BASS PRO MIDWEEK MOTIVATION - Have Alternate Plans in Place

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 obvious. Winter weather is wreaking havoc on a lot of our workouts. In fact, this is what I wrote to one of the groups I coach as I was unable to travel outside my home due to the ice that plagued the Ozarks Monday. "As I finish up my workout I had a thought I wanted to share. Many times we fail because we only have a Plan A and when that plan falls through we give up. Friends… make a Plan B, C, and D!! Know what you’ll do if plan A falls through so you won’t be tempted to give up. For instance, today is gym day. Can’t drive due to the ice. Can’t run outside due to the ice. Did the recumbent bike for 90 minutes, a few free weights and core exercises. I had a plan in place!! Sound off…. What are your alternative plans? If you don’t have any, what can you do make them?

*purchased my commercial quality bike off marketplace for $100 alternate plans don't have to be pricey."

And it seems that I wasn't the only one who had a contingency plan in place. Check out the photo Bass Pro runner Janet took Monday morning. When the ice prevented her and her husband (also a Bass Pro Fitness Series participant) from hitting the streets or driving to the gym, they immediately turned to their Plan B with Allan posting this, "It was a pretty crappy weather day, so I did my workouts indoors. Before going to work Janet Baughman Cibert and I rode the stationary bikes. When I got home I ran 6 miles on the treadmill, walked another one mile, did some rowing and abdominal workout. I watched track and field on the television and listened to music while working out." I'd say the two of them did very well with their Plan B, wouldn’t you? And with a bit of preparation and research you can too. 

On a side note, Allan shared another thing he does to ensure that he gets in a workout or some extra steps, "I have a membership for the YMCA and Planet Fitness where I use when I’m in Springfield (he lives about 50 miles away). I always pack a gym bag and keep it in my car. Sometimes I have enough time to get in a workout between appointments, so I’ll take the opportunity.”

So if you're lucky enough to already be a member of a gym or have a gym set up in your home, count your blessings. But if you don't, what's stopping you from doing that? If it's space or money, consider these home exercises that can be done with items in your home remembering that cardio isn't the only workout runners need. Flexibility and strength training workouts will make you a better runner all around. And if you want a little more variety, you'll want to log onto one or more of the 20 Best YouTube workouts according to Good Housekeeping. 

Speaking of Bass Pro couples that had a Plan B and utilized it, check out what Bass Pro Marathon pacer Jody Rhodes had to say about the gym experience she had Monday with her husband Roy. 

Musings from today..
It iced here overnight so we had a lazy day inside until we decided we needed to go to the gym...
Half mile from the house-
Me- oops I forgot my earbuds
Husband - rolled eyes turns around and retrieves earbuds..
Me- five miles from the house
Ummm I left my flatiron plugged in..
(Heavy side eye from husband)
Husband - turns around yet again
Me - runs in the house handles it and I'm ready now 
Husband - starting the 10 mile journey to the gym once again 
Me -half mile from the gym
I wonder what he would say if I just sat in the truck while he worked out?"

I couldn't do that to him 
So I ran my 5 miles on the treadmill.....
I'm sure he'll roll his eyes at me at least one more time before we get home 

So there you have it friends. I don't know about you but Jody's story sure had me laughing. Which brings me to the last point. Whenever your plans are wrecked by weather or anything else, it pays to have a sense of humor. There are so many things in life we can't control and learning to laugh and look at the bright side will help us to keep those "things" into perspective and immediately go into Plan B mode. And if Plan B doesn't work out, keep chuckling and remember that there's 25 other letters in the alphabet. Keep pressing on and don't give up until one of those plans work. 

Happy Running!

