BASS PRO MIDWEEK MOTIVATON - Tis the Season to Sweat

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's happening this weekend. Summer is officially making it's debut on Sunday. And while there's no exact statistic for the percentage of runners who claim summer as their favorite season, I can tell you that it's certainly not mine for a variety of reasons. I am definitely a spring and fall lover! But here's the deal... I love running, so I'll embrace the suck and run anyway. And you should too. After all, fall finishes come from summer gains. 

With that being said, there are a few mental shifts we can make now to help the transition a little bit easier. But the good news is that our bodies were designed to adapt. But the bad new is that our bodies don't adapt over night. Acclimation is a process that nobody, and I mean nobody, gets to opt out of if they want to keep running in the heat and humidity that Missouri is known for. 

So let's take a look at some key principles of heat adaptation:

Your Body Needs Time

When temperatures rise, your body has to work much harder to keep itself cool. Every run becomes a little more demanding because your cardiovascular system is trying to do two jobs at once:

Deliver oxygen to your muscles.

Send blood to your skin to cool your body.

That's why your heart rate climbs faster and your usual pace suddenly feels difficult.

The Summer Adaptation Timeline

Days 1-5

Running feels miserable.

Heart rate is elevated.

Sweating begins earlier.

Paces slow significantly.

Days 7-10

Your body starts producing more plasma volume, allowing blood to circulate more efficiently.

Sweating becomes more effective.

Runs still feel hard, but recovery improves.

Days 10-14

Most runners begin noticing adaptation.

Heart rate stabilizes.

The same effort starts feeling easier.

Days 14-21

Full acclimation occurs for many runners.

The body becomes more efficient at cooling itself.

Heat tolerance improves dramatically.

Even elite runners need two to three weeks to become fully adapted. If Olympians can't skip the process, neither can we. I don't know about you, but this fact makes me feel better! And there's just something about understanding what's going on with the body that helps a person endure the process. 

I remember when I first began running many (and I mean many!) years ago and wondering why I felt like death for the first few weeks of July. And then I read about heat acclimation. That being said, let's move on... 

What Happens During Heat Acclimation?

Over those weeks, your body goes through several remarkable changes:

Blood plasma volume increases.

You begin sweating sooner and more efficiently.

Sweat becomes less salty, conserving electrolytes.

Core temperature stays lower.

Heart rate decreases at the same effort.

Perceived exertion improves.

In other words, your body is becoming a better air-conditioning system.

But ONLY if you give it time. One of the biggest mistakes runners make is trying to run May paces in July conditions. Summer demands a different mindset. With that being said, check out some of my favorite mindset changes... 

Instead of asking:

"Why am I so slow?"

Ask:

"How can I train smarter?"

Instead of saying:

"This run feels awful."

Say:

"This run is building my heat fitness."

Instead of chasing pace…

Chase effort.

Your fall self will thank you.

Embrace the Suck… And Embrace the Process which includes:

Slowing Down to Speed Up

A slower pace in June and July often leads to stronger performances in October and November.

Running by Effort, Not Ego

Your watch doesn't know it's 78 degrees with 85% humidity.

Listen to your body more than your pace.

Celebrating Showing Up

Some days the victory isn't a personal record.

It's simply lacing up and getting out the door.

Remember: Everybody Is Slower

You're not alone. The heat affects everyone.

Thinking Long-Term

Today's uncomfortable run is preparing you for cooler fall mornings and race day success. It's giving you grit and staying power. 

Trusting the Process

If you're beginning your journey toward the Bass Pro Marathon, Half Marathon, or the Dogwood Canyon Trail runs this November, this is exactly where you should be. Official trainings runs begin in July so it's important to adopt these mindsets now so you'll be ready and won't want to give up when the heat becomes oppressive and the humidity becomes so thick that you can cut it with a knife. 

But here's some more good news! The same runner who struggles through Missouri's heat and humidity in June often surprises themselves when cooler temperatures arrive in the fall. No joke!! I've been surprised on numerous occasions! So let's break out the tank tops, the shorty shorts, the sunscreen and the water bottles and let's get ready for some summer running! It might be really, really ugly for a while but it will get better!

