Heat Training Refines us

In this you greatly rejoice, though now for a little while, if need be, you have been grieved by various trials, that the trial of your faith, being much more precious than of gold that perisheth, though it be tried with fire, might be found unto praise and honour and glory at the appearing of Jesus Christ:” 1 Peter 1:6-7 NKJV

In an interesting story titled “CU runner designs custom sauna for athlete recovery” posted on Wednesday, the following was reported:

A senior at the University of Colorado Boulder has turned an engineering project into a lasting resource for student-athletes.

James Overberg, a mechanical engineering major and member of CU’s cross country and track and field teams, designed and built a custom sauna now installed in the Ford Indoor Practice Facility’s Endurance Lab. The sauna is designed to help endurance athletes recover from intense training and improve heat adaptation.

The project began after Sean Carlson, Colorado’s director of cross country and track and field, learned Overberg had previously built a sauna in his backyard. Carlson encouraged him to design one tailored specifically for the team’s training facility.

Overberg created detailed plans using computer-aided design software before working with CU athletics administrators and a Denver architect to finalize the design. The sauna is now a permanent part of the team’s recovery resources.

“At Colorado, we are always trying to maximize our performance and training efficiency, trying to get that extra 1% every session, and things like lactate testing and heat training are at the forefront of that concept,” Overberg said. “The sauna is just another tool to squeeze every bit of benefit out of our training.”

And, you know, when it comes to squeezing every bit of benefit out of heat training, the Bible is very clear that all true believers will (not might) experience the heat of various trials, some of which will grieve or hurt us more than others. This happens so that the trial of our faith, “being much more precious than of gold that perisheth, though it be tried with fire, might be found unto praise and honour and glory at the appearing of Jesus Christ:”

“He will sit as a refiner and a purifier of silver; He will purify the sons of Levi, And purge them as gold and silver, That they may offer to the LORD An offering in righteousness.” Malachi 3:3

Because of that, we can greatly rejoice in the times of testing that are “hotter” than others because we know that God sits in the refiner’s chair and sets the time and temperature of our trials—all the while keeping a close watch on us so that, in the end, we are not burned up but come out “as gold and silver” with our impurities purged and burned away. In this way, the enduring quality of our faith will be shown not only to us but to the world… something that has the power to inspire the lost to seek Jesus. 

Of the need of being “tried with fire,” Spurgeon had this to say… “Indeed, it is the honor of faith to be tried. Shall any man say, ‘I have faith, but I have never had to believe under difficulties’? Who knows whether thou hast any faith? Shall a man say, ‘I have great faith in God, but I have never had to use it in anything more than the ordinary affairs of life, where I could probably have done without it as well as with it’? Is this to the honor and praise of thy faith? Dost thou think that such a faith as this will bring any great glory to God, or bring to thee any great reward? If so, thou art mightily mistaken.”

So greatly rejoice when your faith is tested by the heat of trials my friend, remembering that these times of testing aren't punitive but purposeful. These various trials will refine you in a way that only trials can and will result in praise, glory, and honor when Jesus Christ returns—which, by the looks of things, could happen any day!

Heavenly Father, thank You for reminding us that every trial we are put through has a purpose. Knowing that promise is only for believers, I pray that if there's someone reading this today that hasn't trusted in You as their Savior that they would do it right now. Lord help us to rejoice in all our tribulations knowing that, in light of eternity, our troubles are momentary and light compared to what they are producing in us and what will be eternal. It's in your precious name we pray Jesus. Amen. 

Happy Running!

The Lord Compensates Those who Return to Him

“Then I will compensate you for the years That the swarming locust has eaten, The creeping locust, the stripping locust, and the gnawing locust— My great army which I sent among you.” Joel 2:25 NASB

In a follow up to a story posted earlier this week detailing how three elite runners were led off course causing them to lose their lead and, subsequently, their fishing place, the BBC reported the following yesterday:

Three athletes who were led off course when leading the US half marathon championship will receive compensation after ultimately finishing well outside the top three.

Organisers of the event in Atlanta said that police assigned to mark out the route had to respond to an emergency call, which led to confusion from the lead vehicle.

Jess McClain, who was comfortably leading the women's race, was taken off the main course, along with her closest challengers Ednah Kurgat and Emma Hurley.

