Be Prepared and Compelled

"That is why I am so eager to preach the gospel also to you who are in Rome. For I am not ashamed of the gospel, because it is the power of God that brings salvation to everyone who believes: first to the Jew, then to the Gentile." Romans 1:15-16 NIV

In another disturbing story titled, “'Be more prepared': Runner escapes attack at east Louisville park,” it was reported that a woman in Louisville, KY was attacked while training for a marathon at Beckley Creek Park on Sunday morning. She is now reminding others to be alert.

Jaden Barker said she arrived at the park before 9 a.m. for a long run as part of her marathon training.

"It's just nice, and I can get a lot of miles in because I'm in double digits. I'm running 16, 18 miles at a time," Barker said.

While running on one of the wooded paths, Barker said she noticed a man wearing gray sweatpants and a black surgical face mask. At first, she thought nothing of his behavior.

“He was like running and then was like, walk, run and walk,” Barker said. “And I went, 'OK, he’s interval training.' I do that all the time as a runner. I’m like, nothing new.”

However, Barker said she soon felt something was wrong, and she pulled out her mace.

"As I started turning, that's when he grabbed my hips and just slammed me to the ground, and then started pulling on my pants. But thankfully, I had the mace, I was macing him and hitting him in the face," Barker said. "I thought I was going to die because it’s just me and this grown man in the woods."

Barker said the man eventually ran away. She then ran for help and called police.

Although she said she escaped with only scratches, Barker said the emotional impact remains.

Now, Barker hopes speaking out will help others stay prepared.

And, you know, while it’s extremely important to speak out to help people avoid physical danger, it’s even more important to speak out to help people avoid the spiritual danger that leads to eternal death. 

“Jesus answered, “I am the way and the truth and the life. No one comes to the Father except through me.” John 14:6

You see, there is only ONE way to eternal life. And that way is ONLY through Jesus, the One whose death, burial, and resurrection we are getting ready to celebrate.

Which is the very reason every believer should, like Paul, be compelled and prepared to “preach the Gospel everywhere they go—eager to join him in declaring, “For I am not ashamed of the gospel, because it is the power of God that brings salvation to everyone who believes: first to the Jew, then to the Gentile.

“Salvation is found in no one else, for there is no other name under heaven given to mankind by which we must be saved.’” Acts 4:12

Did you get that? The gospel is the power of God that grants eternal life to everyone who believes! And that power to give eternal life is found NO other name under heaven. Not in the name of Allah and not in the name of Buddha. In fact, there are an estimated 4200 world religions, but there is only ONE empty tomb… which proves that Jesus is the ONLY way. 

So, don’t be ashamed to preach the gospel my friend. After all, how can a lost person call on the ONLY Name that saves if we don’t share the Good News? The answer is they can’t. Which is the reason we must be prepared and compelled at all times. 

Heavenly Father, thank You for making it abundantly clear that the ONLY way to eternal life is through a relationship with Jesus Christ. Lord, help us to understand how horrible hell is that we would be compelled to reach the lost, knowing it will be the destination of all those who die in their sin. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

BASS PRO MIDWEEK MOTIVATION - Group Running for Mental Health

Hello runner friends!

Welcome back to the Bass Pro Fitness Series

MIDWEEK M😊TIVATI😊N blog

Now let’s get started by talking about the Fellows Lake 5 and 8 mile trail run that happened on Saturday. I was sad that I wasn't able to make it, as the Bass Pro Fitness Series always has the best events, but I loved reading all the comments and seeing all the photos. There were so many smiles! 

Everyone was posting about the fun time they had at the race and with friends. Which brings me to today's topic of mental health. Science has clearly shown that running boosts our mental health. We all know that, right? But did you know that group running boosts it even more?? That's why runners tend to run "in packs." 

This is also why those runners who frequently run with friends or with a running group are more likely to stick with running over a lifetime. As a longtime runner and running coach, this is something I can personally attest to. Which is the very reason I urge every person who completes the Couch to 5k classes I teach every year to get plugged into a running group of some type. It really makes that much of a difference. 

You see, running has always been more than just a physical activity; it’s a powerful tool for mental and emotional well-being. But when running becomes a group activity, its benefits multiply. Group running fosters connection, motivation, and resilience, offering a unique path to improved mental health.

