BASS PRO MIDWEEK MOTIVATION--Embrace winter running

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 upcoming season that many runners are already dreading... winter. Why do so many runners cringe at the mention of winter though? Because it's cold... and dark... and dreary. Sometimes all of these things at the same time right? But whether you like it or not, the first day of winter will arrive on Tuesday, December 21. And this day will leave you with three choices... to run outside in the fresh air, to run inside on the treadmill, or to give up running altogether until nature comes to it's senses.

But to encourage you to run outside as I'm a fan of doing, consider that taking your workout to the great outdoors has a lot of benefits. For one thing, it will make you tough. For real. No matter how much you know it's good for you and that you’ll be glad when you’re done, it takes grit and gumption to bundle up, get out the door and face the wintry blast day after day, not to mention the darkness that comes with early morning or evening runs. But besides getting physically stronger, you’re also building mental steel. When you’ve battled snow and slop, gloom and biting winds all winter, the challenges of distance, hills and speed will seem tame come spring. Now if this has you saying, "But Melissa, I'd really prefer to stay inside and binge watch Netflix while running on the treadmill," consider these four additional benefits before taking a vow to exercise indoors until Spring. 

1. Feel happier, train harder. Do you feel a bit of a hermit during winter? Dark evenings and bad weather can leave us not only feeling lethargic and low, but experiencing Seasonal Affective Disorder. The good news is that outdoor running boosts serotonin levels, leaving us feeling happier and more energetic. The result? You’re likely to be more active for the rest of the day. And taking your run outdoors helps boost your mood even more: One study published in the journal Environmental Science and Technology found that people who exercised outdoors reported increased energy, decreased feelings of depression, and were more likely to repeat their workouts. And repeated workouts are the way to train harder. 

2. Free up the fat stores and prevent weight gain. According to evolutionary theory, our bodies are actually primed to store more fat (and preserve existing body fat) over winter. Which means weight gain! But we're not living in frozen caves or having to survive off our fat reserves. So it’s thanks but no thanks to evolutionary fat storage. By running more over winter, we could actually prevent the seasonal metabolic slow-down and keep our energy expenditure ticking nicely. So if your winter goal is to prevent excess fat gain, there are legit reasons to bundle up and head outside for your workouts. Science tells us that simply being cold burns more calories than being pleasantly-comfortable, because the body expends energy trying to keep warm. In fact, studies show that shivering can increase metabolic rate by as much as five times! I'm not suggesting you shiver your way through every workout this winter, but by embracing the outdoors, you could stay significantly leaner than if you train indoors. Aim for non-shivering thermogenesis (feeling chilly, but not shivering) which can boost metabolic rate by up to 30%. That means you can make it through this season without gaining a ten-pound layer of insulation. And consider this as well... running in the cold burns extra calories during and after because your body has to work extra hard, not just to perform the cardio but to keep you warm too. Your basal metabolic rate then remains up after your workout as your body attempts to get back to a normal temperature.

3. Running in Cold Weather Means Faster Paces with Less Effort. Minus any tricky footing, most speed records are set in colder weather. According to an extremely in depth study, the best race performances appear to happen around 40 degrees and for every 5 degree rise in temperature, performance drops by 2.7 seconds per mile. This was based on the top athletes, so it’s likely higher on the rest of us. Not only might you feel it’s easier to run faster during the winter, but it could be the reason for so many spring PR‘s. It turns out that the shivering, the searing lungs, is training your body to use oxygen more efficiently!

4. Cold runs can be some of your most peaceful and treasured runs. I wanted to end with one of the greatest benefits of running in the cold—serenity. There is just something so peaceful and calm about the winter when everything is cold, still and quiet and you can see your breath each time you exhale. In fact, my all-time favorite time to run is when it's snowing. I love the feel of the snowflakes falling on my face and the sound of them softly hitting the ground. These are moments that make me smile, moments that I commit to memory and make me aware of how great it is to be alive. They are also moments that remind me that I have a Creator who not only opens the heavenly storehouses to make this all happen but gives me the ability to get out there when most people are struggling to get out of bed. And another bonus of running outside this time of year? If you run when the sun is going down, you get to see a beautiful sunset and the neighborhood Christmas lights coming on. Pretty spectacular sights right? So remember that running in the cold has its perks. It’s beautiful and invigorating in ways that summer runs never could be... so be grateful for all the things that cold runs bring!

So there you have it friends. This change of season doesn't have to change your routine if you choose to look at the many benefits of winter running and keep your workouts outside. This will not only have you smiling as you soak up that Vitamin D but will allow you to wear that new shirt, 1/4 zip, and/or hoodie that you earned by running one of the 2021 Bass Pro Fitness events... something that will most definitely put a grin on your face. So get out there and embrace the cold my friends. Winter is calling!

Happy Running!

Every role is important

"The work of the Levites was to assist the priests, the descendants of Aaron, as they served at the house of the LORD. They also took care of the courtyards and side rooms, helped perform the ceremonies of purification, and served in many other ways in the house of God." 1 Chronicles 23:28 NLT

 

As I looked back at all the photos from last weekend's Bad Dawg Ultra (a 30 hour event with distances from 12 miles to 100 miles), I couldn't help but smile as I read the comments elicited from one of my favorite images taken of the aid station workers at the event's 5-mile turnaound point. "Loved seeing those faces," wrote one runner while another exclaimed, "Best aid station ever!! The broth was the bomb!!" And still another grateful runner wrote, "Wouldn’t have been able to do it without you all! Thank you for being there!" And you know, as I looked at the faces of these smiling volunteers, I couldn't help but be grateful for them. While I, along with my team, had worked the main aid station where you could say the "memorable" stuff happened... hugs, photos, tears of joy, and high-fives to the volunteers and Race Directors at the finish line, these people were unsung heroes who joyfully served without expecting any accolades or commendations. These were the people who ensured that each and every runner had what they needed to make it to the finish line, whether their service was acknowledged or not. Do you just love people like that or what? 

