gradually push yourself to go farther. Find your mileage “sweet spot” or the amount of miles where you know you feel comfortable then push past it! No matter what achievable new year’s running resolution you are setting for yourself this year, just make sure to stick with it and keep on running! And when you've finished one distance, think about increasing it again. Perhaps a marathon is in your future? Or even an ultra marathon? That's after the 5k, the 10k and the Half Marathon (in that order) of course. 

#6: STRETCH EVERY DAY
Stretching: something most runners would rather skip. Stretching every day can seem a bit excessive but it's a good habit to get into. Stretching not only lengthens our muscles and joints, which helps to prevent running injuries but helps to reduce soreness, especially for the runner who is consistent in their training. Make it a goal to stretch your muscles everyday, your body will thank you!

#7: JOIN A RUN CLUB/GROUP
For many, running is a solo sport (I know that I love my alone time running gives), but running with a run club or group (at least occasionally) will not only keep you consistent and hold you accountable, but will give you an opportunity to build a community and meet people who share the same passion. Running with a group of people will motivate you to never miss a run because well, people will know if you don’t show and they're not above shaming you! It will also push you to become a better runner because running is way more fun with a group and, let's face it, a little friendly competition never hurt anyone. If you're looking for a run club to join, check out these great groups in our area... OMRR (Ozark Mountain Ridge Runners), FFG (Frog Fitness Group), DRC (Daily Run Club), TEAM RWB, and LOZ (Lake of the Ozarks Runners). And this is also something that makes number eight so much easier. You'll not only know what races are in your area and when they are happening (something every run group keeps on top of) but you'll have friends to accompany you. 

#8:RUN A NEW RACE (OR YOUR FIRST!)

Ok, so if you're an avid runner like me, races are most likely a common occurrence for you... most likely the same races year after year as well. Which is why 2022 might be a great time to branch out and find a new and unique race. Going back to number seven, you might even consider splitting costs with some of your running friends to do a race you'd never be able to afford on your own. Think about things like destination races, relay events, and obstacles runs. And if you’re new to racing, there’s no better time to start training than the start of the new year! Signing up for a future race will not only motivate you but will help you set a training plan and goal. And if you need help choosing a race and/or training for one, check out the Bass Pro Fitness Series Training group for the Bass Pro Marathon/half. This group can be attended in person or virtually. Join their Facebook page and you'll be a part of the family no matter where you might be training. There are lots of other great races in our area too!! Races like the Rock Island Road Race, Katy 50/50, Dogwood Canyon trail run, Run for the Ranch, Honoring our Heroes, Mile O Flint Hills trail race, and the Frog Hill Half. These are just a few of the great races Missouri has to offer and my personal favorites!!

So there you have it friends. Those are some great resolutions to consider adopting if you want to become a better runner in 2020. But remember... now's the time to intentionally start putting things into place to ensure that they have the greatest chance of becoming a reality. Now is the time to intentionally prepare to... you fill in the blank... and then go out there and, in the words of Larry the cable guy, "Get er' done!" 

Happy Running and Happy New Year!!!

The last days will be difficult times

"'You should know this, Timothy, that in the last days there will be very difficult times. For people will love only themselves and their money. They will be boastful and proud, scoffing at God, disobedient to their parents, and ungrateful. They will consider nothing sacred. They will be unloving and unforgiving; they will slander others and have no self-control. They will be cruel and hate what is good. They will betray their friends, be reckless, be puffed up with pride, and love pleasure rather than God. They will act religious, but they will reject the power that could make them godly. Stay away from people like that!" 2 Timothy 3:1-5 NLT

On December 27 Fox 29 Philadelphia reported that Bennett Brookstein, a well-known runner who started the Fairmont Running Club 18 years ago, was assaulted and stabbed while out running on Christmas Day. Bennett said he could count the number of times he’s run alone in Philly on his two hands. But Saturday morning he showed up for a group run and no one showed up so he took off on his own. A couple of miles in he was brutally attacked on the path near Martin Luther King Drive and Black Rd. He was able to get away from his attacker to some other runners as they waited for police who found and arrested the man responsible. Brookstein will have to take some time off to physically recover. Mentally it will be difficult to run that path again. He hopes people see this and realize the importance of running in groups and that something is done to curb the violence. "If I’m not going to run with a group I’ve got to be in places that are lit up I don’t know what I’m going to carry with me," said Brookstein. "It definitely throws things off when you’re running by yourself." He said although this happened at 8 in the morning he’d like to see the city invest in more lights and patrol on running paths.