To further back this up and to entice you to find a group (if you're not part of one already), check out these 5 Stats That Prove Group Running Boosts Mental Health: 

1. 44% of Runners Show Mental Health Improvements Comparable to Antidepressants

A 2023 study published in the Journal of Affective Disorders compared the effects of antidepressants and running-based therapy on patients with depression and anxiety. Over 16 weeks, both treatments showed similar levels of effectiveness, with 44% of participants experiencing significant improvements in their mental health.

What sets running apart, however, are its additional physical benefits. Patients in the running group saw improvements in their weight, blood pressure, and heart function, while those on medication experienced no such changes. Running’s dual benefits—mental and physical—make it an ideal choice for managing mental health.

Group running enhances these benefits by adding social support, which is critical for consistency. As the study noted, sticking to the prescribed running protocol was a challenge for some participants, but running with a group provides the accountability and encouragement needed to stay on track.

2. 89% of Runners Report Increased Happiness Through Social Connections

Human beings are social creatures, and meaningful connections are essential for mental well-being. According to a 2018 survey by Glasgow Caledonian University, 89% of runners using platforms like ParkRun and Strava reported that running regularly made them happier.

Running with a group amplifies this happiness by creating a sense of community and belonging. Studies have shown that group runs foster genuine friendships and emotional support, helping runners cope with stress and reducing feelings of isolation.

Kathy Youngren, a runner from Alabama, describes her running community as “like family.” Whether it’s enduring tough weather, sharing personal victories, or simply enjoying the camaraderie, the bonds formed during group runs provide a profound mental health boost.

Social connection during runs not only enhances mood but also strengthens emotional resilience, making it easier to navigate life’s challenges.

3. Running With a Group Increases Performance and Effort by 200%

The Kohler effect, a psychological phenomenon, explains how working out with a group motivates individuals to push harder. A study from Kansas State University found that exercising with a more capable partner increased workout intensity and duration by 200%.

This motivational boost is particularly valuable for mental health. Running with a group encourages individuals to overcome barriers like fatigue or self-doubt, building both physical endurance and mental toughness.

Moreover, group dynamics create a supportive environment where runners feel encouraged to succeed together. Whether it’s running an extra mile or improving your pace during a speed workout, the collective energy of a group can lead to breakthroughs that wouldn’t happen alone.

4. Two-Thirds of Runners Experience the “Runner’s High” During Group Runs

Running triggers the release of endorphins, serotonin, and dopamine—neurotransmitters that play a crucial role in regulating mood and combating stress. Known as the “runner’s high,” this natural chemical boost leaves runners feeling relaxed, happy, and mentally refreshed.

A study by Kenneth E.C. found that two-thirds of runners reported experiencing the runner’s high during their runs, with many noting additional mental benefits like tension relief, improved self-image, and enhanced creativity.

When shared with a group, the effects of these mood-enhancing chemicals are magnified. The shared goals, encouragement, and camaraderie of group runs amplify the mental rewards, making each run a therapeutic experience.


5. 89% of Group Runners Find Purpose and Belonging in Their Runs

The Japanese concept of “ikigai” refers to the sense of purpose that makes life meaningful. For many, group running embodies this idea by combining personal fitness goals with community engagement.

Running with a group creates opportunities to connect with others, set shared goals, and celebrate collective achievements. These experiences foster a sense of belonging and self-worth, which are critical for mental health.

This is the reason the Bass Pro Shops Fitness Series is so loved by running groups everywhere! And I mean everywhere! Their mission is to celebrate health and wellness, outdoor adventures and wildlife conservation in the beauty of the Ozarks. And their purpose is to help people become the best they can be. Completing events like theirs, they say, change people from the inside out. They celebrate the accomplishments of their participants and understand the positive impact their events can have on our total wellbeing.

Furthermore, their programs are designed to include activities for people of all ages, backgrounds, fitness levels and areas of interest. Proceeds from their events are shared by local charities that align with the mission and giving pillars of Bass Pro Shops and the Fitness Series. Is that awesome or what? 

This means that whether you’re training for a marathon, exploring trail running, or simply seeking a supportive community, the Bass Pro Fitness Series of events can help you find your tribe. I know they helped me find mine! I met more than half of the runners I now run with regularly and consider dear friends through the events Bass Pro puts on. 

And while we joke that these friendships have actually caused a decline in our mental health (because we attempt bigger things all the time because of the influence of the group), we all know it's a joke. There's a lot of joy to be found by being in the right running group which is awesome for your mental health. So get out there and find your group. You'll be glad you did. Happy Running!

