BASS PRO MIDWEEK MOTIVATION-Get Some More Shut-Eye

Hello runner friends!

Welcome back to the Bass Pro Fitness Series

MIDWEEK M😊TIVATI😊N blog!

Now let's get started by talking about sleep. With the sun going down sooner as we head into fall and the miles increasing as we get further along in our Bass Pro Marathon/Half and/or Dogwood Canyon training runs, this is a great time to talk about getting more shut-eye. Did you know that runners need more sleep than the average person? It's true! Especially during periods of high-intensity training (like now as we continue to add miles to our training) to support recovery and performance. In addition to more time in bed, factors like sleep quality and consistent sleep schedules are crucial for reducing injury risk, improving mood and cognitive function, and enhancing the immune system.

Which means, if you want to do well at your fall race, you should fall into bed earlier (like that pun?) in the days and weeks leading up to that race. 

So without further ado, let's talk sleep... 

Aim for 8–10 hours:

While the general adult recommendation is 7–9 hours, athletes, including runners, benefit from more sleep, with some elite athletes sleeping 9-10 hours or even more by incorporating naps.

Add to your mileage:
A potential guideline is to add one minute of sleep per mile run per week, so a runner training 35 miles per week might aim for about 8.5 hours of sleep.

Naps count:
Short power naps of 20-30 minutes can improve alertness and aid recovery. Naps add up too! Count them towards your overall sleep. 

 

Signs You Need More Sleep

Listen to your body for signs of sleep deprivation, such as:

• Feeling extra sore after workouts.
• Morning runs feel more difficult than usual.
• Experiencing mood swings or brain fog.
• A decline or plateau in your running performance.
• Feeling generally "off," even during light activity.

Why Quality Sleep Matters

Muscle memory and technique:
Sufficient, high-quality sleep helps solidify muscle memory, making the skills you practice more effective.

Reduced injury risk:
Overtraining and inadequate sleep increase your risk of injuries and illness.

Improved immunity:
Sleep boosts the production of cytokines, which are hormones that fight infection and strengthen your immune system, leading to more consistent training.

Better cognitive function:
Adequate sleep enhances reaction times, coordination, and split-second decision-making.

And there you have it friends. There are so many reasons to "fall" into bed at a decent time. When you make a habit of getting adequate sleep, you'll reap the benefits in your running and in other areas of your life as well. So get to bed early so you can wake up refreshed and ready to log those miles that will get you closer to the finish line in November. Happy Running!

Do Not Fall Prey to Spam

“And no wonder! For Satan himself transforms himself into an angel of light.” 2 Corinthians 11:14 NKJV

“Hmmmm..” I thought to myself as an email notification from “Dr.” Mark Morrison popped up on my phone early yesterday morning. And while the “Dr.” part (since I wasn’t aware that my pastor had received his PhD) should have immediately alerted me that the digital interaction was a scam, I let my guard down (despite the uneasy feelings I had) and opened the email anyway, since it was addressed to both myself and my fellow Women’s Ministry Leader (even mentioning her by first and last name). “Hello,” the email read. “Do you have a moment? I have a request I need you to handle discreetly. I am currently busy in a prayer session...no calls, so just reply to my email.” “Okay,” I thought after reading it and then marking it as spam and sending it to the trash folder (all the while shaking my head of course). “Great job Melissa. You fell for it. That email did NOT come from Pastor Mark. He doesn’t speak like that and you know he would have picked up the phone and called you if something was that important.” As if I needed further confirmation that the email did NOT come from my longtime friend and pastor, I then sent the screenshotted email to the real Mark Morrison who confirmed it was indeed spam.

As this story clearly illustrates, it’s becoming harder and harder to spot deception these days, especially with the uprise in the use of Artificial Intelligence (AI). And while this false or “artificial” brainpower and wisdom can be used for good, believers everywhere must understand that it can and is being used by the enemy for evil. “And no wonder! For Satan himself transforms himself into an angel of light.” Which means he will use every avenue he can to lead a believer astray--pretending to be something that he's not in such a way that he will fool those who are not paying close attention.

