Chaos abounds

“For wherever there is jealousy and selfish ambition, there you will find disorder and evil of every kind.” James 3:16 NLT

In an article published by Six Minute Mile, the writer said, "Chaos training can improve your stability” and then went on to explain why. To thrive in an unpredictable world, you’ve got to train in unpredictable ways. That’s why today, we’re looking at chaos training. Fundamentally, chaos training is the addition of instability into your workouts to better recruit your stabilizer muscles. Some examples are hanging chains from a barbell, or looping resistance bands through weights as you perform a farmer’s carry. The dynamic resistance and sway of this equipment requires you to increase tension throughout your whole body as you perform the movement. You’ll have to expend some energy keeping the bar on a straight path, so you’re pushing and pulling in a variety of directions with every lift. The added challenge is worth it, as you’ll be engaging stabilizer muscles that are otherwise neglected by standard lifting routines. Chaos training mimics the unpredictability of trail running, and the 2 work together to maximize your versatility as an athlete. 

And you know, when it comes to chaos, or as it’s defined as complete disorder and confusion, the Bible tells us that “wherever there is jealousy and selfish ambition” there will be “disorder and evil of every kind.” This is something we are seeing all around our world today, and something that is only going to increase. You see, when there are rulers who put their want of power, riches, and prestige above the needs of those they serve, evil always abounds. Wars are fought to gain property and possessions, laws are ignored to gain popularity, the truth is rejected in the name of inclusion, and the people suffer. It’s only when a nation turns to God that this can be changed.  

So as you look around at our world today shaking your head, don’t just stand there my friend. Take action through peaceful protest, petition, and prayer. Make it clear that this behavior is completely unacceptable using whatever platform you have. You’ll not only increase your own courage by doing so but the strength and resolve of all those around you. 

Heavenly Father, thank You for reminding us that we are to pray for those in authority so that they might come to know You and change their ways. Help us to fervently pray for this Lord but to move to change things while we pray. Give us wisdom, discernment, and love in all these things. It’s in your precious name we pray Jesus. Amen. 

Happy Running!!!

Find ways to motivate one another

“Let us think of ways to motivate one another to acts of love and good works.” Hebrews 10:24 NLT

“Without realizing it, I did a 10k!! So happy I decided to join you all yesterday,” my dear friend Carolyn messaged me on Sunday morning. “Girl you did more than a 10k!!!!” I replied smiling from ear to ear. “Wow!!! You did 8 miles!!!!!! Love this!!!!” What I loved even more about this story is that Carolyn hadn’t planned to run with our group at all on Saturday (and upon arriving had a goal of completing only a 5k and calling it a day). That all changed though when our running group posted a live Facebook video talking about how much fun we were having and inviting people to come join us on the 8-hour run we were doing as part of the Taji 100 challenge. “We’ll be out here for a while,” I said on the livestream. “Come on out for 15 minutes, five miles or five hours!” And I’m happy to report that Carolyn wasn’t the only runner who came out in response to our unusual plea for people to join us. We had several runners, walkers and even one rucker share a few miles with the group; motivated to do so by our joy, enthusiasm, welcoming attitudes, and unusual invitation.

And you know, when it comes to inciting others to do beneficial, profitable, rewarding, and worthwhile things, the Bible tells us to “think of ways to motivate one another to acts of love and good works.” You see, many times we as believers want to live, love, and serve the way God calls us to, but simply lack the motivation to do so or don’t want to do it alone. And that’s when a joyful person or group of people on fire for the Lord can inspire those lacking motivation to join them in their mission to love others by word and deed. As you can see then, joy and passion are not only contagious but attractive, inviting, and appealing. They pull and draw people to the individuals and groups that exhibit them.

So look for ways to motivate others to join you in your mission to know and serve God my friend. You’ll not only find the work easier and more fun, but will be inspired to do more than you ever would have done on your own.

Heavenly Father, thank You for reminding us that motivating others to perform acts of love and good works benefits all of us. Those that serve are blessed by doing so and those they serve are blessed as well. Knowing that Lord, give us wisdom to find ways to motivate our brothers and sisters. It’s in your precious name we pray Jesus. Amen.

Happy Running!!!

Stay within the herd

"And let us not neglect our meeting together, as some people do, but encourage one another, especially now that the day of his return is drawing near." Hebrews 10:25 NLT

As I slipped my ice cleats onto my running shoes to head out the door early yesterday morning, my heart was giddy at the prospect of running alone on the snow packed gravel roads near my house, even more so knowing that the recent wintry mix would allow me to work from home upon my return. "Oh Lord," I thought to myself as I breathed in deep and heard the crunch of the frozen ice crystals beneath my feet. "There’s so much happening in our world right now. Inflation is at an all time high. Our country is in an unprecedented moral decline. Crime is rampant. Our borders are unsecured. And wars are breaking out around the globe. Everything that you said must happen before your return is seemingly happening before our eyes. Please use this run to still my heart and to calm my fears." And sure enough, He did... by giving me a reminder that I'm not alone. You see, when storms come in, cows always gather into groups which give them the safety, security, and warmth they need to weather any disturbances of the atmosphere. I've seen it on countless occasions in the more than 20 years I’ve been running country roads. "I get it Lord," I said smiling as I looked at them again yesterday. "I'm not alone. I have my church family to lean on." 

And you know, there's a reason the writer of Hebrews urges us to "not neglect our meeting together, as some people do" but to "encourage one another, especially now that the day of his return is drawing near." You see, when you and I continually meet together, we form tight-knit family bonds so when the storms of life press in and threaten our safety and security, we can gather together in groups to lift one another up and spur each other on to continue running the race in the face of adversity, difficulties and distress. Something that is becoming more and more important as we see the things Jesus said must happen prior to the day of his return happening. 

So let "meeting together" with our church family be one of our highest priorities my friend. Let us not forsake it at any cost knowing that being in the safety and security of  'the herd' will allow us to weather the storms that most undoubtedly are coming our way. 

Heavenly Father, thank You for giving us the signs that will indicate Your return is near. Lord help us to understand these times and to lock arms with our brothers and sisters to not only survive them but to thrive during them. Help us to stand united as a body of believers so that we can stand up for Truth and influence the lost to seek You. It's in your precious name we pray Jesus. Amen. 

