BASS PRO MIDWEEK MOTIVATION - Ample Sleep is Needed for High Performance

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 topic that most runners try to avoid... the importance of getting 7-9 hours of sleep each night. This is a topic that's been on my mind since completing an ultra marathon on the morning of Sunday, March 31, after more than 30 hours of being awake. With a heavy work load, I was unable to take off the Monday afterwards as I normally do to get caught up on the much needed rest I had neglected. And boy was I feeling it! In a nation that often champions a ‘sleepless’ work ethos, celebrating those who sacrifice sleep for work, let me remind you that the badge of honor that comes from sleep deprivation comes with some very heavy costs, including poor performance, weight gain, increased risk of heart disease, mood changes, and trouble concentrating. Especially when it happens over a long period of time and not just occasionally as was my case. Thankfully, there is a growing awareness of sleep’s importance, especially for athletes.

So without further ado, let's explore "How Sleep Can Make You a Better Runner" according to the folks at Asics RunKeeper:

The science is clear: sleep is directly proportional to better performance. When you work out or go for a run, your muscles experience micro damage to the tissues including muscle protein breakdown. Sleep releases hormones that aid in muscle protein synthesis, thus repairing the cellular level damage from exercise.

Sleep allows the body to recover. Because of this, athletes tend to need more sleep than the general population. Most runners require 7-9 hours of sleep per night, possibly closer to 8-10 hours during intense training blocks.* Inadequate sleep can impact the immune system and increase your risk of getting sick. If you’re consistently getting only a few hours of sleep, you’re going to feel it; before you know it, your body will force you to rest when you’re not expecting it. Isn’t it better to get good sleep and train than not do so, fall sick, and then be finally forced to rest?

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

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

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

Sleep can strengthen the immune system

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

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

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

Now that we've established that prioritizing sleep reaps rewards when it comes to running, check out these tips for developing good sleep habits:

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

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

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

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

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

So there you have it friends. Sleep is crucial for both physical and mental health. In fact, there's no substitute for a good night’s sleep. Which means you will reap rewards in your running from making a sleep schedule and sticking to it. Tom Roth said it this way, "Sleep is an investment in the energy you need to be effective tomorrow." Get ample sleep and you'll have ample energy. It's that simple. Happy Running!

We May be Delayed but Not Deterred

“We are pressed on every side by troubles, but we are not crushed. We are perplexed, but not driven to despair. We are hunted down, but never abandoned by God. We get knocked down, but we are not destroyed” 2 Corinthians 4:8-9 NLT

In a story titled “Inside 'Hardest Geezer' Russ Cook's 10,000-mile odyssey: How marathon runner was robbed at gunpoint, held hostage by machete-wielding villagers and endured health struggles on journey across 16 countries from South Africa to Tunisia in 352 days,” the trials Russ had to endure to complete his mission were chronicled. Among other things, Russ survived being held at gunpoint by robbers, a terrifying hostage ordeal and multiple health problems - including urinating blood. But now the self-declared 'Hardest Geezer' Russ Cook has finally completed his mammoth challenge of running more than 10,000 miles across the length of the African continent. Starting in Cape Agulhas, South Africa, the 27-year-old jogging fanatic reached the first border crossing to Namibia just over two weeks later. Crossing 16 countries as he ran the equivalent of 385 marathons, he completed his 10,100-mile run to Ras Angela, Tunisia, in 352 days - and claimed to be the first person to ever run the length of the African continent…. He originally hoped to achieve the mega distance in 240 days, but different obstacles have delayed his finish by around 100 days.

And you know, when it comes to obstacles in our spiritual lives, Paul was delayed many times along the journey to complete the mission of making Jesus’ great name known by trials and tribulations most of us could not bear. But Paul, despite being “pressed on every side,” perplexed, hunted down, and repeatedly knocked down was not crushed, driven to despair, never abandoned by God, and never destroyed. He might have been deferred but he was never deterred from finishing the calling the Lord had given him, never stopping until he reached the final finish line. 

So don’t fall into the trap of thinking that if someone is really spiritual or really used of God they will live in a constant state of victory my friend. Life will not always be easy for the true believer. But we must press on to the finish line in spite of it all, not slowing down for even one moment in fulfilling the calling of knowing Jesus and making His great Name known. We have only one life to live… we must make it count. 