“You are of your father the devil, and the desires of your father you want to do. He was a murderer from the beginning, and does not stand in the truth, because there is no truth in him. When he speaks a lie, he speaks from his own resources, for he is a liar and the father of it.” John 8:44

In fact, it was recently reported by Futurism that several AI apps are claiming to be Jesus, Himself. Crazy right? Per the website, “The five platforms — AI Jesus, Virtual Jesus, Jesus AI, Text With Jesus, and Ask Jesus — boast tens of thousands of regular users. Each of them offers a slightly different interpretation of the Bible, leading to some interesting results... When asked whether the chatbots "are Jesus Christ," only one of the virtual saviors declines to answer "I am Jesus Christ." AI Jesus affirmed, for example, "I am the son of God, and the one who died for the sins of humanity.’” Talk about a scam! But it’s no wonder, once again, that the devil would use the world wide web to spread lies and manipulate the truth “for he is a liar and the father of it.” He is as “artificial” as the lies he strives to convince the undiscerning are actually truths. And people are falling for it every day!

“‘Behold, I send you out as sheep in the midst of wolves. Therefore be wise as serpents and harmless as doves.’” Matthew 10:16

So don’t be misled my friend and don’t let down your guard for even one moment. Furthermore, check EVERY teaching against the Bible (and not the online Bible either as it could be compromised) and then “be wise as serpents and harmless as doves” knowing that, as believers, we are “in the midst of wolves.”

Heavenly Father, thank You for reminding us that the enemy works to deceive us in and and every way that he can gain a foothold. Help us to understand this Lord that we might keep our guards up at all times and to stay hyper vigilant. Give us a passion to learn the Word and commit to memory God that we might spot when the Word is being distorted and our enemy of darkness is masquerading as light . It’s in your precious name we pray Jesus. Amen.

Happy Running!

Go For the Negative Split

"Immediately he preached the Christ in the synagogues, that He is the Son of God. Then all who heard were amazed, and said, "Is this not he who destroyed those who called on this name in Jerusalem, and has come here for that purpose, so that he might bring them bound to the chief priests?" But Saul increased all the more in strength, and confounded the Jews who dwelt in Damascus, proving that this Jesus is the Christ." Acts 9:20-22 NKJV

In a story titled “Rochester Hills runner wins women’s open at Crim Festival of Races 10-mile race,” published over the weekend, it was reported that Dot McMahan, a professional runner from Rochester Hills, finished first in the women’s open at the HAP CareSource Crim Festival of Races 10-mile run. McMahon, 48, finished the race with a time of 55 minutes and 47 seconds, according to Crim race results. This is her 12th Crim Festival of Races 10-mile run, she said. Like the winner of the men’s division, McMahan said she likes that the second half of the race is more difficult. “I always try to run the second half faster than the first,” McMahan said. “... That’s always my big goal – no matter what kind of shape I am in, I just know I try to conquer the course.”

In the world of running, completing the second half faster (aka better) than the first is known as a negative split and is something every runner strives for. It not only shows that a person ran a strategic race but is proof that a runner can finish well no matter how poorly they might have started the race. Which is great news when it comes to our race to the final finish line. You see, Jesus is in the business of giving second chances. That means no matter how "bad" a person might have lived the first part of their lives (rejecting Christ, wasting their talents, chasing after the things of this world, etc.), when they give their lives to the Lord, they can make a fresh start and pick up speed on their final miles. Is that awesome or what?

"Then they cried out with a loud voice, stopped their ears, and ran at him with one accord; and they cast him out of the city and stoned him. And the witnesses laid down their clothes at the feet of a young man named Saul." Acts 7:57-58

Now if this has you saying, "But Melissa, you don't know what I've done," let me tell you about a man named Paul who set the world on fire for Christ. Throughout the entire Bible, no one personifies the dramatic change of an encounter with God like Paul (who was formerly known as Saul). When we first meet Saul in Acts 7, he’s overseeing the first Christian (Stephen) being martyred for their faith.