Happy Running!!!

Your story isn't over

"'Don’t call me Naomi,” she told them. “Call me Mara, because the Almighty has made my life very bitter." Ruth 1:20 NIV

On February 12, UPI posted an article titled, "Runner takes on Canadian half marathon while wearing 90 T-shirts." David Eliuk ran Sunday's Hypothermic Half Marathon in Edmonton while wearing 90 T-shirts in an attempt to break the Guinness World Record of 76 shirts, which was set by British runner David Smith in 2019."It hurt," Eliuk told Global News after the race. "It feels great to be done. I had an amazing team behind me." Eliuk said he trained for five months before the attempt, but still hit some unforeseen difficulties from the weight and constriction of his wardrobe. "I had a lot of issues with constriction on my arms in the first lap and the crew was able to help me get through that," Eliuk said. Eliuk said evidence from his attempt is being submitted to Guinness World Records for official recognition. "There were a lot of great stories that came out of yesterday's race and mine was only one of them," Eliuk said in an Instagram post. 

And you know, when it comes to great stories that involve hurt and unforeseen difficulties, you could say that the story of Naomi certainly fits into the category. Naomi experienced a great famine which forced her family to relocate and then soon afterwards experienced the death of her husband and two sons. Naomi lost all hope and thought her story was over, even asking for her name to be changed from Namoi (which means sweet, pleasant) to Mara (which means bitter) "because," she said, "the Almighty has made my life very bitter." But her story was far from over. Naomi’s bitterness was soon turned to joy. In the end, she gained Boaz as a son-in-law who would provide for both her and for Ruth. She also became a grandmother to Ruth’s son, Obed who was the father of Jesse who was the father of David. Talk about a happy ending!

So if you're experiencing some hurt or unforeseen difficulties in your life that might have you feeling a sense of despair today, look up my friend. Your story isn't over. The Bible tells us that all things work for the good for those who love Him. They did for Naomi and they will for You too. Smile. Trust Him. And then watch how your story ends. 

Heavenly Father, thank You for reminding us that You can take our greatest source of bitterness and work it out to be our greatest source of joy. Lord help us to trust in You, especially when things seem hopeless. Help us to remember that when we place our trust in You, You will write our stories better than we ever could. It's in your precious name we pray Jesus. Amen. 

Happy Running!!!

BASS PRO MIDWEEK MOTIVATION - Gain some mental fortitude

Hello runner friends!

Welcome back to the Bass Pro Fitness Series

MIDWEEK M😊TIVATI😊N blog!

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Now let's get started by talking about something every runner needs to make it to the finish line... mental fortitude. 

What exactly is mental fortitude though? As defined, mental fortitude is the ability to courageously focus on and execute solutions in the face of difficulty, uncertainty, temptation or adversity. If we break under pressure, if we lose patience with the process we're being challenged with, it can easily drive us to quit prematurely. Having mental fortitude then is necessary to succeed but it does requires patience, creativity, exploration and execution to obtain it. Thankfully mental fortitude can not only be learned but it can be grown, honed and perfected over time... by a deliberate pursuit of it that is. 

To show you what that look likes in real life, let me introduce you to a dear friend of mine who I truly admire... not only as an ultrarunner but as a genuinely kind person of integrity and talent. And even though, Rachel Baker is one of the toughest, grittiest, and most resilient girls I've ever met, she is always looking for ways to gain more mental fortitude. Which leads me to my story. While most runners in our area took advantage of the three-day weekend by logging a few extra miles, Rachel issued herself a challenge to gain the extra mental fortitude she knows she'll need for The Sticks, a 72-hour race she will be running from June 2-5. That's right... a 3-day race. But let me stress this. From the 5k to the ultra, mental fortitude is needed at every distance. Especially if you want to keep running for a lifetime. 

On February 20 at 4:09 p.m., Rachel posted this: 4x4x48 (4 miles every 4 hours, for 48 hours) challenge complete. I think the bread and butter of an ultra training plan is back to back long runs, but I decided to spice things up a bit since I had a 3 day weekend. This challenge would be solo and give me a chance to work on sleeping in short bits and help with some mental fortitude (if my crew at KRTT had taken a shot every time I whined they would have been drunk by mile 25). I decided to start in the evening and planned a time that would allow me to make 9:00 am mass with the family Sunday, so I started at 7:00 pm Friday. It would have been better if I had run my 11:00 pm and 3:00 am runs outside, but did not feel safe running by myself at these time on Friday and Saturday night so treadmill it was. My 7:00 am Sunday run was my toughest mentally and my legs honestly felt pretty good the whole time. 

Wow! Do you just love that or what? When I messaged her later and asked, "What does mental fortitude mean to you? Why do you think it's important for every runner to have it? And why did you choose to do this?" she replied, "I have a 72 hour in June I am preparing for, The Sticks. During my 100 at KRTT I was crying at mile 25, literally. I called my husband bawling. It was because it was so hard having done Heartland 125 only 2 weeks prior. I feel like the second half of The Sticks will be like this and I am trying to avoid some of the crying. Also, the 1st time I did this challenge I did it with my training partner. Lots of friends joined us each time. It made it easier to get up and go. This time I knew she had a 100 a big race and did not want to hurt her taper because I knew she would join if I asked her. Would I still have the determination to get up at 2:30 in the morning to get my 4 miles in, especially if no one knew (I would only be accountable to me). I feel like mental fortitude is so important in an ultra. Many times you are out there by yourself for hours. If you lose focus or it becomes hard it is easy to check out and want to quit." Wow again right?

So how can you become mentally strong you might be asking? Check out these four expert-backed ways to build mental toughness. 

1. Connect to your why. We are much more willing to tolerate discomfort when we know that doing so is tied to a meaningful purpose or long-term goal. As you warm up, bring to mind the big goal you are currently working on (maybe that sub-4 marathon) and why that goal is meaningful to you. Be specific. Doing this as you ease into the run will set the stage for tackling what’s to come. With a strong why, you will figure out any how. And mental toughness is all about embracing how you endure.