The race was won by Molly Born, who had been more than a minute behind, while McClain finished ninth, with Hurley coming 12th and Kurgat in 13th.

The Atlanta Track Club said on Tuesday it will award first-place prize money to McClain while Hurley and Kurgat will split the combined winnings for second and third place as they were shoulder-to-shoulder when they left the route.

"We are responsible for the integrity of these championships," the club said in a statement.

"We regret that Jess McClain, Emma Grace Hurley and Ednah Kurgat were impacted by this incident and were unable to be recognised as the top three finishers reflective of their performance on the course."

And, you know, in the same way these runners were compensated for their loss after they went off course, the Lord has a way of compensating us, or restoring things we have lost by going off course, when we repent and turn to Him as well. 

 
This was something we see in Joel 2, which describes an impending, devastating "Day of the Lord"—symbolized by a relentless, army-like plague of locusts—as divine judgment for sin. It called for national repentance for the nation of Judah through fasting and sincere, heartfelt sorrow. Upon their repentance, God promised restoration, relief from the army, and the future pouring out of His Spirit.

And you can be sure that God held true to his promise when He restored to them what was taken away in chastisement—even though, when the locusts did their work, it looked complete and final. But God promised that He could even compensate for and repair “the years that the swarming locust has eaten” and that's exactly what He did... because God always keeps His promises. Amazing right? 

What does that compensation look like for us? Well... Charles Spurgeon explains it like this, "You cannot have back your time; but there is a strange and wonderful way in which God can give back to you the wasted blessings, the unripened fruits of years over which you mourned. The fruits of wasted years may yet be yours." That means that no matter how you might have messed up or wasted your beginning years, that's not the end of your story! You and I may not get back the years we lost but we can make our remaining years count! And God can make them bountiful!

So if you're looking back with sadness and regret at the time you wasted by going off course for one reason or another today, stop and look up my friend. You can't get back even one minute by lamenting over the past. But what you can do is return to Christ, and look toward to the future instead, trusting God's promise to make the rest of your life full, fruitful and productive.

Heavenly Father, thank You for promising to redeem the time we may not have used as we should have. Compel us to lay our regrets and sadness at Your feet God, knowing they only serve to keep us from being who You want us to be today. Let us exchange them for the joy Your promise brings and look to the future with hope. It's in your precious name we pray Jesus. Amen.

Happy Running!!!

BASS PRO MIDWEEK MOTIVATION - Discover the Benefits of the Run/Walk Method

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 passing of one of running's greatest legends. If you hadn't heard by now, Jeff Galloway, the much-loved mentor of many American runners, who became a formative figure in the running movement by his tireless promotion of the sport and its life benefits, died last Wednesday at the age of 80 from complications from a stroke and brain bleeding.

While millions of people around the world expressed sadness over Jeff’s passing and shared the many ways he influenced themselves and the running community at large, this is what Runner's World had this to say about him: As a runner of limited talent and limitless dedication, Galloway embodied the idealism of the amateur first running boom in the 1960s and 1970s. After becoming what he called an “unlikely Olympian,” he applied his teaching skills to his love of running, and for more than 50 years he was ingeniously inventive in finding ways to recruit, inspire, and educate runners. He was a pioneer of the run/walk method.  

Created by Galloway in 1976, the run/walk method, a.k.a. the Galloway Method, has been helping runners incorporate walk intervals into their runs as a means for training injury-free, and even for running longer and faster. The walk breaks don’t last long—about 30 seconds or so—and the run intervals depend on your pace, but the approach helps runners smoothly progress their training—without running non-stop to exhaustion. Galloway’s strategy helps runners conquer any goal, whether it’s to build a consistent running routine or cross a marathon finish line, and the training idea has helped thousands of runners complete longer races without fatigue or injury.

Galloway brought running into the lives of many with his unique approach, and you, too, can transform your run routine with the power of walking. Both beginners and veterans alike can use the run/walk method for their training and racing, and it could be the key to you snagging a PR or simply finding the motivation to head out the door.

Now, before you say, "Melissa, I know where you’re going with this, but the Galloway Method is just for new runners, old runners, long-distance runners, or runners who don't care about running fast," let me tell you that I've not only taught this method to countless runners who have used it to both run far and to run fast, but I have used the method myself. And I'm telling you (done the right way), it works!