Heavenly Father, thank You for reminding us that we were never promised a life of ease. In fact, those believers who choose to stand firm on the Truths laid out in the Bible should expect and prepare themselves for the trials and the tribulations that are to come as the return of our Savior draws near. Help us to prepare our hearts and our minds now so that we will be ready to press on. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

Leave Nothing Undone

“Be kind and compassionate to one another, forgiving each other, just as in Christ God forgave you.” Ephesians 4:32

In a story published by Action News 5 Saturday, the following was reported: A 26-year-old woman is fighting for her life after she was struck by a car while jogging Saturday morning, according to Florida authorities. Miramar Police said Onyxia Delinois, who’s known as an avid runner, was hit by a car sometime between 6:30 a.m., near the 18300 block of Miramar Parkway. She was ahead of her running group when the driver struck her, according to WPLG. Authorities said the driver fled the scene after hitting her. Delinois was taken to the hospital where officials said she’s fighting for her life. According to her Instagram account, she just celebrated one year of marriage in March. Now her family is by her side, hopeful for her recovery, WSVN reported.

And you know, as I read this story, I was saddened by the thought that none of us are guaranteed tomorrow, much less the next minute or the next hour. Which is the very reason we should make every effort now to “be kind and compassionate to one another” at all times, to be quick to forgive those who have wronged us, and to seek forgiveness from those we may have wronged without delay. You see, once we’re gone there will be no second chances to speak the words, “I love you” or to say, “I’m sorry if I hurt you.” Nor will there be any second chances to wrong a right, express our feelings, or to mend a hurt with someone who might die unexpectedly. Which is the very reason we must leave nothing undone. 

So consider what might be left unfinished today my friend and make every effort to finish it quickly. Speak the words that need to be spoken and do the deeds that need to be done. Because as this story clearly shows, life can change in an instant. 

Heavenly Father, thank You for the reminder that life is fleeting and unpredictable. Help us to truly understand this so we would live with eternity in mind, but leave nothing undone here on earth. Father, we pray for the complete healing of Onyxia and that good would come out of this for all involved. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

The Glory of the Mystery

“The mystery hidden for ages and generations but now revealed to his saints. To them God chose to make known how great among the Gentiles are the riches of the glory of this mystery, which is Christ in you, the hope of glory.” Colossians 1:26-27 ESV

In a story titled “ Rarámuri runners complete 540-km race from Los Angeles to Las Vegas ” posted by Mexico News Daily Tuesday, the following was reported: A 540-kilometer ultramarathon from Los Angeles to Las Vegas dubbed The Speed Project experienced a first this weekend: six women finishers from the Indigenous Rarámuri community that lives in the mountains of Chihuahua. Wearing huaraches (sandals) rather than running shoes, the brightly dressed Ra Ra Ra Team completed the 335-mile race in just over two full days and nights of running as a relay group — without stopping, one of the few rules of the invitation-only event that’s shrouded in mystery… According to Runner’s World magazine, the race is “clouded in equal parts mystery and intrigue.” It isn’t sanctioned by any running organization, it has no website, its Facebook page hasn’t been updated in a year and there is no official set of regulations.

And you know, when it comes to things clouded in mystery, Paul was in awe that “the mystery hidden for ages and generations” was “now revealed to his saints.” And just what was this mystery Paul was referring to that was not clearly revealed in the Old Testament? The wonder and glory of the abiding, indwelling Jesus, especially that He would choose to abide in both the Jews and the Gentiles. A.T. Robertson explained, “This is the crowning wonder to Paul that God had included the Gentiles in his redemptive grace.” 

So in response to the redemptive grace we’ve been given, let us share this “hope of glory” that we have with the world my friends. This mystery revealed is too good to keep to ourselves!

Heavenly Father, thank You for the plan of redemption for both the Jew and the Gentile that You orchestrated before the world ever came to be. Help us to, like Paul, be so in awe of what You’ve done that we can’t help but be so grateful that we share the “hope of glory” with all those we know. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

We all Need a Guide

“I will lead the blind by a way they did not know; I will guide them on unfamiliar paths. I will turn darkness into light before them and rough places into level ground. These things I will do for them, and I will not forsake them.” Isaiah 42:16 BSB

In a story titled “Visually impaired runner, sighted guide prepare for third Boston Marathon together” published Tuesday, it was reported that Kyle Robidoux, a visually impaired runner, and Taylor Slesinski, his sighted guide, are preparing to run the Boston Marathon together for the third time. The duo trains together, with Slesinski acting as Robidoux's eyes to navigate the course and congested field using a tether. “Particularly in Boston being so crowded the first six miles," said Robidoux. Slesinski added, "Boston has a lot of cracks in their sidewalk and lot of potholes on the roads, so just being aware of them, especially not only for myself but for him, calling it out in time." Robidoux works with Slesinski and a team of other guides year-round.

