Pass on wisdom

"Listen, my son, to your father’s instruction and do not forsake your mother’s teaching. They are a garland to grace your head and a chain to adorn your neck." Proverbs 1:8,9 NIV

On January 31, Tampa News Channel 8 published a story titled, "A Runner’s Life: Father and son strengthen relationship step by step" about a father/son duo who recently completed the Philadelphia Marathon together. Dr. Michael Welsey, a Pediatric Gastroenterologist at John Hopkins All Children's Hospital, said he starts each day with a run with friends to recharge and connect. “When you’re running, looking straight forward and sharing from the heart, those are the connections that are so binding,” he said. He recently experienced that bond with someone new, his son Alex. After watching his dad run daily and line up for many races during the last 20 years, the younger Wilsey decided to join. Both Wilseys signed up for the Philadelphia Marathon. The elder Wilsey did not mince words in preparing his son for this undertaking. “I really shared with him that this is a challenge,” he recalled. Dr. Wilsey has run 20 marathons and knows that it can be tough on your body but also tough on you mentally. He explained to his son that after three hours of running a marathon, you are hurting, and you still have one more hour left to run. Even after these words of wisdom from his dad, Alex knew this was something he wanted to do with his father. They spent months running mile after mile to prepare for the marathon....“We ran together for most of the race,” Dr. Wilsey recalled. “It was a really special moment, and I’m just so proud of him.” Do you just love that or what?

And you know, when it comes to the importance of giving and receiving wise instruction, Solomon gave both parents and their children an example to follow when he said, “Listen, my son, to your father’s instruction and do not forsake your mother’s teaching.” The idea is that the instruction and law given from the parent to the child and then heeded by the child would adorn and bless the life of the child both now and in the days to come. Gill’s Exposition explains it this way, “ The instructions and laws of parents being attended unto and obeyed by children, render them more lovely and amiable than any beautiful ornament whatever that can be put upon their heads; and chains about thy neck; be that unto them as chains of gold are to the neck, beautify and adorn them; so good works, done in obedience to God and parents, are ornaments of great price, and preferable to any outward adorning whatever.”

So friends, let us do everything we can to gain insight and knowledge of the Word so that we might be able to share the words of wisdom contained within the Bible with the next generation. It will not only benefit them both now and in the hereafter but will benefit us as well.

Heavenly Father, thank You for reminding us that we all have a responsibility to pass on the wisdom that comes from the Bible to the next generation so that they will have the tools to fight the good fight, finish the race, and keep the faith. In addition, please help us to be good role models in both our actions and in our speech Lord. It’s in your precious name we pray Jesus. Amen.

Happy Running!!!

Give freely

“One person gives freely, yet gains even more; another withholds unduly, but comes to poverty.” Proverbs 11:24 NIV

After seeing my friend Dave's post on Friday that offered a pricey Fitbit that he no longer used for free to anyone who needed one, I had to smile. "Oh Dave," I thought to myself. "You are always giving to others." And you can be sure that Blair, the recipient of the GPS watch, smiled too. You see, just recently, her own Fitbit had died and she was going to replace it when she had the money. But our God is so good. Knowing that Blair needed the watch by February 1st so she could participate in the taji100 challenge with her friends, the Lord provided... through a person who gave freely. Feeling that I just had to share this story, I reached out to Dave and asked him the million dollar question, "What made you decide to just give it away?" His response? "I realize daily how blessed Traci [his wife] and I are. I often times ask God to show me how to share what I have whether it be spiritually, financially, physically, or something tangible. I this case the watch. Its not needed in my family but may help someone else get on track and achieve their goals." Do you just love that or what? And you can be sure that the watch is not the only thing Dave and his wife have shared with our community. Just ask anyone who knows them and they will describe this duo as people who just love to give and do so often.

 

And you know, when it comes to giving, the Bible tells us that the one who gives freely "gains even more." And while this may seem crazy to a world that seeks to hold onto as much as possible and regards giving to others as something that makes no sense and provides no gain, the Bible is clear that God blesses those who freely give of their possessions. He blesses them by making sure their needs are always met, by allowing them to understand that all good things come from Him thereby freeing them from being a slave to what they possess, and by giving them a joy that only those who love to give can truly understand. 

So if you're not a person who gives freely, I urge you to remember that everything that you have... your time, your talents, and your possessions all come from God. There is nothing good that you have that God did not provide and nothing that you can give away that God cannot replace. So give freely my friend so that you can experience the priceless joy that comes from doing so. You'll not only put a smile on your own face but on the face of God and the recipient of the blessing. 

Heavenly Father, thank You for reminding us of the blessings that come from giving freely. Lord, when we are tempted to hoard our possessions, please cause us to know that everything we have comes from You to be used for Your glory. Bless us Lord so that we can be a blessing to others. It's in your precious name we pray Jesus. Amen. 

Happy Running!!!

Use your gifts wisely

“Each of you should use whatever gift you have received to serve others, as faithful stewards of God’s grace in its various forms.” 1 Peter 4:10 NIV

On January 26, Runner’s World Magazine published an article about Nathan Martin, a 32-year-old runner who burst onto the elite running scene in 2020. Heading into the Marathon Project on December 20, 2020, Nathan Martin hoped to run a time that would help him more easily get into the elite fields of bigger races, allowing him to face better competition. However, the Michigan native didn’t expect that his result would launch a new chapter in his running career. Martin crossed the finish line of the Marathon Project in 2:11:05, ninth overall... In the process of meeting his goal, Martin—who, at the time of the race, was unsponsored and working as a high school cross-country coach and substitute teacher—said he was shocked by the positive response that followed the performance, which transcended his personal achievement. Receiving congratulatory messages on social media, particularly from Black kids, helped the 32-year-old to see the greater significance of his time. In the year since breaking the record, Martin has signed with an agent, signed with a professional sponsor, and raced in the 2021 New York City Marathon, his first World Marathon Major. When given the financial opportunity, many elites would choose to make professional running their main focus. Instead, Martin has continued to coach and teach—spending long hours in the classroom, followed by the team’s practice and his own marathon training—all with the goal of helping others reach their full potential. And he wouldn’t have it any other way. Do you just love that or what?