"Then Saul, still breathing threats and murder against the disciples of the Lord, went to the high priest 2 and asked letters from him to the synagogues of Damascus, so that if he found any who were of the Way, whether men or women, he might bring them bound to Jerusalem. As he journeyed he came near Damascus, and suddenly a light shone around him from heaven. Then he fell to the ground, and heard a voice saying to him, “Saul, Saul, why are you persecuting Me?” And he said, “Who are You, Lord? Then the Lord said, “I am Jesus, whom you are persecuting. it is hard for you to kick against the goads.” So he, trembling and astonished, said, “Lord, what do You want me to do?” Then the Lord said to him, “Arise and go into the city, and you will be told what you must do. '"Acts 9:1-6

From there, Saul went on to try and destroy the early church by dragging Christian women and men from their homes and throwing them into prison. On his way to Damascus to do more harm to the church, Saul had a sudden encounter with Jesus. As Saul was coming near the city of Damascus, a light from heaven suddenly flashed around him. "Then he fell to the ground and heard a voice say to him, “Saul! Saul! Why are you persecuting me?” And he said, “Who are You, Lord? Then the Lord said, “I am Jesus, whom you are persecuting. it is hard for you to kick against the goads.” So he, trembling and astonished, said, “Lord, what do You want me to do?” Then the Lord said to him, “Arise and go into the city, and you will be told what you must do."

From that moment on, Saul’s life changed dramatically. Immediately, Paul, who was now on the right course, set out to get a negative split by beginning to boldly preach that Jesus is the Son of God everywhere he went! He had both a name change and a change of purpose! Talk about doing a total 180 degree turn! Not only did he make his life about building up the church he wanted to destroy, but he ran full speed ahead "in strength, and confounded the Jews who dwelt in Damascus, proving that this Jesus is the Christ." Paul was so intent on going for a "negative split" after meeting Jesus that he was willing to suffer immensely for the cause. He was beaten, starved, imprisoned, stoned and more. Eventually he would even give his life for the gospel.

"I have fought the good fight, I have finished the race, I have kept the faith." 

2 Timothy 4:7

So, if you're reading this today and saying, "I haven't been on the right course and I want to make a change," take heart my friend. As I said before, our God is the God of second chances (and third, and fourth, etc.). Which means if there's still breath in your lungs, it's never too late to "go for the negative split." Because, in the end, it really doesn't matter how you started the race, what matters is how you end it. Paul started the race as a persecutor of Christians and ended the race as a preacher of the Gospel who could confidently declare, “I have fought the good fight, I have finished the race. I have kept the faith.” And you can do the same by choosing to follow Jesus Christ with your whole heart today. 

Heavenly Father, thank You for the many stories and examples of people in the Bible You have given us who didn't start the race well but ended the race well. Help us to draw strength and inspiration from these examples Lord that we might remind others (and ourselves) that it's never too late to go for the negative split. No matter what we've done or what age we are, cause us to know that we can have a new purpose when we choose to trust You as our Savior and allow You to direct us back to the right course. It's in your precious name we pray Jesus. Amen.

Happy Running!

We are Called to Represent Jesus Well

Now then, we are ambassadors for Christ, as though God were pleading through us: we implore you on Christ’s behalf, be reconciled to God.” 2 Corinthians 5:20 NKJV

In an interesting story titled “This Runner Conquered the Leadville 100 ... in Jeans” published earlier this week, the writer said “Truett Hanes continues to push the limits of human endurance … while wearing blue jeans. The 28-year-old runner from Plain City, Utah, has been on a yearlong quest to run a sub-2:30 marathon wearing full-length jeans. Along the way, he’s run several sub-3 hour marathons in jeans—including running this year’s Boston Marathon in 2:38:29 on April 12—and also won the net-downhill Drop 13 Half Marathon in 1:06:03 on June 14 in Cottonwood Heights, Utah. He also set a new Guinness World record by doing 10,001 pull-ups in 24 hours on February 2—also while wearing jeans.” If that’s not impressive and unique enough, the writer went on to report “ On Saturday, he took things much farther in his denim gear, running the Leadville 100 wearing jeans in under 24 hours. He wore a pair of Salomon Genesis trail running shoes, a pair of jeans, and a white T-shirt with cut-off sleeves most of the race.” Now if you’re wondering why in the world someone would make a difficult race even harder on themselves by wearing clothing not particularly suited for the challenge, the writer explained, “Full disclosure, Truett Hanes has partnerships with The Perfect Jean, a New York City apparel company, and Salty Britches, a South Carolina brand of anti-chafing ointments…” And just in case you’re wondering, Truett said he had no issues with chafing, but admitted his feet were pretty beat up after all that running. Crazy right?