And you know, when it comes to the need for someone to show us the way to the finish line, we would all do well to consider ourselves not just visually impaired but “blind,” in that we can’t see the future, much less the cracks and potholes we might face along our journey that might cause us to trip or fall. Which is the very reason that we should rejoice that we have a ‘sighted’ Guide who has promised to shepherd and direct us on these “unfamiliar paths,” to turn our darkness into light, and to make our rough places level. “These things,” the Lord said, “I will do for them and I will not forsake them.” Do you just love that or what?

So if you’re anxious about lies ahead, trust in the One who knows the way my friend. And then listen for that still small voice from the supreme Guide that’s calling out to you and me to go this way or that… and then follow it all the way to the finish line.  

Heavenly Father, thank You for giving us the promise that You will never forsake us. Just as You have been leading your people since the beginning of creation, You have promised to lead us and will guide us onto the path that is best for us, just as you did for them. Help us to truly understand this so we would wholeheartedly trust You. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

BASS PRO MIDWEEK MOTIVATION - VOLUNTEER IN 2024

Hello runner friends!

Welcome back to the Bass Pro Fitness Series

MIDWEEK M😊TIVATI😊N blog!

Now let's get started by talking about something spring brings with it other than showers and flowers... spring races! I know, I know! I'm excited too! But as much as I love running all the races I can, I also love volunteering at the races as well--something I was reminded of when I checked out my 2023 Facebook memories that popped up yesterday, "And that’s a wrap for the GO! St. Louis Marathon 2023!!!" I wrote, going on to say, "Working alongside Beth Salinger is always a joy and I always learn new things about the art of race directing. Helping the runners on and off the shuttle buses might seem like an insignificant job to some but I see it as a great opportunity to give an encouraging word!!! And never underestimate the power of a kind word spoken. Proverbs 16:24 On a side note… my sweet Larry ran another half marathon!!!! he makes me smile." Reading that made me smile all over again just as big as it did the day I wrote it and Sweet Larry and I already have volunteer jobs lined up! 

Did you know that volunteering is not only fun and has the power to make someone smile, but volunteering has also been deemed a A PRESCRIPTION FOR IMPROVED MENTAL HEALTH AND WELL-BEING? It's true. A recent study by Willis Towers Watson found 59 percent of employees across industries and seniority levels report that mental health problems affect their work. That is up from 48 percent in 2020.*When it comes to the mental health crisis, Dr. Ann Merkow, Regional Medical Director at the QuadMed West Allis Health Center has some helpful advice. “Volunteer. It is the best prescription I know of for improved health and well-being. No pills needed,” she said.

But I get it. With busy lives, it can be hard to find time to volunteer. However, the benefits of volunteering can be enormous according to HelpGuide.org because it offers vital help to people in need, worthwhile causes, and the community, but the benefits can be even greater for you, the volunteer. The right match can help you find friends, connect with the community, learn new skills, and even advance your career. And the right match could very well be the Bass Pro Fitness Series of events. Message Alicia Adamson at the BPFS Community and she will be more than happy to plug you in when and where it works into your schedule. 

But if you're still not convinced, check out these two amazing benefits that come from freely giving of your time and talents:

Benefit 1: Volunteering connects you to others

One of the more well-known benefits of volunteering is the impact on the community. Volunteering allows you to connect to your community and make it a better place. Even helping out with the smallest tasks can make a real difference to the lives of people, animals, and organizations in need. And volunteering is a two-way street: It can benefit you and your family as much as the cause you choose to help. Dedicating your time as a volunteer helps you make new friends, expand your network, and boost your social skills.

Helps you make new friends and contacts. One of the best ways to make new friends and strengthen existing relationships is to commit to a shared activity together. Volunteering is a great way to meet new people, especially if you are new to an area. It strengthens your ties to the community and broadens your support network, exposing you to people with common interests, neighborhood resources, and fun and fulfilling activities.