And you know, while most of us aren’t talented enough to ever become a ‘professional runner,’ we all have God-given talents that are to be used “to serve others.” You see, while the temptation to use our gifts to receive fame and/or compensation is great, we would do well to remember that only what we do for God will matter in the end. Medals will rust, records will be broken, and the name of every champion will one day be forgotten. But what we do for others “as faithful stewards of God’s grace” will last forever—both by the ripple effect our actions cause and by those who will come to know Jesus because of our words and/or deeds.

So always remember that your gifts and talents come from Jesus my friend. Be a good steward of those gifts by serving others to the absolute best of your ability. After all, using them for any other purpose will have no lasting value.

Heavenly Father, thank You for giving each one of us a unique gift or talent to be used to bring You glory by leading others to the foot of the Cross. Help us to be Kingdom-minded in all our pursuits Lord that we would use our talents for only those things that will point the lost to You. It’s in your precious name we pray Jesus. Amen.

Happy Running!!!

Never give up praying

“And he told them a parable to the effect that they“ ought always to pray and not lose heart.” Luke 18:1

On January 23, WFLA News reported that 35-year-old runner Rob Holcomb broke the world’s record for the fastest mile while pushing a stroller with a time of 4 minutes, 53 seconds. Third time’s a charm, as they say,” Holcomb breathlessly exclaims moments after finishing. His two previous attempts came up short. Very short. The previous record was 4:57:10. He tried the first attempt in December and again earlier in January. “Half second the first time. Six tenths of a second this time, so a half second both times,” Holcomb said. He’d only missed the record by a half second. This time he smashed the record beating it by nearly four seconds. The elements were stacked against him in the first two attempts with strong winds, but the cloudy, chilly morning of January 23, 2022 proved to be ideal racing conditions.

And you know, it’s very rare that any of us will ever experience ideal conditions in this life; and if we do those perfect circumstances certainly won’t last. We will all have our fair share of troubles, trials, and tribulations that will threaten to keep us down or tempt us to give up. Which is the very reason that Jesus tells us the parable of the persistent widow and said that we “ought always to pray and not lose heart.” He was reminding us that persistence in prayer always pays off and that, like the widow, we should never give up doing it—continuing firmly until that prayer is answered, while keeping in mind that God answers prayer in His way, according to His will, and in His time. 

So if you’re like most people and battling the elements of this crazy world today, don’t lose hope my friend. Like Rob, the third time might just be the charm. But it could very well be the 13th, 30th or the 300th time as well. Just don’t give up praying. 

Heavenly Father, thank You for being a God who hears our prayers. Lord when we can’t understand why we don’t get what we pray for, cause us to understand that Your ways are higher than ours so that we will trust you and not lose hope. Remind us too Lord that the answer to our prayer may not always be yes or no but later. It’s in your precious name we pray Jesus. Amen.

Happy Running!!!

BASS PRO MIDWEEK MOTIVATION - Get your thoughts right

Hello runner friends!

Welcome back to the Bass Pro Fitness Series

MIDWEEK M😊TIVATI😊N blog!

Now let's get started by talking about what every veteran runner knows... how we think and what we think about matters during a run or a race or even when planning for one. Why? Because our thoughts have the power to either encourage us or to discourage us, to spur us to become motivated or cause us to become unmotivated. This is the very reason every runner needs to cultivate a "cognitive strategy" thinking pattern. 

What exactly is a "cognitive strategy" you might ask? As defined, a cognitive strategy is any predetermined plan to control the process and content of thought. In sport psychology, for example, such strategies involve use of the self-talk dialogue to assist athletes to keep focused, energized, confident, and “in the zone.” But don't just take my word for why having a cognitive strategy is so important. Check out this interview Runner's World Magazine had with Noel Brick, Ph.D., who is one of the world’s leading experts on the topic. (Brick is also behind the smiling-makes-you-faster technique that marathon world record holder Eliud Kipchoge reportedly practices.) A lecturer in sport and exercise psychology at the University of Ulster in Northern Ireland, Brick has just published his latest work on what are known as runners’ cognitive strategies. In interviews with new runners, Brick found that they lacked many of the cognitive strategies that more experienced runners use to make running more enjoyable and to stay on task during demanding workouts.

So without further ado, here's the interview..... 

Runner’s World: What are the cognitive strategies most often used by beginners that aren’t used as much by experienced runners? What are their potential drawbacks?

Noel Brick: From the paper, focusing on bodily sensations, especially breathing, was a main focus for these runners when they first began to run. I wouldn’t describe this as a strategy, though. It is more a case that these sensations are overwhelming and dominate their focus of attention. Probably the main strategy a beginner might use is to attempt to distract from these unpleasant sensations. This might be by conversing, thinking about their day, listening to music, etc. Previous research has suggested that distraction may be the only option for beginners, simply because they don’t know many other strategies to try. There are pros and cons to distraction, however. The main con for a beginner is that distraction, quite simply, might not work. It might be impossible to have a conversation, or think about what you are going to do later that evening, when your breathing is very heavy, your legs feel awful, and the only thoughts are that you hate running and want to stop! Linked with pacing, however, distraction can be useful if it stops us from running too fast from the start of a run. For an elite runner, this is not necessarily desirable, especially during a race. But for a beginner, running slower might be important to get through a run successfully and more enjoyably.

Conversely, what are cognitive strategies you see in experienced runners much more often than in beginners? What are the potential benefits of these?

I think learning how to pace is a big one here. Beginners often start out at a very high intensity and at a pace that they are not able to sustain. This is normal; it’s hard to know how fast to run during a 5K if it is your first time. But starting too fast can result in a pretty unpleasant experience, and a strong urge to stop or quit before the end. More experienced runners have learned how to pace more appropriately, and this will vary depending on the length of the run or race. So, a more appropriate pace—learning to be more conservative at the start—results in a more enjoyable experience and often a better performance. Paying some (but not excessive) attention to how you feel or your breathing can help here. Breathing that is too fast and hard at the start of a run might be a signal that you are going too fast and need to slow a little. So use these sensations as information, and not something to try to distract completely from. Other strategies we see more experienced runners use are positive and motivational self-talk, relaxation, and chunking—mentally breaking a longer distance event into smaller “chunks,” such as focusing on reaching the next landmark or mile marker. Motivational self-talk includes words or phrases we say to ourselves while we run to improve motivation, confidence, or focus. It contrasts with negative self-talk, or that inner voice that might be telling you to stop, to give up, or that you hate running. Motivational self-talk has been shown to improve endurance performance and reduce perception of effort, helping to make a run feel easier. It will also help you to keep going with it feels tough. Telling yourself, “Keep going,” “I’m doing great,” or “I can do this” can be extremely helpful to overcome those negative urges. Relaxation, such as relaxing your hands and upper body, has also been shown to reduce perception of effort and improve running economy, meaning you’re more efficient and likely to run faster as a result. Again, more experienced runners frequently report using relaxation while they run. So, keeping your hands nice and loose, or keeping your face relaxed (and not frowning or grimacing), can help to keep your body relaxed and make running feel easier as a result. Each of these strategies can help beginner runners to cope with the demands of running and overcome unpleasant urges or sensations. They take time to learn, however. A first step is becoming aware of that inner voice, or how tense your upper body is when you run. Once you become more aware, you can then begin the process of changing what you do.