And while running in groups and having more lights and patrol on running paths might seem like a simple way to "curb the violence," the Bible is clear that the violence will only increase despite our actions to prevent it. In fact, the warning Paul issued to Timothy about this increase was, "You should know this, Timothy, that in the last days there will be very difficult times." Paul then went onto describe how disobedient, unloving, unforgiving, lacking in self-control and cruel people would become "in the last days," the days that are now upon us and should cause us to be ever more vigilant, watchful and alert to our surroundings. Notice that I didn’t say fearful though? And I didn’t because now’s not the time for the church (that's you and me) to panic, shrink back or to cower down in the face of what’s happening but to courageously and boldly rise up and persuade the lost to turn from darkness to light before it’s too late.  

So as we continue to see the reports of violence escalate in the coming days, weeks and months, let us stand undeterred at the threat of danger or pain by keeping our eyes on the One who goes before us and has promised to never leave us or forsake us. Let us be brave and committed to finishing the task of being witnesses to all the ends of the earth. 

Heavenly Father, thank You for giving us the Word that clearly defines what will happen in the last days. Please give us an unquenchable desire to know and study Scripture so that we might be ready for what is to come, but not only ready but eagerly expectant so that we would not fall back in fear but rise up in the confidence that we are not alone and so can win every battle. It's in your precious name we pray Jesus. Amen. 

Happy Running!!!

Praise God daily for your provisions

“You cause the grass to grow for the livestock and plants for man to cultivate, that he may bring forth food from the earth and wine to gladden the heart of man, oil to make his face shine and bread to strengthen man’s heart.” Psalm 104:14,15 ESV

In an article posted by Runner’s World magazine on December 24 titled, “Adequate Vitamin D Levels May Protect Against Heart Disease, Research Finds” it was said that vitamin D has been showcased for bone strength, but it can benefit our cardiovascular systems as well. Which means runners who get sufficient vitamin D are less likely to develop heart disease, according to new research. Other vitamin D benefits include a sunnier mood, stronger bones, and better protection during cold and flu season. They went on to say that, although it’s possible to get Vitamin D from supplements and from food—such as fatty fish, eggs, and fortified products like milk— the researchers noted that dietary options tend to be a relatively poor source of vitamin D compared to getting enough sunshine. Great news right? Especially for those of us who opt for the great outdoors rather than the treadmill. Taking our daily runs outside are good for us in more ways than one.

And do you know what else is good for us? Praising God daily for his provisions. You see, as the psalmist clearly understood, everything is created by God and maintained by Him as well; things nature reveals to us. The psalmist acknowledged this when he said, "You cause the grass to grow for the livestock and plants for man to cultivate, that he may bring forth food from the earth and wine to gladden the heart of man, oil to make his face shine and bread to strengthen man’s heart." Knowing that God gave us sunshine to protect our hearts and bread to strengthen them gives us reason to praise our Provider all the more. He is just so good to us. 

So if one of your resolutions for 2022 is to become healthier, make praise and thanksgiving a part of your daily routine. In fact, make it so much a part of your life that it flows out naturally. You'll not only cultivate a "sunnier mood" but will shine the light of Jesus in a world in desperate need of experiencing it. 

Heavenly Father, thank You for reminding us that creation serves so many purposes. It not only declares your sovereignty but reveals so many things about your character. Thank You for loving us so much that You would provide for our needs. Cause us to remember that all good things come from You so that we would have a heart of praise. It's in your precious name we pray Jesus. Amen. 

Happy Running!!!