All that is Secret will be Exposed

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

In an article titled “Runner finds massive illegal dump site in Kalamazoo park” published by WWMT News Channel 3 yesterday, the following was reported: A massive dump site was under investigation by police in Kalamazoo Sunday. Andy Boris told News Channel 3 he was running along a path in Spring Valley Park, when he and a friend discovered trash, appliances, personal effects, and clothing. Boris told News Channel 3 that he reported the dumping site to police, and that they said they would investigate from there. “I've never seen nothing like that before," Boris said. "Kalamazoo has a great running community and I've been part of it for a long time, and it's sad to see stuff like this." News Channel 3 visited the site on Sunday and indicated that park access is gated for vehicles driving through during the winter. The trash was located just outside the gate on the east side of the park. "Hopefully they find out who did it," Boris said. "I'm sure they would never have a good reason why they did it."

And you know, while the police may never discover who did it, the Bible is very clear that nothing is hidden from God and you can bet that He knows who did it and why. In fact “there is nothing concealed that will not be disclosed, or hidden that will not be made known.” Which means there is no sin (no matter how well hidden, covered up or concealed from man it might be in this world) that can ever escape the sight and the subsequent judgement of God in the world to come. 

So knowing that all will be exposed and that there will be no “good reason” to explain our way out of the judgment our sins deserve, let us live like God is watching our every move my friend. Because He is. 

Heavenly Father, thank You for reminding us that nothing is hidden from You. While we will never be perfect in this lifetime, help us to strive for Christ likeness knowing that You are there to help us. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

Don't let Anything Steal your Joy

"You became imitators of us and of the Lord, for you welcomed the message in the midst of severe suffering with the joy given by the Holy Spirit." 1 Thessalonians 1:6 NIV

“I've got an Old Church Choir singing in my soul. I've got a sweet salvation and it's beautiful. I've got a heart overflowing 'cause I've been restored.” I’ve been restored… “Oh Lord,” I thought to myself as I pondered those words and sang along with the praise band yesterday morning at church with my hands lifted high in praise. “My body may not be totally restored right now, but 'there ain't nothing gonna steal my joy. No there ain't nothing gonna steal my joy.'” You see, my joy isn't dependent on whether things are going well. So what if I have a little tendinitis in my ankle that's keeping me from running right now. I still have Jesus. So what if the world is falling apart. I still have Jesus. So what if life is far from perfect. I still have Jesus. Get the point? I have the joy that comes from the Lord which as defined is the happy state that results from knowing and serving God and is the fruit of a right relationship with Him. It's the only type of joy that lasts because it's dependent on the presence of Jesus rather than the conditions around us or within us. This joy is a perpetual and unchanging gladness of the heart that comes from knowing, experiencing, and trusting Jesus. Martin Lloyd-Jones said it this way, “joy, in other words, is the response and the reaction of the soul to a knowledge of the Lord Jesus Christ.” 

And you know, this is the same type of joy that Paul commended the church at Thessalonica for having saying, "You became imitators of us and of the Lord, for you welcomed the message in the midst of severe suffering with the joy given by the Holy Spirit." You see, the message of salvation they received, which is the knowledge of the Lord Jesus Christ, led to intense persecution from both the Jews and the Gentiles. But "in the midst" of it all, they remained joyful because that's the natural response of a person who is filled with the Holy Spirit. It doesn't matter what people do to them. They know that they still have Jesus and there's nothing that can separate them from His love. Does that fill your heart with joy or what? 

So choose to rejoice at all times my friend knowing that Jesus is all you need. He will never leave you, He will never forsake you, and He is coming back again. I don't know about you but that has me singing, "When the valleys that I wander turn to mountains that I can't climb. Oh, You are with me, never leave me…. Oh, 'cause there ain't nothing, there ain't nothing gonna steal my joy."

Heavenly Father, thank You for filling our hearts with the knowledge of Jesus Christ. Compel us to do whatever it takes to grow in that knowledge knowing that the level of our joy is directly proportionate to the closeness of the relationship we have with You. Cause us to be so jubilant  Lord that it would inspire the lost to be imitators of us so that they too would have this joy that comes only from You. It's in your precious name we pray Jesus. Amen. 

Happy Running!