And you know, the church body functions in much the same way. While there are important roles that need to be filled like the job of pastor and worship leader that come with praise and recognition, there are also positions that need to be filled that no one thinks about or gets much credit for... positions like nursery workers, greeters, janitors, small group leaders and the list goes on. But like the Levites and priests, whose job it was to work together behind the scenes to ensure that worship in the temple could take place, each and every place of service within the body is important and crucial to the functioning of the church as a whole, no matter how "memorable" these jobs might seem. 

So remember this my friend... no matter what type of service you have been called to perform "in the house of God," your position is important. So like these joyful aid station workers, fulfill your duty with a smile on your face and joy in your heart knowing that your work is helping someone reach that final finish line. 

Heavenly Father, thank You for reminding us that every role in your house is important. Cause us to understand that we work for You and not man so that we might fulfill that which we are called to do with happy hearts that will inspire those around us to join in the work as well. Thank You for giving us opportunities to serve You by serving others Lord. It's in your precious name we pray Jesus. Amen. 

Happy Running!!!

God can use every circumstance

"Now I want you to know, brothers, that my circumstances have actually served to advance the gospel." Philippians 1:12 BSB

After receiving a message from my friend, Leslie, last week explaining that she was injured and wouldn't be able to attend the second annual Bad Dawg Ultra (of which I'm a Co-Director) that took place over the weekend, I messaged her back, "I’m so sorry!! I know how you feel believe me. I’m sidelined right now with an injury as well... if you still want to participate in some way come on out and volunteer with us. It will be fun!" To my sheer delight, Leslie not only arrived at the race before it started but stayed until the majority of the runners finished, encouraging us all as she gladly assisted in whatever way was needed. She was such a blessing, in fact, that I couldn't help but thank God for placing the two of us together. You see, despite our inability to run in the race she and I so desperately wanted to participate in, we both seemed to know that because of our "circumstances" we were in the exact place God wanted us to be... out on the course, co-workers in God's service. Knowledge, that you can be sure, put joy in our hearts and smiles on our faces. 

And you know,  as Paul clearly understood, the Lord will arrange the "circumstances" of our lives in whatever way is necessary so that the Good News can be advanced; which is the very reason that you and I must keep the joy at all times so that we can be so different and set apart that the world takes notice. To illustrate that, consider this... Paul was in a Philippian jail when he wrote, "Now I want you to know, brothers, that my circumstances have actually served to advance the gospel." He wasn't irritated, angry, or resentful but happy that God had placed him in the exact spot where he could encourage fellow Christians who were afraid of persecution to be bold and proclaim the gospel without fear! Not only that, but Paul's attitude (that was so contrary to the world's) inspired many of the Roman soldiers who made up the palace guard to seek Jesus. Is that amazing or what? 

So if your current life situation is less than desirable, look up my friend and smile. Choose to follow Paul's example and make the most of every "circumstance" you might find yourself in knowing that God can and will use every detail of your life to advance the gospel... if you’ll allow Him to that is. That's pretty amazing if you ask me. 

Heavenly Father, thank You for reminding us that You not only know what's happening in our lives but many times maneuver us into our positions through any means necessary so that we might be salt and light in a dark world desperately in need of hearing the Good News. Lord, help us to stay faithful, content, and joyful in every circumstance that we find ourselves in so that we can work to advance the gospel. It's in your precious name we pray Jesus. Amen. 

Happy Running!!!

The best offer

"For God so loved the world that he gave his one and only Son, that whoever believes in him shall not perish but have eternal life." John 3:16 NIV 

Like thousands of other runners across the nation yesterday, I hadn't even finished celebrating Thanksgiving with my friends and family before I began receiving ads, popups and email invitations to take advantage of Black Friday sales on everything from running shoes, hydration vests, Runner's World Subscriptions and thermal tights to Garmin watches, discounted race entry fees, and the newest treadmills. With all the retailers' promises of free shipping and discounted prices, you might have even thought that the savings seemed too good to pass up, right? But if you think those offers were great, there's another offer that makes them pale in comparison. It was the absolute best offer ever extended on a Friday, a very Good Friday. 

You see on the first Good Friday over 2,000 years ago, our Savior, Jesus Christ, died a criminal's death on a cross so that He could offer us the greatest deal of all time.... eternal life. Why? Because He loves us more than we could ever imagine. In fact, the Bible tells us that "God so loved the world that he gave his one and only Son..." And if that wasn't amazing enough, it gets even better! You don't have to wait for a sale or a special day to receive this life-saving savings--eternal life is offered to "whoever believes in him." That means every person who accepts this offer "shall not perish but have eternal life." How's that for savings? 

Now if you're thinking this offer is too good to be true, let me assure that it's completely true my friend. There are no hidden fees and no conditions that need to be met either. Simply accept Jesus and be saved. It's a decision that will most assuredly change the rest of your life as Billy Graham so wisely knew when he said, "I have never known anyone to accept Christ’s redemption and later regret it.”

Heavenly Father, thank you for loving us so much that you would send your one and only Son to die for us that we might spend eternity with You. If there is anyone reading this today that has not accepted you as their Lord and Savior, I pray today is the day they would say, "Lord, I admit that I am a sinner. I believe that you died on the cross to save me from my sins and I accept you as Lord of my life. Forgive me for the mistakes that I've made and help me start new knowing that I can look forward to eternal life with You." It's in your precious name we pray, Jesus. Amen.

Happy Running!!!