Another Sign of the Times

“But know this, that in the last days perilous times will come: For men will be lovers of themselves, lovers of money, boasters, proud, blasphemers, disobedient to parents, unthankful, unholy, unloving, unforgiving, slanderers, without self-control, brutal, despisers of good,” 2 Timothy 3:1-3 NKJV

In a disturbing story published by CBS News over the weekend, it was reported that yet another runner is in the hospital after being attacked by three dogs in Plymouth Township, Michigan, on Saturday morning. At least one of the animals was shot by an officer.

Officers responded to the incident on the 12000 block of Canton Center Road around 6:35 a.m. Police said the dogs approached the first officer at the scene in an "aggressive manner" when they tried to approach the runner, identified by officials as a male.

The officer then shot their firearm, according to police. At least one of the dogs was hit by the bullet and all three ran from the scene.

The male, whose age has yet to be disclosed, was taken to the hospital where he was in stable condition on Saturday afternoon, officials said.

Police found one of the dogs suspected in the attack, a cane corso, running near an elementary school. Officials said it was taken to the Huron Valley Humane Society to be quarantined.

Now if this story has you asking yourself, “Is it just me or are random canine attacks on the rise?”, you’re not alone. I asked myself and then Google the same question and got this response, “Yes, dog attacks and fatalities have risen significantly since 2020, with fatal incidents in the U.S. more than doubling from approximately 40 annually to nearly 100. This increase is largely attributed to the surge in pandemic pet adoptions, which led to high numbers of dogs lacking proper training, socialization, and breeding.”

And, of course this proper training, socialization, and breeding can almost always be traced back to irresponsible owners—with the number of those who are “despisers of good” rising every day. Among other things, those people who despise good are not only irresponsible but detest laws and actively scorn what is morally, socially, and physically good for others. 

You can be sure, though, that this is just another sign of the times that Paul told Timothy would come upon the world to serve as an indication that the return of Jesus was imminent, when he said “in the last days perilous times will come: For men will be lovers of themselves, lovers of money, boasters, proud, blasphemers, disobedient to parents, unthankful, unholy, unloving, unforgiving, slanderers, without self-control, brutal, despisers of good..”

Are we seeing all of this today or what? Paul goes on in the chapter to further elaborate on the exceedingly wicked state mankind will be in before the return of Jesus. And then tells us what we are to do during these “perilous times” that are upon us.

“But you must continue in the things which you have learned and been assured of, knowing from whom you have learned them, and that from childhood you have known the Holy Scriptures, which are able to make you wise for salvation through faith which is in Christ Jesus. All Scripture is given by inspiration of God, and is profitable for doctrine, for reproof, for correction, for instruction in righteousness, that the man of God may be complete, thoroughly equipped for every good work.” 2 Timothy 3:14-17

We are to press on, assured by our faith in Christ Jesus and the Holy Scriptures that everything will happen as God says it will. And we are to be found “complete” and “thoroughly equipped for every good work” by reading the Bible and committing it to memory. In this way we won’t be led astray or have reason to fear the coming days, but will be ready for whatever comes our way.

So, as the coming days become more perilous, make studying the Bible and growing closer to Christ your highest priority my friend. Doing so will not only ensure that you are found wise but prepared, set, and primed for what lies ahead. 

Heavenly Father, thank You for your Word that so clearly lays out what the signs of the times will be. Lord, help us to be found ready for the coming days by being trained in the Word and vigilant against the enemy’s attacks.  Help us to be a light in this dark world by the way that we live that we might lead the lost to You before it's too late. It's in your precious name we pray Jesus. Amen. 

Happy Running!

Be Someone Worthy of Imitating

“Imitate me, just as I also imitate Christ.” 1 Corinthians 11:1 NKJV

In the world of running, good pacers are considered highly valuable and very sought after. Why? Because these people are experts in their sport and selfless servants who are set on helping someone else complete a race at the expense of their own time and effort. 

This was something I was thinking about on the ride home yesterday after the 100 mile run God had allowed me to complete. I had run the first 50 miles solo but picked up one of my two pacers to help me complete the last 50 (pacers are allowed only after mile 50).