2. Find a way, not an excuse. Understand that both willingness and optimism are mediated by self-talk. We can be really good at talking ourselves out of upcoming harder efforts before we even reach them. We can negotiate with ourselves in an effort to avoid unpleasantness. Be mindful of the messages in your mind and realize that you can change your thoughts. You can use the power of self-talk to engage in both willingness and optimism throughout your workout. When you begin to encounter discomfort, bring positive “I am” statements to life: “I am willing to keep pushing. I am capable of this effort. I am optimistic that this will help me obtain my goals.” If “I am” statements don't work, try a variation by using “you are” self-talk—referring to yourself in the second person as if you are a coach, guiding the session along. “You are going to finish strong. You are almost there. You are crushing this segment.”

3. Train purposefully in unpleasant conditions. Crummy weather provides an ideal test for mental toughness. So does running during a time of day in which you are not used to training. Vary the times you train and intentionally pick a few sessions that will alter your usual schedule to be purposefully uncomfortable. Of course, don’t risk injury or harming yourself in extreme conditions, but if you’re usually a lunch time runner, make it a point to wake up and run in the very early morning when you’re tired or groggy. For morning runners, alter your schedule and run in the evening after a long day when you’re feeling fatigued. Starting at an inconvenient time when you may not feel fresh will train your mind and body to work through uncomfortable situations and help you hone both willingness and optimism.

4. Practice daily. Outside of the those tough training sessions, there are plenty of opportunities to practice mental toughness in your daily life. For those of us who shower (hopefully you), you can sharpen this skill simply by proactively and purposefully turning the water cold for a few minutes each day. But don't just jump in and shiver. Enter the shower with your arms open, allowing the water to hit your body and accepting the experience for all that is, in both your physiological experience and in your emotional and psychological reactions. Tolerating an uncomfortable moment each day lets you learn the connection between an unpleasant physical experience and the games your mind plays to quickly escape or avoid. It’s important to remember that your mind is designed to scan for danger and seek protection. Thoughts will start seeking a place of refuge the moment your body crosses the threshold into an area of discomfort; this is where the task of developing mental toughness begins. It’s your job to decide whether you let the mind win, and you back down and let off the gas or if you will enact self-determination to reach your desired level of success. If you train your mind to tolerate and even embrace these uncomfortable moments by establishing an internal level of mental toughness to sustain the experience, you are training yourself to be able to access this same skill set come race day.

So there you have it friends. Gaining mental fortitude is always worth the effort. It may take time and cause you a little pain but you will be so much better better for obtaining it. Acquiring this mental mettle will not only make you a better runner, allowing you to run farther and faster, but will make you a more resilient person in general. Which means you'll be better able to withstand adversity and bounce back from difficult life events. And when trials, tribulations, and difficulties knock you down, and believe me they will, being mentally tough will allow you to rise stronger than you were before. So get out there and gain that grit!

Happy Running!!!

We are part of a large group

“The human body has many parts, but the many parts make up one whole body. So it is with the body of Christ.” 1 Corinthians 12:12 NLT

“And the February FFG - F.R.O.G. FITNESS GROUP monthly Donut Run was a success!!!” I posted Saturday afternoon after the free monthly 5k event our group hosts had ended; an event that this time also hosted our local HOKA shoe representative who brought the latest footwear the company makes for the runners to try out. “We had runners from the OMRR (Ozark Mountain Ridge Runners) group, TEAM RWB and the DAILY RUN CLUB.” I also posted. “Love that there are so many groups that share the love of running and friendship. It was a great start to the weekend!!” As I then browsed through all the photos from the get-together I had to smile. Runners from several different running groups that stretched from Washington, MO to Springfield, MO had gathered together at the Waynesville Park as one large group connected to one another by a love of running. And boy did they have fun!

And you know, when it comes to being one group, the Bible is clear that ‘the church’ is not a building, a denomination, a club, or a class of people but “one large group” of distinct and diverse people connected to one another by a love of Jesus. You see, just as the human body has many parts, the parts make up one whole body. “So it is,” Paul wrote, “with the body of Christ.” Which means that, regardless of the church building you might be a listed as a member of, you are a part of ‘the church’ as a whole... connected to believers all around the world.

So with that in mind, remember that you are not alone in your mission to speak Truth and to do good my friend. And not only are you not alone, you are part of a “large group” of believers that shares a love of Jesus, a pursuit to be like Him, a passion to care for others, and a mission to make His great name known. 

Heavenly Father, thank You for reminding us that 'the church' is not a building but a group of believers that share the calling to go and make disciples of all nations. Lord, as our world continues its' moral decline, help us to lock arms with one another so that we would be strong in fulfilling the mission You have given us. Remind us that we are not alone and that we not only have You beside us but our brothers and sisters as well. It's in your precious name we pray Jesus. Amen. 

Happy Running!!!

Pray for all people

"I urge you, first of all, to pray for all people. Ask God to help them; intercede on their behalf, and give thanks for them. Pray this way for kings and all who are in authority so that we can live peaceful and quiet lives marked by godliness and dignity." 1 Timothy 2:1,2 NLT

On February 18, Runner's World Magazine posted an article titled "20 Best President's Day Sales of 2022" where they listed 20 must-have items a runner could acquire for a reduced price on this holiday. The list included shoes, active-wear, air-pods, an exercise bike, a coffee maker, and even bedding. "Presidents Day," they wrote, "may not be the first holiday that comes to mind when you think of sales, but there are actually tons of amazing deals to be had as the holiday approaches—if you know where to look. This year, you can enjoy serious discounts on everything from new running shoes to clothes to bedding sets to small electronics from top brands like Nike, Apple, and NordicTrack, among others.... Instead of spending hours tracking down the best deals for yourself, we've done the hard work for you, gathering the best Presidents Day sales of 2022." 

And you know, when it comes to "spending hours" doing something, there's something far more worthwhile than shopping that you and I should be doing today. And that's praying for all people as we are commanded to do in the Bible. We are not only to pray for all people, asking God to help them and giving thanks for them though, but to pray "for kings and all those who are in authority so that we can leave peaceful and quiet lives marked by godliness and dignity." This means we are to pray for our government officials (international, national, and local), our pastors, our church elders, our school boards, our school principals, our employers, and the like. To pray that they would not only accept Jesus Christ as their Savior if they haven't already but would allow God to guide them in the way they should lead us. 