And there you have it friends. The hottest season of the year will be here in a few days and there's nothing that you can I can do about it except acclimate to it. So as summer officially begins, give yourself permission to slow down. Trust the process. Embrace the suck. Because these sweaty summer miles are paving the way to the fall finish line. And come November, you'll be grateful you stayed faithful to the journey. Keep showing up. Keep lacing up. Keep believing. Keep hydrating. Your best running season may still be ahead. Happy Running!

Avoid “Outlandish” People

“Did not Solomon king of Israel sin by these things? yet among many nations was there no king like him, who was beloved of his God, and God made him king over all Israel: nevertheless even him did outlandish women cause to sin.” Nehemiah 13:26 KJV

In an inspiring story titled “He Just Became the First Person to Run Every Street in Chicago, Covering More Than 4,000 Miles in 680 Days” published by Runner’s World over the weekend, it was reported that Joabe Barbosa ran every block of the Windy City’s 234 square miles—with an infectious smile on his face…

Past Wrigley Field and the United Center, around the perimeter of O’Hare International Airport and through the University of Chicago campus in Hyde Park, there is not a single block within the city’s 234 square miles Barbosa has not covered on foot.

“The streets aren't going to run themselves,” he has said more than once, as if seeing it through were a matter of civic duty. After 680 days of averaging roughly 8.7 miles per day, Barbosa has made himself responsible for every one of them.

Barbosa, 25, is no stranger to outlandish pursuits. A clinical psychology doctoral student at Roosevelt University, he owns three Guinness World Records, including “Fastest Time to Travel to All Chicago Subway Stations,” and has lately found a particular satisfaction in creating additional obstacles for himself, among them running one half marathon in rain boots and another in a giant inflatable bee costume.

And, you know, Barbosa isn’t the only person who’s “no stranger to outlandish pursuits”. I wouldn’t hesitate to say that King Solomon, in fact, holds the record for them—when we take into consideration that “outlandish” in that day described foreigners who didn’t follow the laws of Israel—having amassed 700 wives and 300 concubines, totaling 1,000 women. The majority of these wives were foreign, primarily of royal birth, and included princesses from neighboring nations like Moab, Ammon, Edom, Sidon, and the Hittites.

Sadly, as wise as King Solomon was, 400 or so years after his death, he was used by Nehemiah as an example of what NOT to do and as a reminder that even the “smartest” man could be given over to temptation by “outlandish” women if he wasn’t careful.

"Moreover, in those days I saw men of Judah who had married women from Ashdod, Ammon and Moab. Half of their children spoke the language of Ashdod or the language of one of the other peoples, and did not know how to speak the language of Judah. I rebuked them and called curses down on them. I beat some of the men and pulled out their hair. I made them take an oath in God’s name and said: “You are not to give your daughters in marriage to their sons, nor are you to take their daughters in marriage for your sons or for yourselves. Was it not because of marriages like these that Solomon king of Israel sinned? Among the many nations there was no king like him. He was loved by his God, and God made him king over all Israel, but even he was led into sin by foreign women. Must we hear now that you too are doing all this terrible wickedness and are being unfaithful to our God by marrying foreign women?” One of the sons of Joiada son of Eliashib the high priest was son-in-law to Sanballat the Horonite. And I drove him away from me." Nehemiah 13:23-28

Unfortunately Solomon wasn’t the only man that went after “outlandish” pursuits. When Nehemiah returned to Jerusalem after an absence, he discovered the community had backslidden. Among other transgressions, Nehemiah was horrified to find that Jewish men had married women from Ashdod, Moab, and Ammon, and that their children could not even speak the language of Judah anymore. In fierce opposition, he rebuked the men, beat some of them, and pulled out their hair to force an oath that they would stop the practice. He also banished the grandson of the high priest for being allied with Sanballat.

Furthermore, to restore spiritual and moral order, he implemented aggressive reforms: cleansing the Temple, financially supporting the Levites, enforcing strict Sabbath observance, and abolishing intermarriage with surrounding pagan nations
 

"Do not be yoked together with unbelievers. For what do righteousness and wickedness have in common? Or what fellowship can light have with darkness?" 2 Corinthians 6:14

The lesson from all this? If Solomon, one of the wisest and most blessed men to have ever lived, sinned with unwise and ungodly relationships, then no one else should consider themselves invulnerable. This lesson is for women as well. In the words of Paul, we must be careful to never “be yoked together with unbelievers.” To do so will only lead us into darkness. 