By definition. a running pacer is: an experienced runner who maintains a consistent, predetermined speed to help other runners meet a specific goal time in a race. Often found in marathons or ultramarathons, they provide motivation, guide energy management, and help manage mental/physical challenges during competition, frequently identifiable by signs, balloons, or specific team gear.

They come in the form of marathon “pace groups,” leading runners to finish in specific times (e.g., 3:30 or 4:00 hours and beyond) by running even splits. In ultramarathons, a pacer joins a fatigued runner, aiding in nutrition, navigation, motivation, and safety. They also provide mental support by taking over pace calculation duties, allowing the runner to reduce mental effort, focus on the run, and avoid starting too fast or slowing down. They also help to set a blistering pace in elite races to help competitors set new personal or world records.

As you can see by that general definition then, a good pacer can make all the difference in whether a person reaches the finish line or not. Such was the case over the weekend at the Prairie Spirit 100 mile trail run.

By the time I picked up my first pacer, Amanda, I was struggling mentally to keep my mind focused on the race and off the GI and foot issues I was experiencing. I had also just come off the longest and loneliest stretch in the race (10 miles) between aid stations, and was feeling a bit dehydrated both physically and motivationally.

But soon all that changed. Amanda joyfully and confidently took over the run/walk interval calculations as soon as she took the lead so I could focus solely on adjusting my attitude, and she found multiple ways to encourage and inspire me to keep moving forward throughout her shift. Twenty-seven miles later, my second pacer, my sweet husband Larry, came on board and continued the process of encouragement and mental support until we reached the end and gave God all the glory.

The secret to their success in helping me? They were both experienced runners who had practiced maintaining a consistent, predetermined speed while keeping a good attitude, among other things, so they could use their skills to help other runners (in this case, me). I followed their lead and it paid off.

And, you know, when it comes to following leads, Paul wrote this to the church at Corinth, “Imitate me, just as I also imitate Christ.” Paul had worked very hard to become more like Jesus by consistently and tediously studying the Word and His life so that he could mimic and mirror His actions. In doing so, Paul used his skills, knowledge, and lifestyle that came from a life of imitating Christ to help and inspire others to follow Jesus.

In the same way, as Christ’s disciples, you and I are to imitate His character and, in doing so, provide life models worthy of imitation. In this way, we can “pace” others along in their spiritual race of life so they don’t get weary and give up.

“But what things were gain to me, these I have counted loss for Christ. Yet indeed I also count all things loss for the excellence of the knowledge of Christ Jesus my Lord, for whom I have suffered the loss of all things, and count them as rubbish, that I may gain Christ” Philippians 3:7-8

This is something we do by following the example of Paul who counted “all things loss for the excellence of the knowledge of Christ Jesus” and pursued a relationship with the Savior above the things of this world. Paul’s sole pursuit in life was to know God, to imitate the life of Jesus, and to make God’s great Name known.

And, of course, we know that the knowledge of Jesus and knowing God begins with a daily practice of disciplined Bible study and meditation. You see, it’s only when a believer seeks to know Christ intimately that they can become like Him, and inspire others to seek Him because of the way they live.

“For bodily exercise profits a little, but godliness is profitable for all things, having promise of the life that now is and of that which is to come.” 1 Timothy 4:8

So, seek to know God through the Bible above all else my friend. Make training in the Word an even greater priority than exercise and you will not only reap spiritual benefits yourself but will inspire others to do the same by your example.

Heavenly Father, thank You for reminding us that, like Paul, we were meant to inspire others to follow You by the way that we live our lives. Lord, help us to "set the pace" of what it means to follow Jesus to all those around us. Compel us to seek You above all else so that we might imitate you in such a way that others will see You. It's in your precious name we pray Jesus. Amen. 

Happy Running!

Do Your Part in Making Heaven Full

“For there is no distinction between Jew and Greek; for the same Lord is Lord of all, bestowing his riches on all who call on him. For "everyone who calls on the name of the Lord will be saved." Romans 10:12-13 ESV

In a story titled “London plans two-day mega 100,000-runner marathon” published Wednesday, it was reported that the London marathon could be split across two days next year to reportedly allow up to 100,000 runners to participate and raise millions more for charity.

A world record 1.1 million people applied via a ballot to take part in the 2026 London marathon, taking place on April 26, nearly doubling the number of applications from two years ago.

The 2025 event set a world record for number of finishers in a single marathon at 56,640 and raised £87.3 million ($117 million) for a diverse range of charities.