The meta question: What do experienced runners know that newbies don’t about when to use a cognitive strategy?

From our 2015 paper with elite runners, this “conditional” knowledge was very much something they learned with experience. So, for example, although experienced runners might focus on their movement technique, they don’t do it all the time. This might be a focus when running is difficult, like running uphill, or toward the end of a race when they are fatigued, but want to maintain a goal pace or get to the finish. Similarly, elite runners allow their mind to wander and use distraction intentionally when suitable, like in a long and/or easy run. But when performance and a faster pace is a priority, distraction is avoided. So it is very much based on the needs and demands of the situation, and this is learned through experience. It’s also important to note that different runners use strategies differently, based on what works best for them. So what might be a motivational self-statement for one might be meaningless to another. It is important to practice these skills and find what works best for you.

You write about how beginners listen to music more often than more experienced runners, and that there’s solid research supporting the beginners’ practice. Why do you think more experienced runners tend not to listen to music as often, even with the research in favor of doing so? Is there something more experienced runners can learn from beginners in this regard?

I think there are two main reasons here, based on evidence from our interviews and other recent work in this area. First, I think listening to music can be really helpful for beginners. It can be a very helpful distraction from how they might feel, it can help to avoid boredom, and it can make exercise in general feel more pleasant. All of these can help to make a run more enjoyable. This is hugely important and, so, music can be very positive in this regard. However, for more experienced runners, this distraction can, sometimes, be unhelpful. It can take their mind off things they would prefer to focus on, like how they are feeling, the pace they are running at, or their own self-talk. It can be useful at other times, such as a long, slow run. This comes back to knowing when to use or not use a specific strategy. I’m not sure more experienced runners have something to learn from beginners here. Instead, it is maybe something they have learned as they gained more experience. So my advice for beginners would be to try it and see if music helps make running more pleasant and enjoyable. Practice with different songs, or have specific go-to songs on your playlist that you can use when it gets particularly hard. If, however, you find it distracts you too much, and you would prefer to focus on other thoughts, this is fine too. It’s all about learning what works best for you and building up a backpack of mental strategies that you can use as and when you need them.

It used to be said that slower runners disassociate, or think about things other than running, while faster runners associate, or think about how their body feels. Your new work seems to reinforce that this model is too simplistic—you found some beginners associate too much, in that they focus on their breathing to their detriment. What’s an updated view of association versus disassociation? Or should the model be discarded entirely?

I think it is a case of evolution rather than discarding that view. In our work we proposed additional categories. For the association category, for example, we divided it into three categories: active self-regulation (relaxing, technique, self-talk, pacing, etc.); internal sensory monitoring (breathing, how I feel, etc.); and outward monitoring (other runners, running route, landmarks, etc.). For me, the best practical application is that simply telling someone to “associate,” or suggestions that elite runners “associate” more is potentially confusing. As you suggest, does this mean I should focus on my breathing all the time? This doesn’t seem helpful or useful. A more accurate description of what experienced runners do might be that they occasionally focus on internal sensory monitoring (e.g., tune in to how their breathing is or how they feel), but engage in an array of active self-regulatory strategies, depending on the performance context (e.g., relaxation, motivational self-talk, running technique). Based on the information their breathing or how they feel gives them, they might decide to speed up or slow down, focus on improving their running technique, relax their shoulders to get rid of some tension, or repeat their favorite motivational mantra to get them through the next mile.

So there you have it friends. Developing a positive, predetermined plan to control the process and content of your thoughts has a lot of benefits. So work to develop a cognitive strategy knowing that it will help you get through the first mile, and the next mile, and the next mile, and the next.... Happy Running!!!

Be brave and finish the work

“David also said to Solomon his son, “Be strong and courageous, and do the work. Do not be afraid or discouraged, for the LORD God, my God, is with you. He will not fail you or forsake you until all the work for the service of the temple of the LORD is finished.” 1 Chronicles 28:10 NIV

In a story published by Denver 9News Sunday titled, “Local runner makes history in Disney race series,” 33-year-old distance runner Brittany Charboneau said she was not a star athlete in High School but ran because she simply enjoyed jt. “Never at that time would I have thought I’d be running marathons, half marathons, 10K’s, 5K’s before a marathon,” she said. What Brittany just described is Run Disney’s "Dopey Challenge" consisting of four endurance races in four consecutive days at Disney World. No one has ever won all four -- that is, until Brittany came along. Charboneau is the first person in 29 years to sweep Dopey Challenge."It feels amazing. It’s fun to put something on the history books," she said. "When I was little, I had no fear about being this wild, crazy, creative Disney-loving, dream chaser and I think now that it’s coming to life as an adult, I think my younger self would just be cheering me on so hard and she would be like 'get it girl!'" Do you just love that or what?

And you know, when it comes to chasing our dreams or the calling God has placed on our lives, you and I would do well to adopt the same attitude of having no fear as well. Why? Because fear has the power to immobilize a person and keep them from doing the things God has called them to do. Consider Solomon. When God revealed that he would be the one to build His temple, his father, David, knowing that Solomon would come across opposition and countless other things that might invoke fear within his son said, “Be strong and courageous, and do the work. Do not be afraid or discouraged, for the LORD God, my God, is with you.” David then reminded Solomon that the will of the Lord always prevails by saying, “ He will not fail you or forsake you until all the work for the service of the temple of the LORD is finished.” And David was right. The Lord was with Solomon every step of the way and the temple was completed.

So knowing that this same God, the One who David called “my God” is still with His people today, let us “be strong and courageous, and do the work” He has called us to do my friends. Let us, like Solomon, work with all our might until the work is completed. 

