Wait for restoration

“ At this, Job got up and tore his robe and shaved his head. Then he fell to the ground in worship and said: “Naked I came from my mother’s womb and naked I will depart. The Lord gave and the Lord has taken away; may the name of the Lord be praised.”( In all this, Job did not sin by charging God with wrongdoing.” Job 1:20-22 NIV

In an article titled, "Devon Allen Cut By Philadelphia Eagles" published by Runner's World on Monday, the writer said: It’s another disappointment for Allen after being controversially disqualified from the World Athletics Championships 110-meter hurdle final for a false start. “Track and field is so difficult, because you train all year for one competition that lasts 12, 13 seconds,” Allen said after the race on July 17. “And that’s that. Your identity is based all on that one competition which is frustrating. It happens. I’ll learn from it. Make sure I react not as fast next time.” Sources report that Allen will have a good chance of making the Eagles’ practice squad even though he didn’t make the 53-player roster. He showed flashes of greatness, which included the aforementioned touchdown run and 4.35 40-yard dash on pro day. Regardless of what happens, NBC Sports reported that he plans to return to the track next season.

And you know, when it comes to keeping hope for a future after experiencing great loss and disappointment in the present, the Bible gives us the story of Job. After losing everything he possessed in just a matter of moments, Job took the time to express great sorrow before acknowledging that everything he had belonged to God to do with it as He pleased. This acceptance of God’s sovereignty and full submission to His will then led Job to declare, “May the name of the Lord be praised.” In all this we are told, Job stayed faithful, never questioned God’s goodness, and was eventually restored beyond what he could have imagined. .

So if life has seemingly gone from bad to worse for you today my friend, hang in there. If you are a child of God, there is always a reason to be hopeful because God is always good and He is always working things for the good of those who love Him. It may not happen overnight but you can be sure it will. 

Heavenly Father, thank You for the example of Job that we can look to when we are going through tests and trials. Remind us that no matter how things might look through human eyes, You are always on the throne working all things for our good. Cause us to understand this fully so that at all times we too will declare, “May the name of the Lord be praised.”  It’s in your precious name we pray Jesus. Amen. 

Happy Running!

BASS PRO MIDWEEK MOTIVATION - Make preparations to have fun

Hello runner friends!

Welcome back to the Bass Pro Fitness Series

MIDWEEK M😊TIVATI😊N blog!

Now let's get started by talking about being prepared for race day, keeping in mind that there's more to being ready to step up to the start line than putting in the miles. That is, if you really want to enjoy the entire experience. What exactly do I mean by that you might be wondering? Well, as someone who has run nearly 100 marathons and countless halves and ultras, I'll tell you that the whole race weekend can be fun if you plan ahead.

So if you're participating in the official Bass Pro training groups, you're going to learn everything you need to know to get from the start line to the finish line, whether you're running 13.1 miles or 26.2. But that doesn't mean you won't be anxious, especially if it's your first marathon or half. In an effort to ease that anxiety, here are just a few extra tips in no specific order that I hope will help to make your Bass Pro Fitness weekend the best that it can be. 

1. Lay out the clothing that you will wear the night before including placing your race bib and safety pins with your clothing. Do not wear a new outfit for the race — 26.2 miles is a long way to run if something is chafing you. A clothing tag can become a painful enemy very quickly. *if you're traveling with younger children or people you don't want to wake up, put these items in the bathroom so you can easily slip in and out without disturbing anyone.

2. Do not wear new shoes in the marathon. Wear a pair that you have worn during a few long runs (as long as they did not create any problems). Remember, nothing new on race day ever!

3. Be prepared for anything. Fill a gym bag with your essentials and pack a few extra items like a comfortable outfit to wear home, extra pair of socks (a long pair of socks with the toes cut out can double as disposable arm warmers), hat or cap, anti-chafe cream and diaper rash cream for post race chafing. Check the weather conditions before you leave. 

4. Arrange to have dry clothes at the finish line and a pair of flip-flops or sliders. As you can imagine, your feet are going to be sore after pounding the pavement for 13.1 or 26.2 miles. Letting your feet air out and giving your toes some wiggle room is a totally underrated experience. Personally, I consider this a "reward" after every long run. And another great way to reward yourself? Wear your race shirt home AFTER you've earned it. It makes putting it on all the sweeter. 

5. Plan to hang around for a little bit. While there may be no better feeling than crossing the finish line on race day, watching others do so comes in a very close second. Cheering on the other runners is a totally underrated pleasure. This is something I began doing many years ago and it always brings a smile to my face.  

6. Don't spend hours on your feet at the race expo. Despite all of the vendors, it's important to save your legs for the next day. 

7. By now you should have perfected your routine you used before your long runs. This is the same routine you should use the night before the race. Eat the same meal at the same times you've practiced, and make sure you're well hydrated.

8. Plan when you will leave, how you will get to the race, and where you will park. You don't want to fear getting lost or being late prior to the race. You'll have enough anxiety as it is. Plan every detail of your morning from waking up, to dressing, to getting out the door and to the start line. 

9. In addition to water, Bass Pro will have gels and electrolyte drinks on the course. If you haven't practiced using these products during your long runs, don’t use them on race day. Even small differences in sugar concentration can cause stomach upset during an event. Bring your own supply that you practiced with on race day. 

10. Review the map of the course and find the locations of water stops, aid stations, and portable toilets so you can plan accordingly. Also, plan for your family to meet you at various spots on the course. You'd be surprised at how powerful a friendly high-five or hug can be in raising your spirits. 

