BASS PRO MIDWEEK MOTIVATION - Lessons from a headstand

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 activity that many of the runners I know practice regularly... yoga, which is a disciplined set of motions that includes breath control, simple meditation, and the adoption of specific body postures for overall health and relaxation. And while I have done yoga on many occasions, I can tell you that attempting some of these poses is neither healthy or relaxing at all for a newbie such as myself because I can't seem to find balance or do the moves with precision. In fact, for the person watching, my attempt to do yoga is most likely a cheap form of entertainment and the subject of a few jokes. 

With that being said though, I'm always in awe of people who can nail those amazing poses and make them look effortless—the very thing that drew me to examine a recent post by my running friend, Randy (whose poses I have admired for quite some time), who decided to take his friends and followers behind the scenes of what goes into a snapshot of  “the perfect pose” and the things we can all learn from it... things that, I feel, will provide the extra motivation many you might be needing right now. 

So here we go, in Randy's words using Randy's selfies... 

Six lessons from an evening headstand practice... 1) falling is inevitable, getting back up is optional... 2) how would you know what to improve on if everything came easy... 3) those happy ending, goal accomplishing, everyone's smiling pics on social media, generally have hours of hard work, sweat and failure behind them... 4) practice doesn't make perfect, practice makes progress... 5) "I can do all things thru Christ who strengthens me." (Philippians 4:13)... and 6) sometimes you can be the best yogi in the park even when you're falling

And this is where it gets good... let’s dive into each lesson.

Lesson 1. Falling is inevitable, getting back up is optional. Oh how true this is. No matter how good you might be running now, there is always something that will knock you off of that cloud you're on. That "something" could be anything from an injury to burnout or even to changing responsibilities or a family emergency. But the point is this... you and I cannot control most of the things that make us fall but we can control the way that we react to those things. And, most importantly, whether we allow those things to keep us down. Yoga is all about being flexible which is another lesson we can take away from it. When met with opposition, resolve to be able to bend without breaking. When your circumstances abruptly change or get altered, make the choice to modify and respond to them in a way that will allow you to keep pressing on and working toward your goals.

Lesson 2. You wouldn't know what to improve on if everything came easy. Oh man, is this true or what? Difficulties show us areas in our lives that need improvement. After all, you wouldn't be able to run a marathon without the lessons you learned during training. Think about it... you learn to pace yourself by going out too fast and then dying halfway through a run, you learn how to properly hydrate and eat by bonking midway, you learn what causes blisters by wearing the wrong socks. Do you see where I'm going with this? These are all things you need to know to run a marathon but would never learn if the training was easy. So view your difficulties as stepping stones and embrace them.

Lesson 3. Those happy ending, goal accomplishing, everyone's smiling pics on social media, generally have hours of hard work, sweat and failure behind them. This one actually made me laugh. Just getting the right running selfie on a training run can burn precious minutes. Think about that person crossing the finish line of the Dogwood Canyon trail run or the Bass Pro Marathon or Half Marathon. Behind that smile are countless hours of training, chafing, blisters, fatigue and self-doubt. Those after-race photos they later post having coffee and laughing with friends doesn't tell the story of the hard work, sweat, and failure behind them. And they certainly don't show the pain that runner might be experiencing just trying to walk or maneuver a small curb or a flight of stairs. They might make it look easy but you can be sure it's not--so don't compare your journey to theirs. It will just steal your joy.

Lesson 4. Practice doesn't make perfect, practice makes progress. Okay, so by definition perfect means to make something (in this case yourself) completely free from faults or defects, or as close to such a condition as possible. Not only is this impossible but it would make the world a boring place! We are who we are because of our faults and imperfections; faults and imperfections that can be improved on but never made perfect. So rather than striving for perfection and then throwing up your hands in the air when you finally realize that you will never reach that mark, why not say to yourself, "Today I will strive to be better than I was yesterday. I will improve on_________ (fill in the blank) and then tomorrow I will strive to be even better still." Get where I'm going here? 

Lesson 5. "I can do all things thru Christ who strengthens me." (Philippians 4:13). So this I absolutely love. Find where your strength comes from and tap into it. Don't rely on your own willpower or determination to get you through those hard days of training, lean on God. Not a believer? Find a friend or family member who will lift you up and encourage you when you're feeling weak and worn-out. Don't try to do those headstands alone!

Lesson 6. Sometimes you can be the best yogi in the park even when you're falling. At the 2016 Olympics, one of the most amazing pictures of sportsmanship was caught live. The moment earned Abby D'Agostino and Nikki Hamblin the headline,"Runners who helped each other after dramatic fall hailed as symbols of Olympic spirit." Abby was involved in a chain-reaction tumble on the track at Olympic Stadium with New Zealand’s Nikki Hamblin. Instead of scrambling up to keep running though, D’Agostino went to Hamblin, helped her up and urged the New Zealander to keep running. Later, Hamblin did the same for D’Agostino as she, also injured, struggled to finish the race. They were winners in the midst of their falling because they did the right thing!! And you know something? Five years later, you can be sure that the world has forgotten the winner of that race but the world will never forget the acts of kindness those girls displayed. Never! That's what truly makes us the best that we can be.

So there you have it friends. Who knew you could learn so much from a yoga headstand and a humble runner who isn't too proud to tell it like it is? Six lessons from a simple move that I hope inspired you in some way to be a better runner all around. Now get out there and get in those training miles with a smile on your face so you can post those selfies. 

Happy Running!!!