Give your Worries to God

“Give all your worries and cares to God, for he cares about you.” 1 Peter 5:7 NLT

In an article titled, “Running to escape negative emotions can worsen your sense of well-being. Here’s how to reshape your relationship to exercise” published by FORTUNE this week, the writer Alexa Mitchell asked the question, “How often has someone told you they craved a jog to clear their head after a long day?” She then went on to explain: I certainly run to combat stress, and there’s a reason many of us tie up our sneakers, blast music, and work up a sweat as our heart rate soars. When running, the body releases endorphins which reduce stress and can lead to that “runner’s high,” or the joyful post-exercise state that improves mood. Over time, running can also bolster focus and memory, and studies trumpet exercise as a protection against physical and mental illness and the development of Alzheimer’s and dementia. But a new study published Wednesday in Frontiers in Psychology explores how using running to get "lost" and suppress negative emotions can lead to exercise dependence and a diminished sense of overall well-being.

And you know, when it comes to depending on something to help us overcome our negative emotions, you and I would do well to remember that we can never outrun our problems no matter how hard we try (and believe me I’ve tried really hard). We might be able to suppress them for a while but ultimately our problems will come back and the vicious cycle of trying to use running or anything else to absolve ourselves of them will fail. Which is the very reason you and I should give all our “worries and cares” to God. Not only does He care about us enough to send His one and only Son to die for us, but He alone has the strength to carry all our burdens and the wisdom, knowledge and understanding to help us work through them in the way that’s best for our good and His glory. 

So resist the urge to run from your problems my friend. Trust me when I say that there’s not a person in this world who can run long enough or far enough to escape the cares, concerns, and worries of this world. Instead give them ALL to the One who cares for you and rest in the assurance that He has all the answers. 

Heavenly Father, thank You for being the God who genuinely cares about us. Cause us to remember that we were never meant to carry the worries and concerns of the world and become ineffective witnesses when we do. Help us to turn to You with all of our problems Lord that we might receive comfort and counsel from You. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

Christians must Discipline their Bodies

“I discipline my body like an athlete, training it to do what it should. Otherwise, I fear that after preaching to others I myself might be disqualified.” 1 Corinthians 9:27 NLT

In an article titled, "Running Influencer Apologizes for Banditing the Houston Marathon" and subtitled,"Matt Choi used someone else’s bib to complete the race, which caused outrage in the running community," published by Runner's World Tuesday, the following was reported: On January 15, running influencer Matt Choi completed the Houston Marathon in a time of 2:59:35. Even though he didn’t achieve his goal of running faster than 2:50, Choi still hit a Boston Marathon qualifying time. However, Choi’s name doesn’t appear on the results page. As it turns out, Choi never signed up for the Houston Marathon. He ran with someone else’s bib. Choi took to TikTok to clarify his behavior. He forgot to sign up for the Houston Marathon, he said, so he reached out to friends in his running community to see if someone had a bib they weren’t using. One friend who was registered for the race got injured, so he provided Choi with a bib. “As someone that’s still new in the running community, I  never heard the term ‘bib mule’ until just a few days ago,” he said, thanking Marathon Investigation for highlighting his wrongdoing. “My intent was not to qualify for another person or cheat the system—I honestly just wanted to run."

And you know, while the real owner of the bib ‘technically’ qualified for the Boston Marathon by Choi’s efforts, both of them were disqualified because they both broke the clearly defined rules. Which means all the hard work Choi put in was in vain. And that is the very reason, as Paul knew, believers must discipline their bodies "like an athlete, training it do what it should" without compromise. You see, although you and I can't lose our salvation, we can lose our privilege of telling others about Jesus Christ by displaying any behavior, like cheating, that's contrary to the rules laid out in the Bible. 

So let us make it a practice to study the Bible each and every day my friend. This discipline will ensure we are running the race according to the rules laid out in the Word and will not be disqualified from the special right (and believe me it's a priceless privilege) of sharing the Good News with others and seeing the lost saved because of it. 