11. No matter what the temperature is when you get up, chances are that it will increase during the race. You'll generate a lot of heat while running but it will most likely be cold at the start. You might want to wear old clothing that you can discard once you are warmed up (I buy used jackets, sweatshirts and bathrobes at the thrift store for this very purpose). Don't worry... the volunteers will pick up the items but it's always kind to leave them in a convenient spot (like at an aid station or a mile marker).When you discard things though, be careful not to throw them in the path of another runner.

12. Arrive at the start expecting to find a line at the portable toilets. Since you have time to spare, don’t be stressed but get in line just in case. Head to the start about 5-10 minutes before race time and put yourself in an appropriate spot in the pack. The start of races is crowded and fast (especially the closer you are to the lead runners) so be ready. Don't take off too fast!  The pack will thin out quickly, and a slow start will give you a chance to warm up your muscles and get motivated mentally. And a word for the wise... you can always make up for starting off too slow, but you can rarely recover from going out too fast. Start slowly!!

13. Enjoy the race. Smile for the people taking photos and videos, sing out loud, thank the volunteers, and wave to the fans as you run by. You'll enjoy yourself so much more! Make it your goal to finish with a smile on your face by keeping this in mind... you don't HAVE to do this. You GET to do this. Repeat that as often as you need to... I don't HAVE to do this, I GET to do this. 

14. After the race, drink lots of water. Even though you drank during the race, you'll still be a little dehydrated and you'll need to flush your kidneys. Replenish carbohydrates quickly. There's a two-hour window following a hard effort during which absorption of carbohydrates may be enhanced. If you can't eat them, then drink them via chocolate milk or another protein drink (protein mixed in improves recovery). Don't  choose anything extremely high in sugar or fat, it will cause stomach upset.

15. Keep moving that day. This will diminish a lot of the post-race stiffness. Stretch gently.

16. Don't plan on running during the week after the race. Walking, swimming or cycling at an easy pace will work well and is highly encouraged as it's active recovery. You may find that a massage is helpful for post-race stiffness as well. When you resume running, start easy — 30 minutes three to four times per week — and increase gradually from there.  

17. Start planning for your next marathon. For real! Review your training and your race day performance; determine what worked well and what presented a problem. Adjust your training schedule accordingly. Experience is always the best teacher. 

18. Allow your body to recover. An extreme endurance event like a marathon is incredibly stressful on the body. The body needs the rest; otherwise, problems such as injuries, fatigue, decreases in performance and immune suppression can result. One more thing... watch out for symptoms of what I refer to as Post Marathon Depression Disorder (PMDD). They include sadness, lack of motivation, and a "what am I gonna do now?" questioning attitude. This is completely normal since you just spent 10-16 weeks training for an event that's now over. See number 17!

19. Last but not least, share your accomplishments with others. Post those finish line photos and proudly hang up that medal where you friends and family can see it. After all, you're earned it!!

So there you have it friends. Those are just a few things you can do to make your Bass Pro Marathon/Half experience unforgettable. But whatever you do along the 13.1 or 26.2 mile course, have fun! For real! Life is short so don't take it too seriously. Run happy, count your blessings along the way, and be thankful that you can do something that most people can only dream about doing. 

Happy Running!

Consider it a privilege

“For you have been given not only the privilege of trusting in Christ but also the privilege of suffering for him.” Philippians 1:29 NLT

In an article titled, "How to Stop a Black Toenail From Ruining Your Runs, published by Runner's World recently, the writer said, "Black toenails in runners are often caused by repetitive trauma, which can result from running or from wearing any type of ill-fitting footwear. Keeping your toenails short, sizing up a half size in shoes, or wearing a thinner sock can help prevent black toenails from occurring in the first place. In mild cases, no treatment is needed, and the black nail will simply grow out. But if you’re in a lot of pain, your doctor can drain the blood from your nail, which relieves the pressure." The writer went on to explain that black toenails are both a bane (a cause of great distress or annoyance) and a badge of honor to runners; something that I can certainly attest to. I've not only celebrated losing toenails but so have the majority of my friends because it means we've done something most people will never do.. completed a lot of double digit runs and willingly endured a lot of suffering.

And you know, when it comes to suffering for an honorable reason, Paul told the church at Philippi that they had not only been given “the privilege of trusting in Christ but also the privilege of suffering for him.” These are privileges that you and I were given as well when we accepted Jesus as our Savior. In fact, this special right to suffer for the cause of Christ means we can and should willingly consider the hardships, temptations, and persecution we will encounter and be called to endure in our service to Him as “badges of honor” to be celebrated.

So commit yourself to serving the Father with all you have my friend. Then smile when you experience ill-treatment, hostility, oppression, and abuse for the cause of Christ, knowing what an absolute honor it is to trust Him and to suffer for Him.

Heavenly Father, thank You for reminding us that it’s a privilege to experience persecution for your Name’s sake. Cause this knowledge to spur us on to fulfill the calling You have placed on our lives Lord with no fear of the consequences. It’s in your precious name we pray Jesus. Amen.

Happy Running!