Always get back up

“But when after the disciples had gathered around him, he got up and went back into the city. And the next day he left with Barnabas for Derbe.” Acts 14:20 BSB

On August 1, Isaiah Jewett of the U.S. and Nigel Amos of Botswana fell on the last curve of the 800-meter race at the Tokyo Olympics. And while that’s certainly a sad turn of events for any athlete (especially one who has trained so hard for so long), the NY Times posted this headline last Sunday, “How a Runner Turned a Nightmare Into a Great Olympic Moment.” Just what did Jewett do that would elicit that jaw-dropping headline you might be asking if you didn’t catch the moment live? Isaiah, the reporter said, become an inspiration for athletes looking for an example of how to bounce back after a major disappointment when, immediately after falling down, acknowledged what had happened but made the decision to not allow his circumstances to keep him from doing what he knew he needed to do. He got back up, extended a hand to Amos, and helped him up as well. Of that epic moment, Jewett later said, “If you are giving everything you have, you don’t have anything to regret. Yes, it might turn out differently than expected, but that’s life.” Isaiah went on to say, “At the end of the day heroes fall all the time, but legends always get up”

And you know, when it comes to legends, the apostle Paul certainly fits the definition of being a person who inspires others—especially when it comes to keeping the faith and pressing on despite obstacles. You see, Paul refused to give up, even when he was stoned, left for dead and then dragged out of Lystra for preaching the Good News. The Bible tells us that this legend “got up and went back into the city. And the next day he left with Barnabas for Derbe” where he influenced a large number of people to follow Christ before returning again to Lystra, Iconium, and Antioch, where he encouraged the disciples to remain true to the faith despite the hardships they would encounter.

Talk about determination, right? Paul returned twice! He truly was a legend of the faith... something that every believer (that means you and me) should strive to be in their mission to preach the Good News and lead the lost to Christ. Especially now as end times draw near and we prepare to face more and more opposition when sharing the Message. Like Paul, we must always press on despite all obstacles and get back up no matter how many times we get knocked down. Sharing the Gospel is that important!

Heavenly Father, thank You for legends like Paul who we can look to for inspiration. Cause us to consider the many rewards Paul received in heaven for his hard work on this earth. Make us bold to speak the Truth Lord so that we would fulfill the Great Commision to make disciples. It’s in your precious name we pray Jesus. Amen.

Happy Running!!!!

Shout for joy and sing His praises

“Shout for joy to God, all the earth! Sing the glory of his name; make his praise glorious.” Psalm 66:1-2 NIV

“As a Soldier, you hear Army Strong quite often, but I have to shout from the rooftops that my strength comes from my Lord and Savior, Jesus Christ. He is so good.” Those were the words my dear friend and military member, Rachel, posted yesterday after hitting her yearly run goal of 1000 miles. She went on to say, “This is the longest I have ever ran in a year... I needed 19 to hit my 1k mark but I ended up completing 20.21 miles.” Is that amazing or what?? Rachel was so thankful and joyful over what God had given her the strength to do, in fact, that she was singing out loud to worship music as she ran! “I know I looked like a crazy person singing loudly and sometimes with my hands held high,” she said, “but I don’t care. GLORY BE TO GOD!!!!!!” Indeed! To Him be all the glory.

And you know, when it comes to publicly praising God for the good things He has done, the Bible tells us that we are to, “Shout for joy to God, all the earth!” Do you get that? We aren’t to just whisper or speak about our amazing God who gives us all the good things we possess in life, including the ability to run, but to shout and “sing,” like Rachel, “the glory of His name” and “make his praise glorious.” And let me assure you... you and I don’t have to sing well (thank goodness because I sure don't) to do this, we just have to sing His praises LOUD for all to hear!

So, like Rachel, don’t be shy about declaring that your strength comes from your Lord and Savior, Jesus Christ my friend. Shout it from the rooftops so that others would hear the Good News and be drawn to this God who inspires such praise and joy. Could there be anything better than that?

Heavenly Father, thank You for blessing us above and beyond what we could ever deserve. Lord please cause us to understand that if Jesus had not died on the Cross, our sins would have sentenced us to death and that Jesus not only saved us but gives us the strength to make it through each day. May that thought have us singing at the top of our lungs. It’s in your precious name we pray Jesus. Amen.

Happy Running!!!

We have the power to overcome

"You, little children, are from God and have overcome them, because greater is He who is in you than he who is in the world." 1 John 4:4 BSB

On August 24, Runner's World recapped the story of world-famous ultrarunner Scott Jurek's second Appalachian Trail Record Attempt; an attempt that Scott hoped would go well and restore his record-holder status but ended in a DNF (Did Not Finish) instead. After months of planning, the former Appalachian Trail record-holder halted his second fastest known time (FKT) attempt after only a week. A minor quad issue in the first days of his journey turned into a full-blown tear after covering 250 of the 2,189 miles on the trail. He hoped the pain would go away, but after consulting a physician and his crew, he made the tough decision to discontinue the run on August 11. “The hardest part now is knowing I’m still supposed to be on the trail.,” Jurek told Runner’s World. “Being at home feels good, but I keep thinking of what I should be doing. Everyone experiences it. No matter where you are in your running journey or life, there are disappointments and items you come up short on. Life is made for challenges and adversity. We come back stronger.”

And you know, Scott is so right... life is full of challenges and adversity, especially now and especially for Christians. Why? Because we are in a time like no other when we will be harassed and attacked (even beaten, fired, imprisoned, or killed) for our beliefs; beliefs that will be touted as totally out of date and totally incorrect. You see, as the Bible clearly tells us, the spirit of the antichrist is in the world... a spirit that confesses--through false teachers, pastors, prophets, groups, and people--that the Truths laid out in the Word are actually false and that what is false (the warped ideas, narrative and ideology of the world) is actually true. In other words, it's a spirit that says what's good is evil and what's evil is good. And while the world listens to this spirit (having no weapons to discern or defeat it) we "are from God" and have the power to test and defeat this adversary through the One who dwells in us, the One who is greater than the one "who is in the world." 