"The TCS London Marathon is the world's most popular marathon, and we are continually exploring innovative ways to enable more people to take part, while delivering positive benefits for London," organisers said in a statement to AFP.

"Together with our partners and stakeholders, we are looking at the intention for the 2027 TCS London Marathon to take place across two days.

"No approval has been given at this stage."

And, you know, while the London Marathon has participation limits and qualification criteria that must be met to gain entry, the Bible tells us that “everyone who calls upon the name will be saved.” Truly believing in Jesus Christ as Savior is the only criteria for eternal life. 

That means no one is turned away “for there is no distinction between Jew and Greek; for the same Lord is Lord of all, bestowing his riches on all who call on him.” Is that amazing or what? The "riches" bestowed by the Lord upon all who call on him, regardless of background, represent the immense, universal blessings of salvation, grace, and mercy. This includes forgiveness of sins, the indwelling of the Holy Spirit, the peace that surpasses all understanding, and the promise of eternal life. Amazing, right? 

“How then will they call on him in whom they have not believed? And how are they to believe in him of whom they have never heard? And how are they to hear without someone preaching? And how are they to preach unless they are sent? As it is written, “How beautiful are the feet of those who preach the good news!’” Romans 10:14-15

But here’s the deal. While God welcomes all who believe in Him and "call upon the name... how are they to believe in him of whom they have never heard? And how are they to hear without someone preaching?" And of course, the answer to both questions is... they can't.

"And the master said to the servant, ‘Go out to the highways and hedges and compel people to come in, that my house may be filled." Luke 14:23

"Jesus said to him, “I am the way, and the truth, and the life. No one comes to the Father except through me." John 14:6

"For I am not ashamed of the gospel, for it is the power of God for salvation to everyone who believes, to the Jew first and also to the Greek." Romans 1:16

Which is the very reason, each and every believer is called to have the beautiful feet that come from going out "to the highways and hedges" and preaching the Message in such a way that people are compelled to call upon the ONLY name that has the power to save "everyone who believes." 

So, don't be ashamed of the Gospel my friend and don't buy into the lie that sharing the Good News is the job of your pastor or of a few select people. We are all called to do our part in making heaven full. And that means you and I have a job to do. 

Heavenly Father, thank You for reminding us that You are the ONLY way to eternal life and that all who call upon your name can be saved. Lord, help us to understand that we all are commissioned to share the Good News so that we can reach everyone. Father, please fill us with a sense of urgency so great that it would compel us to get out and get busy, knowing that time is short. Its' in your precious name we pray Jesus. Amen. 

Happy Running!

God Goes After the One

“‘Or what woman, having ten silver coins, if she loses one coin, does not light a lamp, sweep the house, and search carefully until she finds it? And when she has found it, she calls her friends and neighbors together, saying, ‘Rejoice with me, for I have found the piece which I lost!’ Likewise, I say to you, there is joy in the presence of the angels of God over one sinner who repents.’” Luke 15:8-10 NKJV

In a story titled “WOMAN DESPERATE TO FIND MISSING ENGAGEMENT RING LOST WHILE RUNNING NYC HALF MARATHON” published earlier this week, it was reported that a woman who set a personal record running the NYC United Airlines Half Marathon is looking for her engagement ring she lost along the way.

Isabel Lahn-Schroeder, a social worker at Lenox Hill hospital, said she lost her engagement ring along the route, likely somewhere around Central Park South.

She described the ring as having multiple stones in the shape of a flower.

The pride and joy she felt after completing the NYC Half quickly turned to horror when she realized the engagement ring she received on Halloween was missing.

Schroder says she retraced her steps. She went to lost and found and even to the police precinct, but to no avail.

The ring is a family heirloom that had been passed down in her fiancé's family for generations.

The soon-to-be bride said she has a pretty good idea of where she may have lost the ring.

Now she's hoping that by putting her story out there, perhaps a good Samaritan will help reconnect her with the precious ring.

And, you know, in the same way Isabel was desperate to find her ring (even imploring strangers to aid in the search to reconnect her with the lost item), the Bible gives us the parable of the lost coin in which a woman lost one of her ten silver coins and went on an exhaustive search to find it. Although she had nine left, we can see by her lighting a lamp and carefully sweeping the house, that the woman was desperate to find the one coin she had lost. It was that precious to her.