After reading this, I had to applaud Truett for his creativity and willingness to rep the jean brand despite the discomfort that came along with it. In doing so, he showed himself to be a savvy ambassador that used his talent and skills to intentionally bring attention to the brand in a way that only he could do.

This is the same type of intentionality and ingenuity that every ambassador of Christ should have—using their time, talents, and platforms to shine the light on Christ. Why? Because we are called to represent Him in such a way that the lost are inspired to follow Him. Which is the very reason Paul said we are to do it “as though God were pleading through us,” imploring on Christ’s behalf to be reconciled back to Him. Pleading and imploring are strong words! That’s because, unlike influencing someone to make the choice to buy a certain brand of jeans or anti chafing cream that will only provide short-term benefits, the choice to follow Jesus Christ has eternal consequences. Hence the reason we must earnestly appeal and beg desperately for the lost to accept Jesus before it’s too late.

“‘He who believes in Him is not condemned; but he who does not believe is condemned already, because he has not believed in the name of the only begotten Son of God.” John 3:18

You see, it’s only when you and I truly stop to consider the fate that awaits all those who die in their sin that we will be moved to pray for doors to be opened to share the Good News and see every interaction with someone else as an opportunity to urgently plead with them to seek God before it’s too late.

“‘And they shall go forth and look Upon the corpses of the men Who have transgressed against Me. For their worm does not die, And their fire is not quenched. They shall be an abhorrence to all flesh.‘“ Isaiah 66:24

So, knowing that all those who reject (and not choosing to follow is rejection) Jesus will be sentenced to eternity in hell, where the fire is never quenched and the worm never dies, what steps can you take to better and more boldly represent Jesus Christ to the world my friend?  Time is short and we must use every resource the Lord has given us to plead with the lost to “Be reconciled to God!”

Heavenly Father, thank You for reminding us that we have a lot of work to do. As co-laborers WITH Christ and ambassadors FOR Christ, stir our hearts to break for what breaks Yours that we would be compelled to not only share the Good News at every opportunity but to make our own opportunities using the time, talents, and treasures You have blessed us with. Help us to do our part in making Heaven full. It’s in your precious name we pray Jesus. Amen.

Happy Running!

Test What You are Told

“Beloved, do not believe every spirit, but test the spirits, whether they are of God; because many false prophets have gone out into the world.” 1 John 4:1 NKJV

In a story titled “One Bad Tip Almost Sabotaged My Running. Here’s What Every Runner Should Know Before Changing Their Form” published by Runner’s World earlier this week, the writer said “Nine years ago, a stranger gave me the worst piece of running advice I’ve ever received. It only took one track race for me to realize just how bad the tip was.” The writer went on to explain “I acquired the ill-informed guidance as a naive 15-year-old competing at a summer track meet. After racing the 400 meters, I went into the stands to find my dad, and a random parent sitting nearby told me he had just watched me race–and knew exactly what would help me perform better. The key to running faster? He said I needed to lean back, stretch my legs out far ahead of me, and pull myself forward with every step. Because I didn’t have long legs, he said, I needed to do all that I could to lengthen my stride. I had a gut feeling that the advice seemed faulty, but I gave the parent the benefit of the doubt and put the tip into action at the next track meet I raced at. Spoiler alert: The race didn’t go well. As I rounded the track, I reached my legs forward as far as I could, but I felt unnatural and out of control. It felt awkward to lean my hips backward and stretch my feet out ahead of me. Let’s just say I didn’t use that racing approach ever again.”

As someone who’s also been on the receiving end of bad advice more than once, I’ll say this. I no longer ignore my gut feeling when I sense faulty counsel coming from anyone--whether that be from a stranger, a neighbor, a family member, a close friend, or even another believer. And neither should you. In fact, spiritually speaking, when it comes to believing what any person says, we are told to “test the spirits” to see “whether they are of God because many false prophets have gone into the world.” These false prophets, you can be sure, are people seeking to lead others astray by the spread of false doctrines and the sharing of carnal beliefs, new age ideas, and worldly narratives that go contrary to the Scriptures. Spoiler alert: Listening to them is something that never goes well. 