So as the world grows increasingly dark, stand firm on the Truth my friend. Vow to be an overcomer by remembering that He who is in you can defeat any giant, tear down any stronghold, and dispel any lie that the enemy will place in your path. That’s the truth.

Heavenly Father, thank You for reminding us that we will be hated by the world because of our love for You. Help us to stand firm through all the challenges and adversities we will face in these last days Lord and to bold in our witness and resolute in our quest to test every spirit that would threaten to lead us astray. It’s in your precious name we pray Jesus. Amen. 

Happy Running!!!

There's safety in numbers

"After this, the Lord appointed seventy-two others and sent them two by two ahead of Him to every town and place He was about to visit." Luke 10:1 BSB

Philip Kreycik, a runner who disappeared last month (and whose story many runners like me were following) while running in Pleasanton Ridge Regional Park in California and whose body was identified by his family Aug. 5, most likely died from a heat stroke, according to GPS data from his smartwatch, the Mercury News reported yesterday. “Some experts in this field looked at the data and explained to us that it’s very possible that he had a heat stroke-related incident,” Sgt. Ray Kelly, spokesman for the Alameda County Sheriff’s Office, told the San Francisco Chronicle. “This can cause people to hallucinate and act out in irrational ways before they become unconscious.” Kreycik went for a 6- to 8-mile run on the morning of July 10 and left his wallet and phone inside his car. He didn’t return home. What makes the story even sadder is that, had Philip not gone running alone (something most of us do often), his heat stroke symptoms might likely have been identified early on by a companion and treated before Philip wandered off course and succumbed to the heat. 

And you know, as this story illustrates there truly is safety in numbers. Which is one of the very reasons the Lord sent the disciples out in pairs and later “appointed seventy-two others and sent them two by two ahead of Him to every town and place He was about to visit.” He sent the seventy-two in pairs, as He did the disciples, to not only give them the added credibility they needed as witnesses to prepare the people for Jesus’ visit but so they could protect, encourage, and support one other along the way. After all, as Solomon so wisely stated, “ Two are better than one, because they have a good return for their labor: if either of them falls down, one can help the other up.”

So knowing there’s safety in numbers, find a group of believers to be a part of if you’re not part of one already my friend. Whether it's a small group or big group, they will not only encourage and support you along your ministry journey but will serve to protect you and keep you on course until you reach your destination. 

Heavenly Father, thank You for reminding us that we need one another, especially as we live out these last days where it’s becoming increasingly unpopular to be a Christian. Help us to encourage, protect, and motivate one another to fulfill the calling You have placed on us to go and make disciples of all nations no matter what obstacles we face along the way. It’s in your precious name we pray Jesus. Amen. 

Happy Running!!!

BASS PRO MIDWEEK MOTIVATION - Embrace Change

Hello runner friends!

Welcome back to the Bass Pro Fitness Series

MIDWEEK M😊TIVATI😊N blog!

Now let's get started by talking about change--something that's taking place all around us right now. With the kids going back to school, cooler nights, later sunrises, a new season just around the corner, and pumpkin spice everything making its' comeback, you'll find that change is inevitable. But before you groan and say, "But I like things just the way they are," let's talk about how change can be a good thing in staying motivated to train for those upcoming fall marathons, halfs, 10k's, and 5k's (think Bass Pro Fitness Series of course) and why you should embrace it.

To see the benefits of change and keeping your relationship with running fresh, think about the moment you fell in love with the sport. You most likely couldn't wait to lace up your shoes and get out the door right? You might have even gotten butterflies when simply thinking about logging some miles right? But now, after running the same route and/or distance countless times, you may have felt your motivation wane a bit? Well it's not just the same route or distance that can have you feeling as if you've lost your first love, it can be the same habits. So if you want to make progress (and I know you do or you wouldn't be reading this) and still keep it fun, variety is crucial--and to get more of it into your workout routine, check out these eight ways you can change up your running regimen.

1. Get Stuck on RepeatRunning

A set of repeats interspersed with intervals for recovery is a simple way to mix things up. Choose a distance or time period (200 meters or 45 seconds, for example) and run hard. Rest for a set period of time and do it all again (and again). (Spoiler alert: The recovery interval is just as important as the repeat!) The Rate of Perceived Exertion (RPE) scale is an intuitive way to loosely measure your effort, no heart rate monitor or other gadgetry required. For most workouts, repeats should feel like a “7” to “9” on an RPE scale, (ie.a rough approximation of “intensity”) and recovery intervals can either be full rest, walking, or light jogging. Start the next repeat when you’ve caught your breath enough to talk comfortably. The longer or harder the repeat, the more recovery you’ll need. And remember, modify this as needed based on your current fitness level and consider taking your workout to the track. It will be much easier there. 

2. Hit the track

Speaking of the track. Use it from time to time. My friend, Gretchen, and I had 25 miles to complete on our training run Saturday and found it slow going until we decided to change things up and hit the track. We found our pace markedly increasing because of the level terrain, the many changing curves that provided instant gratification each time we reached them (there's a sense of accomplishment each time a person changes direction), and the softness of the track. We really enjoyed our miles there and plan to add track time into our long runs. And one added bonus to running at the track? You can ditch the hydration vest or hand-held bottle for a little while; something that really helps a person cool down on a hot summer afternoon.

3. Go Climbing

Tackling a long hill with a slow climb or running hard up a short, steep incline challenges your aerobic fitness, leg strength, and mental toughness all at once (and gets you ready for the hills of Dogwood Canyon). Plan a running route that includes a few hills, or find a hill that requires a steep climb and run repeats. If you choose the latter, the walk back to the bottom is your recovery.

4. Change how you measure your run
If you always run for an hour, change it instead to running 4-8 miles, however long that takes. If you always run to the same spot and same route, run instead for a certain amount of time and when your timer goes off, run back. The point of this exercise is to vary your motivation and to try different things that have you less focused on the end and more on the journey itself. This will help you take a break with routine and find new interest in how you run. With time out of the picture for instance, you can concentrate instead on form or changing your breathing. Changing your goals gives you freedom to try new things!