We all have reason to praise Jesus

“Jesus said to him, “Today salvation has come to this house, because this man, too, is a son of Abraham. For the Son of Man came to seek and to save the lost.’” Luke 10:9,10 NIV

As I turned off my alarm at 3:45 am yesterday morning, climbed out of the warm bed I was in and then stumbled to the coffee maker, I had a brief thought. “Is it really worth it Melissa? For real! Is it really worth getting up this early to be ready to run a 51k for your 51st birthday at 5:00 am when you have the day off and could be sleeping in?” And then I laughed out loud. “Of course it’s worth it!” I said to myself. “Running 31.69 miles with friends by doing laps around a track for at least 6-7 hours is an epic way to spend your birthday and is a great opportunity to talk about Jesus and publicly praise Him for the healing He recently provided that has allowed you to run again!” And let me tell you, it was more than worth the effort! 

And you know, when it comes to running and praising Jesus, the Bible tells us the story of Zacchaeus, a wealthy tax collector who had great reason to publicly praise Christ as well. You see, Zacchaeus was a man who, upon hearing that Jesus was coming through town, ran ahead of His anticipated arrival and climbed into a Sycamore tree so he could see Jesus over the crowd (since he was a short man). Zacchaeus soon realized that his “run” was more than worth the effort he put into it when Jesus ordered him to come down and said, “I must stay at your house today.” And this is where it gets good... Zacchaeus not only welcomed Jesus into his home but repented of his sin and accepted Jesus as his Savior. Is that an amazing story or what?

So as you and I prepare to celebrate Christmas, I pray that we will remember that the “the Son of Man came to seek and to save the lost." He came to save me and He came to save you! Is that amazing or what? But it's not just a story friends! Jesus came in the flesh to bring salvation to all those who were dead in their sin, something that should cause us to praise Him as well. 

Heavenly Father, thank You for loving us so much that You would send your only Son in the flesh to walk among us. But not just to walk among us but to die for us. Jesus came so that we might have eternal life. Help us to realize that this story, the Good News, is too amazing to keep to ourselves. Lord, please give us a boldness to share it with others so that the lost might be saved. It's in your precious name we pray Jesus. Amen. 

Happy Running!!!

Issue the warning

“‘He answered, ‘Then I beg you, father, send Lazarus to my family, for I have five brothers. Let him warn them, so that they will not also come to this place of torment.’” Luke 16:27,28

As I was finishing up my run early yesterday morning by doing laps around the cemetery behind the office where I work, I was enjoying the peace and serenity of the tree-lined graveyard. The sun was shining bright, the birds were singing loudly and I was lost in thought as I contemplated the goodness of God and the many things I had to be thankful for this Christmas. That calmness and tranquility was soon interrupted though when I heard the loud whistle of the train coming through on the tracks less than a quarter mile from me, a sound the conductor issued to warn traffic and pedestrians to stay off the tracks to avoid being hit. The blast was so loud in fact that it made me jump. “Yikes,” I thought to myself. “That really scared me.” And just when my heart rate went down, the conductor sounded the horn again. “If I didn’t know a train was coming then I sure do now,” I laughed.

And you know, when it comes to issuing a warning, Jesus told the story of the rich man and Lazarus so that you and I would understand just how horrendous, dreadful and nasty hell is; something that is rarely talked about in most churches these days despite the fact that hell is a place so devoid of hope that the rich man, who went to hell because he had not accepted Jesus as his Savior, begged Abraham to send Lazarus to his family saying, "Let him warn them, so that they will not also come to this place of torment." And since the definition of “this place of torment" is a place of unending and unrelenting mental and physical suffering so severe that is beyond comprehension, you and I would do well to warn all those who have not accepted Jesus as their Savior that the same fate that the rich man met awaits them as well. 

So this Christmas, give the best gift that you could ever give. Give the gift of your time and testimony to someone who has not made the decision to follow Jesus. Simply tell them about the good things God has done in your life and invite them to experience this goodness for themselves... goodness that was made possible by His birth more than 2,000 years ago. 

Heavenly Father, thank You for reminding us that hell is a real place, it's a forever place, and it's a place that we don’t want even one person to go to. Give us a heart to deliver this message this Christmas and throughout the year so that the lost aren't met with the same fate as the rich man—a man who chose the temporary comforts of the world over the eternal comfort of heaven. It's in your precious name we pray Jesus. Amen. 

Happy Running!!!

BASS PRO MIDWEEK MOTIVATION-Run off those Christmas Cookies

Hello runner friends!