So, heed the words of Paul and refrain from outlandish pursuits, my friend. Marry only someone who believes in Christ that you may have a holy, happy, and healthy marriage in which God is both glorified and obeyed. 

Heavenly Father, thank You very much for reminding us how deceitful and deadly it is to marry those who don’t align with our faith. This world tries to say that it doesn’t matter, but we see by the example of Solomon that it absolutely does. Help us to be wise in all our relationships and to yoke ourselves only with fellow believers Lord. It’s in Your precious name we pray Jesus. Amen. 

Happy Running!

Do the Work of an Evangelist

“But you be watchful in all things, endure afflictions, do the work of an evangelist, fulfill your ministry.” 2 Timothy 4:5 NKJV

“Like a bride

Waiting for her groom
We'll be a church
Ready for You
Every heart longing for our King
We sing
Even so come
Lord Jesus come
Even so come
Lord Jesus come…”

As I raised my hands in worship yesterday morning and sang along with the worship band at church, I had to fight back tears at the yearning of my heart. "Lord, I'm so ready for you to return. Please come soon," I prayed. 

And then I had this sobering thought... I'm ready, but there are millions of people who aren't. Which is the very reason, I know, that I have to be ready at all times to "do the work of an evangelist" and fulfill the ministry God has given me to share the Good News with all those in my path. 

This, in turn, caused me to reflect back over the last few days. Knowing that I hadn't done a long run in a couple weeks, I felt led to take some time off of work Friday to get in a twenty mile run (something I aim to at do twice a month, unless I'm training for an ultra and then it's a bit more) since our weekend schedule was packed. I then was thankful to have had the time to run back to back double digit mile days on Saturday and Sunday. Why? So I will be ready to go wherever it is God calls me to go at a moment's notice. 

"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

You see, while every believer is called to share the Gospel wherever they might be, we are all called to use our time and individual talents in ways that God has uniquely designed us to use them. Hence the reason there are so many different types of ministries (music, fitness, teaching, medical, hospitality, etc.). 

And while few people would call themselves blessed to be called to the world of long-distance running to share the Gospel, I count myself enormously blessed to travel to races (alongside my husband) and "do the work of an evangelist" by imploring others "on Christ's behalf, be reconciled to God.”

Which is the very reason that I must be ready at all times in the event I'm called to run a marathon or longer distance on short notice--something that’s happened on more occasions than I can recall. This is just the nature of being part of a running ministry. Since it takes months, and even years, to be physically able to run long distances, a person in this type of ministry doesn’t have time to get ready when the time comes, so must stay ready by putting in the work. 

"Go therefore and make disciples of all the nations, baptizing them in the name of the Father and of the Son and of the Holy Spirit, teaching them to observe all things that I have commanded you; and lo, I am with you always, even to the end of the age.” Amen." Matthew 28:19-20

"Then He said to His disciples, 'The harvest truly is plentiful, but the laborers are few." Matthew 9:37

But here's the deal... no matter what ministry or talent God has gifted you with to do your part in fulfilling the Great Commission (and we all have a part), one thing is certain, you must be ready! You see, we live in a world that's in desperate need of hearing about Jesus and the saving-grace that only He can provide--a world where "the harvest is truly plentiful, but the laborers are few." 

"Therefore, my beloved brethren, be steadfast, immovable, always abounding in the work of the Lord, knowing that your labor is not in vain in the Lord." 1 Corinthians 15:58

And, like a bride waiting for her groom, we must be a church ready for Jesus' return! This means we must be busy in the waiting! We must be watchful in all things (sober-minded with eyes laser locked on the mission), enduring afflictions while remaining faithful and focused, abounding in the work of evangelism, and mindful of the mission in front of us "knowing" that our "labor is not in vain in the Lord." 

So, whatever way God has called you to fulfill the ministry of evangelism, do what it takes to be ready my friend. And that means getting into the Word each and every day, committing Scripture to memory, and then honing the skills the Lord has blessed you with for His glory and the furthering of the Kingdom. 