Heavenly Father, thank You for reminding us that there is no greater honor in this world than sharing You with others. Give us a passion for growing in Knowledge Lord so that we would preach Truth without compromise and be able to withstand the temptation to break the rules. Remind us that the stakes are high and we must run in such a way that our efforts will not be in vain. It's in your precious name we pray Jesus. Amen. 

Happy Running! 

BASS PRO MIDWEEK MOTIVATION - The Benefits of a Close Running Group

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 being a part of an encouraging and uplifting running group if you want to be successful over the "long run." As someone who ran solo for more than a decade (there were no running groups to speak of when I started running long distances), I can tell you that finding the right tribe will reap great rewards... which means it's a search worth pursuing. And these rewards aren't limited to just running either. Running friendships go far beyond logging miles together. Ask any close group and they'll tell you that they do life together. My running group was even part of my recent wedding! They were also the ones that called me, cried with me, prayed with me and prayed for me when my stepdad (who walked me down the aisle and was my "Dad" all of my adult life) died soon afterwards. There's just something about running that fosters these deep friendships and connections.

But hey, don't take my word for why it would benefit you greatly to join a fun and supportive running group. Check out this article from Outside Magazine that includes 7 scientifically-proven reasons why you should find a training partner or group (with my commentary sprinkled in of course.) 

Karen Baker joined the Happy Running group in Apex, NC, four years ago, she did it solely for the social outlet—the women in the group were friendly, and it seemed like a nice way to make the miles pass by faster. And the miles did go by faster—not just because they were fun, but because Karen herself was getting faster. Within months of joining Happy Running, Baker was setting PRs left and right—in total, more than 14 minutes off her half marathon time, and 54 minutes off her full marathon. Last spring, at age 42, Baker ran her fastest 10K ever.

Anson Fatland had a similar experience. On a whim, the self-described “somewhat irregular runner” went to a meetup of a neighborhood run group in Seattle, hosted by local running shop Seven Hills Running.

“I was intimidated to show up to a running group because I didn’t consider myself a runner,” Fatland says. “But I met the nicest, most supportive people I had ever met in any sport, hands down. They were so welcoming and encouraging—not only during that first run, but after, in hoping I’d come back for another run.” Fatland showed up again and again, and quickly discovered a new love for ultrarunning.

Going faster and farther is certainly possible when training alone, but Baker and Fatland are perfect examples of how a partner or training group can be a runner’s secret training weapon. Many elite runners, from Kenyan and Ethiopian training camps to teams like the Northern Arizona Elite (NAZ), hone their excellence by training together. Indeed, the science backs it up—runners get better together. Here’s why:

Skipping a run will become a thing of the past.

When you’re flying solo, it’s easy to justify skipping a workout: It’s too early, this bed is so comfortable, and what’s one missed run, anyway? But when you know someone is waiting for you to meet them for a six-miler, you’re more inclined to kick off the covers and honor your commitment. Studies show that accountability to another person is a big factor in adhering to a training plan.
Peer pressure is now a good thing.

Research shows that the actions of others rub off on us, for better and for worse. A 2010 study published in the Journal of Social Sciences found that people gravitate towards the exercise behaviors of those around them. Those put in a “high fit” group worked out harder than those surrounded by people who appeared to have lower fitness. If you’re the only runner in your current group of friends, it’s likely the feedback you get is less than supportive, which can crush your motivation to run. But surround yourself with runners, and you’ll soon find enablers of the best kind.

You’ll go faster.

No one wants to be the weakest link in a group setting. This in known in psychology as the Köhler Effect, though runners know it as the I’ll-be-damned-if-I-get-dropped-today phenomenon. When we’re working out with others, the Köhler Effect kicks in, spurring us to push beyond the limits we might set on ourselves when training alone. Researchers at Kansas State University found that people who exercised with someone they thought was better than them increased their workout intensity by as much as 200 percent.

You’ll also go farther.

Working out with others has been found to increase the amount of time a person spends exercising, doubling the training time of those who exercised alone. Whether it’s because of the Köhler Effect or simply because time flies when you’re having fun, there’s no denying that a running buddy can push you to keep going.