Every day is cause for Thanksgiving

"Give thanks to the LORD and proclaim his greatness. Let the whole world know what he has done." Psalm 105:1 NLT

Ask any runner what they love most about running and they might tell you that it's because it allows them to eat whatever they want. Which begs the question, “If we run a lot, can we eat like every day is Thanksgiving and not suffer any consequences?” The majority of runners would answer, “Yes. As long as the numbers aren’t moving up on the scale.” But in reality, Aaron Baggish, M.D., director of the Cardiovascular Performance Program at Massachusetts General Hospital Heart Center and associate professor of medicine at Harvard Medical School, said, “Just because the number on the scale seems healthy doesn’t mean your diet isn’t doing damage on the inside. Time and time again, I meet runners in their 50s and 60s, who think they’ve done pretty much everything right in their life from a health perspective, who end up with heart disease." Dr. Baggish went on to say that overindulgence in simple sugars was the single most common dietary transgression among endurance athletes. “Eat large portions of these, and the body turns them into bad molecules, bad types of fat, bad oxidative sugar species—things that do a lot of damage to the heart vessels.”

And while you and I shouldn't eat like every day is Thanksgiving--ingesting pies, mashed potatoes, stuffing, and rolls--there's one thing that we should do every day like it's Thanksgiving. And that's giving "thanks to the Lord." But not just giving thanks with our lips but with our lives; something we do by proclaiming God's greatness, living for Him each day, and letting "the whole world know what he has done." You see, thanksgiving, or our expression of gratitude to God (especially publicly), not only benefits us because it fills our hearts with joy but is our testimony to the world that God is good and worthy to be praised... something that has the power to compel the lost to seek Him. 

So in the words of Charles Spurgeon, "Look downward and give thanks, for you are saved from hell; look on the right hand and give thanks, for you are enriched with gracious gifts; look on the left hand and give thanks, for you are shielded from deadly ills; look above you and give thanks, for heaven awaits you." Happy Thanksgiving friends. We have so much to be thankful for!

Heavenly Father, thank You for being a God who is worthy of all our praise, honor, and worship. Cause us to understand just how good You are that we would be unable to keep silent and would daily proclaim Your greatness to the world. Help us to practice thanksgiving each and every day Lord that we might inspire others to seek You. It's in your precious name we pray Jesus. Amen. 

Happy Running!!!

BASS PRO MIDWEEK MOTIVATION - The benefits of being Thankful

Hello runner friends!

Welcome back to the Bass Pro Fitness Series

MIDWEEK M😊TIVATI😊N blog!

Now let's get started by talking about something that will not only make you smile but will make you a better runner.... thanksgiving. And no, I'm not talking about the dinner that you'll be eating tomorrow, although I'm sure that will have you smiling as well. I'm talking about the act of expressing gratitude or thankfulness. 

So just how can gratitude make us better? To understand that, let's look at something interesting as reported by Positive Psychology. In a survey on gratitude in adult professionals, British psychologist and wellness expert Robert Holden found that 65 out of 100 people selected happiness over health, although they indicated that both were equally important for a good life. Holden, in his study, suggested that the roots of many psychopathological conditions like depression, anxiety, and stress are unhappiness.

Interesting right? The majority of people crave happiness over health. But guess what? They are strangely yoked together. The happier you are, the more willing you are to work on your health. And the healthier you are, the happier you are. See where I’m going with this?? So let's look at a few ways that cultivating a grateful heart and keeping a gratitude journal can give you both... something that will have you smiling as you log those miles. 

So what exactly is a gratitude journal? It’s simply a notebook of any kind where you write down the things you are grateful for. For instance, yesterday I wrote down... I am so thankful for a new day. I am so thankful for the priceless peace I have although I won’t run for a while to allow my body to fully heal. I’m thankful for a recumbent bike that will still allow me to move, to keep my endurance, and to clear my head. Movement is such a gift and I choose to be thankful for it today and every day the Lord will allow it. 

Did you just see what thanksgiving did? It kept my mind from focusing on what I couldn’t do to what I could do. It allowed me to be grateful for a recumbent bike that I have a love/hate relationship with. And while I continued to write down many more reasons that I have to be thankful, I urge you to start with at least five reasons. Why? Because just as in running, it may take a while to grow in this discipline. But I can assure you that it’s worth your time. Here are five reasons why...

1. Gratitude helps us function. For real.. consider this science. A growing body of research is showing that gratitude may be one of the most powerful ways of boosting happiness. A 2009 study from National Institutes of Health (NIH) has even found that our hypothalamus (the part of our brain that regulates several bodily functions) is activated when we feel gratitude or are kind to others. This means, essentially, gratitude helps us function.

2. Thankfulness makes us feel good. For real. When we feel grateful, we’re also rewarded with a hit of dopamine – a feel-good chemical. This encourages us to do it again and again, so once you start, it’s easy to keep the habit up.

3. Thankfulness takes our minds off our problems and places it on our blessings making us more resilient. And while I’m not saying that thankfulness will take away your problems, it will help you find the strength and wisdom to deal with them. Focusing on the positives in your life will keep you from sinking into despair and allow you to rise up when life kicks you in the shins. Does the saying, “Thank you sir, may I have another” come to mind?

4. Thanksgiving keeps envy at bay. And believe me, envy can sap your joy quicker than anything! To see what that looks like, let's take a look at Bob the runner. Bob gets injured and is told by his doctor that he must completely abstain from running for six weeks but is free to do strength training while healing.  Now consider these two scenarios....
- Bob looks around at his friends who are running and decides to do nothing but be jealous and sulk for the next month and a half. He starts to hate life and ends up losing a few friends and a job promotion because of his bad attitude--not to mention all of his endurance. 
- Bob decides to be grateful that he can still move and works on strengthening his weak quads, glutes and core. This makes Bob so happy that he volunteers at aid stations all over the state, starts a blog and a podcast, high-fives all the runners he sees, and comes back after six weeks with a ton of new friends and an ability to run better due to the increased strength he gained. See where I’m going with this?

5. Last but not least, gratitude allows you to break down walls. Okay so we’ve all “hit the wall” at least one time in our lives right? If you said no, I invite you to run a few marathons and you will. It’s the moment where you’re zapped of all strength, plagued by pain, and cursed by negative thoughts.... thoughts that will take you out if they aren’t changed very quickly. And this is how you change them... immediately begin focusing on the things you are grateful for and speak them out loud. ‘I am grateful for this beautiful view, I am grateful for the sidewalk, I am grateful for the sun, I am grateful for my legs, and even though they hurt, I know I can do this, etc.’ Do this for at least 15 minutes. By the time you’re done, the wall will be gone and you can press on. This is true in life and in running.