5. Listen to something different

It’s easy to beat the voice telling you not to run if you can’t hear it. Music has been shown to have a huge positive impact on performance, so changing up what you listen to can change how you perform. The trick is to really mix up your style. If you listen to the same songs every run, change them up for some new tunes. If you already listen to rocking beats, listen to a podcast or audio book instead – get hooked on one and you’ll be looking for excuses to head out for your run, not to stay on the couch. Also, make some different playlists that you can switch out as needed. For instance, I love slow praise and worship music for easy runs on the trail but have some Skillet, Jeremy Camp, and Third Day ready to go for sprints or hill work. On a side note, if you've never listened to disco you really should give it a whirl. It will not only be new but, since most of the songs were made to dance to, you'll find the beats perfect for running. 

6. Try “Fartleks”

Swedish for “speed play,” fartleks allow runners to reap the benefits of speed work in an unstructured workout. Bonus: They’re as fun to run as they are to say. To try fartleks, just run at a comfortable pace to warm up and then throw in a sprint—run hard until you reach the end of the block, the next stop sign, or until you see a red car. Make a game of it; that’s why they call it “play!”

7. Read a book on running (or listen to a podcast or watch a movie on it)
Humans were born to run, yet many of us don’t understand the mechanics behind what makes the human body so great at running long distances. Or about the history of great runners and races, what goes into making a running shoe, or what nutrition should look like for a runner. The point is this... when you have a deeper understanding of something, you have more interest in it. Educate your inner competitor away by finding a book or film where the major theme is running and watch how it gives you new reasons to appreciate the gift of running. And running truly is a gift. 

8. Change your speed

Enlist the help of a friend or group for this one. If you're used to running fast all the time, slow down. Join a group run where you know the pace will be slower (check out the Bass Pro training groups hosted by OMRR). You'll not only enjoy the break from going hard, you'll enjoy the camaraderie and the conversation. And similarly, if you're always running at a speed less than what you're capable of, find a friend who’s a bit faster than you and set out together. This will challenge your legs and lungs, make your workout feel social, and provide a little extra motivation. 

So there you have it friends... those are some great reasons to embrace change right? But if you need yet another reason, consider the quote above, "If nothing ever changed, there would be no butterflies." Change can be a beautiful thing when there is a purpose for it. So embrace a few changes in your running knowing that those changes are serving the purpose of making you a better runner. Now get out there and get in some fartleks while you listen to some disco music! You've got training to do. 

Happy Running!!!

Be patient and trust His timing

"Humble yourselves, therefore, under the mighty hand of God so that at the proper time he may exalt you," 1 Peter 5:6 KJV

As both a running coach and a runner, I have not only encountered multiple injuries myself but know that it's just a matter of time before every runner will encounter them as well, especially new runners. Why? Because new runners typically lack patience and run too far, too quickly; something I thought about as I read an article posted recently about patellofemoral pain syndrome (PFPS), commonly known as “runner’s knee." “It is an overuse injury with pain typically around or behind the kneecap,” explains Michael Swartzon, M.D., a primary care sports medicine physician at Miami Orthopedics & Sports Medicine Institute, part of Baptist Health. “It represents 20 to 40 percent of all knee problems and the most common running injury presenting to a sports medicine clinic. Usually, an increase in frequency type or intensity of activity can lead to this problem. This is the No. 1 presenting complaint to a running clinic and also of the No. 1 cause of loss time and basic training for military recruits."  When asked the best way to prevent PFPS, Dr. Swartzon said, “Since this is an overuse injury, the best prevention is a slow progression when starting a new activity.”

And you know, this slow progression to avoid hurt or pain is something Peter warned believers about when he told them to humble themselves under the mighty hand of God so that “at the proper time,” He would exalt them. You see, only God knows when you and I are ready to be exalted, or placed in a higher level of ministry, because only He knows when our hearts are fully surrendered to His will and not our own. But so many Christians take it upon themselves to jump into a position of high regard when they aren’t ready, which can have disastrous consequences within the church. Just take a look at the many pastors and teachers throughout time who quickly obtained high-profile positions or ministries. A great majority of them fell prey to sin, false doctrine or simply burnt out because they just weren’t ready for the position they thrust themselves into. 

So take it from someone who, looking back, is ever so thankful for waiting on God’s timing. As much as I wanted to jump into a leadership role in ministry when I was a new Christian so many years ago, I realize now that it would not have ended well. It takes time to grow and mature as a runner and it takes even more time to grow and mature as a follower of Jesus Christ. So be patient friends. Keep training in the Word and trust the Lord to lift you up “at the proper time.”

Heavenly Father, thank You for reminding us that your timing is always perfect. Help us to be patient as You prepare and train us to serve to the best of our ability Lord and remind us that we must wait for You to lift us up because only You know when the proper time for that is. It’s in your precious name we pray Jesus. Amen. 

Happy Running!!!

Come and see

“And Nathanael said to him, “Can anything good come out of Nazareth?” Philip said to him, “Come and see.” John 1:46 NKJV

“Come and meet Tim,” my longtime friend Stacie said Saturday morning as I finished up my run at the pavilion adjacent to the finish line of the Free Donut Run 5k our Frog Fitness Group ministry hosts on the third weekend of every month. “Hi Tim!” I said as shook his hand and then looked at the laminated cards he was holding that had the word CHANGE printed on them. “Please tell me about the cards you have,” I said. “I’m on a mission to evangelize,” he responded before going on to explain how his job as an Army recruiter led him to the park that day. “Recruiters are told to be rejection-proof,” he said. “And that’s what the Lord is calling me to do... to go out and recruit the lost no matter how many times I might be rejected.” “I love that!” I exclaimed smiling big, and then added, “It sure is easier to handle rejection when we don’t take it personally isn’t it? When we realize that the One they are rejecting is Jesus and not us?” “Yes ma’am,” he replied with a grin. “That’s why I keep on trying. I’m not gonna give up.” Do you just love Tim’s attitude or what?