Heavenly Father, thank You for reminding us that each and every one of us has a unique calling and job to do in this life. Lord, cause us to comprehend that You are always with us so that we would be hardworking, brave, courageous and unwilling to let anything stop us from doing what You have called us to do. It's in your precious name we pray Jesus. Amen. 

Happy Running!!!

Anyone can change

"Some of you were once like that. But you were cleansed; you were made holy; you were made right with God by calling on the name of the Lord Jesus Christ and by the Spirit of our God." 1 Corinthians 6:11 NLT

On January 22, Local Utah News published a story titled, "Carrot-suited runner from Utah breaks marathon world record in Arizona" in which the writer said... A Utah runner broke a world record by completing an Arizona marathon in 2 hours, 44 minutes, 12 seconds while dressed as a carrot. Jordan Maddocks, 35, of Draper, participated in the Jan. 16 Rock ‘n’ Roll Arizona Marathon in Phoenix, and his time of 2:44:12 beat the previous record of 2:45:08, which was set by carrot-suited runner Andrew Lawrence at London’s Virgin Money London Marathon in 2017. The writer went on to say, "Maddocks, whose efforts raised funds for substance abuse charity Release Recovery Foundation, said the carrot suit was representative of his own quest to make healthier life choices. “I have struggled with substance abuse in my past,” Maddocks told Running Magazine. “Running has been my way out of that lifestyle.” 

And while running has certainly been a way countless people have found their way "out of that lifestyle,” the Bible is clear that substance abuse isn't the only lifestyle that can be harmful to us or even keep us from inheriting the Kingdom of God. Thankfully, the Bible is also very clear that, no matter how caught up in a way or pattern of unholy living a person might be, they can be cleansed, made holy and "made right with God by calling on the name of the Lord Jesus Christ and by the Spirit of our God." This person, like Maddocks, can then find the strength to make healthier life choices that will allow them to say, "I was 'once like that' but I am no more." 

So if you're caught up in a pattern of life that is contrary to the Word, don't get caught up in the lie that you can't change my friend. Paul said "you were once like that" because God can change anyone that turns to Him. Is that amazing or what? 

Heavenly Father, thank You for being a God who will always take us back. Lord please remind the person that might be caught up in their sin today, that they can be restored, cleansed, and made right by simply repenting and turning to You. It's in your precious name we pray Jesus. Amen. 

Happy Running!!!

Find all in Christ

“And everyone who has given up houses or brothers or sisters or father or mother or children or property, for my sake, will receive a hundred times as much in return and will inherit eternal life.” Matthew 19:29 NLT

In an article published by Runners World on January 10 titled “The Boulder Running Community Bands Together in the Wake of the Marshall Fire,” the following was reported... in the wake of the Marshall Fire, the Boulder County running community has come together to support one another. Monarch High School track and cross country coaches Maddie Alm and Laura Thweatt—who are also professional runners—were devastated to learn how the fire affected their student-athletes. Six families with runners on the Monarch team lost their homes. “We just couldn’t even begin to imagine being 15, 16, 17 years old and having the life you knew gone within a matter of hours,” Thweatt told Runner's World. “Our community faces an extremely challenging and long road ahead, but I am hopeful that we will heal,” she continued. “The only way to do that is by supporting one another, lifting one another [up], and reminding those who lost everything that they are not alone.”

And you know, when it comes to losing everything, the Bible tells us that everyone who voluntarily gives up “houses or brothers or sisters or father or mother or children or property, for my sake, will receive a hundred times as much in return and will inherit eternal life.” What does that mean exactly? Charles Spurgeon explains it this way, “No man shall be a loser by the Lord Jesus in the long run. Every one that hath bravely forsaken the comforts of this life for Christ shall receive an hundredfold recompense. Our Lord makes up to the persecuted all that which they part with for his sake.... Beyond this, when time ceases, there remains endless bliss; for we shall inherit everlasting life. Oh, that we may never hesitate to be glad losers for Jesus! They who lose all for Christ will find all in Christ, and receive all with Christ.” Do you just love that or what?

So let us remember that Christ is all we need friends; both in this life and in the hereafter. After all, as the Bible clearly tells us, “we brought nothing with us when we came into the world, and we can’t take anything with us when we leave it.” Let us be willing to lose all for Christ, then, knowing we find all in Christ, and receive all with Christ. 

Heavenly Father, thank you for reminding us that nothing in this world lasts forever. Help us then to value You above all things, all pursuits, and all relationships so that we would seek You above all worldly things. Father, we pray for the people of Boulder who lost their homes and their possessions. May they find comfort in You as they heal and rebuild from the fire. It’s in your precious name we pray Jesus. Amen.

Happy Running!!!

Clothe yourself in humility

"In the same way, you who are younger must accept the authority of the elders. And all of you, dress yourselves in humility as you relate to one another, for “God opposes the proud but gives grace to the humble.'" 1 Peter 5:5 NLT

On January 17, KXLY News out of Spokane published a story with the headline, "Naked runner spotted in Minnehaha Park area, detectives investigating." The writer went on to explain. If you’ve seen a nude runner around Spokane, the Sheriff’s Office wants to talk to you. The Spokane County Sheriff’s Office is investigating reports of a naked man seen jogging in the Minnehaha Park-Beacon Hill area on a handful of occasions. A woman reported she first saw him running early in the morning last summer. She said she saw him clothed on multiple occasions but then started to see him run completely naked. He did wear running shoes and would often have a medium-sized dog with him.The woman told police she saw the naked runner again this December. She was running while wearing a headlamp and again saw him running with his dog. This time, he was completely naked except for his shoes, arm sleeves and a headlamp, even though it was 35 degrees outside. According to the Sheriff’s Office, the woman ran past the man several times, but became concerned when she noticed his actions became more sexual in nature. Obviously this story is troubling in many ways. Not only because the naked runner is a threat to others but a threat to himself. At 35 degrees, this naked runner who was described as tall with brown hair and an athletic build, needs to be clothed.

And you know, when it comes to the need for clothing, the Bible is clear that you and I should dress ourselves "in humility" as we "relate to one another, for “God opposes the proud but gives grace to the humble.'" Peter, who knew the dangers of pride firsthand, was telling both the young and the old to be humble towards one another, saying that young men "must accept the authority of the elders" and older men must lead by example so that they might learn from and serve one another. The same is true for us ladies as well. By clothing ourselves "in humility," we can avoid the threat of pride that causes the younger generation to resist the teachings of the older generation and the older to assume they can learn nothing from the younger. Makes sense right?