And this is where the gratitude journal comes into play. Every time you write down the things you have to be thankful for, the more thankful you are. And when thanksgiving becomes a part of who you are, you’re healthier, happier and all around better. And hey, if this practice of expressed and intentional gratitude doesn’t make run farther or faster, it will make you enjoy it more... which will make you a better runner in so many ways.

So there you have it friends. There are so many reasons to practice thanksgiving today. Take a moment to think about your blessings. Meditate on them. Then smile and write them down before you head outside for some fresh air, intentional movement, and some sunshine. Doing so will give you many more things to add to that gratitude journal.

Happy Thanksgiving and Happy Running!!

 

The beginning of birthing pains

"All these are the beginning of birth pains." Matthew 24:8 BSB

In an article subtitled "Many runner habits of body and mind are helpful when you’re expecting" published by Runner's World last week, pregnant runner Becky Wade said, "In the 14 years that I’ve been running at a high level, it never occurred to me that all the miles I was logging, the lifestyle I was leading, and the mindset I was cultivating might, in a roundabout way, be preparing me for pregnancy." She went on to say that, as she approaches her mid-December due date, she was thankful that Irish record holder, Olympian, licensed mental health therapist, and mother of three Roisin McGettigan-Dumas shared some of her experiences with pregnancy and how running helped to prepare her for what she referred to as, "a big build up to the crowning event of the year, only instead of a major global championship, it was the birth.” With all the changes happening within her body, Becky said that she was thankful that Roisin could help her "make sense of it all."

And you know, if you're like millions of other people today, you might be looking around at all of the changes taking place in the world and trying to "make sense of it all." In fact, our society seems to be morally deteriorating so rapidly that we've almost become numb to the news of violent rioting, shutdowns, mass shootings, famines, earthquakes, rumors of war, racial tensions, children caught up in sex-trafficking rings, and so on. But you can be sure that these are not only signs of the end times but, as the Bible tells us, "the beginning of birth pains.” Birth pains and wickedness that will get more intense and accelerated in the coming days. And while the thought of what’s to come might have you anxious or afraid, you can have peace by taking into consideration that these events are all signs of Jesus’ imminent return. 

So remember my friends, although no one knows the exact day or hour when Christ will come back, we can only assume that it will be soon based on the signs. Which means that we should be preparing for the ultimate "crowning event" of all time by living a righteous lifestyle now and busily working to inspire others to do the same. 

Heavenly Father, thank You for reminding us that nothing in this world takes You by surprise. Knowing that You are in complete control should fill every believer with the peace that surpasses all understanding no matter what chaos or confusion is erupting around us. Remind us that we are to be found busy as we expectantly and hopefully await your return. It's in your precious name we pray Jesus. Amen. 

Happy Running!!!

We are co-workers

"For we are co-workers in God’s service; you are God’s field, God’s building." 1 Corinthians 3:9 NIV

As I raised my hands in praise and sang to the worship music at church yesterday morning, I couldn't help but smile. Surrounding me and joining in the veneration of our Lord were several of my best running buddies who had shared the racecourse with me at the Honoring our Heroes Marathon in Rolla, MO the day before. Not only had they shared in running the race with me, though, they belonged to the Frog Fitness Group (ministry of athletes) and shared in my mission of using running to share the Good News. And it wasn't just the believers at the church I belonged to yesterday that participated either. There were countless other "co-workers in God's service" that were worshiping in other buildings across the state. And while we all shared the same goal and had the same job to fulfill (to serve others and to make His great Name known), we all had different abilities. Not only did we run different distances, we did it at different speeds, some runners even participating in the marathon relay. 

And you know, this just goes to show that the "church" is not a building but a group of uniquely-gifted people dedicated to doing whatever it takes to reach out and help others. Unfortunately though, when the word "church" comes up in conversation, the first thing people think of is a building and a place where believers go on Sunday to hear a message. That definition of what the "church" is couldn't be farther from the truth my friend. You and I are the church. And we aren't just the church on Sunday either. You and I are "God’s field, God’s building" 24 hours a day, seven days a week, wherever we are and with whomever God places in our path. In other words, the "church" is a body of believers that live out the Gospel in their words and actions at all times--something it does best when people inside the building take Jesus’ message outside the building and serve.

So let us not limit our worship to Sunday morning nor our service to the confines of the four walls of any building. Rather, let us be the church at all times and to all people, as "co-workers in God's service." After all, caring for one other as well as those outside of the building is the quickest way to see Jesus change lives.

Heavenly Father, thank You for reminding us that the church is not a building but a body of believers working together to share the Good News, serve and build up others, and lead the lost to the foot of the Cross. Spur us Lord to go outside the walls of our individual churches as often as we can to link arms with our "co-workers" knowing that we work better as a team. It's in your precious name we pray Jesus. Amen. 

Happy Running!!!

Be a Good Samaritan

"But when a Samaritan on a journey came upon him, he looked at him and had compassion." Luke 10:33 BSB

Last year Sarah Story and Maggie Duba, both cross-county runners, were complete strangers. But all that changed when Sarah fell just short of the finish line at their state meet. “I got to the finish line,” she says. “And I collapse. I didn’t know what was going on. I just didn’t feel good and my legs just kind of gave out.” She says she was stuck that way for a while until a complete stranger, another runner, stopped to help. “Maggie came along and picked me up and got me across the finish line so I could at least finish the race,” says Storey. “She just kind of encouraged me, said, ‘come on, you can do it, we’re almost there’ and just kind of helped me get up and get across the line.” Fast forward a year to the state meet last weekend and Storey says she came into it with confidence. Both Maggie Duba and Sarah Storey finished with All State Honors this year. And not only did the duo from different schools finish with honors, they finished as friends.