*Throw in the Galloway Method and it's even easier to go farther while keeping the group intact.

 

There will be post-run pancakes or donuts. 

Few people outside of the running community understand what it means to be “rungry” after a workout. That’s why so many running groups do more than just run—they’re also groups who grab breakfast after a Saturday morning run or *have a designated spouse bring coffee for a postrun treat. These incentives may seem silly, but research shows they’re effective—when we have a prize at the end of a workout, we’re more likely to show up and put in the effort.

You’ll get the inside scoop from runners who know.

Maybe you know nothing about running. Or maybe you think you know everything about running. Either way, running partners and training groups can teach you a thing or two (or ten). Some running groups, such as those offered through local run shops, offer formal coaching or classes. Others share their wisdom between tempo efforts; after all, runners tend to talk about running while running. Whether it’s detailed advice on how to train for your first 10K or a clever hack for preventing blisters during an ultra, you’ll be amazed at how much you can learn from your fellow runners.

So there you have it friends. Are those some great reasons to join a running group or what? Now if you're wondering where to begin the search for the place you'll fit in and thrive, check out the links below to some of the best running groups in the state of Missouri. Join one and you'll soon find that they all interconnect in some way to make us all one big happy running family. 

HAPPY RUNNING!

FFG-Frog Fitness Group

OMRR-Ozark Mountain Ridge Runners

TEAM RWB

DRC-Daily Run Club

Bass Pro Fitness Series Training

Search our Hearts

“Search me, God, and know my heart; test me and know my anxious thoughts. See if there is any offensive way in me, and lead me in the way everlasting.” Psalm 139:23-24 NIV

In article titled, "10 Amazing health advantages of fiber" published by RUNNER'S TRIBE, the question was asked, “What is fiber, and why is it important?” To answer that question, the writer said: Dietary fiber is an important nutrient for both human and animal health. It consists of the indigestible parts of plant-based foods, including cellulose, lignin and pectin. Dietary fiber plays a role in improving digestion, weight management, and overall health and preventing numerous diseases. It absorbs water in the gut and softens stools, which means it can help avoid constipation and relieve other digestive disorders such as hemorrhoids or irritable bowel syndrome. By slowing down digestion and regulating blood glucose levels it also has a positive effect on diabetes. Further, dietary fiber helps make us feel full longer, which is beneficial for controlling weight gain. Ultimately, dietary fiber should be an integral part of a healthy diet because of its various health benefits.

And you know, when it comes to integral parts of our spiritual lives or things that are necessary to make us whole and complete, repentance is and must be an essential and fundamental part of our existence. David clearly understood this and so beseeched the Lord to search his heart and mind often, pointing out any offensive way in him (any impure  thought, motive or evil action) David needed to confess and turn away from. And you can be sure that repentance is the whole of the Christian life because it must be done repeatedly—remembering that sin is a battle we will never conquer this side of heaven. 

So let us follow the example of King David my friend. Let us regularly ask the Lord to reveal any offensive way that might be in us so we can forsake that which is wrong and be led “in the way everlasting.”  

Heavenly Father, thank You for reminding us that sin always leads us away from You. Search our hearts and minds Lord. Know our anxious thoughts and convict us of our need to repent of our wrongdoings so that there would be no division between us. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

Run Til You Can’t No More

“We proclaim Him, admonishing and teaching everyone with all wisdom, so that we may present everyone perfect in Christ. To this end I also labor, striving with all His energy working powerfully within me.” Colossians 1:28-29 BSB 

In an article titled, “Rayleigh runner, 86, is an inspiration, says Castle Point Joggers”published by BBC News Saturday, it was reported that Albert Miles, who’s described as an “inspiration” to many, won the prize for the 70-plus age category when he completed the Benfleet 15 in Rayleigh, Essex. He said his legs "gave way" in the thick mud and he fell over after losing his footing on a kerb but "I was always going to finish". Mr Miles, who has completed marathons in London, New York and Los Angeles, was supported by a fellow participant for the last few miles and was helped up the final hill to the finish. Mr Miles said although it was his last Benfleet 15, he would not be hanging up his trainers just yet. He said he would be heading to his usual parkrun this weekend for the 208th time - and hoped to complete 250. Mr Miles also has other events planned for the year, including the half marathon in Southend."I enjoy it," he said. "I'll keep running until I can't no more."

