New Year New You

“Therefore, if anyone is in Christ, the new creation has come: The old has gone, the new is here!” 2 Corinthians 5:17 NIV

As both a longtime running coach and wellness coach, I’ve learned that people really love fresh starts. Which is the very reason that the Couch to 5k program I teach several times a year has the most participants at the beginning of each new year. But, as a follower of Jesus, I’ve learned that the deepest and most powerful fresh start isn’t found in a calendar year or in a training program. It’s found in Christ. You see, running can change a person but only Christ can make a person new.
And we are made new at the moment we place our trust in Him. This means that anyone who accepts Jesus Christ becomes a new spiritual creation (no matter what they’ve done!) leaving their old sinful life behind for a new identity and purpose in God. This new life is marked by a transformed perspective, new desires, and a call to live righteously as an ambassador for Christ, experiencing ongoing renewal through the Holy Spirit. It signifies a radical, miraculous break from condemnation and sin, ushering in a new relationship with God and a new way of life. Is that amazing or what?

“Therefore, there is now no condemnation for those who are in Christ Jesus,” Romans 8:1

So, if you want to experience a great new year, start by becoming a new creation by accepting Jesus as your Savior my friend. Now this won’t mean you’ll be perfect or won’t have any problems but what it does mean is this… you’ll be free from the punishment of sin and can live a life free from guilt and filled with joy and purpose. That’s best way to make 2026 the best it can be!
Heavenly Father, thank You for the promise of a new life to all those who place their trust in You. Help us to model the joy a new life gives that we might inspire others to seek the only One who can provide it. As we enter the new year, help us to understand that time passes quickly and that we shouldn’t put off doing those things You are calling us to do. It’s in your precious name we pray Jesus. Amen. 
Happy Running!

 

Do Things that Set You Apart

“John’s clothes were made of camel’s hair, and he had a leather belt around his waist. His food was locusts and wild honey. People went out to him from Jerusalem and all Judea and the whole region of the Jordan. Confessing their sins, they were baptized by him in the Jordan River.” John 3:4-6 NIV

When most people make plans to celebrate their birthday, they usually choose something the world considers fun, like going on a trip, having a party, or shopping with friends. They certainly don’t plan to run an hour for every year that God has allowed them to live. But that’s the very thing I’ll be doing at the Snowdrop Ultra 55-Hour Race today to celebrate (with sleep and eating breaks of course) my recent 55th birthday on December 23. 

What will make the day even more special, though, is that my husband (sweet Larry) will deliver a Gospel message and prayer prior to the start. Being allowed to bring Runner's Church to the event was one of the main reasons we chose to celebrate my birthday in such an uncanny and unusual way. 

“Therefore, “Come out from them and be separate, says the Lord. Touch no unclean thing, and I will receive you.’” 2 Corinthians 6:17

You see, Larry and I view the entire world as a missions field and recognize that our lives belong to the Lord and are to be fully used in service to Him. As if wanting to run more miles in a year than many people put on their cars didn’t set us apart and make us weird enough, our love for the Lord and the lengths we will go to preach the Good News certainly does. But that’s okay to be called weird. In fact we love it! We are called to be “separate” from the world and to abstain from the idols, ideas, narratives, and customs of the world. 

“In those days John the Baptist came, preaching in the wilderness of Judea and saying, “Repent, for the kingdom of heaven has come near.’” Matthew 3:1-2

John the Baptist was certainly someone who was clearly and without a doubt “separate” from the world and was considered weird as well. Not only did he wear clothes made of camels hair with a leather belt around his waist, he ate locusts and wild honey and preached a radical message, saying, “Repent, for the kingdom of heaven has come near.”

People traveled for miles to see John the Baptist because he was so set apart. John wasn't a soft religious leader but a powerful, prophetic voice preparing the way for the Messiah, drawing huge crowds from Jerusalem, Judea, and the Jordan region for his baptism of repentance, urging people to confess sins and turn to God. He confronted hypocrisy, calling people to radical change and prepared the way for Jesus and pointed people to Him. 