And you know, when it comes to unlikely ways in which to gain a friend, the Bible tells us the story of the Good Samaritan who, while on a journey, came upon a stranger who had been robbed, stripped of clothing, beaten, and left half-dead on the side of the road. This poor man was in need of help and yet both a priest and a Levite, the two people that you would have expected to stop and help, passed by on the other side. But not the Samaritan. Although he knew he was hated by the Jews, the Samaritan "looked at him and had compassion." So much so that he bandaged the man's wounds, took him to an inn to recover, and paid all the man's expenses. Was that the most amazing example of love that you could ever witness? 

So knowing that love has the power to turn enemies into friends and to lead the lost to the foot of the Cross, may we strive to follow the example of the Good Samaritan each and every day. May we look upon those in need with compassion and help them in the identical way Jesus would, extending the same love and mercy that we ourselves would want to receive. 

Heavenly Father, thank You for the reminder that we have an obligation to help those in need. Help us to have compassion and mercy on those You put into our path so that we might not miss an opportunity to be Your hands and feet and in doing so lead them to accept You as their Savior. It's in your precious name we pray Jesus. Amen. 

Happy Running!!!

The bucket list life

"But you should keep a clear mind in every situation. Don’t be afraid of suffering for the Lord. Work at telling others the Good News, and fully carry out the ministry God has given you. As for me, my life has already been poured out as an offering to God. The time of my death is near." 2 Timothy 4:5-6 NLT

In an article published Tuesday by Penn-Live Patriot News, elite runner Diane Berberien said, “The doctor told me when she gave me the death sentence, to ‘get out your bucket list'. I said to her, ‘I know you don’t know me, but I’ve lived a bucket list.’” Diane went on to say, "Yes, I do know I’m dying. I know that my body is breaking down. My mind is changing a little bit, but I’m not done." True to her word, Diane will have one last race on Sunday at the Philadelphia Marathon where she will be pushed in a cart by a team of 20 friends and family. They will work in shifts for a half marathon and an 8K on Saturday, and 26.2 more miles on Sunday. When asked why this was so important, Diane said, "It’s me leaving. I say my own ashes, but my energy, my spirit. I’m leaving it on the streets of Philadelphia. That’s how I picture it. I’m leaving my life out there, my energy. For everybody. Everybody that runs the streets of Philadelphia now will have Diane Berberian with them.”

And you know, when it comes to living a "bucket list" life, or a life lived to the fullest with no regrets, you and I would do well to follow the example of Paul who, upon nearing his death, said, "As for me, my life has already been poured out as an offering to God." Paul had held nothing back in his service to the the Lord. He could die in peace with no regrets because he had given his whole life. He suffered much to fully carry out the ministry God had given him and worked wholeheartedly telling others about the Good News of the Gospel--the very things he told Timothy to do as well. You see, in the end, it won't matter if you and I went skydiving, ran a marathon, or rode a bull (all things on a typical bucket list). The only thing that will matter is whether we fully carried out the ministry we were given. That's the Christian "bucket list" life. 

So if you, like Diane, were told that you were going to die soon and to get out your bucket list, what would you say? What could you say? Could you say, "I'm living my 'bucket list' life now because I'm serving Christ with all abandon, completely unafraid of suffering for Him?" I sure hope so my friend because living life any other way is not really living at all. 

Heavenly Father, thank You for reminding us that death can come at us unexpectedly. Help us to see just how fleeting it is so that we would value our days and the opportunities we have to share the Good News. Remind us that the only thing that we can take to heaven is people so that we would work wholeheartedly to win souls rather than the world's possessions, experiences, or accolades. It's in your precious name we pray Jesus. Amen. 

Happy Running!!!

BASS PRO MIDWEEK MOTIVATION - Doing hard things can be fun

Hello runner friends!

Welcome back to the Bass Pro Fitness Series

MIDWEEK M😊TIVATI😊N blog!

Now let's get started by talking about doing hard things. What does it mean to do hard things you might ask? Well... as defined, doing hard things means intentionally taking action toward something that you know will not be easy, and yet the end result will far exceed the effort you will exert and the pain you will suffer. Now let's talk about doing hard things while having fun. But before you say, "Melissa, those two things don't go together at all," consider this... at last weekend's Dogwood Canyon two day trail run event, there were lots of runners who had more fun than should be legal while doing something extremely hard, running the insanely steep Ozark hills. So if you think the two can't go hand in hand, think again. In fact, when we do hard things with friends, the hard things don't seem so hard. And to drive that point home, check out what some of the crazy runners that were seen at Dogwood over the weekend had to say about the importance of continually doing hard things and why they had so much fun intentionally causing themselves pain and suffering. 

Anastasia is in blue

It’s important to me to do hard things because I want to get better as I get older. I want to run marathons and do crazy stuff with my grandson, and maybe even great-grands some day. I want to show my kids and grandkid(s) that you’re never too old to try new things. I also do it for the intrinsic satisfaction of knowing I CAN. Dogwood fit into this because I had NEVER trained or ran on a trail before, and I knew it would be tough. I welcomed that challenge. I got what I bargained for, too, because it was even more difficult than I anticipated. It was also one of the most beautiful experiences of my life. It was the first time I really used my mental strength and didn’t give up because I thought there wasn’t any gas left in the proverbial tank. This was especially true during the 15K because I was on a time crunch and had other places to be that day. All in all, this was one of the most amazing races I’ve ever participated in, and I already reserved my accommodations for next year because I plan to go back. - Anastasia Pizzino

I Do Hard Things to push myself mentally, physically, emotionally, and spiritually outside of my comfort zone. I truly believe grit can be developed and it carries over to every other aspect of your life. I love the community of people and the sense of accomplishment. - Jay Tiegs