Heavenly Father, thank You for allowing us to be a part of Your amazing plan of sharing salvation with the world. Help us to understand just how important this is Lord so that we would be found busy doing the work of an evangelist despite the afflictions and hardships that will come our way. Compel us to be ready at all times Lord by putting in the work necessary to run the race the second we are called to step up to the start line. It's in your precious name we pray Jesus. Amen. 

Happy Running!

Do Your Part in Expanding the Reach

“Now Saul was consenting to his death. At that time a great persecution arose against the church which was at Jerusalem; and they were all scattered throughout the regions of Judea and Samaria, except the apostles. And devout men carried Stephen to his burial, and made great lamentation over him. As for Saul, he made havoc of the church, entering every house, and dragging off men and women, committing them to prison.” Acts 8:1-3 NKJV

On Tuesday of this week, the World Marathon Majors made a big announcement, saying they are adding an eighth marathon to the roster, thus officially making the iconic WMM Series bigger. Not only are they expanding their reach, the series is adding an entirely new continent to the map.

The Cape Town Marathon has been added to the series beginning in 2027, making it the eighth World Marathon Major and giving runners a new global finish line to chase. The 2027 race is scheduled for May 23.

For years, the Majors stood at six races: Tokyo, Boston, London, Berlin, Chicago, and New York City. Sydney was added in 2024 to make it seven. Cape Town’s addition changes that map by expanding the series into Africa, giving it its first race in the group…

And, you know, while many runners will be thankful for the ingenuity that prompted the growth of the WMM series, Christians everywhere should be grateful for the persecution that scattered the early believers.

You see, people, even believers, have a tendency to get comfortable where they are. And while that’s not always a bad thing, comfortability can keep the church from doing their part in expanding the Kingdom—namely from going outside their “circle” to reach the lost. 

Which is the very reason we can be thankful for the trials that come our way that cause us to move out of the four walls of our homes and our houses of worship—something that could be seen in the early church. This “great persecution” arose against the church which was at Jerusalem; and they were all scattered throughout the regions of Judea and Samaria, except the apostles.”

“Therefore those who were scattered went everywhere preaching the word. Then Philip went down to the city of Samaria and preached Christ to them. And the multitudes with one accord heeded the things spoken by Philip, hearing and seeing the miracles which he did.” Acts 8:4-6

Do you get that? Those followers of Jesus who were scattered went everywhere preaching the word! But it gets even better…. “Then Philip went down to the city of Samaria and preached Christ to them. And the multitudes with one accord heeded the things spoken by Philip, hearing and seeing the miracles which he did.”

But why was this so significant? Well…The significance of his preaching lies in his role in breaking down racial and geographical barriers to spread Christianity globally, which laid the foundation for the early church. Furthermore, Philip preaching in Samaria was a deeply significant move because Jews and Samaritans had centuries of historical and religious animosity. 
By bringing the Gospel there, Philip demonstrated that Christianity was not limited to Jewish heritage but was intended to overcome tribal and cultural divides. In other words, this showed that the Gospel message was for everyone!

“Consider it pure joy, my brothers and sisters, whenever you face trials of many kinds, because you know that the testing of your faith produces perseverance.” James 1:2-3 

So, consider it “pure joy, my brothers and sisters, whenever you face trials of many kinds,” even persecution, because you can be confident that God not only works our troubles, tribulations, and adversities for our good, but uses them for the advancement of the Gospel in ways that we might only understand in looking back. 

Heavenly Father, thank You for reminding us that You are sovereign over all and that You use the troubles of the world to redirect our paths and our purposes. Help us to view our trials as possible redirections, Lord, that we might not miss an opportunity to go where You are calling us to go to share the Good News of the Gospel with everyone. It’s in Your precious name we pray Jesus. Amen. 

Happy Running!

Pay it Forward By Telling the Next Generation

“We will not hide them from their children, Telling to the generation to come the praises of the LORD, And His strength and His wonderful works that He has done.” Psalm 78:4 NKJV

In a story titled “NEW YORK MINI 10K RUNNER PAYING IT FORWARD TO INSPIRE NEXT GENERATION” published by ABC 7 NY, it was reported that Denise Peralta, who participated in the 2026 Mastercard New York Mini 10K recently, first found running through the Run for the Future program in 2015 when she was just a teenager, and it changed everything.