Kindness makes you a better witness

“But the fruit of the Spirit is love, joy, peace, patience, kindness, goodness, faithfulness, gentleness, self-control; against such things there is no law.” Galatians 5:22-23 ESV

In an article titled, “Here’s how kindness will make you a better runner,” published by TrailRunning magazine recently, Renowned ultrarunner, coach and co-author (with his wife, Megan Roche) of The Happy Runner, David Roche, said, “Most of us feel far more comfortable talking to strangers on a trail than we would on a street. If you see someone struggling a little out there, you’ve probably been in that situation yourself, and you have some empathy for them. That person you stopped to give a high-five to mid-race when you noticed them struggling hits the finish-line all smiles and tears, and you’ll feel their success like it’s your own. Roche explains that by building your running community, you will tend to be more process-focused and less results-focused (which will, in turn, help you run faster).” Roche summed up the concept of being a beacon of cheer when he said: “Spread the love, because life is too short and uncertain and scary to spend it alone, withholding affection.”

And you know, extending kindness will not only make us better runners, but will make us better witnesses for Christ as well. Think about it. In an age marked by selfishness, impatience, and meanness where everyone seems to be out for number one, patience and kindness (which go together) seem to be in very short supply. Which is the very reason, when kindness and patience are displayed—to someone who doesn’t expect it, may not be deserving of it, and can never repay it—it can have such a profound effect on a person and leave them wondering, “Why was that woman or man so nice to me? What sets them apart to behave in such an unusual way?”

So practice kindness and patience at every opportunity my friend. Look for ways to be the hands and feet of Jesus in your day-to-day life and strive to display ALL the fruits of the Spirit at ALL times so that people would be drawn to the One who can take hearts of stone and replace them with hearts of flesh.

Heavenly father, thank You for your presence in our lives. Thank you for the Holy Spirit who lives inside us and allows us to behave in ways that are contrary to the flesh. Help us to take up our crosses daily and to deny ourselves so that we would be set apart from the world Lord. We ask that You open up doors for us to be your hands and feet today so that we could draw the lost to the foot of the Cross. It’s in your precious name we pray Jesus. Amen. .

Happy Running!

All will be made known

“There is nothing concealed that will not be disclosed, or hidden that will not be made known.” Luke 12:2 NIV

In what should be a shocking story but sadly isn’t because it’s become so commonplace, it was reported recently that UK Athletics coach, Toni Minichiello, was banned from coaching for life for ‘sexually inappropriate behaviour’ and faces 530 allegations of unwanted touching of athletes, bullying and emotional abuse over a 15 year period. The 56-year-old was suspended earlier this week following an investigation into complaints made by a number of female athletes who have chosen to remain anonymous. The investigation took statements from 30 witnesses on complaints regarding sexually physical behaviour, aggressive behaviour, inappropriate comments, bullying and emotional abuse. It found 11 charges proven, including allegations that Minichiello touched two athletes’ breasts and that he made another athlete sit in the corner with a dunce cap on. Minichiello has denied the charges made against him, claiming UK Athletics handled the investigation ‘unfairly’ and it was ‘one-sided’.

And you know, no matter now many times a person denies their wrongdoings or how hard they might try to hide their transgressions, the Bible tells us that “ There is nothing concealed that will not be disclosed, or hidden that will not be made known.” Which means that God sees all and knows all. He sees everything that we do, hears everything that we say and knows every one of our thoughts and motives. So while you and I might seemingly ‘get away’ with our sin now, we will one day answer for it at the judgement seat of Christ. Everyone will, regardless of whether they believe in God or deem it ‘unfair’ or ‘one-sided.’

So knowing that our actions will one day “be made known,” let us vow to live in such a way now that we have nothing to hide from God or those around us. Let us live in such a way that we would come out ‘clean’ under the most tedious of investigations.

Heavenly Father, thank You for being a God who judges with all fairness and merits out the fair consequences due for our actions. Help us to remember that nothing we will ever do is hidden from your sight and that one day, everything will be made known. It’s in your precious name we pray Jesus. Amen.

Happy Running!

Heed the red flags

“A prudent person foresees danger and takes precautions. The simpleton goes blindly on and suffers the consequences.” Proverbs 27:12 NLT

In an article posted by Runner’s World recently, the question many new runners ponder was asked. “How can you tell when it’s time for new shoes?” In response to that, the writer said: If you haven’t been keeping track of your current pair’s mileage, Sika Henry, a Virginia-based tri-athlete, recommends inspecting their appearance from top to bottom. Check to see if there are holes forming in the mesh upper, the foam looks deflated/lopsided, or the once-grippy tread is starting to disappear. “Some tell-tale signs of a worn-out running shoe are when the design or pattern of the outsole begins to disappear,” she said. “This usually occurs in the same place for all of my shoes—the soles wear thin around the outer edge because I overpronate.” In addition to keeping an eye on the condition of the shoe, Henry also suggests paying attention to how your body feels during and after a run. “When I start feeling aches and pains in my knee and hips, that is a red flag that my sneakers most likely need to be replaced.”

And you know, when it comes to heeding red flags aka warnings of danger, the Bible tells us that “A prudent person foresees danger and takes precautions, but “the simpleton goes blindly on and suffers the consequences.” Which means that the wise person takes notice of the uncomfortable, nervous, and skeptical feelings they are experiencing about a person or situation—acknowledging that it’s the Holy Spirit saying, “Watch out, there’s danger ahead!” You see, God is our faithful guide and our loving counselor who has promised to lead us through life and to be with us in every season. In His great goodness and mercy toward us, He gives us red flags in our hearts if something or someone ahead will bring danger or destruction so that we can avoid it or them. 

So be the “prudent person” and pay careful attention to the Holy Spirit’s prompting to do this or to avoid that my friend. And remember…God isn't trying to keep you from having fun but working to keep you on the right path so that you will not only “avoid the consequences” of going astray—consequences such as pain, heartache, and wasted days—but so that you can live out your God-given purpose with no hindrances.