So let us clothe ourselves in humility each and every day that we might not only receive the grace God promises to all who do, but so we can grow in love, wisdom, and knowledge. There really is so much we can learn from one another. 

Heavenly Father, thank You for reminding us that pride always leads to destruction. Help us to recognize the many ways our arrogance and haughtiness is keeping us from being a good example and from learning new things. Create in us Lord a desire to see ourselves as You do that we might stay humble and able to serve others in the ways we were called to. It's in your precious name we pray Jesus. Amen.

Happy Running!!!

BASS PRO MIDWEEK MOTIVATION - Celebrate Non-Scale Victories

Hello runner friends!

Welcome back to the Bass Pro Fitness Series

MIDWEEK M😊TIVATI😊N blog!

Now let's get started by talking about why many runners allow the numbers on the scale to dictate their mood for the day and why hiding it can help motivate a person to consistently make positive changes without the roller coaster of emotions the scale can elicit. 

To illustrate this point, check out what runner Lisa Geary said on her 17th day of a 45-day program she is participating in that uses non-scale victories to track success. "17 days in and I can tell a difference in how my clothes fit different. Had to move the scale out of the bathroom to take away temptation!" Did you catch that? Lisa is enjoying not weighing in so much that she eliminated the 'thing' that might attract her to slip back into her old routine. As one of her coaches in this program, I wanted to hear more about her decision knowing that it would inspire someone else to follow her lead and ditch the scale (at least for a while). "Can you tell me why non-scale victories are worth celebrating for runners and how keeping their eyes off the scale can help a runner regain their motivation?" was the question I posed. You'll love Lisa's response... I always thought the scale was the only way I lost weight. Whenever dieting I would catch myself weighing every other day and would feel defeated if I didn't see a change. Not realizing it was an obstacle in my success. By removing the scale for 45tofit the large obstacle in my way made it possible to keep on the right trail to success. My clothes fit better, I feel better and slowly I've noticed my runs improving. I'm learning to take my small wins of success over time instead of one big number on the scale.

Asked the same question, runner Laura Murrieta, who is also doing the 45-day program, had this to say... There is a such thing as called skinny fat, which is somebody that may be skinny when it comes to the scale (or at a healthy weight) but have no fitness to them. Non scale victories that we can look forward to are maybe how fast we can recover after one of our training sessions or activities, maybe when we've increased by a push up or pull up, or maybe starting to have personal records on our endurance whether we're running further in mileage or maybe running faster. When we strive for non-scale victories we are not just following another fad diet to get "skinny" but we are really trying to implement lifestyle changes so we can become the better version of ourselves. When we truly focus on becoming fit versus skinny we can really start to learn to enjoy the world as our playground. A few of the non scale victories I've had lately is I just did my fastest 5K even after doing 5 miles that morning  My clothes are fitting better and I don't get as winded easily as I would before. 

Do you just love that or what? And if you need a few more reasons to put away your scale to increase your motivation, check out what healthline had to say... 

Whether weight loss or well-being is your goal, building a healthier life is a multifaceted process. And it doesn’t happen overnight. It takes imagination, bravery, and sustained commitment to develop healthier eating and movement habits. Focusing on just your weight as measured by the scale can often be too limiting to keep you motivated for long. So, how do you learn to celebrate those non-scale victories that lift your spirits, reinforce your resolve, and identify results beyond the scale?

What exactly are non-scale victories? Non-scale victories, also known as NSVs, are health improvements that result from small life changes. They may go unnoticed if you’re only focused on the scale as a measure of your success. A bathroom scale shows a number — a snapshot of your weight at a given moment on a given day. But the journey to a healthier life can’t be reduced to a single frame so easily. You can create a truer picture of your progress by recognizing the many improvements you’re experiencing day to day.

In light of that, check out these 15 Non-Scale Victories that you should celebrate.

1. Your clothes fit better than they used to. Your pants may let you know your weight is changing before the scale does. If your clothes are feeling more comfortable than they used to, your efforts are very likely paying off. Celebrate!

2. You can do more of the things you love. Physical activity doesn’t have to take place in a gym. If you’re on the path to a healthier life, you may find that your new habits are making it easier for you to get out and do things you enjoy more often. Playing with your children or pets, working in your garden, dancing to a favorite tune, or taking a brisk walk are all activities to celebrate.

3. You have more energy. When you’re eating more nutritious food and increasing your physical activity, you’re bound to feel more energetic overall.

4. Your sleep has improved. If your new activity and healthy eating habits have changed your weight, you may be sleeping more soundly at night.

5. You’ve reached a fitness milestone. Exercise has many health benefits. If you’re moving more than you used to, you’ll probably notice changes in your fitness levels the longer you stick with it. More reps, heavier weights, and longer exercise sessions indicate that you’re moving in the right direction.

6. Your mind is sharper. When you change your diet, exercise more often, and lose weight in the process, your thinking skills are likely to improve. Studies have shown that weight loss is associated with better memory, increased attention span, and faster mental processing. The bottom line is that positive health changes may help your brain to function better.

7. Your skin looks better. Healthy eating and regular exercise improve the health of your whole body. But research shows that eating lots of fruits and vegetables may produce benefits that show up on your skin.

8. You’ve lost inches. Exercising, especially strength or weight training, can change your measurements. One important number to track is your waist circumference. It's been proven that losing inches around your middle can reduce your risk of life threatening cardiovascular diseases.If you’re looking for another NSV to measure, keep an eye on your waist-to-hip ratio, and notice the changes as you continue with your health habits.

9. Your coping mechanisms are healthier. When people are stressed by illness, conflict, loss, or trauma, about 80 percent change their eating patterns. Roughly 40 percent increase the amount they eat while the other 40 percent decrease the amount. Stress eating, sometimes called emotional eating, has been linked to the release of dopamine, a chemical associated with reward centers in your brain. The eat-reward connection may be part of the reason why stress eating becomes a habit. if you’ve noticed that you don’t use food to cope with stress like you may have in the past, this is a victory worth celebrating. You may have retrained yourself to use healthier stress management techniques like exercise or mindfulness.

10. You’re in less pain. Losing weight reduces the stress on the joints in your body that are weight-bearing — your legs and lower back in particular.