So as we celebrate President's Day today my friends, let us remember to pray for those in authority remembering that God has placed them where they are for this very time, and to remember that God can change the heart of any person. Earnestly seek the peace and prosperity of our nation through prayer, because when it prospers, we prosper too. 

Heavenly Father, thank You for the knowledge that You are sovereign above all things. You put kings and rulers in their places at Your proper time for You proper purpose. Lord, help us to understand this so that we would pray for kings and all those in authority as we are commanded to do. It's in your precious name we pray Jesus. Amen. 

Happy Running!!!

Heed the warnings

“As Jesus was sitting on the Mount of Olives, the disciples came to him privately. “Tell us,” they said, “when will this happen, and what will be the sign of your coming and of the end of the age?’ Matthew 24:3 NIV

As I headed to get on my recumbent bike early yesterday for my morning workout, I couldn’t help but think to myself, “I’d much rather be running outside.” But having checked the forecast repeatedly I realized it wasn’t a wise thing to do. With the rain coming down and the temperature expected to plummet about the time I would be turning around to head back on my usual route, I knew the roads could turn icy very quickly rendering me incapable of reaching safety. In fact, my mind went back to a time many years ago when I ignored the warnings of the weatherman and headed out in defiance. Within minutes after starting my run that day, the temperature dropped as was predicted to happen and I was stranded on a small patch of grass I was (by Gods grace) able to reach before the roads turned too slick to even walk on. It happened that quickly! Thankfully though, a friend of mine who had turned around to go home picked me up and was able to get me to my house. She then slid off into a ditch while making her way to her own home. And while she was rescued praise God, I doubt either one of us will forget the lesson learned that day... heed the warnings.

And you know, when it comes to heeding warnings, the Bible is very clear about what you and I can expect to happen in the end days, days that appear by all the signs to be getting closer and closer. One need only look at Matthew 24 to get the answer to the disciples question, “Tell us... when will this happen, and what will be the sign of your coming and of the end of the age?” Jesus not only answered their inquiry by telling them exactly what to look for but warned them (and us) to be ready for His return by being “faithful and wise” servants, diligently, boldly, courageously, and earnestly doing the work of the Father.

So heed the warnings my friend. Jesus is coming back. The Bible is very clear of that. And although we don’t know the exact time or the hour that will happen, the signs are all around us that it could be very soon... and we would be wise to pay attention.

Heavenly Father, thank You for warning us of what’s to come so that we can be prepared. Lord help us to be courageous during these days so that we would stand firm and boldly speak the Truth so many need to hear so that they will be able to join us when Jesus comes to take us home. Oh how we long for Your glorious appearing! It’s in your precious name we pray Jesus. Amen.

Happy Running!!!

Use your money to do good

"Tell them to use their money to do good. They should be rich in good works and generous to those in need, always being ready to share with others." 1 Timothy 6:18 NLT

In a news story published by News Channel 8 out of Tampa Monday, it was reported that the Meb Foundation, started by world-famous runner. Meb Keflizighi, was partnering with the Pepperjack Kids Running Program to inspire young runners to get moving. Nearly 250 other students in 4th through 8th grade are participating in this program, which is a partnership between Tampa Parks and Recreation and the Publix Gasparilla Distance Classic. The after-school program focuses on inner-city and economically-challenged neighborhoods throughout Tampa. The kids work through drills and learn about the sport of distance running. The kids meet several times a week to work up their distance and speed. Keflezighi is the only person in the world to win the Boston Marathon, New York City Marathon, and medal in the Olympics. He’s retired from running now, and he and his family live in Tampa. He is passionate about introducing young people because he vividly remembers when he first found his love of running in 7th grade PE class. Do you just love that story or what? Meb, who grew up poor in Eritrea, Africa, is now using his blessings to bless others. 

And you know, when it comes to doing good, Paul, when speaking about those who are rich in this present world, instructed Timothy to "tell them to use their money to do good." Paul then added that those who are blessed with abundant wealth "should be rich in good works and generous to those in need, always being ready to share with others." This not only blessed those who were in need but demonstrated that the givers acknowledged God as the Giver of their wealth; something that no doubt would have inspired those on the receiving end to accept Christ as their Savior. 

So be rich in good works, generous and ready to share what you have my friend. You'll not only be blessed yourself by doing so but will have the opportunity to use your blessings to bless others. Do you just love that or what? 

Heavenly Father, thank You for reminding us that all good things come from You to be used for Your glory. Lord please give us a heart that longs to freely give all that You have given us to others so that we might not only do good but inspire the lost to seek You. It's in your precious name we pray Jesus. Amen. 

Happy Running!!!

BASS PRO MIDWEEK MOTIVATION - Focus on Being not Having

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 has most likely happened to many of you reading this today... you've either given up and dumped your New Year's Resolutions or on the verge of doing so. If that's you, or if you're just someone in need of a motivational fix, consider making one small change in your mindset that will have you up and running again. And that one small change is simply switching the type of goal you have from 'having' to 'being.'

Just what do I mean by that you might be asking? Let's first look at what these two words mean so we can better understand their differences and how changing our mindsets can motivate us to complete our current goals and/or create bigger, loftier ones. 

Being: the nature or essence of a person. All the qualities constituting one that exists; the essence: the very being of human nature. One's basic or essential nature: "[My grandfather's] face, words and gestures are a permanent part of my being". 

Having: the state of possessing, owning or holding something. An example of having is the owning of $1,000 in a bank account.

So as you can now see, 'having' something means you could lose it at any time while 'being' something is most likely permanent. Which means when you view a goal as one that will provide benefits both now and in the future rather (a goal to 'be') rather than one that will only benefit you for a short period (a goal to 'have'), you're more likely to see this goal as positive and stick with it. For example... a "have" goal would be exercising so that you can have a better body. A "be" goal would be exercising so that you can be healthier, happier, and more athletic. 

In this scenario, the "have" goal is viewed as less important by our brain because it doesn't help us meet an essential goal that will help us thrive. On the other hand, the "be" goal is viewed as most important because it defines your nature and identity. The "be" goal also helps you develop friendships with like-minded individuals because you share a common identity characteristic to "be" a certain way. A real life example of this would be the Saturday morning running group I'm so blessed to be a part of. In the ten years I've been leading the runs, I've seen countless people drop out after a few months or even a few weeks. They want to "have" all the benefits running gives but don't have the mindset to cross over to the dark side and "be" a runner. The runners who have continued to show up year after year are those people who want to "be" healthy and know that running is one of the best ways to achieve and maintain enhanced physical, emotional, mental, and spiritual health. 