I do stupid things like run endurance races with no training and brand new shoes because I have friends who are running coaches (let me just interject that Craig is talking about me here and knows that these things drive me crazy!) and I like to make them uncomfortable. And also because I hate running, but doing it is a mental challenge for me. I know I'm physically capable of doing it, I just have to fight through the urge(s) to quit and make myself finish. That grit carries over to other challenges in life. Keep moving forward and don't f!@#$%& quit. I also have ridiculous friends that I love spending time with, so I sign up for dumb stuff to be around them. I'm contemplating the 50k next year, but I don't know where life will be, so we will see what happens. - Craig Horstman

Roseanne is second from left

I do hard things to push myself beyond my comfort zone. I used to love to linger where things were easy but the older I got the more I realized that there is zero return on taking the easy way out! I now love the challenge of doing hard things like Dogwood or Ragnar and the sense of accomplishment that comes with it. I also want to be a good role model for my kids. I want them to see that doing hard things is work but worth it and that they can do anything they set their minds to….if they work hard for it. - Roseanne Newsom

This year I made it a priority to do things that were harder for me and that would push me mentally. Running is that for me. This year I chose to do Dogwood 50k because it was something that was hard. This was the first time I trained for something like this, a run in general. And I am so glad. This course was TOUGH! Dogwood 50k was the toughest thing I’ve ever done. Without the encouragement and people pushing me there’s no way I would have completed it. I don’t think I will do the Dogwood 50k again, but I would definitely do the 25k. We grow through doing hard things, we grow through pushing the threshold. That’s been what I’ve been doing this year and I’ve been more filled than ever. I can’t wait to keep growing as a person and as a runner. And I can’t believe I’m even saying that. - Stephanie Valdivia

It’s important for me to do hard things physically now because most of my life I didn’t believe I could. I lacked the self confidence to step out of my comfort zone and preferred to just exist. After losing weight in 2018 my mindset changed, I decided I wanted to try to do hard things! I wanted to see what I was capable of physically. I reframed the viewpoint that physical activity was a punishment…it became a way to celebrate what my body could do. I knew Dogwood would be a challenge but honestly, I didn’t think it would be too hard, I mean I’ve run an ultra and didn’t die…how hard could it be?! BUT OH MY GOSH how mistaken I was. IT WAS HARD! The uneven ground, the rocks, the ruts and the elevation had me questioning everything. My feet top bottom and toes hurt, ankles, legs, lower back, upper back, arms, everything hurt! I swore during the 25k I would never, ever do it again. This race forced me to dig deep mentally and push through and just keep going. Toward the end I repeated “We can do hard f’ing things” and someone behind me said, “You ARE doing hard things." I had never been happier to see a finish line! At the beginning of the 15k, Melissa (that's me again) asked me if I was ready, and I said NO and meant it….I even told everyone I would never do the 25k again, but by the end of the 15k, I knew I’d be back! Something clicked and I felt accomplished, happy and excited…I started celebrating what my body and mind could do! I knew I’d be back next year for the 25k/15k Challenge again! This time with better training, lol. Also, a huge motivating factor are my crazy friends that do hard things with me, they all inspire me more than they know. Dogwood 25k/15k Challenge 2022 I’m coming for ya! - Angi Betran

Sherry is second from left

I do hard things because I know the day is coming that I will only be cheering from the sidelines rather then participating. I am running on borrowed time as I was supposed to stop over 8 years ago. I remember crying all the way home after talking to my back surgeon. I decided I would run until God made it impossible for me to run anymore. So every time I toe the start line I know it could be my last run and quite possibly my last step. I could end up in a wheelchair and that is okay because I will be there on my own terms. I have one picked out already, and I am okay with that too. I would like to thank my running family and my crazy friends who have enriched my life since the day I met you. I would go to war with/for any of you!!!! I have done these challenges for years now and Lord willing I will return to run it again!!!!! - Sherry Wilson

After being extremely disappointed last year after my Bass Pro half, I had the most amazing experience the following weekend doing the Dogwood Canyon 15K! I felt so much joy while in those woods and a sense of accomplishment when I finished. I made the decision while out there to do the challenge this year. I spent this year training harder than ever only to be derailed by injury for 5 weeks. I was crushed, but I was determined I would do Dogwood whatever it took regardless of injury, even if I had to crawl because I knew I had to do it. I never dreamed it would be so difficult. Doing the 25K was one of the hardest things I have ever done. The hills were brutal. At mile 10 I thought it would never end. However, I also felt the same joy and wonder from the year before. Returning for the 15K the next day was hard, and my body was definitely saying no. But again, I loved it! Throughout this year, I also repeatedly told my friends they had to do it, and they did. Immediately after the race they said never again, but just a few short hours later they all said the same thing I did. Regardless of the suck and the pain, we are all doing it again. I met a new friend on those trails, and on Sunday I told her my life has changed because I have the best friends in my life who challenge me, cheer me on and put me in my place when they need to. I told her when you have people in your life who do hard things, you do hard things. As long as I am able, I will do the Dogwood Challenge. It will suck. It will hurt. It will always be one of the most amazing things EVER! - Rebecca Ito

Do you just love those stories or what? 

I'm second from the right with my crazy friends who I wouldn't trade for anything in the world!

So there you have it friends... there are so many reasons why it's important to push ourselves to continually do hard things and so many more reasons why it's always best to do it with friends... and always the most fun doing it at Dogwood Canyon. I've said it before and I'll say it again. There's just something about those hills that makes a person keep coming back. It's been 11 years since I first ran the trails at Dogwood and I look forward to it all year long. God willing, I'll see you all in 2022 and we can do some more hard things together as we laugh and make memories. Who will be joining me???

Happy Running!!!