Heavenly Father, thank You for giving us the Holy Spirt to dwell within us and guide us. Help us to recognize the Spirit’s promptings Lord but, more importantly, cause us to heed and obey them so that we can avoid the consequences that comes from going blindly on in disobedience. It’s in your precious name we pray Jesus. Amen.

Happy Running!

BASS PRO MIDWEEK MOTIVATION - Help others do hard things

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, in the words of Karen Olson, hanging around “people who make hard things look easy and still give support and encouragement to others for their accomplishments” can motivate us to not only attempt hard things but to help us get them done. And why, if you are a person who makes doing hard things a way of life, you should use every opportunity you have to inspire others to do them as well and to then pass the baton. 

So over the weekend after we had a little wedding in Waynesville on Friday night (yes it was mine, yes it was running-themed, and yes it was epic!) The next day, I was then blessed to direct the third annual Bad Dawg Ultra that had several ultra distances from the 50k to the 100-miler to choose from. And as you can only imagine, there are always amazing stories of perseverance behind every finish line photo. And this year was no exception. There were several finishes that were noteworthy not only because they were hard earned but because they were a first. Here are three of them... Karen Latham Olson signed up for the 50k and ended up completing 50 miles for the first time with the help of some amazing friends. Jozie Ann showed up to complete one 10 mile loop and went home with a 50k buckle after completing 31 miles for the first time. Ask her and she will tell you that it was because of some amazing encouragers that not only told her she could do it but walked alongside her every step of the way! You can bet that her mom, local runner Jill Brockman, was beaming with pride over that one as well! And Amanda Banks was the only female to complete the 100k distance (her first!). Once again, you can ask her what kept her going and she’ll most likely tell you that it was the support of the "crazy community" that got her going and kept her going! After the race, this is what they had to say.... 

I've been thinking all day about what words to use to describe my weekend. Blessed, humbled, inspired, loved, grateful, friendship, family and a whole lot of stupidity are a few that I've come up with. I am so blessed and grateful that God led me to be a part of an amazing community of people who I get to call friends and family. People who make hard things look easy and still give support and encouragement to others for their accomplishments. With a whole lot of that support and encouragement from this crazy community, I slowly gutted out my first 50 mile ultra on Saturday at Bad Dawg. I originally signed up for the 50K this weekend, but ended up deciding I wanted to try to complete the 50 mile (this is where the stupidity comes in). Melissa Martinez-Sharp, Bad Dawg's race director and all around wonderful person, was gracious enough to let me upgrade my entry and not tell me that I was crazy. It was a great day! - Karen Latham Olson

Very painful run with amazing people! First, and possibly only, 100k in the books. I’m dying and I’m going to bed. Lol - Amanda Banks

I have no words (that’s 31 miles if you don’t know). - Jill Brockman (about Jozie’s finish)

So there you have it friends. Find people who inspire you to do hard things and stick around to do them with you. This will not only keep you motivated to make it to the finish line of the Bass Pro Marathon/half but will give you the wisdom and ability to pass the baton on to someone else who is debating on doing something hard. But just don't tell them to do it. Be like the rest of the "crazy community" of runners around these parts and help them get it done. 

Happy Running!

Be ready for the unexpected

“In fact, everyone who wants to live a godly life in Christ Jesus will be persecuted,.” 2 Timothy 3:12 NIV

In an article posted by The Guardian over the weekend, the following was reported: One runner was killed and another seriously injured on Sunday when they were struck by lightning during a nighttime trail race up a Greek mountain, local police said. The two men were competing in the Six Peaks race, which takes place on Mount Falakro in northern Greece, when lightning struck the group of runners. The incident happened at 4am at an altitude of 1,340 metres (4,400 feet). Two fire service rescue squads ascended the mountain from the nearby town of Drama to find one runner, 55, already dead and another, 56, seriously injured. The 22.2-mile race had started at 7pm on Saturday in the village of Pyrgoi, and was scheduled to take place over Falakro’s six highest peaks in Greece, which are all more than 6,500ft high. The writer went on to say that the weather was good when the race started but during the night heavy rain developed and the trail became muddy. By the time the lightning struck, several of the 55 runners taking part had reached the finish line. Talk about how quickly circumstances can go from bad to worse. The runners still out on the course had no time to prepare for the danger that was headed their way.

And you know, when it comes to things that can go from bad to worse, the Bible tells us that a time is coming soon when “everyone who wants to live a godly life in Christ Jesus will be persecuted.” In fact, this is just one of the many things already happening all around the world that Paul told Timothy would signal the beginning of the end days. Thankfully though, these warnings of what to expect in the period before the imminent return of our Savior were written down in Scripture so that you and I could be prepared for the danger heading our way.

So study the Word diligently and commit it to memory my friend. It will not only equip you to battle the dangers ahead but is useful for useful for teaching, rebuking, correcting and training in righteousness so that you and I will be thoroughly equipped for every good work until that day comes. 

Heavenly Father, thank You for giving us the Word that not only tells us that Jesus is coming back but gives us every weapon we will need to stand firm in our faith and fight the battles that are coming before He does. Compel us to study the pages of the Bible like we never have before Lord so that when things go from bad to worse, we will be ready. It’s in your precious name we pray Jesus. Amen.

Happy Running!