So, rather than looking for ways to fit into the world, look for ways to stand out from the world my friend. Keep your needs simple so you can invest your time into doing those things that point people to Jesus. And then consider it an honor when people call you weird. 

Heavenly Father, thank You for reminding us that we are to be so set apart that the world takes notice. Help us to live so on fire for you Lord that people are inspired to ask us why we don’t conform to the patterns of this world. It’s in your precious name we pray Jesus. Amen. 
Happy Running!

God Controls the Forecast

“How long, LORD? Will you forget me forever? How long will you hide your face from me?” Psalm 13:1 NIV

“Final hours of warmth before dangerous wind chills return tomorrow morning.” “Yikes,” I thought to myself as I looked at the KY3 Weather Alert that popped up on my watch late yesterday morning. The wind gusts of 20-21 mph predicted for my hometown were going to drop the temps from the 70’s to the teens overnight. “I’m sure thankful we’re on the way to Texas where it won’t be quite as cold,” I said to my husband, who was busy driving us to the lone star state for a New Years ultra marathon. “Me too,” he emphatically said. 

I’m also thankful that we live in a time where we can not only prepare for crazy weather changes such as this but can enjoy the “good times” while we have them. I myself, took advantage of the four springlike days we were blessed with in the Midwest by cleaning out the garage, airing out the house, enjoying lots of outdoor time, and even running a race with my husband. Knowing “when” our situations will take a turn for the worse (or for the better) can sure help us brace for the unpredictability of life—which seems to mimic our recent weather patterns. 

“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

And you know, although you and I know we will have trouble in this world (the Bible is very clear about that), it can be disheartening when the trouble seems to have no end. 

This was something King David, like countless other believers, struggled with. In Psalm 13, David asked the question, “How long, LORD? Will you forget me forever? How long will you hide your face from me?” He then went on to ask “How long must I wrestle with my thoughts and day after day have sorrow in my heart? How long will my enemy triumph over me?” By the repeated question of “how long,” you can feel David’s growing anxiousness and distress. 

He felt (noticed the word felt) God had forgotten him which caused him to earnestly grapple and contend with his conception of reality—something that never ends well.  This worry created by looking at himself and his situation rather than looking up to the One who controls all situations continued to spiral David’s mental distress which created even more inner turmoil, causing David to say “Look on me and answer, LORD my God. Give light to my eyes, or I will sleep in death, and my enemy will say, “I have overcome him,” and my foes will rejoice when I fall. Because of his uncontrolled and racing thoughts, David was now despairing of life itself!

“Be strong and courageous. Do not be afraid or terrified because of them, for the LORD your God goes with you; he will never leave you nor forsake you.” Deuteronomy 31:6

But this is the deal… feelings aren’t facts. And the facts are this… God’s love is unfailing, our salvation is secure, and God has promised to never leave us or forsake us. For this reason, God commands us to “be strong and courageous” because the Lord, our God, goes with us wherever we go. That means God never forgets us no matter how we “feel.” 

Thankfully, David (who was very familiar with the Scriptures) finally came to his senses and said, “But I trust in your unfailing love; my heart rejoices in your salvation. I will sing the LORD's praise, for he has been good to me.” When David chose (and it’s a choice) to replace fear with faith and to trust in God despite the way things “looked” to the human eye, his heart’s worry turned to rejoicing and his pessimism turned to praise! He remembered that God was in control and that changed everything!

“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, resist the urge to look inward and fret my friend. Instead, choose to remember that feelings aren’t facts and look up instead. In this world we will have trouble, but we know that God will work all things for our good, our troubles will only last as long as is necessary to produce that good, and God will always be with us. 