I'll be honest though, I hadn't heard about this method until September, 2014 when I had the blessing of meeting Jeff Galloway and taking part in a running retreat he hosted in Florida. At first, I was hesitant to try it outside the realm of the retreat. After all, I was a young(ish) and fast(ish) runner at the time.  

But that all changed after I signed up for my second 50 mile Frisco Railroad Run in 2015. Having run the same race in 2012 (my first 50) and finishing in a time of 10:49:28 (after running the first 30 or so miles all out, tanking, and then run/walking the remaining miles to get it done), I thought to myself "What if all the hype was true?” After all, I kept hearing great things about the Galloway Method (that needs to be done from start to finish to work right, not when a runner is already tired). "What if this works better?" I kept thinking. With nothing to lose then, and my curiosity as both a runner and a running coach piqued, I began the run/walk intervals at mile one of the 2015 Frisco Railroad Run and continued them until mile 50. 

And guess what? My finishing time was faster! I not only came in at 9:14:52 (that's an hour and a half faster!), but felt amazing (check out my smile above) and was even able to walk into church the next morning without looking like I had been hit by a truck! Amazing right? Since that day, I have gone on to complete many more ultras, by God's grace, using the walk/run interval method and have taught it to countless runners who have used it from the 5k to the 100-miler with great success as well! 

With that being said, then, in honor of the late Jeff Galloway, what do you have to lose? Give it a try. You may just, like me, find that it's your ticket to faster finishing times and faster recovery times. And who doesn't want that? 

So, if you want to know more and dig deeper, check out this article titled "What Is the Run/Walk Method? We Break It Down, Plus Explain the Benefits that explains everything you need to know to get started and the benefits you can expect from using this tried-and-true method for making it to the finish line. 

And there you have it friends. The run/walk method has helped countless people reach the finish line and it can help you too. So give it a try and see what you think. It might just be your ticket to completing that race on your bucket list. Happy Running!

Stay on the Official Course

“Trust in the Lord with all your heart, And lean not on your own understanding; In all your ways acknowledge Him, And He shall direct your paths. Proverbs 3:5-6 NKJV

In a story titled American runner's half marathon lead wiped away after bizarre course mishap,” it was reported that “Jess McClain was leading the race when she and two other runners were led the wrong way.”

Jess McClain is a decorated American runner who has made the podium in several events over the course of her career and was looking to score a victory at the U.S. Half Marathon Championships in Atlanta over the weekend.

McClain was leading the race with about 2 miles remaining. But her race was thrown off course as she was led off the path by a media vehicle, according to Athletics Illustrated.

McClain reportedly followed the media vehicle, a police motorcycle and a motorcycle with a camera.

McClain, Emma Grace Hurley and Ednah Kurgat were all thrown off. By the time they got back onto the right course, McClain’s lead was gone.

She finished in ninth place while Hurley and Kurgat finished in 12th and 13th respectively.

Atlanta Track Club CEO Rich Kenah took the blame for the error.

"In the women’s race, a pace vehicle left the official course during Mile 11," he said in a statement to The Athletic. "As Race Director, I take full responsibility for what occurred. Athletes should never have to make a split-second decision between following a pace vehicle or trusting the official course.

And, you in know, as this story shows, it only takes a split-second decision to go off course. Spiritually speaking, sin can derail us the moment we take our eyes off the Lord and trust in anything else but Him, leaving us to deal with the consequences that follow. Hence the reason King Solomon imparted to his son and to us this wisdom, “Trust in the Lord with all your heart…”

“Your ears shall hear a word behind you, saying, “This is the way, walk in it,” Whenever you turn to the right hand Or whenever you turn to the left.” Isaiah 30:21

You see, when you and I place our trust in anything else but God—people, possessions, pursuits, self, or any other thing—we follow, or trust, the world and not God… the One who has laid out the path to righteousness before us and has said, “This is the way, walk in it..”

Furthermore, God has made it abundantly clear that when we trust Him with our WHOLE heart (which is an undivided allegiance and commitment to follow Him) and we don’t lean on our own understanding (which is the equivalent of leaning on a brittle wooden crutch that will eventually break under the weight of our inclinations), but look to Him to prompt and lead us at all times, He will direct our paths and keep us on the “official course.” 