So there you have it friends. Gaining the motivation to achieve and maintain your goals could be as simple as changing the way you view them. So look at all the ways running can help you "be" your best self today and get out there and make it happen. Happy Running!!!

Imitate the ant

“Walk in the manner of the ant, O slacker; observe its ways and become wise.” Proverbs 6:6 BSB

In an article published by Runner’s World on February 8, it was said that the benefits of walking for heart health were greater when a person picked up the pace. Whether you’re taking a walk as a way to boost running performance goals with an active recovery day or just grabbing a movement-filled lunch break, a new study in the Journal of American Geriatrics Society suggests you can make the activity more heart-friendly with one easy hack: Pick up the pace. Researchers looked at just over 25,000 women ages 50 to 79 over a period of about 17 years and found that those who walked at a fast pace of over 3 mph had a 34 percent lower risk of heart failure in that time period compared to casual-pace walkers at under 2 mph. Even an average pace of between 2 to 3 mph made a difference, with a 27 percent lower risk. In terms of why walking pace would make such a significant difference in heart health, the recent study’s senior author Charles Eaton, M.D., professor of epidemiology at the Warren Alpert Medical School at Brown University, told Runner’s World that the answer may be simple: You get more activity in a shorter amount of time. That is, you can see heart benefits at a slower pace, but it would take you a much longer duration to get the same boost as you would with a faster pace.

And you know, when it comes to getting more activity done in a shorter amount of time, Solomon advised us to “walk in the manner of the ant... observe its ways and become wise.” Solomon was speaking wisdom to the “slacker” or person prone to laziness and telling them to imitate the ant, an insect known for being hard working, a team player, swift to perform its tasks, and determinedly laborious. Solomon was trying to get the “slacker” to understand that the difference between success and failure, between potential disappointed or potential fulfilled, was hard work.

So resist the urge to merely go about your work in a leisurely fashion or speed my friend. Pick up the pace so that you can get more done in a shorter amount of time. This will allow you to make the best use of the hours and minutes you have and set yourself apart as a person who works for the Lord rather than human masters.

Heavenly Father, thank You for reminding us that we are to work hard at whatever it is You have called us to do. Doing this will not only allow us to get more done in a shorter amount of time at work but will give us more time to do the Kingdom work that is so important. Help us to imitate the work ethic of the ant Lord so that we can be glorify You by the works of our hands. It’s in your precious name we pray Jesus. Amen.

Happy Running!!!

Love has power

"Love the Lord your God with all your heart and with all your soul and with all your mind and with all your strength.’ The second is this: ‘Love your neighbor as yourself.’" Mark 12:30,31 NIV

If there’s one thing that rivals my love of running races it’s volunteering at them so that others can run (something that can't be done without unpaid workers). Whether I’m manning an aid station, passing out medals at the finish line, working packet pickup, standing on the sidelines cheering, or directing traffic at an intersection, I always leave an event with a smile on my face from having interacted with runners and other like-minded volunteers. And it was after working the Cabin Fever Reliever run with friends on Saturday, with renewed joy in my heart from having done so, that I saw a sign on the back of a van window that asked this question, “How can you change the world?” The answer was on the other side.... “You can love!” “Oh yes,” I thought to myself upon reading the timely message. “Loving God and loving others, which was the answer to the question posed in Mark 12:28, is indeed the only way we can change the world.”

And you know, when it comes to love (and isn't this a great day to talk about love?), can you just imagine if each and every believer heeded the two commandments Jesus said were the greatest of all? To love God with all our hearts, souls, minds, and strength and then to love others as ourselves? Keeping in mind then that the biblical definition of agape love is sacrificial, regards others above self, gives first and expects nothing in return, one way we love others as ourselves as commanded is when we give of ourselves to not only meet their needs but to express genuine care and concern for them in ways that go above what is expected or even deserved.

So knowing that love has the power to change lives, make sure to do your part my friend. Love God with all that you have and put the needs of others above your own. Look for opportunities to serve and do it as often as you can, knowing that the love you show a friend or stranger just might inspire them to pass that love on, creating a ripple effect that could indeed change the world. 

Heavenly Father, thank You for reminding us that there are opportunities all around us to share the love of Christ with others by serving to meet their needs. Lord, give us a heart so focused on You that we can't help but love in a way that is contrary to the way the world loves and is the type of love that will cause others to seek the One that inspires it. It's in your precious name we pray Jesus. Amen. 

Happy Running!!!

Tell the people

“So the woman left her water jar and went away into town and said to the people, “Come, see a man who told me all that I ever did. Can this be the Christ?” They went out of the town and were coming to him.” John 4:28-30 ESV

“Hi Melissa. Can you tell me what layers you wear when you go running in the snow? I’m always interested in seeing if other people have info on warm layering clothes for outdoor exercise” was the message I received from my longtime friend, Theresa, last week. And of course I was more than happy to tell her about the amazing joggers I had recently discovered (something I had shared with all the girls in my running group as well), even sending her the link. And sure enough she loved them! “ Ok, these joggers are amazing, so soft,” she messaged me a few days later. “ I love them. Thanks for the suggestions.” Smiling as I read her reaction, I couldn’t help but message back. “You are so welcome! Can you just imagine if people shared Christ the way we talk about our clothes?? He is much better than a pair of joggers LOL” to which Theresa responded, “ Yes, absolutely...God is good!“

And you know, God is indeed good; a fact much more worthy of sharing than how warm a pair of jogger pants are right? Sadly though, a great majority of Christians aren’t telling others about Jesus because they don’t feel qualified. But let me assure you... every person who has experienced the saving grace of Jesus Christ is not only qualified to share the Good News but is commanded to do it. Something that’s as easy as telling someone what Jesus has done for you. Consider the woman at the well. She certainly wasn’t “qualified” to preach to others but simply said, “Come, see a man who told me all that I ever did.” She merely told the story of what Jesus had done for her which caused many to believe immediately and many more to come to Jesus and believe upon hearing the words He spoke. 