Use your talents to serve

"And yet, O LORD, you are our Father. We are the clay, and you are the potter. We all are formed by your hand." Isaiah 64:8 NLT

On November 20, the nationally televised Musial Awards which honors great moments of sportsmanship, kindness, and grace from around the world will honor twelve-year-old runner Rebel Hays for his dedicated service to helping 18-year-old blind runner Paul Scott participate in cross-country at West Fork High. Described by his mom, Louann, as being gifted with the ability to run fast since he was a baby, Louann says he's been winning races since a school fundraiser when he was four. As much as he loves running, he loves a challenge even more. So, when West Fork Highschool put out a call for guide runners, Rebel stepped up. At the time, he was in the second grade. "He was like I can do that," recalls LouAnn. "And so he asked coach Surber, coach Surber had seen him run, you know, fun runs and stuff. And she was like, yeah, if you think he can. And so that's how it got started." And Rebel and Paul have been tethered ever since. During a race, using a guide rope, Rebel helps Paul navigate the course. He is Paul's eyes and always in his ear. Of Rebel's service to Paul, Coach Furber went on to say, "You know, we're called in this life to love others and serve others and use our talents. And Rebel gives us a wonderful demonstration of that." Do you just love that or what?

And you know, whether you believe it or not, each and every one of us has a unique talent or gift that can be used to love and serve others. And I say unique because the Bible tells us that we are the clay and that God is the potter. We were all formed by His hand in the way that He individually deemed fit for us to be fashioned. That means you and I are one-of-a-kind creations given distinctive, individual, and special skills and strengths. And while you may not have discovered your unique talent yet, you can be sure that you have one... one that should be used to exhibit and show the same love that Jesus wonderfully demonstrated when He came to serve rather than be served. 

So if you have a unique talent, no matter who uncommon it might be, use it to serve others my friend. By doing so, you will reflect the love of Jesus and draw others to the foot of the Cross. And if you haven't discovered yours yet, don't worry. Simply pray that God would reveal it to you and then use it to the best of your ability. 

Heavenly Father, thank You for reminding us that we are all gifted in unique and special ways. Help us to discover and develop what that means to us Lord, that we might use our talents to love others and serve others. Doing anything less would be a waste of the gift. It's in your precious name we pray Jesus. Amen. 

Happy Running!!!

Sing praises in the good times and bad

“You turned my mourning into dancing; You peeled off my sackcloth and clothed me with joy, that my heart may sing Your praises and not be silent...” Psalm 30:11-12 BSB

After taking five days off from running due to an infection in my shin last week, I was incredibly thankful to be released to run in time for Dogwood Canyon, my very favorite trail race in the world presented by the Bass Pro Fitness Series. And although I was still experiencing a bit of pain and discomfort that caused me to drop from the 50k distance to the 25k, I was joyful beyond words. So joyful in fact that I couldn’t help but sing out loud to the worship songs flowing through my earbuds as I made my way up and down the Ozark mountains, at one point softly crooning “I love You, Lord, for Your mercy never fails me, all my days, I've been held in Your hands. From the moment that I wake up, until I lay my head, oh I will sing of the goodness of God ” “I hear someone worshiping,” said a young lady that had apparently been running behind me for a while but was now by my side. Smiling at her I said, “Oh girl. God has been so good to me that I just can’t keep it inside! I’m compelled to sing His praises.” “You just keep singing sister,” she said smiling back. “I’m enjoying listening to you and He is indeed worthy of praise.”

And you know, each and every one of us will have experiences in life that will cause us to be sad, downcast or even mournful. Experiences that may seem bad at the time (and indeed they are) but are the very thing that will later allow us to feel joy to such a degree that gladness fills our hearts to the brim so completely that it causes an involuntary outpouring of praise in the form of song or dance. David clearly understood this when he said, “You turned my mourning into dancing... and clothed me with joy." David was so joyful that he could not be silent! And neither could I. His joy was overflowing because the Lord, once again, turned his sadness into gladness... gladness that was made all the greater because of the depth of the sadness God took him out of. Do you just love that or what?

So if you're in a period of mourning, hold tight my friend. This period won't last forever, of that you can be sure. Continue to trust God and know that one day your sadness will be turned to gladness... something that will have you dancing in the streets and singing His praises with abandon. 

Heavenly Father, thank You for being a God who can be trusted. Just like David, we will all experience tests, trials, and heartaches. Help us to praise You in the midst of these tough times as loudly as we do when our sackcloth is removed Lord so that others would see our praise and be drawn to seek the One who inspires it both in the good times and in the bad. It's in your precious name we pray Jesus. Amen. 

Happy Running!!!

Scatter and share

“Those who had been scattered preached the word wherever they went. Philip went down to a city in Samaria and proclaimed the Christ to them.” Acts 8:4-5 BSB

On November 10, the New York Times published the headline, "Athletes in a Ravaged Louisiana Town Try to Run Back to Normalcy.” The writer went on to say: On an afternoon in late October, Londyn Resweber, 14, ran into the twilight of disaster. Little was intact two months after Hurricane Ida pummeled Louisiana’s only inhabited barrier island with sustained winds of 150 miles per hour and a storm surge measured as high as 11 feet. Almost everything that holds a town together had been blown apart. In spite of all that, though, Londyn Resweber continued to train for the state country championship coming up on Monday. Last year, as an eighth grader, Resweber finished fifth in the varsity girls’ race. She aspires to win this year, training daily, posting her times online with her teammates, who remain scattered like roofing shingles across Louisiana, Texas, Alabama, Mississippi and Ohio.

And you know, when it comes to being scattered or separated from our teammates, the Bible illustrates how crucial persecution was in causing the believers to scatter which spread the Good News of the Gospel outside the walls of Jerusalem. In fact, persecution was the very thing that caused Phillip to travel to Samaria, a city considered unclean and a place Jews refrained from going, to proclaim “the Christ to them.” And in an effort to remind you why it's so important that we go out of the walls of the church and our own city limits as well, consider this... the majority of people don’t come to Jesus through entering a church building and listening to a professional preacher; they come to Jesus through people like you and me who meet them where they’re at. 

So remember this my friend... you and I can be just like Phillip, who stepped way outside his comfort zone to share the Good News. We can proclaim the Christ wherever God calls us to and to whomever God leads us to by simply being obedient and saying, "Here I am Lord. Send me."