"There is a way that seems right to a man, But its end is the way of death." Proverbs 14:12

So, no matter how tempted you might be to follow something or someone (for any reason) that's gone off the "official course," don't do it my friend. Not even for one moment! It may seem like the right thing to do (after all, the devil and his ways are very alluring and deceptive) at the time, but we must always remember that "there is a way that seems right to a man” but will prove to be anything but “right.”

Did you catch that "seems" part? It indicates that there will be many paths set before us that will appear to be good and appear to lead to our good "but its end is the way of death." And while you might be able to get back on course after having gone astray, you won't finish as well as you could have by trusting in God with your whole heart and, thereby, staying on the “official course.”

Heavenly Father, thank You so much for not only giving us the Bible that shows us the way but the Holy Spirit who lives in us and prompts us to go in the way. Give us a passion and zeal to read your Word Lord and to commit it to memory so that when (not if) we are tempted to follow anything that would take us off course, we would immediately recognize the plot of the enemy and avoid the temptation. Help us to remember that most sins begin with split-second decisions, that we might guard our hearts and minds and keep our eyes laser focused on You. It's in your precious name we pray Jesus. Amen. 

Happy Running!

Do Not Forsake Assembling

"Let us hold fast the confession of our hope without wavering, for He who promised is faithful. And let us consider one another in order to stir up love and good works, not forsaking the assembling of ourselves together, as is the manner of some, but exhorting one another, and so much the more as you see the Day approaching." Hebrews 10:23-25 NKJV

In a tech story titled “The Huawei Watch GT Runner 2 has been created with a marathon legend” published by trusted reviews last week, it was reported that Huawei just dropped a new wearable, the Watch GT Runner 2. This isn’t your average fitness tracker; it’s a professional-grade running smartwatch that was co-created with none other than marathon legend and two-time Olympic champion, Eliud Kipchoge.

It’s built to help you train smarter, whether you’re gunning for a marathon PR or just trying to finish your first 5K.

The collaboration brings together Huawei’s top-tier wearable tech with insights from world-class athletes, ensuring precision tracking, science-driven training, and, most importantly, all-day comfort.

The testers went on to say “This watch is loaded with innovations perfect for serious marathon prep. One of the coolest features is the 3D floating antenna architecture, which should offer ultra-precise GPS, so losing your signal in a tunnel or a heavily shaded trail is practically a thing of the past…

And you know, as someone who's been running races for a very long time and remembers a time before GPS watches (when a runner had to do mental math while on the run using a simple sports watch to determine their pace), I’ll tell you that having a watch that’s precise and and trustworthy even in tunnels (many GPS watches lose signal) has been a huge blessing. Especially when I act as a marathon pacer and take on the job of getting runners from the start line to the finish line in the time allotted to the group. You can be sure this is something that requires keeping a steady and consistent pace from mile one to mile 26.2.

Why is keeping a consistent pace so important? That's easy. Go out too slow and you don't finish as well as you could or in the time you wanted. Go out too fast and you don't have enough energy to finish well and might even end up dropping out of the race altogether. This is why so many runners (especially new ones) will join pace groups, even if they have the newest GPS watch. The camaraderie of the group and the knowledge and direction of the pacer will greatly increase their chances of finishing well. 

And while most believers will never be in a position to join a pace group, the family of God has something even better... Church and small groups. This the very reason Paul exhorted us to "consider one another in order to stir up love and good works, not forsaking the assembling of ourselves together, as is the manner of some, but exhorting one another, and so much the more as you see the Day approaching." He knew that for us to "hold fast the confession of our hope without wavering," we would need people to help us. This is how our faithful God created us!

You see, when God's people meet together regularly as they are designed to do, they help one another stay on pace by their mutual encouragement, shared strength, and reciprocal accountability. These collaborations "bring together" the family of God and make each individual stronger, thereby strengthening the church as a whole and greatly increasing the chances that everyone finishes well. Which means we all have a part to play in the “stirring up” of other believers.  