Heavenly Father, thank You for reminding us that You are in control of all things and that You sit on a throne that’s established and unshakeable. Help us to look to You when we are feeling down Lord or asking “why” or “how long” that we might not trust our feelings and spiral into despair. Compel us to know the Word Lord so that we will always be ready to use the Truth to keep our thoughts in check.  It’s in your precious name we pray Jesus. Amen. 

Happy Running!

BASS PRO MIDWEEK MOTIVATION - Jump on the Bandwagon

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 day it is… December 31, 2025! Now you may not have a run or a race planned for today but the last day of 2025 might be one of the most important days of your running year.

As a runner and running coach, I love this day because it’s a great time to do a personal post-race debrief for the entire year. The perfect moment to look back, laugh a little, learn a lot, and set yourself up for a stronger, happier 2026. In other words, it’s a great day to jump on the bandwagon and make some resolutions that are relevant and realistic—something that’s better done in steps. 

That being said, let’s get started!

Step One: Celebrate Your Running Wins (All of Them)

Before we talk about what went wrong, we need to do something runners are famously bad at: acknowledging success.

Your 2025 wins might include:

• Showing up consistently—even when motivation dipped

• Running your first (or fastest) race

• Coming back from injury

• Learning to slow down on easy days

• Saying “no” when your body needed rest

• Simply not quitting

Not every win has a finish line. Progress hides in routines, resilience, and the runs no one else saw.

Take stock. Write them down. You earned them.

Step Two: Get Honest About What Didn’t Work (Without Beating Yourself Up)

Now for the fun part—the learning.

Every runner has a “well… that didn’t go as planned” list from 2025. The key is turning mistakes into information.

Ask yourself:

• Did I train too hard, too often?

• Did I skip strength or mobility?

• Did I chase pace instead of consistency?

• Did I sign up for races that didn’t actually excite me?

• Did I ignore early signs of fatigue or injury?

This isn’t about blame. It’s about patterns. Your body and schedule were giving you feedback all year—today is when you finally listen.

Step Three: Identify What You Did Right

Here’s where things get powerful.

Look at your best moments of 2025 and ask:

• What training habits led to my best runs?

• When did I feel strong, confident, and energized?

• What kind of structure helped me stay consistent?

• What made running feel fun?

Improvement doesn’t always come from fixing weaknesses—it often comes from doubling down on what already works.

Step Four: Turn Reflection Into Momentum for 2026

This is where December 31 becomes a launchpad.

Use what you learned to guide next year:

• If burnout showed up… plan more recovery

• If consistency was your win… protect that routine

• If injuries lingered… prioritize strength and patience

• If joy was missing… choose goals that excite you

Your 2026 training shouldn’t start from scratch—it should start from experience.

Step Five: Make Your 2026 Running Goals List (The Smart Way)

Yes, this is the perfect time to make your 2026 running goals list—but keep it realistic and motivating.

Try breaking it into categories:

• Performance goals: races, distances, paces

• Process goals: weekly runs, strength sessions, recovery habits

• Fun goals: new routes, group runs, trail days, run-cations

• Well-being goals: injury-free, better sleep, fueling properly

Remember: goals should guide you, not guilt you.

Final Thought: You’re a Different Runner Than You Were in January

The runner standing at the end of 2025 is wiser, tougher, and more experienced than the one who started it. December 31 isn’t about judgment—it’s about perspective.

And there you have it friends. It’s not always a bad thing to jump on the bandwagon, because if you’re on the right one it will lead to success! So, look back at 2025, then get ready to step into 2026 knowing you’re building on everything this year taught you. Now go make those running resolutions and then get outside for the last run of 2025. Happy Running!

Develop That Inner Flame

“Then I said, “I will not make mention of Him, Nor speak anymore in His name.” But His word was in my heart like a burning fire Shut up in my bones; I was weary of holding it back, And I could not.” Jeremiah 20:9 NKJV

In an interesting story published by Runner's World yesterday, the writer shared three pieces of running advice he says changed his training for the better. The first key takeaway after having more than 50 conversations with run coaches was: Plan training for the year. The second was: Ditch your watch for more than a day. And lastly: Make sure you really want to train for a race. 