And you know, that’s the same attitude we as Christians must have when it comes to evangelism. Sadly though, the majority of us don’t have this never-give-up attitude. We fear rejection so much that we either don't witness at all or will only do it to a person once—never bringing up the subject of Salvation again if that person declines our invitation to accept Christ the first time. But in a world that needs Jesus more than ever, we must invite the lost to “come and see” this Savior from Nazareth who has the power to change lives both now and in the hereafter as many times as it takes for them to accept Him. We must be bold, yet gracious, when telling the unsaved about Him and we must be be rejection-proof.

So remembering that the Great Commission is a command and not merely a suggestion, let us strive to be rejection-proof my friend. Let us always remember that when we are spurned, it’s not us they are turning away but the One they so desperately need. 

Heavenly Father, we thank you for the reminder that we are called to share the Good News of the gospel to the ends of the earth. Give us a heart for the lost Jesus so we would do that very thing. Break our hearts for what breaks your’s Lord that would be emboldened to invite the lost to “come and see” as many times as it takes. In your precious name we pray Jesus. Amen. 

Happy Running!!!!

Jesus weeps with us

"When Jesus saw her weeping, and the Jews who had come with her also weeping, He was deeply moved in spirit and troubled. “Where have you put him?” He asked. “Come and see, Lord,” they answered. Jesus wept. Then the Jews said, “See how He loved him!'" John 11:33-36 BSB 

In a story published by WCCO in Minnesota on Monday, the following was reported: A Minnesota family is mourning the loss of their second daughter in less than three years. Abigail Anderson, 29, was killed by a truck Saturday evening while walking on Cleveland Avenue near the Elizabeth Lyle Robbie Stadium in Falcon Heights. The Ramsey County Sheriff’s Office says a truck hit a parked car, which then struck Anderson. Police say the driver then performed a U-turn and ran over her while attempting to flee the scene. Anderson later died at Regions Hospital. Anderson, who was known to all as Abby, was a Children’s Minnesota nurse. What makes the pain of this loss even deeper for her family and friends is that her older sister, Gabe Grunewald, died of cancer two summers ago at age 32. Grunewald was a professional runner and starred on the University of Minnesota track team. “Abby was such a bright light and very fun to be around,” her brother, Caleb, wrote in an email to WCCO. “She was always full of positive energy and brought laughter and joy to everyone.”

And you know, it’s times like this that naturally cause us to wonder why a sovereign God would allow pain and suffering (suffering that seems to get worse with each passing day) to exist. And while I can't answer that question except to say that pain and suffering are a result of sin, I can tell you this... you and I have a Savior who loves us, who feels our pain, and who weeps with us when we are suffering and in mourning. One need only look at the story of Lazarus, the brother of Mary, to see just how true that is. The Bible tells us that when Jesus saw Mary and the other Jews with her weeping over her his death, "He was deeply moved in spirit and troubled" because He had also loved Lazarus... so much so that "Jesus wept" too. Is that amazing or what?  

So no matter what kind of heartache, grief, suffering, despair, or sadness you might be feeling today, take heart my friend. You are definitely not alone no matter how alone you might feel. Just as Jesus loved Lazarus, He loves you and He loves me. So cry out to Him and allow Him to give you the peace, comfort, and solace He so longs to provide. 

Heavenly Father, thank You for reminding us that, although we will never understand the reasons that people suffer, we can know that You feel our pain and truly care. Help us to truly understand that and to look to You for comfort rather than reasons when we see and/or experience for ourselves the inevitable consequences of sin in this world. Cause us to trust You. It's in your precious name we pray Jesus. Amen. 

Happy Running!!!

Pay it forward

"A generous soul will prosper, and he who refreshes others will himself be refreshed." Proverbs 12:25 BSB

Having endured my fair share of injuries over the years that forced me to withdraw from several races, I knew the pain my friend, Rebecca, was feeling last week when she received a diagnosis that would require several months of rest to heal from. Rather than wallow in her grief, though, Rebecca said, "What do you do when you cannot run the race due to injuries? You first go through the stages of grief, and then you pay it forward. I recently had to transfer my bibs for the Katy Trail 50K and Bass Pro Marathon. I was so mad and depressed at first, but there are so many who want to run. For one person, it’s her first marathon and for the other, the race sold out quickly (and they didn't get in). Now, I am not doing this for accolades, but I refused to be reimbursed for those races. It’s selfish really; I pay it forward because it brings me joy to see others happy. I will also be able to watch them enjoy their races! How cool is it that I now get to crew for my amazing friends at Katy! I am still bummed about not being able to run those races, as I trained extremely hard for 7 months and would have killed them. However, I will still be able to enjoy them with the people I love." Do you just love her attitude or what? Do you see the joy she gained from blessing others?

And you know, when it comes to being generous, the Bible tells us that "a generous person will prosper." And while you might consider that to mean "a generous person," or person who shows kindness to others above what is expected, will be blessed financially, consider that to prosper also means to flourish physically. But you can be sure that "the generous person" will flourish more than just physically because "he who refreshes others will himself be refreshed." That means "a generous person" will grow and thrive spiritually, mentally, and emotionally too. Generosity brings the giver joy just as Rebecca stated... "I pay it forward because it brings me joy to see others happy."

So if you have the means and opportunity today, pay it forward my friend. Bless someone out of the blessings the Lord has given you. It doesn't have to be with something as big as an entry fee--it could simply be buying a stranger a cup of coffee or paying for the person behind you in the drive-thru lane. Whatever it is, just do it. You'll be surprised at how much joy it will bring you and the ripple effect it will have.