So resist the urge to keep your story to yourself my friend. Our testimonies were meant to be shared because they have the power to inspire the lost to come to Him and to hear His words and be saved.

Heavenly Father, thank You for the simple reminders that our “suggestions” have the power to influence another person to act. Knowing that Lord, help us to be bold in sharing our testimonies and the reason we can now declare with confidence that “God is good” and how anyone can acquire that same confidence by accepting Jesus as their Savior. It’s in your precious name we pray Jesus. Amen. 

Happy Running!!! 

The Lord tests the heart

“Fire tests the purity of silver and gold, but the LORD tests the heart.” Proverbs 17:3 NLT

On January 24, Runner's World published their annual "Best Running Shoes" report for the year. For 2022, they listed the 33 top models they deemed best for the road, trail, and race day. But before doing so, Runner's World gave a look into how the shoes were tested to deem them of being worthy of inclusion in the coveted list of "Best Running Shoes." Runner’s World has the most comprehensive running shoe testing process in the industry. We work with more than 250 local runners of all abilities, ages, and sizes for real-world wear-testing on paved roads, dirt paths, and rocky singletrack. After a month of running more than 100 miles in their respective running shoes, our testers report back their findings on features like fit, comfort, performance, and ride. While they’re putting miles on the shoes, the same models undergo a battery of mechanical tests in our RW Shoe Lab, where we objectively measure each shoe’s cushioning, flexibility, sole thickness, and weight. Our test editors combine their own experience in the shoes with data from the lab and feedback from our wear testers to create reliable, useful reviews of every pair we run in.

And you know, when it comes to being tested to prove reliability, the Bible tells us that the Lord tests our hearts. And He does this by allowing us to experience various trials and temptations to determine whether our faith is real. You see, the way you and I handle adversity reveals the truth about what’s in our hearts. I mean it’s easy to love, follow and trust God when times are good right? But how about when times are bad or even downright ugly? When we get injured or receive a dire diagnosis? Or when the washer goes out and we have no means of replacing it? Or when a child goes down the wrong path, a parent dies, or a spouse walks out the door? These are just some of the things that will test our hearts. Each day is seemingly filled with a million other things that might cause us to abandon the faith. 

So don’t fret when you’re facing misfortune, suffering, afflictions, or difficulties my friend. The same God that is with you in the good times is the very same God that will be with you in the bad times. Keep the faith and trust Him to work out every situation for your good. Doing so will be the test that proves your heart is pure and your faith is real.  

Heavenly Father, thank You for reminding us that each and every one of the trials and tests we will face in life serve a purpose. Cause us to remember this Lord so that we would not be tempted to give up or bow out when times get tough but to press on to the finish line knowing that each step we take in the face of adversity makes our faith stronger and proves our devotion to You is real. Help us to keep the faith at all times Lord so that others might be inspired to do the same. It’s in your precious name we pray Jesus. Amen.

Happy Running!!!

BASS PRO MIDWEEK MOTIVATION - Get out of that rut

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 many runners are finding themselves in today... a running rut. Whether it be from the cold, the snow, the ice, the long days of winter, or any other reason, a lot of once-motivated runners are finding it hard to find the energy to lace up their shoes and get out the door. 

But there is hope on the horizon! Spring will be here in 39 days!! Until then, check out these 12 tips women's Running says will help get you out of your running rut and what I had to say about them based on personal experience. But keep in mind as you do that just like in life, running has it's ebbs and flows, it's highs and it's lows. I've been consistently running for more than two decades and can tell you that I've had my fair share of running ruts. I didn't let them keep me down though and neither should you! So take your feelings in stride (literally), own that they are real and then grant yourself some grace, take a few deep breaths and remind yourself what a gift running is. Now smile... try a few of these tips and get back out there!!

1. Buy some new running gear. Duh. A new GPS watch, a shiny running vest or some new kicks… these are great excuses to force yourself out the door. I mean obviously you have to try them out some how! My favorite thing to get motivated is buying a new pair of running shoes (HOKA for this girl). Leave them in the box if they don't immediately inspire you to get out the door and imagine them taunting and daring you to take them out for a try. And if you need an extra incentive, buy some new supplements, gels, hydration powders or headphones. 

2. Go shorter and faster. For some runners, racing the same distance over and over is awesome, but it can begin to feel like a scene out of Groundhog Day. As you’re setting your goals for the New Year, include a variety of race distances. I couldn't agree with this more. Add a few goals with that as well like getting a PR on the 5k or 10k distance. Believe it or not, the added speedwork will help you gain endurance for those long runs and races. 

3. Buddy up. Research has shown that social exercise not only inspires you to run longer, but you’ll also push harder within a group environment. If you’ve been a lone wolf, consider heading to your local running store, gym, or find running club meet-up. And you know I'm a firm believer in this one! If I had a dollar for every runner that ran farther or faster because they had a group of friends encouraging them, I think I could buy a Starbucks every single day of the rest of my life. 

4. Schedule a runcation. If you normally just run in your neck of the woods, schedule a race in a new destination. This is a great way to combine your vacation (or give you an excuse to take one) with a race. So for someone who has rarely taken a vacation that hasn't revolved around a race, this one is a real motivator. Imagine your family going with you to cheer you on. Does that motivate you or what? And how about the thought of being in a hotel the day after the race with access to a pool? Some tepid pool work will exponentially speed up your recovery. That makes it a win-win right? 

5. Join an online Challenge that you can invite your friends to. A big number of runners in my circle are doing the Taji 100 challenge right now with a goal of logging at least 100 miles in the month of February. Challenges like this are one of the fastest ways a person can get out of a running rut. They put the fun back in running and can get you off the couch faster than most anything. I mean you don't want to let your friends down right?

6. Put together a new training plan. Training plans really get me excited to run. I love checking off my runs each day and I feel like a major chump when there is a hole in my training calendar because I flaked out.  While training plans are not my thing, as a running coach I know they are invaluable for keeping a person motivated. So if you don't have one, make one. Do an internet search and familiarize yourself with what goes into making a good training plan. And if you want to make it easier on yourself, hire a running coach. 