11. Your mood is improved. Another non-scale victory may be an improvement in your mood. According to studies, 82.2 percent of participants who’d been feeling depressed reported a positive change in the severity of their depression symptoms after losing 5 percent or more of their body weight. What’s more, their improved mood remained even 2 years after their weight loss.

12. Your medical markers are getting better. If you’ve made healthy changes to your diet and exercise routines, a doctor’s visit may show that important health markers like blood pressure and blood sugar are improving. When those numbers change, it can boost your resolve. It can also reassure you that the changes you’ve made are improving your health. In fact, a study based on the National Weight Control Registry showed that medical concerns are highly motivational. People who lose weight because of a health concern often lose more weight at first and keep it off over time.

13. You have new sources of social support. Partnering with a friend, a therapist, a support group, a nutritionist, or any number of other personal and professional helpers may make it easier to reach your health goals. You may have noticed, for example, that you’re more likely to take a walk if a fitness buddy is waiting outside for you. Or you may find it’s easier to keep a food journal if a nutritionist gives you weekly feedback. Choose your support carefully. You want people on your team who are genuinely interested in your well-being.

14. Your plate is a thing of beauty. If you’re eating more fruits and vegetables, your plate is probably bursting with color. Red peppers, leafy greens, deep orange sweet potatoes — colors so bright and bold you may feel compelled to join the millions who photograph their food before diving in. Take advice from the pros: Adjust the lighting, simplify the background, add tasteful accessories, and choose a dramatic angle to accentuate your beautiful and healthy meal.

15. Your wallet doesn’t miss the drive-thru. The Bureau of Labor Statistics reports that the average American household spent roughly $67 a week on eating out in 2018. This included restaurants and fast food. If you’re doing more meal prep and less eating out, or if you’re eating more whole foods and fewer processed ones, your budget and your body may both be getting healthier.

 So there you have it friends, there are lots of reasons to put away the scale and celebrate the non-scale victories in your life. As someone who used to let the scale dictate the day, I'm happy to say that I don't even own a scale, haven't weighed myself in years, and use other ways to measure my success. And remember this... when you're measuring success by the changes you see in the mirror, don't stop there. Consider all the ways running and adopting a healthy lifestyle has made you better on the inside as well. Now smile and get out there for a run. Setting a new PR today, or even braving the cold for a short run or walk, could be a great addition to your list of non-scale victories. 

Happy Running!!!

Make fellowship a priority

"I want them to be encouraged and knit together by strong ties of love. I want them to have complete confidence that they understand God’s mysterious plan, which is Christ himself." Colossians 2:2 NLT

After missing our usual Saturday morning group run due to inclement weather, I was super excited that my best running buddies had yesterday off to make up for it. And while most people's idea of a good time is not waking up early on their day off just to bundle up and head out into the cold for no other reason than to log some miles, that's exactly what my running family calls a good time (followed by coffee of course). Call us crazy but we sure have fun; something that seemed obvious after posting some of the pictures to social media. "Whew!!" one person wrote. "In the weather too! That's dedication." To which I replied, "We are as much addicted to the running as the friendship!! We look forward to group runs all week." And you know, that's really not an exaggeration. Ask any one of the runners that attend our weekly meetups and they'll tell you how much they enjoy them... not just for the exercise though, but for the fellowship. We truly do love one another.

And you know, when it comes to meeting together, Paul understood that loving one another was the key to making regular times of fellowship a priority--something that was crucial to the believers growing in unity and steadfastness. You see, Paul understood that discouraged, downcast, depressed and disheartened Christians could easily fall into temptation or be led astray which is the very reason he wanted the church to "be encouraged and knit together by strong ties of love." He also wanted them "to have complete confidence that they understand God’s mysterious plan, which is Christ himself." This confidence would allow the church to remain true to God's plan of salvation in Christ and stand against anything, anyone, or any teaching that might divide them. 

So make fellowship a priority my friend no matter what the weather holds. You'll not only reap the physical benefits from doing so but the emotional, mental, and spiritual ones too. There's just something about time spent with fellow believers that makes a person better. 

Heavenly Father, thank You for reminding us that time spent with our brothers and sisters in Christ is always time well spent. Compel us to meet regularly so that we would be united in love, encouraged in spirit and dedicated to carrying out Christ's work. It's in your precious name we pray Jesus. Amen. 

Happy Running!!! 

Love your enemies

“On the contrary: “If your enemy is hungry, feed him; if he is thirsty, give him something to drink. In doing this, you will heap burning coals on his head.” Romans 12:20 NIV

As an ultra-runner, I’ve often heard people say to me, “You know Melissa, you may not be the sharpest knife in the drawer, the brightest bulb in the pack or the brightest crayon in the box. In fact you might be a few fries short of a happy meal or in need of some intense therapy.” And while that may all be true, especially when it comes to my passion for running, I am smart enough to know that, in the words of MLK Jr. whose legacy we celebrate today, “Darkness cannot drive out darkness: only light can do that. Hate cannot drive out hate: only love can do that.” And as King also said, I have come to realize with absolute certainty that “Hatred paralyzes life; love releases it. Hatred confuses life; love harmonizes it. Hatred darkens life; love illuminates it. So, as the late Reverend King declared, “I have decided to stick to love…Hate is too great a burden to bear.”

And you know, when it comes to love, the world’s definition of deep affection for someone else is quite different from that of Dr. King’s and that of the Bible. The world’s idea of devotion is to love only those who love us—which leads us to hate those who hate us and to seek revenge against those who have wronged us. Knowing that these actions and attitudes have never led anyone to seek Christ, God gave us this command regarding love that is completely “contrary” to the world’s, “ If your enemy is hungry, feed him; if he is thirsty, give him something to drink...” You see, it’s only when you and I love those who have harmed us, hurt us, or hate us in a way completely and totally “contrary” to the world’s way that we will ever be able to drive out hate. There’s nothing else besides love that has the power to do it.

So vow to love like Jesus my friend. Love those who may not deserve it, those who may never return it, and those who may never come to know Christ because of your affections or actions. Love them like Jesus because that’s the only thing that can change the world.

Heavenly Father, thank You for the timely reminder that we are not to love as the world loves but as You love. Cause us to remember that Jesus died for those who would never love Him back and that we should love in the same sacrificial way. Lord place within us a desire to wash the feet of our enemies so that they would see Your love in us and be inspired to step out of the darkness and into Your wonderful light. It’s in your precious name we pray Jesus. Amen.

Happy Running!!!