Heavenly Father, thank You for reminding us that when we bless others we, ourselves, are blessed and refreshed. And while we know this to be true, let our motive in giving to others be solely out of our love for You and our desire to see those receiving the blessing come to the foot of the Cross. Help us to be generous Lord knowing that we only give what You have given us and that the supply of blessings You have for us will never run dry. It's in your precious name we pray Jesus. Amen.

Happy Running!!!

BASS PRO MIDWEEK MOTIVATION - Find your balance

Hello runner friends!

Welcome back to the Bass Pro Fitness Series

MIDWEEK M😊TIVATI😊N blog!

Now let's get started by talking about balance or, as defined, a condition in which different elements are equal or in the correct proportions. Why is this important? Because when running, rest and rehab are not practiced in the correct proportions, imbalances occur which can lead to things that can zap your motivation; things like injuries, burnout, stress and relationship problems.

Me, Laura, and Kelly (right)

But first, here’s a little background. Kelly Scarbrough, Laura Murrieta (the girls in this photo from 2013 who will be giving you their two-cents), and I have been friends for well over a decade. Brought together by a mutual love of running and Jesus, we have seen one another struggle to find balance as our lives have changed from year to year. Thankfully though, at least when it comes to rest and running, we have learned the importance of balance and work hard on keeping running and rest in the correct proportions.

So when I asked them both to share with me how they are balancing rest and running right now, in this season and stage of their lives and why it’s important, this is what they said...

Finding balance right now has been a little difficult. I’ve been doing this program called 75 hard for 72 days and am also a full time nursing student, wife, and mother. I found out in the beginning of the program that I can’t go hard every single day because my body will begin to break down which leads me to this point... you have to listen to your body because this is the only one that God gave you to live in. You have to take care of it. So I would break up the workouts (running and walking), add in strength training and do some light yoga for recovery. You just need to find balance everywhere in life. Which also includes making sure you get enough sleep. I cannot stress that sleep is so important. Remember that you can do this but you have to find the balance that works for you. Maybe you need to set your alarm clock to get up that extra 30 minutes early? Or maybe you need to go to bed earlier? Everything in life is balance, you just have to figure out what works best for you. - Kelly Scarbrough

Finding balance helps us prevent injury and burnout in our mental state and physical state. It helps us learn what our bodies need and when they need it. Balance also teaches us that it’s okay and healthy to say no sometimes.When I'm out of balance my mood is more sour and I tend to lose my patience with the loved ones around me. Personally, I am tired of starting over due to injuries so I know I need to balance running and rest to prevent them so I don't have to be out for a long period of time. I’m learning when I need to walk versus run and know the importance of taking full recovery days. I listen to what my body needs at that moment (currently taking Sundays completely off from training to rest and focus on my family and faith). When I'm in balance, I'm more joyful I'm more productive, and all around feel better. - Laura Murrieta

And here’s what I’ve learned about balancing running and rest over the years. You have to do what works for you. And that means learning from your mistakes and being willing to change the way you train based on your age, your responsibilities, and your different goals. When I first began long-distance running in 2008 (I’ve always been a recreational runner), I ran 5 days a week and was devotedly taking two full rest days a week. This allowed me to avoid injury and run very well for many years. Then in 2012, I discovered ultra running and soon went from 40-50 mile weeks to 60-80 mile weeks with few or zero rest days. Needless to say, it didn’t take long to develop things like tendinitis, hamstring strains, piriformis syndrome, and the list goes on. I was completely imbalanced and even ran through a lot of pain when taking time off would have either prevented those injuries or helped them heal faster. I’d like to say that I quickly struck a balance between running and rest but I’d be lying. It wasn’t until 2018 that I got serious about injury prevention. I had lost all motivation due to excessive time off and was completely tired of starting over. So now, although I workout 7 days a week, I run 4-5 days and then do serious aqua running on the other days (active recovery used for flexibility, strength training, and core work) and have finally found the balance I need in life to run well, put running into perspective, and live a balanced life all around.

So there you have it friends. The sooner you find the balance that you need in life between running and rest, the sooner you will have the right relationship with it. This will not only help you to become a better runner but will pour over into other areas of your life as well. Because truly, like Kelly said, everyone of us needs to find that happy medium. So find what works for you—remembering that “what” that is will change with time— and stick to it. Run and rest in the correct proportions and you’ll, like Laura said, be more joyful and more productive than you've ever been. Which leads to lots more smiling!!! And who doesn’t like that??

Happy Running!!!

The Ultimate Test

"If anyone is ashamed of Me and My words, the Son of Man will be ashamed of him when He comes in His glory and in the glory of the Father and of the holy angels." Luke 9:26 BSB

WTMJ-Milwaukee posted a story yesterday titled, "Six Days in the Dome: Ultimate running test at Pettit National Ice Center" that, as an ultrarunner, piqued my interest. "What is this ultimate running test?" I thought to myself. Lance Allan of TMJ4 Sports explained it this way, "Imagine running for six straight days. I guess it's shorter than a full week. But imagine no more, as an event at the Pettit National Ice Center that puts ultra marathon runners to the ultimate test." Like many other sportswriters, Lance seemed to be in awe of what type of person would attempt something so nutty and insane and so asked the Race Director Steve Durbin, "How often do you get, are you crazy? Are they crazy?" To which Durbin replied, "Um, not more than every 15 minutes. You get the old, I don't even wanna drive that far. You hear that all the time." Steve went on to describe the event as an incredible test of mind, body, spirit, and maybe even stupidity.