Increases your social and relationship skills. While some people are naturally outgoing, others are shy and have a hard time meeting new people. Volunteering gives you the opportunity to practice and develop your social skills, since you are meeting regularly with a group of people with common interests. Once you have momentum, it’s easier to branch out and make more friends and contacts.

Volunteering as a family reaps rewards. Children watch everything you do. By giving back to the community, you’ll show them firsthand how volunteering makes a difference and how good it feels to help other people and animals and enact change. It’s also a valuable way for you to get to know organizations in the community and find resources and activities for your children and family.

Benefit 2: Volunteering is good for your mind and body

Volunteering provides many benefits to both mental and physical health. Volunteering helps counteract the effects of stress, anger, and anxiety. The social contact aspect of helping and working with others can have a profound effect on your overall psychological well-being. Nothing relieves stress better than a meaningful connection to another person. Working with pets and other animals has also been shown to improve mood and reduce stress and anxiety.

Volunteering combats depression. Volunteering keeps you in regular contact with others and helps you develop a solid support system, which in turn protects you against depression.

Volunteering makes you happy. By measuring hormones and brain activity, researchers have discovered that being helpful to others delivers immense pleasure. Human beings are hard-wired to give to others. The more we give, the happier we feel.

Volunteering increases self-confidence. You are doing good for others and the community, which provides a natural sense of accomplishment. Your role as a volunteer can also give you a sense of pride and identity. And the better you feel about yourself, the more likely you are to have a positive view of your life and future goals.

Volunteering provides a sense of purpose. Older adults, especially those who have retired or lost a spouse, can find new meaning and direction in their lives by helping others. Whatever your age or life situation, volunteering can help take your mind off your own worries, keep you mentally stimulated, and add more zest to your life.

Volunteering helps you stay physically healthy. Studies have found that those who volunteer have a lower mortality rate than those who do not. Older volunteers tend to walk more, find it easier to cope with everyday tasks, are less likely to develop high blood pressure, and have better thinking skills. Volunteering can also lessen symptoms of chronic pain and reduce the risk of heart disease.

So there you have it friends. Running has so many benefits but so does volunteering at running events. Which means if running (or cycling) one of the Bass Pro events is not your thing, I hope you’ll consider freely giving of your time so that others can cross the finish line. You and the recipients of your kindness will come away equally blessed. Happy Running!

Choose Your Teammates Wisely

“Don’t team up with those who are unbelievers. How can righteousness be a partner with wickedness? How can light live with darkness?” 2 Corinthians 6:14 NLT

In a story titled “How Conner Mantz and Clayton Young Use Teamwork in Training,” the writer shared six takeaways the Olympian runners and long-time friends felt led to impart to help other runners find the right person to train with—with the first one being “Find people with similar goals and outlooks,” and then went on to explain… Since their build-up for the 2023 Chicago Marathon, where both PRed (Mantz 2:07:47, Young 2:08:00), they’ve had near-identical competitive schedules. Mantz and Young typically run together six days a week. They do their main run of the day in the morning. Depending on their schedules, the two, who live a few miles away from each other, sometimes also meet for their shorter afternoon run. Why don’t they run together seven days a week? Both run their 100-plus-mile weeks while devoting Sundays to their faith. Being an outlier in that regard was one reason that Mantz decided not to join a more formal pro group. “I knew nobody else would be taking Sundays off,” he says, “and that added to the list of reasons to stay here.”

And you know, when it comes to picking the right ‘teammates,’ or people that you should associate with the most, train with, and depend on for support, the Bible is clear that true believers should only “team up” with other true believers. In fact, Paul, after warning the church at Corinth to not “team up with those who are unbelievers,” asked the question “How can righteousness be a partner with wickedness?” And of course, the obvious answer is it can’t. Because, contrary to what the world thinks, the continued influence of ungodly companions will lead a follower to go astray and away from what God has called them to do. On the other hand, teaming up with others that are living for Christ, will greatly enable and inspire a believer to stay on the right path and make it to the finish line. 

So pick your teammates wisely my friend. While it’s true that believers have to be in the world, they must not be of the world. Furthermore, believers are called to share the Good News and minister to the lost but they are not to fellowship with them since light cannot live with darkness. 

Heavenly Father, thank You for reminding us that we are to choose our teammates very carefully if we are to be victorious over sin and deception. Give us discernment in doing this Lord so that we can be part of a team that’s on fire for You and can fulfill the individual calling You have placed on each of us. It’s in your precious name we pray Jesus. Amen. 

Happy Running!