Speak timely words

“Since we are living by the Spirit, let us follow the Spirit’s leading in every part of our lives.” Galatians 5:25 NLT

As I was out on my run early yesterday morning and meditating on one of the verses I had been reading during my Bible study less than one hour before, I was overwhelmed with the need to stop in my tracks and make a video. “Someone needs to hear what I’m revealing to you today,” I felt the Holy Spirit speak into my spirit. “You’re so right! I’ll do it now,” came my silent reply. “I don’t know who needs to hear this today.... ” I began before speaking the encouraging words that were laid on my heart and then posting the video to social media. And sure enough someone DID need to hear the message I later learned. “Um... That would be ME that needed you to share this with,” my friend Susie replied to my post. “Having Job like faith has been a full time job lately....” "Oh wow Lord,” I thought to myself as I smiled and read her words. “Thank You for allowing me the blessing of delivering that message." Still smiling, I then responded to Susie's post with, "Don’t you love it when God uses us to speak timely words to a brother or sister that needs to hear them? God is so good!”

And you know, God is indeed good and His timing is always perfect. He knows when and what His beloved children need to hear and will many times use believers, that’s you and me, to speak those much needed and timely words. Which is the very reason you and I must be obedient when we are prompted by the Holy Spirit to speak. In his letter to the Galatians, Paul said it this way, “ Since we are living by the Spirit, let us follow the Spirit’s leading in every part of our lives.” That means being sensitive to and heeding the “Spirit’s leading” no matter how uncomfortable it may make us or how crazy we think we might sound to others. That “every part” means we must follow the Spirit wholeheartedly—doing exactly what He says exactly when He says to do it.

So be obedient when you sense the Holy Spirit prompting you to speak or act my friend. You’ll not only please the Lord and be blessed by doing so but you could very well be changing the course of someone’s day or even someone’s life. Is that an amazing thought or what?

Heavenly Father, thank You for giving us the Holy Spirit to live inside us, to guide us and to lead us. Give us a hunger for the Word Lord that we might read it, meditate on it and follow it so that we can live by the Spirit and walk in obedience. Cause us to be ultra sensitive to the Spirit’s prompting Lord and completely devoted to heeding His every command. It’s in your precious name we pray Jesus. Amen.

Happy Running!!!

Embrace hard things

“Each time he said, “My grace is all you need. My power works best in weakness.” So now I am glad to boast about my weaknesses, so that the power of Christ can work through me.” 2 Corinthians 12:9 NLT

On December 8, iconic runner and renowned running coach Jeff Galloway completed the Disney Half Marathon using his own innovative method of run/walk intervals. And while that may not seem newsworthy considering this 76-year-old runner has run countless marathons and halves, it is worthy of celebration when you consider that Jeff had a heart attack in April that required having five stents and a pacemaker installed. “I’m on a comeback journey now,” he said. “And the half is the longest I’ve done since that incident.” Of this journey back to doing what he loves, Jeff went on to say, “I was told by my cardiac team that you just have to do one step at a time, which I did. As I started my comeback, which started two and a half months after my incident, I started with only three seconds of running and then 45 to 60 seconds of walking.” Galloway was able to run the Disney Half-Marathon Saturday, finishing in just over 3 hours, 40 minutes and described it as “the hardest half marathon of my life.”

And you know, while I will never know all the reasons God calls us to do hard things, I do know that doing them requires us to rely on Him in ways that we never would without the test, hardship or the trial. Doing hard things causes us to look to the Lord to give us the strength to move forward ‘one step at a time.' You see, when you and I make the decision to press on in our “weakness,” during hopeless and difficult situations that require great endurance to get through, we also make the decision to do it in God's power because we know there’s no other way. Doing hard things then glorifies Him and shows the world what “the power of Christ” can do through us... inspiring them to follow the Provider of this strength. 

So if you’re in an uphill battle today, hold tight my friend. Smile knowing that you have a God whose "power works best in weakness." Then boast in your inability to make it to the finish line on your own and give Him the glory for each and every step forward. This will not only boost your resolve to press on but will inspire others to seek this God of unlimited grace.

Heavenly Father, thank You for reminding us that the hard things we face in life will not only serve to draw us closer to You but will serve to exhibit Your power to those watching. Knowing that then please give us the strength and joy to hang in there when times are tough. And not only to hang in there Lord but to sing Your praises both in the fire and outside of it. It’s in your precious name we pray Jesus. Amen.

Happy Running!!!

BASS PRO MIDWEEK MOTIVATION - Drop the comparisons

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 can not only rob you of your joy but rob you of your motivation... Comparison. 

Randi is third from right

People come in all sizes, shapes, paces, colors, and ages. And they also have different strengths, gifts, and abilities. Each one of us is about as unique as they come. We know all this right? Well if we know it, why do we continue to compare ourselves to others rather than embracing our uniqueness? Not just in running but in appearance, in parenting, in our careers, in our talent and a million other things? And while there are hundreds of answers to those questions, I love what my friend and fellow runner Randi Brown had to say yesterday, something that inspired this week's blog.

There’s so many people and things to compare ourselves to online. Everyone showing the best & most sparkly version version of themselves. It’s weird. 7 billion people and we get to see what everyone is best at, the best moms, best hair, most fit, most organized, most randomly talented or unnaturally amazing at bizarre things.
I don’t care how confident you are, it starts to mess with you after a while. Even the strongest of us start to wonder why we aren’t ALL of those things too - which is impossible, BTW!
Listen, I don’t know who needs to hear this today, but the raw, unfiltered, unedited version of you is pretty freakin’ fabulous. Your natural- HUMAN- self is stunning and real and so incredibly beautiful. Don’t let this messed up reality we’ve created on social media convince you otherwise.

And why is comparing ourselves to the photos and stories posted to social media so destructive to our self-esteem and psyche? Because this "messed up reality" isn't always real and the comparison of ourselves to a standard we can't meet, or were never designed to meet, steals our joy and motivation. And while you and I can't force people to post only the raw, unfiltered, unedited versions of themselves, we can remember that behind every perfect selfie, every perfect post, and every perfect tweet is a story that's usually less than perfect.

To illustrate that, let's check out four selfies that came up under my google search of the "perfect runner selfie" and the possible backstories behind them.

This runner caught some serious air. Looks like she did it with little to no effort too right? Well think about this. Most likely, this took several takes. And if her phone only has a 10 second timer, she had to sprint away only to turn around, run towards her phone and then do this cheerleader style jump. Probable truth to this perfect selfie? She's tired, out of breath, and in need of a friend to take her photos. 