Go out and invite them

"'Then the master told his servant, ‘Go out to the roads and country lanes and compel them to come in, so that my house will be full." Luke 14:23 NIV

As I walked slowly down the race chute of the “L & M MARRYTHON” with my father last Friday night, surrounded by dozens of friends, family, and fellow runners I had to smile as I held back tears. “Oh, thank you Jesus. Thank you. You have been so very, very good to me. I am beyond blessed to be marrying my best friend and the one whom my soul loves today. This is a wedding better than I ever could have imagined, made so much sweeter because it's to a man who loves me the way You have called men to love their wives." But you can be sure the wedding celebration didn't end after he and I said, "I do." A great majority of those people who came out to witness this epic event joined us for the intimate reception that followed—where there was fun to be had by all, and where my beloved and I shared our very first slow dance to a song that he and I agreed most certainly was written for just the two of us. Can you believe that all of this fanfare was the result of a few simple social media invitations? But that's the power a sincere invitation has right? 

And you know, when it comes to sincerely inviting someone to do something, the Bible tells us that you and I are called to "Go out to the roads and country lanes and compel them to come in..." Do you get that? It's our job to "go out" in whatever way we can—social media, podcast, canvassing the street, local outreach, street preaching, food pantry, celebrate recovery groups, blog, etc.—to everywhere we can, on every occasion we have (that includes your own wedding or workplace), to share the invitation to everyone we possibly can to accept Jesus in such a way that people will be compelled to do it before it's too late. 

So use "every occasion" that you have to lead others to the foot of the Cross my friend. And don't be afraid to do something a little crazy and outside-of-the-box to do it either. Our crazy running themed wedding was indeed different, but you can be sure that all those in attendance, at the wedding or at the Bad Dawg Ultra race that followed, heard about Jesus Christ in one way or another. 

Heavenly Father, for reminding us that we are to use every opportunity and every means to compel people to follow You. Lord, help us to boldly go out to where we are called, so we can compel the lost to seek You so that heaven would be full. It's in your precious name we pray Jesus. Amen.  

Happy Running!!!

Bad Dawg Ultra

Refuse to dwell on your past mistakes

“Brothers, I do not consider that I have made it my own. But one thing I do: forgetting what lies behind and straining forward to what lies ahead,” Philippians 3:13 ESV

In an article published Monday subtitled “Ultrarunner Amy Sproston was derailed by trench foot after dealing with flooding and wet terrain,” the following was reported: Ultrarunner Amy Sproston’s record attempt at the self-supported Appalachian Trail Fastest Known Time was derailed in July after she encountered flooding and wet conditions. She developed trench foot, a condition where a person’s feet are too wet, causing heaviness and various types of pain. Despite trying different gear, Sproston eventually had to give up on the attempt because of the pain she experienced in her feet. The writer went on to say, “Although Sproston’s attempt was unsuccessful, she is considering a second go around next spring. But, needless to say, she’ll be doing some things differently during round two “Foot care is really important on these long trails, so to have a plan for how to fix problems as they come up, especially with wet feet. That might involve slowing down and taking some down time to let your feet dry,” Sproston said. “With trench foot once it gets beyond a certain point, it’s hard to go back... I’d gone too far to fix it by the time I stopped." 

And you know, although Amy's attempt to make it to the finish line might look like it was a total failure, it wasn't if she uses what she learned from it and goes for "round two." In the Christian race, this means "forgetting what lies behind and straining forward to what lies ahead." In other words, it's refusing to dwell on our past mistakes and the sins that brought us shame and moving ahead to what God planned for us the day we became a new creation and were forgiven from our transgressions--keeping in mind that looking back only serves to take our eyes off the goal and keep us from running the race with endurance. 

So if the guilt over your past sin is still haunting you today, it's time to let it go my friend. For real. It's time to remind yourself that your old life has gone and your new life began the day you accepted Jesus Christ as your Savior. It's time to focus on growing in your relationship with the Lord so that you can live a full and meaningful life that comes only by knowing Him deeply and serving Him with no restraints. 

Heavenly Father, thank You for reminding us that we are not to dwell on the past but to use it as a springboard to become better and run the race with endurance. Lord, if there's someone struggling to let go of the guilt of their past mistakes, I pray today is the day they finally say, "Father, I'm done with carrying this burden around. I choose to believe that I am forgiven today and I lay this down at your feet, never to pick it up again." It's in your precious name we pray Jesus. Amen. 

Happy Running!

Take heed so you don't fall

“Therefore let anyone who thinks that he stands take heed lest he fall.” 1 Corinthians 10:12 ESV

In a story published yesterday by the New York Post, the following was reported: A famous ultramarathon runner was attacked by a coyote during a 150-mile run in California — and he recounted the terrifying encounter minutes after it happened. In a graphic video posted to Instagram, Dean Karnazes, 59, said he was running through Marin Headlands early Saturday morning when the wild animal lunged at him. Karnazes shared the footage of himself bleeding from his lip while warning others to beware of coyotes. “I just had something rather terrifying happen,” he said. “I got attacked by a coyote. That was a first.” The runner said he was luckily using poles on the trails and used one to whack the animal. The ultramarathoner said he believes the coyote wanted his energy bar. As he began to take a bite, he said the animal lunged and knocked him to the ground. Wow! Talk about being caught by surprise. Even a seasoned ultrarunner like Dean didn’t see that one coming.

And you know, when it comes to being taken by surprise, the Bible warns us to “take heed"-- meaning that you and I should never let down our guard when it comes to sin, thinking we are standing so firm that nothing can cause us to stumble in our Christian walk. Furthermore, this “take heed” warning as defined means that we are to pay careful attention to something and to be watchful and alert to avoid it. And that something is sin. You see, the enemy is always trying to trip us up and is best able to catch us by surprise when we are 'running' along without a care or concern about what might be waiting to jump out at us. But that’s how Satan operates. The temptation to fall away can come out of nowhere. And if we’re not ready, we will fall prey to the attack.