As an RRCA certified run coach myself, the third takeaway is the one I find most important for long term success. 

The writer went on to explain why: I spoke with several run coaches this year who all said the same thing: You have to have an internal fire, or an intrinsic reason for training and signing up for a race. Elizabeth Corkum, certified run coach at Equinox in New York City and owner of Coach Corky Runs, and Josh Wessler, ACSM-certified personal trainer and RRCA-certified run coach, spoke about having a personal meaning for training for your race, no matter the distance. Yes, race day is special, but you have to fall in love with the training in front of you because that’s where you’ll spend most of your time.

The quote that stood out to me the most came from Jess Movold, Austin-based certified strength and running coach, who spoke about going from a half to full marathon: “There has to be an inner fire. There has to be an internal flame, your own Olympic torch that does not go out, that is connecting you to that distance and that deep desire to do it,” she says.

Spiritually speaking, this "inner fire" or unquenchable desire to serve God is what drove Jeremiah, also known as the "weeping prophet," to continue preaching a message of repentance for 40 years to the sinful and crumbling nation of Judah, despite seeing any real success in changing or softening the hearts and minds of the stubborn and idolatrous people. Furthermore, Jeremiah was forbidden to marry or have children and his friends had turned their backs on him which left the prophet with no human comfort to speak of. 

In addition to that, Jeremiah faced intense opposition, punishment, and mockery, leading him to resolve to stop prophesying at one point saying, "I will not make mention of Him, Nor speak anymore in His name." But because Jeremiah's motivation to turn the hearts of the Israelites back to God came out of his love for the Lord and for the Lord's people, Jeremiah had an irresistible urge to speak that could not be contained. This internal flame led Jeremiah to say, "But His word was in my heart like a burning fire Shut up in my bones; I was weary of holding it back, And I could not." 

Do you get that? Jeremiah said that he "could not" hold it back. Not that he would not but that he could not! Talk about carrying his own Olympic torch that does not go out! Jeremiah knew that his success wasn't measured as the world measures greatness but how God measures it. And God measures our success by our obedience--obedience that is directly linked to our love for Him. 

"For God so loved the world that he gave his one and only Son, that whoever believes in him shall not perish but have eternal life. For God did not send his Son into the world to condemn the world, but to save the world through him." John 3:16-17 NIV

So, as we look forward to a new year, keep Christmas in your heart at all times my friend. Remember that God loved you so much that He sent His one and only Son to save you so that your love for Him and your "internal fire" to serve Him might never wane no matter what might come against you. 

Heavenly Father, thank You for reminding us that You don't measure success in the same way the world does. Help us to understand that this life is fleeting and that only the things we do for You will have eternal value. Lord, cause us to have a burning fire shut up in our bones so that we would be compelled to fulfill whatever mission You have given us. Lord, thank You for sending Jesus to provide forgiveness for our sins. Help us to never forget His sacrifice that our love for You might grow each and every day. It's in your precious name we pray Jesus. Amen. 

Happy Running!

The King of kings Came Humbly

"While they were there, the time came for the baby to be born, and she gave birth to her firstborn, a son. She wrapped him in cloths and placed him in a manger, because there was no guest room available for them." Luke 2: 6-7 NIV

As I listened to the words of Manger Throne by Third Day on my Christmas Eve early morning run yesterday, I had to fight back tears as I meditated on the words…

What kind of King would leave his throne
In Heaven to make this Earth his home?
While men seek fame and great renown
In lowliness our King comes down
Jesus, Jesus, precious one
How we thank you that you've come
Jesus, Jesus, precious one
A manger throne for God's own son
You left the sound of angels praise
To come for men with unkind ways
And by this baby's helplessness
The power of nations is laid to rest
Jesus, Jesus, precious one
How we thank you that you've come
Jesus, Jesus, precious one
A manger throne for God's own son
What kind of King would come so small
From glory to a humble stall?
That dirty manger is my heart too
I'll make it a royal throne for you
Jesus, Jesus, precious one
How we thank you that you've come
Jesus, Jesus, precious one
A manger throne for God's own son
Jesus, Jesus, precious one (precious Jesus)
How we thank you that you've come
Jesus, Jesus, precious one
A manger throne (my heart is a throne)
My heart is a throne for God's own son

Jesus left His throne. Do you you get that? The King of kings could have come into the world as the Mighty God and King that He is but chose, instead, to come as a baby born of a virgin whose first bed was a manger. 