And her diligent search paid off. Because when she finally found the one coin she had lost, she was so overwhelmed with happiness at her hard-fought-for discovery that she called “her friends and neighbors together, saying, ‘Rejoice with me, for I have found the piece which I lost!’” 

"for this my son was dead and is alive again; he was lost and is found.’ And they began to be merry." Luke 15:24

This story illustrates God's intense, personal love for individuals and His joy over the repentance of one sinner... of one person who "was lost and is found."  It emphasizes the fact that every person is priceless to God no matter where they are. Unlike the lost sheep that wandered, the coin was lost in the house, perhaps neglected even. 

You see, a person can be "lost" even within the church or a good environment, yet God continues to search for that one person. And when that one person is found, "there is joy in the presence of the angels of God over one sinner who repents." God is the Seeker and Saver of the one who has gone astray. Does that fill your heart with joy or what? 

So, while God is the seeker of the lost, let us never forget that He uses believers to aid in the search and recovery mission. Which means we must always be ready and willing to do our part in "reconnecting" the lost with the Lord. 

Heavenly Father, thank You for being the God who never gives up searching for and saving the one who is lost. Lord, help us to aid in this search and recovery mission that we might rejoice alongside You over the one who is found. It's in your precious name we pray Jesus. Amen. 

Happy Running!

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BASS PRO MIDWEEK MOTIVATION - BENEFITS OF THE 10-MILE RUN

Hello runner friends!

Welcome back to the Bass Pro Fitness Series

MIDWEEK M😊TIVATI😊N blog

Now let’s get started by talking about an exciting event coming up in June… the 2026 Run Finley. What’s even more exciting is that they have added a 9.63 distance to this event!!! That’s almost double digit miles!!!!

Why do I find that exciting? Because incorporating a weekly ten mile run has great benefits. Even for those who stick to the 5k and 10k distances.

In an article I found published by Runner’s World way back in 2007, Benji Durden of Colorado, who made the 1980 Olympic team in the marathon, detailed how the 10-miler helped him come back from an injury. For several months he said that he could only do leisurely-paced runs around Boulder, where he lived. As he waited for the chance to do more intense work, Durden decided to perform an experiment on himself. He wanted to determine if he could get faster by continuing long, slow runs a couple of days a week. No tempo runs. No hills. No track work. Just Long Slow Distance.

"I started out with the ability to run 22 minutes for a 5-K," Durden recalled. "I was doing one-hour runs. Two months later, I was down below 21 minutes. Then I upped the run to 90 minutes. And a few months later, I was under 20 minutes."

Durden, 54, eventually improved his time to 18 minutes and change, more than a 3-minute improvement overall. All of his progress came from running long and slow.

A former world-class runner, Durden re-learned one of the most important principles of running-that long runs, even at a slow pace, count for a lot.

Durden's rediscovery has valuable implications for short distance runners, who oftentimes neglect long, easy runs in favor of more intense work. Sure, do your intense work, but don't think LSD is for the novice. A weekly 10-miler can work wonders. Wouldn't you like to improve your 5-k time this fall by 3 minutes, too?

With that being said, check out these 10 reasons to complete a 10-miler each week according to the experts *with my two cents thrown in of course:

10 

It fine tunes your form: Running a 10-miler takes more than an hour to complete, putting you into fatigue when flaws in running form become obvious. You must try to correct those flaws (like slouching) and hold form to the end. Durden believes that a 10-miler makes you a more efficient runner-"by getting all your body parts, while fatigued, to agree on the direction you need to go: forward." You smooth away rough edges like a stream smoothes out a rough stone caught on its bottom.
9 

It's not a marathon: "People think a 10-miler is like running a marathon, but it's not," said Robert Smith, boys track and cross-country coach at Michigan's Novi High, one of the state's best teams. Ten miles is not 26. You don't need four months to "build up" to the distance. Many high school runners, accustomed to running 5-milers and 6-milers, are fit enough to tackle a 10-miler right away. Others may need just a couple of weeks to reach that level. Some freshmen, Smith cautioned, should top out at 7 or 8 miles.
8

It caps off a great week: Speed on Tuesday. Hills on Thursday. Race on Saturday. That's a good week. Want to make it great. You guessed it: The Sunday 10. "It's the last accomplishment to a great week of training," said Katie McGregor, a professional who trains with Team USA Minnesota and is a former NCAA cross-country champion.
7 