So if you think you are standing firm in your faith today, think again my friend. ALWAYS be on the alert for the things that can cause you to sin. Be ready for the enemy's attacks so that when (not if but when) they come, you’ll be ready to fight back. You may come out a bit bruised and battered from the battle but you'll come out victorious and that's what's important. 

Heavenly Father, we thank you so much for the armor of God that you give us to battle against sin and every spiritual attack of the devil. Remind us that we are not only to put it on each and every day but must remain sober and alert at all times so that we do not fall prey to the enemy’s plans to harm us. Help us to be humble, knowing our need for You, so that we would not neglect getting into the Word and tapping into Your power each and every day. It’s in your holy and precious name we pray Jesus. Amen.

Happy Running!

BASS PRO MIDWEEK MOTIVATION - Mix it up

Hello runner friends!

Welcome back to the Bass Pro Fitness Series

MIDWEEK M😊TIVATI😊N blog!

Now let's get started by talking about the importance of mixing it up. What I mean by that is... becoming a better runner (which I hope is your goal) and one that stays motivated to complete the 16 weeks of Bass Pro/Half training and keep going afterwards, requires more than just running the same loop, mile after mile at the same pace until you can more or less do it with your eyes closed! Doing the same thing over and over again will not only lead to a plateau in performance but will most likely leave you bored, demotivated and maybe even injured. 

So... if you want to become the best runner you can possibly be, you'll need to practice many different types of running, in many different conditions and on many different terrains. You'll not only avoid the doldrums of doing the same thing over and over by doing so but will get stronger in the process. 

So what are the different types of running? 

Well, according to DOGFIT, There are eight basic types of runs that are practiced by runners of all levels. These evolved over the years through a trial-and-error process, have shown great results and are worth practicing and working them into your training. The sky's the limit on how you can do that. Mix it up! You can add all kinds of combinations and permutations to these formats — for example by combining two of them within a single session — but even in their most basic form, these workouts will help you become a better, faster and stronger runner.

 1. Recovery Run

A recovery run is a relatively short run performed at an easy pace simply to keep active and avoid lethargy whilst the body is recuperating (often referred to as ‘active recovery’).

Recovery runs add a little mileage to a runner’s training volume without adding strain or taking away from performance in the harder, more important workouts that precede or follow them.

Recovery runs are best done the day after a hard workout. Do your recovery runs as slowly as necessary to feel comfortable despite lingering fatigue from your previous run.

Example: 4 miles easy

2. Base Run

A base run is a moderate-length run undertaken at a runner’s natural pace (working at 70% of aerobic capacity).

This is where you need to spend most of your training time.

On their own, base runs are not meant to be strenuous, but they are meant to be done frequently, and in the aggregate they stimulate big improvements in aerobic capacity, endurance, and running economy. They make up the bulk of your weekly training mileage.

This classic long distance training zone is effective for weight control and increases the network of capillaries and therefore blood circulation.

The effort/fatigue factor is low, but can be increased to higher levels for fitter athletes. The focus is to keep a natural rhythm. Heart rate and breathing rates are increased but a conversation should still be possible. Frequent sessions at this level are possible without worrying about becoming exhausted.

Example: 6 miles at natural pace

3. Long Run

Generally, a long run is a base run that lasts long enough to leave a runner moderately to severely fatigued. The function of a long run is to increase endurance and tolerance. The distance or duration required to achieve this depends, of course, on your current level of fitness.

As a general rule, your longest run should be long enough to give you confidence that you can finish the race.

Example: 15 miles at natural pace

4. Progression Run

A progression run is a run that begins at a runner’s natural pace and ends with faster segments. These runs are generally intended to be moderately challenging—harder than base runs but easier than interval runs. They are considered a medium-effort workout.

Example: 5 miles at natural pace + 1 mile at marathon pace + 1 mile at half-marathon pace

5. Fartlek

Fartlek is from Swedish ‘speed play’. A fartlek run is a base run that mixes in intervals of varying and sometimes random duration or distance. They serve as a less-structured alternative to a traditional interval training session such as a track workout.

It’s a good way to develop efficiency and resistance at faster speeds. It can simulate races where you may want to hang on to another runner to overtake them on the finish line or sections that will be harder than others when you have to dig deep.

Example: 6 miles at natural pace with sections where if one runner pulls away, everyone goes with him alternating who is leading regularly. The leader decides how long and how fast to push. 

6. Hill Repeats

Oh yes! The notorious hill repeats that we have all heard about and love to hate!

Hill repeats are repeated short segments of hard uphill running. This is a hard workout but the benefits are huge; they increase leg power and strength, aerobic power, high-intensity fatigue resistance, and pain tolerance.

The ideal hill on which to run hill repeats features a steady, moderate gradient of 4% to 6%. Hill repetitions are typically done after the base-building period as a relatively safe way to introduce harder high-intensity training into the program.

Example: 2 miles of easy jogging (warmup) + 10 x 45-second hill repeats at a hard effort with 2-minute jogging recovery between reps + 2 miles easy jogging (cooldown)

 7. Tempo Run (or Threshold run)

A tempo run is a sustained effort at lactate threshold intensity (also called Anaerobic Threshold AT or simply Threshold).