Heavenly Father, thank You for reminding us that the approaching persecution of the church is not something we should fear but something that should excite us since it will only serve to spread the Good News with those in need of hearing it. Please give us the same boldness and courage that Phillip had Lord so that we would unhesitatingly travel into places where we might not be welcomed or even safe to proclaim the saving grace of Jesus Christ. It’s in your precious name we pray Jesus. Amen.

Happy Running!!!

We must run according to the rules

"An athlete is not crowned unless he competes according to the rules." 2 Timothy 2:5 ESV

On November 9, The Detroit News, reported: A Michigan high school runner who finished second in a state championship race was disqualified for expressing four-letter words of joy as he crossed the finish line. Garrett Winter, a senior at Parchment High School, ran the 3.1-mile course in 15 minutes, 27 seconds, a personal best. But officials said his profanities Saturday at the end of the Division 2 race violated a national rule that governs conduct in high school running. Cody Inglis, assistant director of the Michigan High School Athletic Association, said Winter’s words could be heard 50 yards away.“It’s a horrible thing,” Inglis told MLive.com, referring to the disqualification. “Nobody takes any pride or joy in this, but the fact is that the rule was enforced.” Winter said his second-place finish – “the race of my life” – was the result of rigorous training. Speaking later about his actions, Garrett said, "As I crossed the finish line, my emotions got the best of me. I swore in excitement of what I had just accomplished. I swore when I finished the race and saw the time. I did not swear at anyone. I swore out of jubilation with pure adrenaline and emotion." But no matter why Garret swore, he broke the rules and reaped the consequences of doing so. 

And you know, the same is true of our Christian race. You and I cannot expect to be crowned unless we compete "according to the rules.” That means no matter why we break the understood regulations or principles governing conduct within a particular activity, we should consider it reasonable to reap the consequences of doing so. Think about it this way... like Garret, you and I attempt to justify our reasons for breaking the rules right? We sometimes believe that God will understand why we bent or broke the rules and will surely reward us anyway, right? But rules are rules my friend. You and I must compete in obedience to them or expect to be disqualified... plain and simple.

So vow to run according to the rules. Don't make excuses for why you didn't or couldn't follow them. Instead put all your energy into knowing and practicing the principles governing conduct laid out in the Word so you won’t slip up and disobey them. 

Heavenly Father, thank You for the reminder that the rules You have laid forth in the Word are nonnegotiable for any reason. An athlete must strictly adhere to them if they want to receive the prize. Help us to understand this so we wouldn't become lackadaisical and let down our defenses. It's in your precious name we pray Jesus. Amen. 

Happy Running!!!

BASS PRO MIDWEEK MOTIVATION-The dreaded PMDD

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 phenomenon that I like to call Post Marathon Depression Disorder or PMDD. This is a condition that commonly occurs several days after a person crosses the finish line of the race they've been training hard for. It's the valley that many runners sink into after having reached that mountaintop experience that causes them to say to themselves, "What next?" 

Most likely, if you ran the Bass Pro Marathon last weekend like I did, you're experiencing a few PMDD symptoms already. Symptoms that include feeling a little lost, irritated, unmotivated to run, lazy, unproductive or even anti-social, sad, or disappointed; things you can expect to experience even if you crushed your goal. Why? Because you have nothing to focus on with the same passion and determination that you did during those weeks and months of training. Thankfully, though, there are five things you can do right now to battle this depressive disorder that is totally real.

1. Register for a race. Seriously, there is nothing like setting a new goal to bridge the gap between what you did and what you're going to do that works better to squelch those feelings of depression. This will allow you to look back and smile and then look forward to what's next with an even bigger smile. This might sound so simple but it works. 

2. Give yourself a full weekend of rest and let yourself enjoy it! The second part is the key. Let yourself enjoy it! You've been training every weekend for months right? At this point you might not even remember a Saturday or Sunday where a long run wasn't on the schedule. But guess what? You've earned the rest. The time off will not only allow you to recharge physically but will refresh you mentally, spiritually, and emotionally too. Training takes a lot out of a person. And if you're worried about being set back from all your gains, don't worry about it. Taking a few days off will benefit you way more than it will set you back. 

3. Cross-train. While training for a marathon or similar big race is great exercise, the repetitive nature of it is bound to result in some imbalances. Use this time after your race to identify those tight spots (looking at you quads) and weak areas (hello, glutes and core). Doing so will prep your body and balance your muscles for the next big goal ahead. Some great things to do include swimming, aquarunning (being sure to include flexibility and strength training moves), biking, yoga, and the elliptical. 

4. Get a massage. For real. This will not only help you heal but will set you up for success to achieve that new goal you have set for yourself. The major benefit of massage is that it relaxes tense muscles and removes adhesions or minor scar tissue between muscles and fascia, a fancy word for the sheath or casing that surrounds your muscles. Unneeded tension and adhesions can restrict movement and impair your range of motion, potentially leading to abnormal movement patterns that can cause overuse injuries. See why a massage is such a great idea? This is something you would benefit from doing often. 

5. Grab a friend or two and get outside. While you may not be recovered well enough to be back running yet, getting outside will do wonders for your mood. And the conversation with friends will too! Go for a brisk walk or a hike. You'll soon find that the cloud over your head has made way for sunshine. 

So there you have it friends. As someone who has run nearly 100 marathons, I can attest that PMDD is very real. Acknowledge your feelings and know that you're not alone. Nearly every runner will experience PMDD at some point in their lives. But you can cut the time down that you experience this disorder significantly by setting another goal. I've got my sights set on Dogwood Canyon this weekend and that has me smiling from ear to ear. But hey, if you're not registered to run the trails of Dogwood, pick another race and get signed up for it today. Knowing that you have something to train for will have you smiling from ear to ear too. Now go grab a friend and get outside. It's a beautiful day to see a new sunrise, breathe in the fall air, and to count your blessings (something that also helps ward off PMDD). 

Happy Running!!!