Run for the Future not only kicked off her running journey, but it also connected her with an amazing group of women, many of whom she's still friends with 11 years later.

She took a break from running after the program until one of her fellow Run for the Future graduates encouraged her to get involved with the alumni group.

She quickly got hooked and has completed 13+ NYRR races since, including the TCS New York City Marathon.

This summer, she will also be a race buddy for the Run for the Future program. With a full-time job in social services, which can be a stressful industry, running provides relief after a long day.

And, you know, when it comes to paying it forward, spiritually speaking, the best thing that you and I could ever do, in light of what God has done for us, is to tell the next generation about Him. This is the only way that we can inspire them to seek the Lord.

This is the theme of Psalm 78 which is a historical psalm of instruction written by Asaph. The beauty of this psalm is the way it contrasts God’s unwavering faithfulness and patience with humanity’s recurring cycle of forgetfulness, rebellion, and disobedience. The overarching message urges each generation to teach their children about God’s mighty works so they will trust Him and avoid the mistakes of their ancestors (that’s us).

The psalm opens by commanding parents to pass down God's laws and the history of His miracles so that future children will place their hope in Him rather than turning into a "stubborn and rebellious generation"

Sadly though, many believers treat this command to tell “the generation to come the praises of the LORD, And His strength and His wonderful works that He has done” as a suggestion rather than a command. But the Bible is clear that we are not to hide these Truths from our children or their children.

Which is the very reason that we, ourselves, must know the Word and live it out in our own lives. After all, children are more apt to follow what we do rather than what we say. Right?

So, don’t shy away from telling your children, their children, and the next generation about the Lord my friend. Your obedience will help to ensure that the next generation will seek the Lord and continue paying it forward by passing the baton of faith on as each one of us is commanded to do.

Heavenly Father, thank You for reminding us that the task of telling the next generation about You is not merely a suggestion but a command. Lord, in a world that’s growing increasingly hostile to the Word, help us to not hide the Truths laid out in the Bible and to inspire the next generation to seek You both by sharing our testimonies at every opportunity. It’s in your precious name we pray Jesus. Amen

Happy Running!

BASS PRO MIDWEEK MOTIVATION - Do Some Smile Miles

Hello runner friends!

Welcome back to the Bass Pro Fitness Series

MIDWEEK M😊TIVATI😊N blog

Now let's get started by talking about a way to "brighten up" your run today. I know, you're probably saying to yourself, "Melissa, we are in the midst of a three-day heat wave with full sun. How much brighter can it get?" If that's you, you'll be happy to know that I'm not talking about the weather but about your outlook.

But first, I'll share with you that I had some serious FOMO over the weekend because I had to miss out on all the fun at the Finley Farms Run on Saturday. And while I absolutely love my job as the Wellness Coordinator for our local county health department, I was sad that one of the races I direct fell on the same day as this awesome Bass Pro Fitness Series event. So, I did what every runner does when they miss out on the opportunity to participate in an awesome race.... I looked at all the photos. 

And, let me tell you, there were a lot of smiling runners! The best part? Looking at their smiles made me smile! But that should come as no surprise since science shows this response to be something we're hard-wired to have. 

You see, people smile back at others primarily because of mirror neurons—which are specialized brain cells that subconsciously fire when you and I observe an action, prompting our brains to copy it and build instant empathy. This automatic, biological reaction helps people bond, signal safety, and share emotions. Pretty cool right? 

This means, the "you smile, I smile" phenomenon is driven by a mix of neurology, psychology, and evolution. When we see someone smile, these unique brain cells trigger our own facial muscles to mirror the expression of the other person before we even realize it. When we smile back (even if it starts as an automatic reaction) our brains feel better because this simple physical act triggers the release of feel-good neurotransmitters like dopamine, serotonin, and endorphins. 

Now, here's where it gets good! In a recent article published by Runner's World, the writer stated that "Doing a 'Smile Mile' Could be the Best Way to Brighten Your Run" because the challenge measures your run in smiles, not distance. 

And the challenge is easy. Approach your next run with the question “How many people can I get to smile today?” And then lock eyes and smile at everyone you see on your run, counting up the smiles you receive back rather than the miles that you stack up. 