And there were shepherds living out in the fields nearby, keeping watch over their flocks at night. An angel of the Lord appeared to them, and the glory of the Lord shone around them, and they were terrified. But the angel said to them, “Do not be afraid. I bring you good news that will cause great joy for all the people. Today in the town of David a Savior has been born to you; he is the Messiah, the Lord. This will be a sign to you: You will find a baby wrapped in cloths and lying in a manger.” Suddenly a great company of the heavenly host appeared with the angel, praising God and saying, “Glory to God in the highest heaven, and on earth peace to those on whom his favor rests.” Luke 2:8-13

Why did Christ come in such a humble and lowly way? After all, future kings and queens are not only born in suitably luxurious places such as palaces or the best-equipped hospitals, but their births are widely announced, anticipated, and celebrated because of their familial status. But the birth of the Son of God could not have been more different.

To put it simply, Jesus Christ came humbly in a manger to show God's love is accessible to everyone, not just the powerful; to model ultimate humility, service, and identification with the poor; to fulfill prophecy; and to demonstrate that true spiritual greatness comes from God's grace, not worldly status, allowing people to approach Him in faith, not fear. His manger symbolized stepping into humanity's brokenness and making God relatable even to the lowliest. Does that make you smile or what? 

 
So, before the celebration of Christmas Day  begins, let us join together in praise singing “Jesus, Jesus, precious one, How we thank you that you've come. Jesus, Jesus, precious one, A manger throne for God's own son. Jesus, Jesus, precious one (precious Jesus), How we thank you that you've come. Jesus, Jesus, precious one.” With thankful hearts, then, let us pledge to allow our hearts to be a throne for God's own Son each and every day. After all, in response to receiving the greatest gift we could ever receive, which is eternal life, how could our response be any different? 

Heavenly Father, thank You for modeling what true humility is for us. Although we will never understand fully this side of heaven all that your sacrifice entailed, help us to offer ourselves as a living sacrifice to You in response to it. And on this day and every day, Lord, help us to be bold witnesses of what your birth, death, burial, and resurrection means for mankind. Thank You for Christmas. It’s in your precious and we pray Jesus amen. 

Happy Running!

BASS PRO MIDWEEK MOTIVATION - Strengthen Your Lungs by Singing

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 today is... it's Christmas Eve! That means tomorrow is Christmas Day, the day we celebrate the birth of our Savior, Jesus Christ. And while many people celebrate differently, there's one way to celebrate that will actually help you become a better runner. What way is that you might ask? By singing of course!!

Now, if that has you saying, "Melissa, I don't sing well and I really don't know any good Christmas songs," then you're in luck! You don't have to sing well to reap the benefits of belting out a tune. For real! Speaking of benefits... check out these ways caroling can help your pulmonary function which will make you a better runner: 

Strengthens Respiratory Muscles: Singing uses and strengthens your diaphragm and intercostal (rib) muscles, which are crucial for deep, efficient breaths during running.

Deep & Controlled Breathing: It trains diaphragmatic breathing (belly breathing) and teaches you to control the flow of air out of your lungs (exhalation), similar to pursed-lip breathing used in pulmonary rehab.

Increases Lung Capacity & Stamina: Sustained singing improves respiratory endurance and lung capacity, helping you maintain airflow and effort for longer periods, just like running intervals.