7. Run naked. Not literally though.  Ditch the GPS watch. This will remove the focus on time, pace and distance. and allow you to run freeeeeeeeeeeeeee. I agree! This is a great suggestion. This is a great suggestion on so many levels. Ditching the watch will not only allow you to run with abandon, it will help you better stay in the moment and be mindful of the time you have right now. Run naked as often as possible,

8. Pick a Goal Race. Sometimes it is easy to fall into a rut if you are not training for something. Pick a goal race, and it doesn’t have to be a big one. A local 5K can be just as strong a motivator as a marathon. Once again, this something I strongly suggest. And if your goal race is a long one, pick some races to do to help you get there. Stepping stones can keep you motivated. 

9. Raise some mo-nay. Another way to add purpose to your running is to fundraise and run for a cause. Knowing that your miles will make a difference for someone can be a huge motivator. There are so many non-profit races that go towards charity that you shouldn't have a problem finding a race that will allow you to run for a purpose. 

10. Change it up. Maybe your lack of desire comes from boredom. Do you run the same route or collection of routes all of the time? That can get old. Schedule a run where you drive to a new location- run on a trail, along the ocean, or head to the track and run a few laps there. Who knows, you might find some hidden motivation along those trails. And don't forget about aqua running!! This is my fave. Get yourself some cordless earbuds and catch up on some movie watching or listen to a podcast while you're in the pool letting the water work its' magic. 

11. Hit the gym. If your rut is a result of over training, an activity change can be helpful. Try something new- a group class, Yoga, spin, Pilates- all of these (along with many others) will help build strength while you’re not running and give you the mental break that you might need. Concentrate on stretching and strengthening those muscles that are typically neglected (hamstrings, hip-flexors, core). 

12. Go streaking. Again, not literally. Signing up for a RunStreak with Runner’s World, or the US Running Streak Association (yes, that is a THING) can help shift your focus towards consistency. Many online challenges provide a community and with it accountability- it might be exactly what you need to get your mojo back. The interesting thing about streaking is, the more you do it the more motivated you are to not quit. I mean, think about it. If you've kept up a streak for 432 days, you don't want to skip day 433 and go back to day one right? 

So there you have it friends. Running ruts are no fun and they require work to get out of them. But let me tell you, it's so worth the effort. You don't want to be one of "those" runners who skips one workout, then another, and then just one more and then finds him or herself not having logged a mile in weeks, months, or even years. I've seen it happen and it always leave the runner with a lot of regret. And you know what I always say about regret... it makes a very hard pillow. So make the effort to climb out of that rut today so you can get to training and join your friends at some of those Spring races coming up!! 39 more days!! Who's excited???? Happy Running!!!

Love and pray for them

“You have heard that it was said, ‘Love your neighbor and hate your enemy.’ But I tell you, love your enemies and pray for those who persecute you,” Matthew 5:43,44 NIV

On February 06, The Oregonian published a story headlined, "Portland runner, healthcare worker fatally shot on mother’s birthday: ‘He was a true Northwest person’" Jeff Ramirez, they reported, had just wrapped up an afternoon run at Mt. Tabor Park with his beloved husky, Azul, and was heading to his Northeast Portland home to spend time with his mother on her birthday when the day of celebration turned tragic, his family said. The healthcare worker, runner and avid outdoorsman was in his pickup truck when a bullet zipped into the cab and struck his torso Wednesday. Ramirez, 35, died behind the wheel of his Honda Ridgeline along busy Southeast Stark Street near 119th Avenue just before 4 p.m., according to relatives and police. The burst of broad daylight gunfire also wounded another man, who authorities found a block away. “It’s just so stupid and senseless,” Thomas Smith, a cousin of Ramirez, told The Oregonian/OregonLive on Sunday. “We are absolutely destroyed.” Days after the fatal shooting — one of 12 homicides to occur in Portland this year, including four in the last week — Ramirez’s loved ones remain heartbroken and baffled by what they believe to be a random act of violence, Smith said. Police have disclosed few details, including whether Ramirez and the wounded man knew each other. Meanwhile, the shooter or shooters remain at large. “We have next to no information,” Smith said in a telephone interview. “It’s frustrating."

And you know, stupid and senseless acts like this, acts of violence that were predicted in the Bible and will continue to increase in both severity and number, are indeed very frustrating and beyond heartbreaking to say the least. But rather than react as the world does by hating the offenders, labeling them as enemies and wishing them harm, we as believers are called to love them and to pray for them instead; something that is completely contrary to what comes natural. And we do this so that others will see the love of Christ in us, the love Jesus displayed when He died for us while we were still sinners, and come to seek Him because of it. 

So resist the urge to hate those who have wronged you and to love only those who love you back my friend. “Love your enemies and pray for those who persecute you” instead, keeping in mind that many of those who oppose Christ have never heard the Gospel... the Good News that literally has the power to change their hearts. This is the only way you and I will ever win the lost to the foot of the Cross. 

Heavenly Father, thank You for warning us about the difficult days that are ahead of us. Cause us to stay faithful, to stand strong, and to remain courageous during these times Lord so that we might not shy away from our mission to make disciples of all nations. Help us to love others as You do Lord and to forgive them as You do so that they might see what real love is and be drawn to the One who inspires it. It’s in your precious name we pray Jesus. Amen. 

Happy Running!!!

Sleep with your boots on

"For we are not fighting against flesh-and-blood enemies, but against evil rulers and authorities of the unseen world, against mighty powers in this dark world, and against evil spirits in the heavenly places." Ephesians 6:12 NLT

After reading my dear friend Jamie's Facebook post about losing her friend Tyler to a drug overdose, a young man two weeks shy of his 28th birthday who Jamie described as being "special" and "like a little brother to her," my heart not only ached for her and for the family he left behind but my spirit was exceedingly grieved and outraged at this senseless death—a feeling that was shared by Jason Sheffield, another one of Tyler's friends, who wrote, "We have lost so many brothers and sisters to the adversary. These losses break my heart and rend my soul to the core. These losses also stir something savagely holy in me! These deaths stoke a holy inferno of fervency and urgency to make our Savior and Redeemer known to every single person I come into contact with! Brothers and sisters in the faith, join with me in assaulting the enemy’s kingdom and his plans to steal, kill and destroy us by sending a barrage of prayer artillery at the devil and his camp!! We are front line soldiers in Christ’s army!! Let’s sleep with our boots on and ALWAYS stay ready to do battle!!" 