And you know, while this event most definitely qualifies as an incredible test of mind, body and spirit, there is another test--the ultimate test of mind, body, and spirit--that every Christian will encounter and must pass to prove they are a true follower of Christ and receive the gift of eternal life. And the test is this... will they share their faith with others? Will they boldly proclaim the name of Jesus? You see, there are many people in our world who claim to be "Christians" but are too "ashamed" of Jesus to talk about Him and His words in public; people who would have to answer "no" to both of those questions. That person has failed the test of being authentic and will be denied before the Father in heaven. 

So let me ask you this today my friend, "Do you pass the test? Are you a true unashamed follower of Jesus Christ?" If the answer is yes, I am rejoicing with you knowing that you will spend eternity with the Savior. If the answer was no, I urge you to make the decision to follow Him today and to be sold out and unashamed of the saving power of the Gospel of Jesus Christ. I can assure you that it will be the best decision you will ever make. 

Heavenly Father, thank You for reminding us that if we are ashamed of You then You will be ashamed of us. Lord, help us to be bold followers of You that we might impact a world in desperate need of hearing the Good News and receiving the hope that only You can provide. Compel us to preach the gospel like never before. It's in your precious name we pray Jesus. Amen.

Happy Running!!!

Be found abounding

“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

As I arose at 4:30 am Saturday morning, I knew it was going to be a long day—beginning with leading out the 6:00 am Bass Pro Marathon Training group and ending around 10:00 pm after setting up and directing the HFPC Battle of the Bands event (that was scheduled from 2-9 and would include praise and worship bands that would be battling for prize money to benefit their Addiction Recovery programs), loading up afterwards and then making the long drive home. And while the thought of working a function like that after running nearly 20 miles might be daunting for most people, it had this person smiling for three reasons... I knew that I would be doing it all for God’s glory, I knew that people would be impacted by the words of the testimonies and the songs they would hear, and I knew (without a single doubt) that the Lord would give me the strength to do whatever He had called me to do that day. He always does.

And you know, while the Bible tells us that we are to be “always abounding in the work of the Lord,” many of us limit our work and service to Him to what we think we can handle comfortably—something that negatively impacts the influence we, as the church (and God’s church is not a building or a denomination) are having on this world. But the truth is this... God’s power is infinite. He can and will give us the strength, resources, and ability to do any job He has called us to do. That means we aren’t working in our strength but His, and can therefore handle anything we are called to do.

So dare to do big things my friend. Dare to step out and say, “Lord use me to do your will. I will do anything you ask of me because I know you will provide everything I need to do it. Use me aboundingly to heal hearts, to change lives, and to influence the lost to seek You.” And then step back, let Him use you, and prepare to be amazed.

Heavenly Father, thank You for commissioning us to make disciples of all nations and then giving us absolutely everything we need to fulfill that calling. Compel us to work with all our might, recognizing that the days are short and knowing that our "labor is not in vain in the Lord." It’s in your precious name we pray Jesus. Amen.

Happy Running!!!

Drink often and drink much

"A Psalm of David when he was in the wilderness of Judah. O God, You are my God; Early will I seek You; My soul thirsts for You; My flesh longs for You In a dry and thirsty land where there is no water." Psalm 63:1 NKJV

As I headed out on my morning run early yesterday, I stopped briefly to look at my outdoor plants. "Oh no!" I thought to myself, "You forgot to water them last night." Running short on time but knowing that they would never survive the mid-day mercury level that was projected to rise well over 100 degrees on the heat index, I took the extra time to water them. Which led me to contemplate just how important daily water is to live... not just for plants, but for the Christian. Which is the very reason that I take the time to sit down each and every morning to immerse myself in the Word—knowing from experience that missing even one day of doing this quickly leads to spiritual drought; a condition marked by anxiety, depression, lack of focus, and a tendency to wander outside of God's will. 

This intense spiritual need for God is something King David clearly understood, especially as he experienced the heat and dryness "when he was in the wilderness of Judah" and cried out, "O God, You are my God; Early I will seek You; My soul thirsts for you." Did you get that early part? David knew that the only thing that would quench his spiritual thirst was to be hydrated in the Word. He recognized the world for what it was.. "a dry and thirsty land" that would steal his joy and lead him astray without the spiritual water and guidance that only God could provide; something he needed each and every morning, and something you and I need too. 

So if you're feeling anxious, depressed or downtrodden today, check your hydration habits my friend. If you're only hydrating in the Word on Sunday, you will immediately start feeling the effects of dehydration by Monday and will be desperately thirsty by Saturday. So take it from a running coach, drink often and drink much, physically and spiritually. You'll be so glad you did. 

Heavenly Father, thank You for reminding us that we cannot survive very long without the spiritual water that You bring us. Cause us to seek You first each and every day that we would be able to run the Christian race to the absolute best of our ability. It's in your precious name we pray Jesus. Amen. 

Happy Running!!!

Tell what God has done

"The man whom the demons had left begged to go with Jesus. But He sent him away, saying, “Return home and describe how much God has done for you.” So the man went away and proclaimed all over the town how much Jesus had done for him." Luke 8:38-39 BSB

Ask any runner about their watch and they'll likely describe in detail the things they love about it, like it's long battery life, it’s GPS accuracy, it’s syncing capabilities and so on. But the way Brandon Schneider describes his watch is probably something you've never heard before. He says it saved his life. He went on to describe how he fell unconscious in a Long Island hospital restroom (after going there for severe abdominal pain) and banged his head rendering himself unconscious. Brandon’s Apple Watch detected his fall, dialed 911 and sent notifications to his emergency contacts. Help arrived and Brandon was given CT scans, which revealed life-threatening hematomas. He had emergency surgery and regained consciousness four days later. Two days after that, he was discharged. “I share my story, not for sympathy, but because I want to encourage every person who reads this to purchase an Apple Watch or if you have an Apple Watch to set up your emergency contacts,” Brandon told People. 