Now this runner looks nearly perfect too right? Nice stride, nice clothes and nice background. She most likely spent an enormous amount of time putting this outfit together and then even more time setting the timer on her phone to take this picture as she circled back over and over until it clicked as she was right in the middle of the photo. Not just in the middle though, but with both feet off the ground, head focused forward and a look of ease on her face. Probable truth to this perfect selfie? This picture cost her 10-15 minutes of her time not counting the time it took to dress in the perfect outfit. 

Now this one had me laughing. If you've ever taken a selfie with your significant other like I have, you know that you rarely get it right on the first try. Usually one of you has something stuck in their teeth, their eyes are closed, their hat is crooked or the sun just isn't in the right place. This final picture was most likely the result of several spins around to catch the perfect background, a few shifts of the ponytail and the buffs and a coordinated effort to smile at the same time. Did I mention that his hands are most likely cold at this point? Probable truth to this perfect selfie? It came after five earlier attempts where she said, "I don't like the way my hair looks here," or he said, "Darn, my eyes were shut."

Group selfies. You gotta love them right? Everyone always looks like they're having a great time. But as we know that's not always the case. In a group of smiling runners, at least one person is crying on the inside and using running as a way to cope with life. Someone else is most likely worrying about a loved one, the state of their marriage or how they're going to pay their rent. Probable truth to this perfect selfie? Life is not perfect for any of them but time spent with friends, they know, can turn their frowns into smiles... at least for a few miles. 

So there you have it friends. Before you go comparing yourself to anyone, keep in mind the words of Dr. Seuss, "Today you are You, that is truer than true. There is no one alive who is Youer than You." So be you!! Be your raw, unfiltered, unedited version of you that, in Randi's words "is pretty freakin’ fabulous." Celebrate your uniqueness, embrace your flaws, and laugh when you see that seemingly perfect post or selfie knowing that life isn't perfect and neither is anyone on this planet. We're all a mess in one way or another but we're all stunning and real and so incredibly beautiful in our own ways. Choose to remember that. Now get out there with joy in your heart and a smile on your face. Today is your day! So... get on your way!

Happy Running!!!

Pray for those who have wronged you

“If you are a thief, quit stealing. Instead, use your hands for good hard work, and then give generously to others in need.” Ephesians 4:28

Like most of my runner friends, I was deeply saddened by the news my friend, Eric, owner of the Springfield Fleet Feet running store, where many running events happen and the place runners go when they want that perfect pair of shoes, posted Saturday night. “We had a break-in at Fleet Feet at 11:20 pm tonight. The thief was a male with dark hair, maybe 5’7”-5’9” and 180-220lbs. He had a white box truck with a side opening door that he parked to conceal himself drilling out the door lock. He stole all of our Garmin and Coros watches. If you see any new Garmin and Coros watches advertised locally on FB marketplace, Craigslist, etc, please let me know. The police said FB Marketplace is the hot place for stolen items these days. Tip-offs may he surprisingly good pricing or more than one unit for sale at once. Thanks everyone.” Sadly the chances of Eric recovering any of these items is pretty slim. But there’s always hope right?

And you know, while it’s natural for you and me to feel anger towards the person that committed these crimes, we would do well to remember that we were once lost in our sin and in need of redirection too. Which should cause us to not only pray for this person to get caught but to pray that he would accept Jesus as his Lord and Savior. You see, it’s never too late for a person to be saved and turn from their old ways. Can you just imagine if this person “quit stealing” and used his “hands for good hard work instead?” His life would not only be changed but so would the lives of those watching and witnessing the transformation that only Jesus can provide.

So remember to pray for all those who have wronged you my friend. After all, forgiving those the world deems unworthy of pardon has the power to inspire the lost to seek this Jesus who can cause us to love in such a sacrificial way.

Heavenly Father, thank You for reminding us that we are to pray for those who have wronged us, something we can do only by the power of Jesus in us. Lord we pray that the person who robbed this store would come to know You, to repent of their sins, to become a new creation and to “then give generously to those in need” inspiring those around him to seek You too. It’s in your precious name we pray Jesus. Amen.

Happy Running!!!

Allow the Spirit to guide you

"And the Spirit said to Philip, “Go over and join this chariot.” So Philip ran to him and heard him reading Isaiah the prophet and asked, “Do you understand what you are reading?'" Acts 8:29-30 ESV

“There I was in a new city looking for a running group having no luck. One random day a few weeks ago I went to Wal Mart to buy some things and I happened to park next to a van that had all the classic “I’m a runner” starter pack. You know the 26.2, 13.1 and other running stickers, and in the corner of the window was a sticker with FFG and a frog. I immediately knew that had to be a running group. So as I sat in the parking lot I googled it and bam! As if God guided me to the light I found my group. I requested to join online and the rest is history! I met a few people online and did my first run with the team today. I don’t understand everything God does for me or us in life, but I know he had me park next to that van for a reason, I know he gave me the courage to reach out to strangers and know God put them in my path and theirs in mine for a reason.” Do you just love this or what? Those were the words written by new friend, Nate Nolan, who allowed the Lord to guide him the to the right parking spot which put him in the right spot to enjoy a Saturday run with the group he had been looking for.

And you know, if there's one thing I've learned about being led by the Holy Spirit, it's this... The Spirit will always guide us to the exact place we need to be at the exact time we need to be there. That is, if we will listen and obey. Consider the story of Philip and the Ethiopian Eunich. Philip, who arrived in Gaza after being told to go there by an angel, heard the Spirit say, "Go over and join this chariot." His reaction? "Philip ran" to the place he was told to go and did the exact thing he was told to do. The result? The eunuch believed and was baptized. Is that a great story or what?

So knowing that the Holy Spirit is still guiding the steps of believers today, let us be ever conscious of that still small voice that says, "Go this way or that way" and follow it. We might just find a great running group or, even better, witness to a person in need of hearing the Good News.

Heavenly Father, thank You for reminding us that we, as believers, are always to be ready to "go this way or that way" when the Spirit prompts us. Cause us to not only be sensitive to the voice of the Holy Spirit but to be immediately obedient to the Spirit's instruction. Cause us to, like Peter, run to the place we are told to go and to do the exact thing we are told to do. It's in your precious name we pray Jesus. Amen.

Happy Running!!!