And you know, you and I are indeed front line soldiers in Christ's army. But we aren't fighting against an enemy we can see "but against evil rulers and authorities of the unseen world, against mighty powers in this dark world, and against evil spirits in the heavenly places." And you can be sure this is not a battle for the weak or the faint of heart but a battle for those who are willing to drop to their knees and fight the enemy in prayer. Which is the very reason that, as Jamie and I later discussed, we would all do well to pray "break my heart for what breaks your's Lord" each and every day. You see, it's only when you and I love others the way our precious Savior does, when our hearts are completely broken and our souls are rended to the core for them, that we can develop the "holy inferno of fervency and urgency" needed to pray as we should and fight the battle against our adversary the devil with all our might. 

So ask the Lord to break your heart for what breaks His my friend, and to give you an urgent, compelling, and pressing desire to make our Savior and Redeemer known to every single person you come into contact with. And then, like a good soldier, stand strong in the Lord and in His mighty power.  Sleep with your boots on and ALWAYS stay ready to do battle! 

Heavenly Father, thank You for reminding us that we are in an all-out war each and every day with the devil who is out to devour us. Lord break our hearts at the thought of this. Strengthen our resolve and determination to share the Good News wherever you call us to Lord without fear, without restraint and without pausing for even one moment. Lord remind us that our time is short, that You are coming back, and that we must continue working to lead the lost to You right up until the time we hear that trumpet sound. Wake us up Lord. Wake us up! It's in your precious name we pray Jesus. Amen. 

Happy Running!!!

Pray for workers

"He said to his disciples, “The harvest is great, but the workers are few. So pray to the Lord who is in charge of the harvest; ask him to send more workers into his fields.'" Matthew 9:37,38

On February 02, the Times Observer posted a story with the headline, "Hard work helps local runner join exclusive club." The writer then gave these statistics to show just how "hard" Jim Roberts had to work to become became the 145th person to run a marathon in each of the 50 states with a finish time for each race under four hours: Less than 1 percent of the American populace has run a marathon. About 1,700 people have run a marathon — 26.2 miles — in each of the 50 states. The number to run a marathon in each state with a finish time under four hours? Less than 150. And you can just imagine why the number of people to complete that amazing feat is so low... it takes hard work; hard work that nearly anyone can do (not sub-4 hour, but 50 marathons) but not many are willing to do. His marathon advice is that there’s “no substitute for putting in the work." And for people who think completing a marathon is out of their reach, Jim said, "Start slow, stick with it, expect road bumps. Keep plugging away. Keep making progress. Certainly anybody can run a marathon, can finish a marathon, truly.”

And you know, when it comes to being part of a small group of individuals willing to work hard, Jesus told his disciples that the harvest was great but the workers were few. He then told them to "pray to the Lord who is in charge of the harvest" and "ask him to send more workers into his fields.'" You see many people in our world are looking for hope and would accept Jesus as their Savior if only someone would go out and tell them about the blessed hope found only in Christ. But even the hardest working of evangelists is limited by time and space. Hence the reason every hard-working missionary (and we are all called to be missionaries) must pray that more people would join them in the mission of sharing Jesus with the lost. 

So be willing to work hard to fulfill the Great Commission my friend. After all, every one of us is called to do our part. But don't stop there. Pray that the Lord would send brothers and sisters who are committed to working hard to join you in the "fields." After all, as Helen Keller wisely said, "Alone we can do so little; together so much." 

Heavenly Father, thank You for giving us all a clear-cut mission. Help us to not only work to complete it with all our might but to fervently pray that others would feel this same urgency to get out into the fields, the streets, the neighborhoods, and the entire world to share the Good News with the lost. It's in your precious name we pray Jesus. Amen. 

Happy Running!!!

We must speak up

"Have nothing to do with the fruitless deeds of darkness, but rather expose them." Ephesians 5:11 NIV

In an article published yesterday by the Daily Mail, it was reported that Team USA runner Cynthia Monteleone says she was told to 'keep her mouth shut' after raising concerns about competing against a trans athlete in 2018. Cynthia Monteleone, 45, is one of the US' foremost Masters athletes and a world champion in the 400m, but yesterday revealed her own team told her not to complain about having to compete against trans competitors. In an interview yesterday on the eve of National Girls and Women in Sports Day, the Hawaiian-based runner hit out against the 'grossly unfair' rules allowing trans athletes to compete alongside biological females and recounted how she felt facing a trans athlete during the 2018 World Championships in Malaga, Spain. Monteleone still managed to beat transgender competitor, Yanelle Del Mar Zape of Colombia, but claimed Team USA officials later insisted: 'for your own safety you should probably keep your mouth shut,' before she could make a complaint. 'Words can't describe how I felt walking up to that starting line in Spain next to a biological male-bodied athlete,' the Hawaiian track star told Senator Marsha Blackburn (R-Tenns) during a Facebook live stream on the Senator's page 'Unmuted with Marsha' yesterday. 'I don't believe in keeping quiet about something that is so grossly unfair. With the policies that have been given, they are excluding female athletes — biological females.'

And you know, when it comes to speaking up about policies that are not only 'grossly unfair' but totally against what the Word tells us is good, right and true, you and I are not called to keep quiet about but to "expose them" for what they are. You see, when you and I stay silent about "the fruitless deeds of darkness" that are taking place all around us, our silence is interpreted as approval; something that is totally unacceptable if we are to change the world for the better. God needs people who will take a stand for what's right; to call out the individuals and organizations that are responsible for 'grossly unfair' rules, practices, and policies and to defend the rights of those being harmed, abused, or treated unfairly. 

So don't be afraid to speak up for what you know is good, right, and true my friend. It's just not an option for a Christian to stay silent. Take a stand for what you believe and know that your efforts will be rewarded. 

Heavenly Father, thank You for your Word that clearly tells us what is right and what is wrong. Lord please remind us that there's no gray area there and that we are not called to be silent about the injustices this world is currently promoting. Cause us to be bold in speaking up for what is good, right and true. It's in your precious name we pray Jesus. Amen. 

Happy Running!!!