“He who walks with wise men will be wise, But the companion of fools will be destroyed.” Proverbs 13:20

Furthermore, when seeking advice, we should always remember that “he who walks with wise men will be wise, but the companion of fools will be destroyed." Which means we should choose to receive counsel only from those people who are faithfully walking with the Lord. And, even then, we mustn't shy away from testing what they say against what the Scriptures say when the Holy Spirit stirs us in a way to indicate that what we're hearing might be 'faulty' information.

“These were more fair-minded than those in Thessalonica, in that they received the word with all readiness, and searched the Scriptures daily to find out whether these things were so.” Acts 17:11 NKJV

This was something the Bereans were commended for. No matter who the teacher was, they compared their teaching to the Bible (Old Testament in those days) to make sure it was correct… leaving us a model to follow when taking advice of any kind.

So, choose your counselors wisely my friend. Even then carefully check what they say against the Word when prompted to do so, and never give anyone the benefit of the doubt as doing so rarely goes well.

Heavenly Father, thank You for reminding us that we should never blindly follow anyone’s teachings or advice. Give us discernment Lord to sense when a piece of advice or a teaching goes against the Word that we might not only abstain from listening but point out the error to prevent another person from being led astray. It’s in your precious name we pray, Jesus. Amen.

Happy Running!

BASS PRO MIDWEEK MOTIVATION - Train Your Brain for Mental Toughness

Hello runner friends!

Welcome back to the Bass Pro Fitness Series

MIDWEEK M😊TIVATI😊N blog!

Now let's get started by talking about how hot it's been. Yikes, right? Thankfully the temps are coming down now. But if you are one of the runners who managed to run through the scorching temps while keeping a smile on your face, give yourself a pat on the back. But if you're not one of those runners who had the grit to keep trucking along, it's time to look at a possible reason why. 

And while the main culprit might be that you aren't physically heat-trained to endure the conditions, the other culprit might be that you aren't mentally trained to endure the conditions. This was a subject I was thinking about as I watched the runners at our Bad Dawg Ultra event over the weekend. Temps got up to 101 with a heat index of 114 and yet these runners didn't drop out. Many wisely dropped down in distance but they pressed on despite the less-than-desirable conditions. Why? Because they had trained themselves to combat the negative thoughts that come with running, especially long-distance running and running in less than desirable conditions. 

In light of that then, and with the Bass Pro Marathon/Half and Dogwood Canyon training in full swing, let's talk about how you can cultivate mental toughness, aka a mind that's trained to stay optimistic despite pain, fatigue, heat, cold, etc. Now remember, mental toughness doesn't mean running through a pulled hamstring or a stress fracture. It means running through things that won't necessarily kill you but will have you questioning your life choices (choices like running a marathon). 

With that being said, let's check out these four key aspects (there are many more) for developing and maintaining mental toughness in running:

Embracing Discomfort:
Recognizing that discomfort is a natural part of running, especially during challenging workouts and races, and accepting it as a sign of progress, not a reason to quit. This is crucial in developing mental toughness as the practice is a discipline that has to be grown. In the same way the body gains endurance by adding mileage, the mind gains endurance by adding stressors. 

Training in the heat, for instance, is a stressor on the body and the mind. But, after every run, the body rests and reaps the reward of being better able to handle even hotter temperatures for longer periods of time. 

Managing Negative Thoughts:
Developing strategies to identify, manage, and reframe negative self-talk, focusing on the present moment and maintaining a positive outlook. On more than one occasion over the weekend, I heard a runner say that he or she had one more 10-mile loop to complete regardless of how many they actually had to complete depending on the distance they had signed up for. Breaking down the daunting thought of having multiple loops to one loop at a time identified the cause of the anxiety, managed it by making it more doable, and then focused on the present moment and keeping a positive outlook. After all, it's just one loop to finish right? And then one more, one more, and one more. 

When you're running a half or a full marathon then, this might look like saying to yourself, "I have one more mile to go." And then repeating it after every mile.  