Improves Efficiency: Singing requires managing airflow and pressure, making your respiratory system more efficient at taking in oxygen and expelling carbon dioxide, which translates to better performance and less fatigue when running.

Enhances Posture: Singing encourages better posture, allowing for more open airways and more effective breathing.

Moving on... now let's look at a Christmas carol that's perfect for runners. We might be a little behind on the curveball as we don't actually have 12 days of Christmas left, but that's okay! This is one of the longest holiday tunes you'll ever croon and it takes a lot of wind to do it. So, to get yourself ready for that Christmas morning run and then a crazy morning of unwrapping presents, practice this song today and you'll not only be more jolly but more winded (like the play on words) in a good way.

The 12 Days of Christmas: A Runner’s Edition 

On the first day of Christmas, my running gave to me:
A fresh new pair of running shoes

On the second day of Christmas, my running gave to me:
 Two tech-fit socks
 And a fresh new pair of running shoes

On the third day of Christmas, my running gave to me:
 Three easy miles
 Two tech-fit socks
 And a fresh new pair of running shoes

On the fourth day of Christmas, my running gave to me:
Four water stops

Three easy miles
Two tech-fit socks
And a fresh new pair of running shoes

On the fifth day of Christmas, my running gave to me:
FIVE GOLDEN PRs!
Four water stops

Three easy miles
Two tech-fit socks
And a fresh new pair of running shoes

On the sixth day of Christmas, my running gave to me:
 Six playlists playing
 FIVE GOLDEN PRs!
 Four water stops
 Three easy miles
 Two tech-fit socks
 And a fresh new pair of running shoes

On the seventh day of Christmas, my running gave to me:
 Seven sunrise runs
 Six playlists playing
 FIVE GOLDEN PRs!
 Four water stops
 Three easy miles
 Two tech-fit socks
 And a fresh new pair of running shoes

On the eighth day of Christmas, my running gave to me:
 Eight mindset shifts
 Seven sunrise runs
 Six playlists playing
 FIVE GOLDEN PRs!
 Four water stops
 Three easy miles
 Two tech-fit socks
 And a fresh new pair of running shoes

On the ninth day of Christmas, my running gave to me:
 Nine foam-roll sessions
 Eight mindset shifts
 Seven sunrise runs
 Six playlists playing
 FIVE GOLDEN PRs!
 Four water stops
 Three easy miles
 Two tech-fit socks
 And a fresh new pair of running shoes

On the tenth day of Christmas, my running gave to me:
 Ten carbs for fueling
 Nine foam-roll sessions
 Eight mindset shifts
 Seven sunrise runs
 Six playlists playing
 FIVE GOLDEN PRs!
 Four water stops
 Three easy miles
 Two tech-fit socks
 And a fresh new pair of running shoes

On the eleventh day of Christmas, my running gave to me:
 Eleven strength-day circuits
 Ten carbs for fueling
 Nine foam-roll sessions
 Eight mindset shifts
 Seven sunrise runs
 Six playlists playing
 FIVE GOLDEN PRs!
 Four water stops
 Three easy miles
 Two tech-fit socks
 And a fresh new pair of running shoes

On the twelfth day of Christmas, my running gave to me:
 Twelve reasons I love running
 Eleven strength-day circuits
 Ten carbs for fueling
 Nine foam-roll sessions
 Eight mindset shifts
 Seven sunrise runs
 Six playlists playing
 FIVE GOLDEN PRs!
 Four water stops
 Three easy miles
 Two tech-fit socks
 And a fresh new pair of running shoes

And there you have it friends. The Christmas season is full of traditions and adding the singing of this song to that list will add a little tinsel to your tempo runs. And who doesn’t want that? 

So grab your Santa hat, lace up your shoes, and enjoy this runner’s take on the classic Christmas song. Sing it loud (or at least hum it while you’re out on your long run) because as Buddy the Elf always says, "The best way to spread Christmas cheer is singing loud for all to hear."

Merry Christmas and Happy Running!