By doing this, you're almost guaranteed to come out feeling good about how you spent your time. It can be especially sweet to share a smile with other runners, as author, poet, and runner David Larbi pointed out in a recent TikTok. It’s also a good way to build up your rejection tolerance, as evidenced by marathoner Natalia Leckey (@thankfulshawty), who made a video lamenting the many people who ignore her when she greets them while on a run.

Even if you're not looking to get others to smile during your run, it turns out a different sort of smile mile can be beneficial; according to a recent study, smiling while running can actually make your own run more efficient. And who knows? Maybe your own pearly whites are all you need to make another person smile, too.

And there you have it friends. Smiling benefits both the one doing it and the one receiving it. So, do some 'Smile Miles' from time to time and reap the benefits that come from putting on a joyful grin for the world to see. Your runs will be brighter and so will your outlook. Happy Running!

Be Consistent and Committed

“Therefore, my beloved brethren, be steadfast, immovable, always abounding in the work of the Lord, knowing that your labor is not in vain in the Lord.” 1 Corinthians 15:58 NKJV

In an amazing story of prolonged perseverance, it was reported that Gabe Rainwater of Fresno completed his 20th consecutive Mohican 100-Mile Trail Run in Loudonville, becoming only the sixth runner in event history to reach that milestone and the youngest to do so. Amazing right?

The Mohican 100 is one of the Midwest’s premier ultramarathons, challenging runners to cover 100 miles of rugged trails through the Mohican State Forest and surrounding area.

Runners must complete the course within 32 hours to earn an official finish and buckle. Two hundred runners started the 2026 challenge but only 87 crossed the finished line.

As a result of reaching 20 career finishes, Rainwater was awarded the coveted 2,000-Mile Buckle.

Rainwater’s streak began in 2006 and has continued uninterrupted for two decades. Over those years, he has navigated extreme heat, mud, storms and the physical and mental challenges. His accomplishment reflects not only endurance and athletic ability, but also consistency and commitment, according to the release.

And, you know, when it comes to our spiritual race, the Bible is very clear that the road to the finish line will be filled with mental and physical challenges as well—challenges so great that it will require commitment and consistency to overcome them.

This is something Paul made clear when he wrote to the church at Corinth and said "Therefore, my beloved brothers, be steadfast, immovable, always abounding in the work of the Lord, knowing that in the Lord your labor is not in vain."

This single verse highlights exactly why consistency matters on our faith journey, which is a journey that begins the day we accept Jesus as our Savior and only ends when we see Him face to face.

Hence the reason Paul exhorted the Corinthians to "Be steadfast." Paul wanted them (and us) to be faithful to the Lord and to his teaching about the Lord—in essence keeping a faithfulness “streak” of uninterrupted loyalty, fidelity, and devotion to God.

Furthermore, because Paul was concerned about the Corinthians' tendency to compromise their behavior and even their beliefs for the sake of the culture in which they lived, Paul told them to be "immovable.” 

This applies even more to us today, in a time when we see many believers start the race but fail to finish the race—because they went off course by compromising to “fit in” with the culture to avoid being “cancelled.” Don’t be that person! Don't let a moment of temporary weakness and temptation keep you from reaping the eternal rewards that come with remaining firmly fixed, faithful, and unyielding in purpose. 

And lastly, Paul exhorted them to always be “abounding in the work of the Lord,” because that is the only work that will produce fruit that will last for eternity, compared to so much of life’s work that ceases to have meaning in years, days, or even minutes. This “knowing,” he hoped, would fill them with the enthusiasm and unwavering commitment that would cause them to be plentifully, richly, and amptly productive each and every day and over a lifetime.

So, be committed and consistent my friend, knowing that “your labor is not in vain in the Lord.” Be steadfast. Be immovable. And stay in the race until the end confident that your efforts will produce abundant fruit that will last infinitely longer than a 2,000 mile belt buckle will.

Heavenly Father, thank you for reminding us that this road will not be easy. And thank You for the words of Paul that remind us that we WILL go through trials and tribulations. Help us to have the steadfastness of our Savior Jesus Christ when this happens Lord, so that we will never back down but continue running until the final finish line. In Your precious name, we pray Jesus. amen.

Happy Running!