Emotional Regulation:
Learning to navigate the emotional fluctuations that can occur during endurance events, maintaining focus and composure even when feeling overwhelmed. This is most definitely a learned discipline that takes time to cultivate. Learning to navigate emotional fluctuations begins with learning what causes them and developing cognitive reappraisal strategies. These coping skill developed over time and with intentionality will pay dividends both on and off the racecourse!

Building Resilience:

Through consistent training and exposure to challenging situations, runners can build mental resilience, becoming more capable of handling setbacks and adversity both on and off the track. It goes without saying that if you train for every situation, you'll be ready for every situation. One of the great real-life examples of this was the year Des Linden won the Woman's Division of the Boston Marathon. Was she the best or fastest runner? Probably not. But what she was... was resilient. Des trained in the rain and was ready for the rain on that Marathon Monday in 2018 and became the first American to win the race in 33 years. 

And there you have it friends. By training your brain to be mentally tough, you can be the best runner you can be. After all, if your body is at peak performance physically but the mind is lacking, the mind will cause the body to falter nine times out of ten. So, embrace discomfort and choose to see adversity as a stepping stone and learning experience. Do this often enough, and you'll gain the grit you need to overcome any mental hardship you'll encounter on the way to the finish line. Happy Running!

Trust the Way God has For You

"For My thoughts are not your thoughts, Nor are your ways My ways,” says the Lord. “For as the heavens are higher than the earth, So are My ways higher than your ways, And My thoughts than your thoughts." Isaiah 55:8-9 NKJV

"This weekend I had the privilege of running the Bad Dawg Ultra. Ultras are never just about the finish line. They’re about the training no one sees, the people who show up for you, and the growth that happens along the way. With temps at 101° and a heat index of 114°, I fought as long as I could and walked away with 83.5 miles—my 2nd furthest distance ever." Those were the words Jennie Terflinger (my dear friend, fellow ultrarunner, and faithful sister in Christ) wrote after falling 16.5 miles shy of reaching her goal of completing 100 miles. After thanking her crew and pacers, Jennie then said,  "If you’ve ever wondered if you should try an event, my advice: jump in with both feet. I’d rather live life on the field than sit on the sidelines wondering what if. Thank you to everyone who followed along and cheered me on. Let’s keep chasing epic adventures together." 

"A man’s heart plans his way, But the LORD directs his steps." Proverbs 16:9 NKJV

I don't know about you but her post put a smile on my face for three reasons. First... she acknowledged that it was a privilege to run. If you know Jennie, that means she knows that all she has, all that she is, and all that she is able to accomplish is because of the grace of God in her life. Secondly, Jennie chose to praise God for what He allowed her to do, rather than becoming disheartened, and shared that it was her second farthest distance! And lastly, Jennie used the change in plans to encourage others rather than to discourage them, because Jennie ultimately understands that we plan our ways but it's the LORD that directs our steps. 

And we know that all things work together for good to those who love God, to those who are the called according to His purpose." Romans 8:28

Now if this has you saying, "But Melissa, if Jennie is a faithful follower of Christ, why wouldn't God grant her prayer?" To this I would say, "I don't know." But this is what I do know, God's thoughts are not our thoughts and our ways are not His ways. In fact the Lord says, "For as the heavens are higher than the earth, So are My ways higher than your ways, And My thoughts than your thoughts." And this is what I also know, God causes ALL things to work TOGETHER for good to those who love Him and are called "according to His purpose." Did you get that HIS part? We are servants of the most High called to serve Him... according to His purpose and not our own. Which means we may not always understand His ways, but we are to always trust His ways.

So if the race of life isn't going as you planned today, take heart my friend. If you have placed your trust in Jesus Christ, it will all work out. I can't tell you how it will or when it will... only that your circumstances will work together for your good and for His glory. 

Heavenly Father, thank You for reminding us that your ways and your thoughts are so much higher and better than ours. Lord, when our plans don't work out as we think they should, help us to look to You and to trust that your plan is much better than ours. In light of that knowledge God, stir us up to continue seeking epic adventures that bring You glory whether we win or lose. It's in your precious name we pray Jesus. Amen. 

Happy Running!