And you know, as believers you and I also have a story to tell... about the One who saved our lives. Sadly though, while many of us will openly share stories about watches and other things, we won’t share our faith with others—justifying our actions (or lack of action) by saying it's a private matter. But you know what? It's not. Consider the story of the "man whom the demons had left," the man whom Jesus had restored and had given new life to. Jesus told the man to "Return home and describe how much God" had done for him. Why? Because his story had power! Our stories have power too and were not meant to be kept to ourselves. Our stories were meant to be told so that others might see the greatness and goodness of our God and be inspired and encouraged to follow Him. 

So be bold in sharing your testimony today my friend. Be bold in proclaiming "all over the town" how much Jesus has done for you--this means declaring it in your homes, on the streets and in your workplace. If the person you are talking to has not yet accepted Christ as their savior, you will literally be saving their lives.  

Heavenly Father, thank You for reminding us that the Great Commission is not a suggestion but a command. Cause us to realize how much You have done for us Lord that we would be so filled with thankfulness that we could be unable to keep it to ourselves. And please Lord cause us to recognize that we are in the end days that we might feel a sense of urgency to share the Good News like we never have before. It's in your precious name we pray Jesus. Amen. 

Happy Running!!!

BASS PRO MIDWEEK MOTIVATION - Practice Some Patience

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 character trait that every runner needs to have to stay motivated over the long haul... patience. As defined by vocabulary.com, patience is a person's ability to wait something out or endure something tedious, without getting riled up. It takes a lot of patience to wait for your braces to come off, to deal with a toddler's temper tantrum, or to build a house out of toothpicks. It also takes a lot of patience to train for the race of your dreams. Which is the very reason so many runners develop apathy and give up before they reach the finish line.

And while I'd like to say that cultivating patience is easy and pain-free, it's not. Just ask anyone who's ever prayed for patience. They will most likely tell you that it's a character trait that they will never pray for again. Why? Because developing the ability to wait for what you want and to endure the long, slow, sometimes-painful, and monotonous journey that will get you there is something most people will bail out on... it's just too hard and unpleasant. But in an effort to keep you motivated, here are several reasons why patience pays off and is something worth acquiring.

1. Patience keeps you from injury. This is so true and is the thought that actually sparked today's subject as I was swimming in the pool early yesterday morning rather than running outside and enjoying the sunrise (Did I tell you that I live for sunrises? I love them!). But as I've come to learn over time, impatience has landed me on the injured list more times than I care to count. In fact, if I had a dollar for every time I ran through a minor ache or pain until it became a major ache or pain that required substantial time off, let's just say that I could buy you and me both a large cup of liquid love from Starbucks. But finally! And I say finally because it took a long time to come to the realization that if I just took a few days off at the first hint of pain, I could allow the affected muscle, joint or bone to heal rather than tax it further and cause a strain, tear, or break. See how patience pays off? There is nothing that will steal a runner's motivation quicker than getting injured and having to take time off. Nothing.

2. Patience allows you to stick to the 10% rule. What is that rule you might be asking? It's this... runners should not increase their mileage more than 10% a week. Why? Because adding too much mileage too quickly will lead to injury. And like I said before, injury is the number one motivation killer.

3. Patience will allow you to set bigger goals. Okay, so 5k's are great right? But after awhile, they won't challenge you anymore. And an unchallenged runner can quickly become an unmotivated runner. So ask yourself this question today, "What race or distance can I do this year that will challenge me? What then can I use said race or distance as a stepping stone for to go further?" But hey, if super long distances aren't your thing, ask yourself this, "What can I do to get faster? What can I do to become a stronger runner? What can I do to get better?" All of these things require patience. But, once again, patience will pay off when you cross the finish line.

4. Patience allows you to truly enjoy running. Okay, so I've said this before and I'll say it again... running is a gift from our Creator that is truly undeserved and underappreciated. So if you have it, be thankful! Taking the ability to move for granted or rushing through every workout will lead to burnout, frustration and apathy for a sport that you should be in love with! Sara Goucher said it this way, "There are moments in time when running allows you to see how wonderful your life is." Impatient runners miss this! Developing patience will cause you to reflect on the sights, sounds, and smells all around you. It will also cause you to ponder the many blessings that you have in your life... blessings that have no monetary value like your health, your family, and your friends. If you have all of those, your life really is wonderful! And if you have running, you should be singing for joy each and every day!

5. Patience allows you to finish up that run when you want to throw in the towel. We have all had those runs right? Those runs that are so hard and/or frustrating that you just want to give up? Well don't! Patience will allow you to grit it out and walk it in if you have to. You are the sum of all your runs my friend, not just one. And remember the old adage that you have to train for every condition so you'll be ready for every condition? Well every condition includes those runs where your mental game is off, you're tired, you're just not feeling it, it doesn't feel good, or you just want to go back to bed. Developing the patience to stick it out will pay off! Stick it out in your training and you'll stick it out when you're on the racecourse!

6. Patience causes you to say, "I know that the results won't be instant and I'm okay with that." So many runners give up when they don't see results. This is another one of those things that will steal your motivation. But resolve yourself to stay in the game as long as it takes... even if it means taking baby steps. Keep moving forward. No matter how slow you might be progressing, one thing is certain... if you stop, you will never see progress. Hang in there! Baby steps count!

So there you have it friends. Patience indeed pays off in so many ways. Take it from someone who's learned the value of forbearance and fortitude the hard way. Over the many years and many, many miles I have been blessed to run, I have encountered hills, valleys, trials and injuries that nearly made me give up (more times than once). But I didn't and you shouldn't either. Be patient with yourself and with the process and remember that everyone of of us will experience difficulties, struggles, problems, snags, and hitches along this road of life. Be patient but also remember... you only get this one go-around, don't rush through it and don't waste one moment of it lamenting over what could've have been or what should be. Seize the day, count your blessings, and get out there and enjoy the journey.

Happy Running!!!