Threshold is the fastest pace that can be sustained for 60 mins in highly fit runners or fastest pace that can be sustained for 20 mins in less fit runners. Tempo (or Threshold) work has proven to increase speed for a prolonged period of time.

In this zone, the intensity is right under or on the lactate threshold, according to the duration, physical condition, level, motivation, etc and is considered a quite high effort/fatigue factor.

Trying to keep a conversation going becomes difficult because of fast and heavy breathing. The high effort required to maintain this zone requires focus and mental toughness.

Example: 1 mile of easy jogging (warmup) + 4 miles at lactate threshold pace + 1 mile of easy jogging (cooldown)

8. Intervals

Interval workouts consist of repeated shorter segments of fast running separated by slow jogging, walking or standing recoveries. This format focuses on injecting some speed into the workout.

Interval workouts are typically categorized as short intervals and long intervals, and are typically performed on the track where you can precisely measure distance and time.

Long intervals are 600 to 1,200-metre segments run fast with easy jogging recoveries between them. They are excellent means of progressively developing efficiency and fatigue resistance at fast running speeds.

Example: 1 mile of easy jogging (warmup) + 5 x 1K at 5K race pace with 400m jogging recoveries + 1 mile of easy jogging (cooldown)

Short intervals are 100 to 400m segments run very fast. They boost speed, running economy, fatigue resistance at fast speeds and pain tolerance.

Distance runners typically use shorter, faster intervals earlier in the training cycle to increase their pure speed and then move to slightly longer, endurance-based intervals to improve fatigue resistance.

Example: 1 mile of easy jogging (warmup) + 10 x 300m at 1 mile race pace with 200m jogging recoveries + 1 mile of easy jogging (cooldown)

So there you have it friends. Mixing up your training by adding in different types and running in different places on different terrains is the key to staying motivated. I don't know about you but this is something I really needed to hear today. Marathon training can sometimes get me so focused on making the long runs count that I forget that the shorter runs are of equal value; especially when the workouts are specific and intentional. Tomorrow I plan on mixing in some hill repeats and throwing in a few fartleks? How about you? How will you mix things up? Whatever you plan though, don't forget to smile, have fun and enjoy the workout! After all, that's what it's all about. 

Happy Running!

Forgive as Christ forgave you

“Be kind and compassionate to one another, forgiving each other, just as in Christ God forgave you.” Ephesians 4:32 NIV

On the evening of October 3, 2017, local Gravette, Arkansas 5k walker Susan Hazard was brutally beaten, raped and left for dead. The attack was so vicious that it ripped Susan’s colon and allowed toxins to enter her bloodstream causing her to develop sepsis and her arms and legs eventually died. This led to the amputation of both her legs just below the knee and both her arms just below the elbow. You’d certainly expect her to be bitter and unforgiving but Susan was anything but. A trial was held for Hazard's attacker in July 2018 and she testified twice. “This young man, who was only in his early 30s, took away his own life because of stupid decisions," she says. She urges young people tempted to try alcohol and drugs to think first about the consequences. "It's hard to come out of situations that entrap you," she warns. Hazard gives a wonderful testimony as she tells how she soon forgave her attacker.” You read the four gospels and over and over Jesus tells his followers, 'You must forgive.' I could have held on to that resentment and anger but it would hurt me more than anyone else." She concluded by giving thanks to her God who is "always faithful," she said.

And you know, while the Bible is very clear that you and I are to forgive one another, “just as in Christ God forgave” us, many people would say that what Susan experienced released her from this command. Surely we aren’t supposed to forgive someone who did something this evil and heinous right? Wrong. In fact, in one of the greatest examples of forgiveness there could ever be, Jesus forgave the very people that falsely accused Him, hurled insults at Him, viciously beat Him, and then crucified Him on the cross, saying (as He hung there gasping for breath), “Father, forgive them, for they do not know what they are doing.”

So if you’re struggling to forgive someone that has wronged you today my friend, pray that the Lord would soften your heart to do so. It’s not only what you are commanded to do but it’s something that will release you from the bonds of resentment and anger and allow you to be a living example to the lost of what it means to forgive… something that has the power to inspire the lost to seek Jesus, the only One who can bring good from evil.

Heavenly Father, thank You for being the God of forgiveness who blots out our sins as far as the east is from the west when we humbly confess and turn from them. Lord, please remind us that we are all dirty sinners worthy of death, yet You pardoned us of all our transgressions, and so we need to pardon others in the same way. Please give us the strength to forgive those who have wronged us so we can move on. It's in your precious name we pray Jesus. Amen.

Happy Running!

Clothe yourselves with love

“Above all, clothe yourselves with love, which binds us all together in perfect harmony.” Colossians 3:14 NLT

As I arrived at our local middle school track Friday night to celebrate my bachelorette party in a totally unconventional and crazy way, I had to smile at all the pink shirts my friends who were already there had on; shirts with the words ‘Gettin Hitched Half Marathon’ clearly printed on them that revealed to all those watching the reason we were gathered together. All around me were the most special women in my life… women I was linked to by a love of running and more importantly, a love of Jesus. These women that were going to join me for the 13.1 mile celebration were the same women that I had prayed with, served with, and shared life with over the years and their love for me was evident to all those witnessing the special event in person and online. They not only had the one-of-a-kind shirts made but had a decorated table set up, complete with party food, decorations, and my favorite iced coffee. Fighting back tears at the sight and the realization of how truly blessed I was prompted me to pray silently, “Father thank You for showing me what it means to love my brothers and sisters. Thank you for these women who sacrificed their time to make my day special. May this display of our mutual love inspire others to love one another and, more importantly, to seek You.”