It's like weight lifting for your legs and heart: Ten-milers will not only do wonders for your leg muscle strength, but for your heart, another crucial muscle, as well. A strong heart means you have larger "stroke volume." That is, the amount of blood sent from the heart to the working muscles increases. More blood going from the heart to the leg muscles means your heart will need to beat less when you're running the same pace.
6 

It gives you a king-sized bed: "When you spend more time on your feet doing 10-milers, you build more capillary beds," said Bob Williams, director of running at the Sports Lab Training Center in Beaverton, Oregon. Capillaries are the smallest blood vessels in your legs, and during 10-milers, you literally grow them like tree branches. More capillaries means that your heart (which we already know is pumping more blood, see #7) can deliver more energy-producing oxygen directly to the leg muscles during a run.

5 

It fosters camaraderie: Because of its duration and conversational pace, the 10-miler fosters a sense of esprit de corps (French for camaraderie) among teammates. But one caution: "You can't expect all runners to stay together," said coach Smith. "Runners will naturally divide into same-pace groups-7 minutes a mile, 8 minutes a mile-early in the run."

*and, of course we know that most runners will divide into same-pace groups from the 9 minute mile on up to the 15 minute mile. So don't kill yourself when running with a group. Find that pack that fits your pace and join them. 
4 

It makes you an aerobic tourist: Your 10-miler can take you far, and be your ticket to some nifty sightseeing. Every runner knows the importance of variety in keeping a training program fresh. You can venture to new trails, pass the homes of friends along your route, circle through town, hit that big hill that no longer seems far away-go almost anywhere your legs desire in the course of 10 miles. And the many new scenes will make the run go by that much faster. Enjoy!
3

It boosts confidence: Who doesn't feel 10 feet tall after running 10 miles? Okay, you feel good after 5, 6, 8 miles... But 10, you feel unstoppable. Suddenly, hard track workouts may seem more manageable and you'll feel more eager and less anxious about training. "I know I'm ready for a great race when I've done a great long run," said McGregor, who adds that recognition of your long run get you out of a bad patch in a race. If you get that sinking feeling in the second half of a 5-k cross-country race, recalling your 10-miler will remind you how tough you've been on hour-plus runs. "Soon," says McGregor, "the race could go your way."
2

It gets out the tightness: "A muscle remains tight because it isn't getting enough blood," contends Durden. "The tissues in the muscle haven't gotten enough nutrition to repair themselves." In this respect, a 10-miler a couple of days after a hard race will supply the muscles with ample blood flow for repair and recovery. Long runs therefore can function as recovery. Think of a 10-miler as a massage for your tight calves and hamstring muscles.
1

It enables you to switch on your kick: Can Bob Kennedy, the American recordholder in the 5,000 meters, outkick Tim Montgomery, the world recordholder in the 100 meters, on the home straight of a 5-k? Sure he can. But not because Kennedy is faster. He's not. But Kennedy has endurance that Montgomery, a sprinter, does not. And Kennedy got that endurance from countless long runs like 10-milers enabling him to turn on his speed as he approaches the finish. Coaches like to say that "speed comes from strength." The stronger you are, says Durden, the better you'll kick in the last 200 of a race.

Now that we've talked about the benefits, let's look at "How to Run 10."

Start Slow: Aim for a "conversational" pace, about a minute and a half to 2 minutes slower than 5-k race pace.

Stay Slow: Don't get hooked into "picking it up" if you’re running with a group. 

Break It Up: Instead of focusing on the whole 10 miles at once, mentally break up the distance into segments, like circling the lake or reaching the next intersection. This way, you'll avoid the moment, around 3 miles, when you realize you still have 7 miles to go.

Be Fluid: Drink 8 to 12 ounces of water or a sports drink leading up to the 10-miler to prevent dehydration. On hot days, you might want to "plant" a water bottle midway or stop for a drink along the route.

Finish Fuel: Try to snack on something solid within 20 minutes after the run to aid in recovery. Fruit or a bagel will help replace energy. A carbo-protein mixture, like half a tuna fish sandwich on rye, is ideal.

And there you have it friends. By incorporating a weekly 10 mile run into your routine, you'll not only be ready to race the Finley 9.63 or 4.17 but you'll see improvements in your 5k and 10k times. And who doesn't want that? So, don't be afraid to add some Long Slow Distance runs. You'll be glad you did! Happy Running!