So, as you discern the times and see the day of Jesus' return approaching, don't neglect meeting with your brothers and sisters as often as you can my friend. The race will only get harder from here and we will all need the camaraderie of the group of God's people more than ever to hold fast, press on, and make it to the finish line. 

Heavenly Father, thank You for giving us church families to help us in the hard times of life. Help us to understand that taking the time to establish friendships and bonds with other believers will help all of us run with endurance, keep a consistent pace, and make it to the finish line where we will enter into your rest. Thank You for being faithful God and for giving us these relationships that are a testament to your faithfulness. Help us to do our part within these groups. It's in your precious name we pray Jesus. Amen. 

Happy Running!

We are to Help Others Finish the Race

"For I am already being poured out as a drink offering, and the time of my departure is at hand. I have fought the good fight, I have finished the race, I have kept the faith. Finally, there is laid up for me the crown of righteousness, which the Lord, the righteous Judge, will give to me on that Day, and not to me only but also to all who have loved His appearing." 2 Timothy 4:6-9 NKJV

In a somber story posted by ESPN, it was reported that "Jeff Galloway, a member of the 1972 U.S. Olympic team who for decades inspired elite athletes and countless everyday runners by promoting a run-walk-run strategy, whether in a marathon or just a neighborhood jog, died Wednesday at age 80."

Galloway had a hemorrhagic stroke and died at a hospital in Pensacola, Florida, daughter-in-law Carissa Galloway said.

His influence was evident in the final days of his life: Throngs of people posted videos online, hoping for Galloway's recovery from emergency neurosurgery and thanking him for advice that boosted their confidence and took them to race starting lines.

Galloway's family announced the surgery on Feb. 20 and invited the public to express support.

Jim Vance, an elite endurance sports consultant in San Diego, said Galloway was a "pioneer" in getting people to run.

"He removed the barrier to entry, which was mostly mental," Vance told The Associated Press. "Running isn't supposed to be a suffer-fest. It should be something peaceful, something enjoyable, so people can enjoy running and not dread it."

Galloway survived heart failure in 2021 and was still hoping to complete another marathon after logging more than 230 during his lifetime.

"My mission now, at the age of 80-plus, is to show that people can do things that are normally not done, and can do them safely," he told The New York Times in December.

Galloway's run-walk-run method began in 1974 when he agreed to teach a running class through Florida State University, two years after competing in the 10,000 meters at the Olympics. He figured it might attract customers to Phidippides, his new store for runners.

"None had done any running for at least five years. So we started walking with a few one-minute jogs," Galloway said on his website.

"I spent some time with each group, during the runs, to adjust the frequency of walk breaks so that no one was huffing and puffing -- even at the end," he said. "Walk breaks kept the groups together. Everyone passed the final exam: finishing either a 5K or a 10K with smiles on their faces."

Galloway believed walking during a run reduced the risk of injury, conserved energy and kept confidence afloat.

"I've been using them ever since," he said, "continuing to fine-tune the ratios of running to walking based upon pace per mile and individual needs."

And Galloway even had his own recipe. He walked through every water station during the 1980 Houston marathon and finished with a faster time, 2:16:35, than his previous run-only 26.2 mile (42.1 kilometer) races, the Times reported.

He shared his running philosophies through books, websites and retreats. Galloway was the official training consultant for runDisney, a series of races at Walt Disney Co. resorts, and would be among the runners. Many admirers went online to offer tributes after his recent surgery…

Bobby McGee, a Colorado-based running coach, said Galloway's run-walk-run approach made running more accessible to the masses.

"When a group of people in any kind of run -- from marathons to fun runs -- get together afterwards they talk about their time," McGee said. "Nobody asks them if they ran the whole thing."

Galloway is survived by two sons and six grandchildren.

And, you know, as someone who's had the blessing of not only personally meeting Jeff Galloway and training under him at a running retreat many years ago, I've had the blessing of using and teaching the run/walk interval method he designed to help countless runners I've coached over the years make it to the finish line. In that respect, Jeff's mission to help others finish the race didn't end upon his death and his legacy will live on.

This is also true of the apostle Paul who made it his life's mission to not only fight the good fight, to finish the race, and to keep the faith, but to inspire others to do the same. You can see this in the way that he lived—making the most of every opportunity to share the Gospel and being diligent to write thirteen books of the New Testament that would live on for eternity and inspire people like you and me to keep pressing on until we reach that final finish line.