Welcome back to the Bass Pro Fitness Series

MIDWEEK M😊TIVATI😊N blog!

Now let's get started by talking about one of the main reasons runners like to run so much... so they can eat whatever they want! And while we all know that's technically NOT true since no one can outrun a bad diet, runners
CAN eat more than "normal" people without the numbers on the scale rising.... IF they run that is. 

So in an effort to avoid looking like Santa this year (after all we want his gifts but not his gut right?) let's look at just how much you and I will have to run to avoid that dreaded holiday weight gain. 

But before we do that, consider this. Studies show the average person consumes up to 5,241 calories on their big festive blowout when alcohol and snacks are added. That means they will need to run 52 miles to get rid of the evidence of the traditional festive excesses from December 25. A marathon runner burns 2,600 calories over the 26.2 mile course – around 100 calories per mile. That means you'd have to run two marathons on Christmas to burn off all the food you will consume on Christmas. I don't know about you but I'm not fast enough to get that done and still have the time to open gifts, visit with family, take a nap, and eat all the food that day. So let's take a look at some favorite things people eat on this blessed day and what they will do to your waistline. This will have you asking the question, "Is this item I'm about to eat worth the miles or minutes I'll have to run to burn it off?" If the answer is no, then you can put that fork down and save yourself some time and some steps. 

 
And keep this in mind as well as you go through the list of top Christmas food... what runners consider to be a serving is usually 2-3 servings for "normal" people. We like our food that much. 

 

Now that we have some of the common calorie counts, let's take into consideration once again that on average a 180lb person burns 100 calories per mile running and a 120lb person burns 65 (that's so not fair!). So for an adult weighing 180 pounds it will take about 12 hours of steady paced walking (around four miles an hour) to burn off the calories of an average Christmas dinner. This is the equivalent of walking approximately 50 miles. Or, if you prefer, you could run for about five to six hours. Or even longer depending on how much you eat.

Of course, the number of calories in your dinner will also depend on how you prepare the food and whether you go back for seconds. The amount of physical activity you’ll need to do to burn off your dinner will also depend on many factors such as age, gender and weight. 

Okay so if you're that person saying right now, "I really don't care that the average person puts on 4lbs between Christmas Eve and New Year’s Day after consuming twice their recommended calorie intake. Nor do I care that researchers say that 'It takes until Easter for many dieters to repair the damage.' I just want to have fun and enjoy the holidays and all the food and drink that goes along with it," I have great news. Run hard the day before and run long the day after (or vice-versa) Christmas and you'll gain a good metabolic boost. This is great news since you might not want to run on Christmas... yes, some runners actually take that day off. I know, I'm shaking my head too right now. I just don't understand it. 

And on a side note, striving to avoid weight gain this year makes for a great reason to get away from all the family that might have you going insane and/or stress eating. Simply say, "Listen fam.... I want to keep my sanity and not crush the scale so I'm headed out for a run." I've personally been doing this my whole adult life and I will tell you that it hasn't always kept me from gaining weight, but it has kept me from turning into the Grinch... something my friends and family greatly appreciate. 

So there you have it friends... those are some great reasons to keep running over the holiday weekend. And speaking of reasons, I do hope you'll take the time to reflect and ponder the true "reason for the season" we call Christmas. It's about so much more than food, presents, decorations, family and traditions. It's about the birth of our Savior who came to die for our sins so that we might have the priceless gift (a gift even Santa doesn't have the ability to give us) of eternal life. 

And there were in the same country shepherds abiding in the field, keeping watch over their flock by night. And, lo, the angel of the Lord came upon them, and the glory of the Lord shone round about them: and they were sore afraid. And the angel said unto them, Fear not: for, behold, I bring you good tidings of great joy, which shall be to all people. For unto you is born this day in the city of David a Saviour, which is Christ the Lord. And this shall be a sign unto you; Ye shall find the babe wrapped in swaddling clothes, lying in a manger. And suddenly there was with the angel a multitude of the heavenly host praising God, and saying, Glory to God in the highest, and on earth peace, good will toward men. (Luke 2:8-14 KJV)

Merry Christmas and Happy Running Friends!!