And you know, when it comes to love, the Bible tells us that we are to clothe ourselves with tenderhearted mercy, kindness, humility, gentleness, and patience: making allowances for each other’s faults, and forgiving anyone who offends us. Above all that though, you and I are told to clothe ourselves with love “which binds us together in perfect harmony”. You see, when God’s people love one another unconditionally and work in unity in a way that brings glory to God and goes contrary to the way the world does, the lost are drawn to the One who inspires these actions.

So when choosing what to wear each day, remember to put on mercy, kindness, gentleness and patience my friend. But above all these things “clothe yourselves with love.” You’ll not only imitate the love of Christ by doing so but will inspire others to do the same. After all, as Louise Hay once said, “ Love is contagious… Love opens every door.” May our love open up many doors!

Heavenly Father, thank You displaying what it means to be merciful. kind, humble, gentle, patient, and loving. Help us to follow your example that we might lead others to the foot of the Cross. It’s in your precious name we pray Jesus. Amen.

Happy Running!

Sound the alarm

“Sound the trumpet in Jerusalem! Raise the alarm on my holy mountain! Let everyone tremble in fear because the day of the LORD is upon us.” Joel 2:1 NLT

If we learn something new every day, I, like the writer of the Runner's World article I read yesterday learned something new about "the outsole test”—it’s not as accurate as I thought in determining when to replace my running shoes. It’s exactly what you’d assume—I’d give the soles of my shoes a quick eyeball and look for areas where the tread had worn away. If the flex grooves had all but disappeared into the surrounding rubber, it was time for a new pair. I’ve since learned that my outsole test was a pretty bad way to tell if I needed new shoes. Depending on the type of materials used, running shoes won’t always show signs of the deterioration consistent with the amount of mileage you’ve put on them. Your shoes can be shot even if the rubber still looks decent. Conversely, a shabby-looking pair may have a solid hundred-plus miles of running left in them. The best way to know for certain when you need to retire your current pair is to track your shoes’ mileage. There are several ways to do this. You can keep a tally by hand on a page of your training log, but the easiest way is to use an online platform. Many websites and apps will let you add multiple pairs of running shoes. Every time you track a workout, you can select the pair you wore, and your shoes’ mileage will update automatically. You can even set an alert to remind you once a pair passes the 400-mile mark.

And you know, when it comes to setting an alert or sounding an alarm that causes someone to take action, the prophet Joel said to “sound the trumpet” and “raise the alarm” because judgment would be coming against all those who have not repented and turned back to God. As you can only imagine, those who are right with God then, are looking forward to this day the Bible calls “the day of the LORD” with hopeful anticipation, knowing it will be a time of celebration like no other. On the other hand, those people who are not right with God, are not only NOT looking forward to it but are most likely oblivious to it. . 

So knowing that there will be no second chances on the day when God’s judgment is poured out on all those who have not turned from their sin and turned to Him, let us sound the alarm now my friend. Let us boldly share the Message of Salvation regardless of the consequences. Let us be the reason someone makes it to heaven!

Heavenly Father, thank You for reminding us that You are coming back again. And by the looks of our world, it could be very, very, very soon. Cause us to understand this fully Lord so that we would view all the world and our every encounter as our missions field— and unashamedly and without hesitation share the Good News with all those in our path. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

Godly character comes from discipline

“Instead, he must be hospitable, a lover of good, self-controlled, upright, holy, and disciplined.” Titus 1:8 BSB

In an article posted by Denver7 News yesterday, the following was reported: British runner Kate Jayden broke a world record for most consecutive days to run a marathon distance by a female by running 26.2 miles every day for 106 days. The Guinness Book of World Records confirmed the record on Tuesday. According to the Guinness Book of World Records, Jayden discovered that she fractured her knee at some point during her journey. Jayden said the injury will require her to undergo surgery. She told BBC News that she may never run again. "It was such an incredible sense of pride that so many people had followed the journey to break the record and engaged so much with the causes that led me to take on the challenge, so the record being verified officially was just an amazing day," she told Guinness Book of World Records. Her goal was to raise money for refugees fleeing Syria, among other charities. She raised nearly $52,000 for charity. She accomplished the feat while juggling a full-time job. "Knowing I'd need to continue for six hours after eight-nine hours of a work day was overwhelming at times, but discipline and commitment to the reasons I began, overtook when motivation waned," she told Guinness.

And you know, when it comes to having discipline, the Bible gives us a list of qualifications that an elder or leader in the church must have. You see, Paul knew that being motivated to serve in a leadership role went beyond merely having the desire to do so. It required that, among other things, a man “be hospitable, a lover of good, self-controlled, upright, holy, and disciplined.” Why the disciplined part you might ask? Because acquiring the set pattern of behavior to practice hospitality and the many other characteristics necessary to serve as an elder required that a man be trained, tested and proven to be true; with pure motives and a heart set on glorifying God. In other words, what qualifies a man for spiritual leadership is godly character… something that  is only acquired through discipline. 

So if the desire of your heart is to serve in a leadership role, make sure that you are developing the godly character needed for such a position my friend. This will not only ensure that you fulfill your duties well but that you bring honor and respect to the Lord in your pursuits. 

Heavenly Father, thank You for clearly listing the qualifications a man must meet to become a leader in the church. Knowing that having these characteristics would benefit us all, help us to discipline ourselves to have the godly character to serve in such an upright way that we bring glory to You. It's in your precious name we pray Jesus. Amen. 

Happy Running!