Even as Paul neared death, saying "the time of my departure is near," Paul continued to run the race because he knew that there was laid up for him the crown of righteousness, which the Lord, the righteous Judge, would give to him on that Day, and not to him only but also to all who have loved His appearing.

“His lord said to him, ‘Well done, good and faithful servant; you have been faithful over a few things, I will make you ruler over many things. Enter into the joy of your lord.’” Matthew 25:23

This was the reason Paul was so passionate! He wanted everyone to run the race in such a way that they would cross the finish line, claim the prize, and hear the words “Well done, good and faithful servant… enter into the joy of your lord.” Is that amazing or what?

“Imitate me, just as I also imitate Christ.” 2 Corinthians 11:1

So, follow the example of Paul who followed the example of Jesus my friend. Live your life on fire for the Lord, run the race with all endurance, and seek to do all that you can to inspire others to do the same. This is the best legacy you and I could ever leave.

Heavenly Father, thank You for allowing us the joy of running the race for You. In all that we say and do Lord, let us be ambassadors of Christ imploring others with our lips and with our lives to be reconciled back to You before it’s too late. It’s in your precious name we pray Jesus. Amen.

Happy Running!

Find a Godly Support System

“Do not be deceived: “Evil company corrupts good habits.’” 1 Corinthians 15:33 NKJV

In a story titled “To Become a Runner, Start Small (With This Challenge),” the writer said “Just 45 minutes of running and run-walking per week could change your life. Want to start? We have the perfect way to make running a habit.

She went on to say…
I get asked all the time: “How do I start running?” Maybe it’s because I work at a running publication, or because I wrote a book about marathon training, or because I’m a runner.

But I like to think that people come to me because they sense that I wasn’t always one. I’m not especially fast, and in adulthood, I traded cigarettes and beer for running shoes and the occasional Diet Coke. So I know what it takes to start—and, more importantly, how to keep going.

The best advice I have? Start small.

It’s not groundbreaking, but it needs to be said: You don’t need to run that much when you’re first starting. Fitness and miles will come with consistency, and consistency comes from reaching small goals.

My next best advice? Have a support system or some amount of friendly accountability. Maybe like … a challenge!

And, you know, as both a runner and a running coach, I’ve been asked the “how do I start running?” question many times as well, and I always agree that starting small is a great idea, as is having a support system and friendly accountability.

Ironically, this is the same answer that I give when I’m asked, “Melissa, how can I grow in my walk with the Lord?” Of course, my first answer is always, “Start by reading your Bible today" which is a small step. I then tell them to “set apart time every morning to study the Word” which is the next step. And the next best advice I give? Find a support system of like-minded individuals.

Why? Because the Bible is very clear that “Evil company corrupts good habits.” Paul was so adamant about this that he added the warning, “Do not be deceived!” Which means that if a person wants to establish and keep good habits, it's crucial that they surround themself with godly company that's intent on establishing the same good habits. 

This was something Paul understood well as, in this verse, he was specifically addressing a group within the Corinthian church that denied the resurrection of the dead. He argued that listening to these bad teachers or "evil company" distorted and adulterated true Christian faith and lifestyle.

Furthermore, when Paul said, "Do not be deceived," he was implying that followers of Jesus Christ might mistakenly believe they can associate with sinful or ungodly influences without being affected, which is simply not true. This verse, then, is a call for all believers to be intentional about relationships, choosing to surround themselves with people who build up their faith rather than tear it down. And, believe it or not, having a godly support group is the key to success in both our physical and spiritual lives. 

So, don't be fooled my friend. Bad company corrupts good character. For this reason, choose your friends wisely and enlist their help in reaching your goal of growing in your walk with the Lord. This is the most important goal you could ever have--and surrounding yourself with people who will hold you accountable will help you keep good and godly habits. 

Heavenly Father, thank You for reminding us that it's crucial to surround ourselves with people who will help to make us more like You. Help us to understand that we will never grow in our walk with You unless we make Bible study and fellowshipping with other believers a habit. Help us to discipline ourselves to do this very important thing Lord. It's in your precious name we pray Jesus. Amen. 

Happy Running!