And you know, when it comes to running the Christian race up until the day we “can’t no more” either because we are called home or are caught up in the rapture, you and I would do well to remember that we should be working wholeheartedly like an athlete to mature spiritually and to see that other believers do the same, “admonishing and teaching everyone with all wisdom, so that we may present everyone perfect in Christ.” Thankfully, as Paul clearly understood, you and I don’t labor in our own strength but in God’s strength, “striving with all His energy working powerfully within” us to get the job done. Do you just love that or what? 

So refuse the urge to sit on the sidelines and simply be a spectator my friend. Whether you’re 18 or 80 you’ve got a job to do. Keep your eyes on the finish line, keep on running the race, and help your brothers and sisters do the same. Jesus is coming back soon and we want to be found busy!

Heavenly Father, thank You for reminding us that until the last believer is spiritually mature we have work to do. Give us the strength to accomplish the task set before us Lord so that we can finish the race and give you all the glory for it. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

Walking in Darkness Brings Judgement

“And the judgment is based on this fact: God’s light came into the world, but people loved the darkness more than the light, for their actions were evil.” John 3:19 NLT

In an article titled, “Like Darkness? Then You’ll Love This 200-Mile Race Through an Abandoned Railroad Tunnel” posted by Runner’s World Wednesday, the following was reported: Most people run in the dark by necessity. Early mornings, late nights—whenever they can squeeze it in around work, family, and social events. But some people run in the dark by choice. Those folks take part in The Tunnel, a 200-mile long ultramarathon through the darkness of an unused railway tunnel in Bath, a city in southwest England. On the race website, The Tunnel is described as a “mind-bending test of extreme endurance and sensory deprivation.” Participants run out and back on the one-mile stretch of underground road until they hit 200 miles. No headphones, no walking sticks, and no outside support are allowed. Runners must complete the distance in 55 hours. If they don’t reach the 100 miles by the 27 hours and 30 minutes, they will be timed out of the challenge. Headlamps and high visibility gear are required, as the tunnel is also open to the pedestrians and cyclists. To qualify, runners must have a previous 100-mile race result. I don’t know about you but that’s one race that will NOT be on my bucket list. I just don’t like the darkness. 

And you know, when it comes to darkness, the Bible tells us that there are people who love sin and darkness so much that they choose it over “the light” — craving their evil actions so intently that they reject Jesus Christ in order to continue practicing them despite the eternal judgment that doing so brings. Clarke’s Commentary says it this way, “They chose to walk in the darkness, that they might do the works of darkness-they broke the Divine law, refused the mercy offered to them, are arrested by Divine justice, convicted, condemned, and punished. Whence, then, does their damnation proceed? From THEMSELVES.”

So don’t be afraid to preach a message of repentance to those walking in darkness my friend. This is what we’re called to do. Pray that the words would lead them back to the light but don’t be surprised if they reject it. Those that truly Iove the dark will never accept “God’s light” no matter what the consequences are.  

Heavenly Father, thank You for reminding us that there are people all around us that love their evil deeds and will let nothing stand in the way of practicing them. Knowing the judgement that awaits these people, help us to be bold in warning them of what lies ahead so that they might turn from their ways and run to the light. It’s in your precious name we pray Jesus. Amen.

Happy Running!

There are People Waiting

“When he said to his disciples, “The harvest is plentiful but the workers are few. Ask the Lord of the harvest, therefore, to send out workers into his harvest field.’” Matthew 9:37-38 NIV

In an article titled “Florida runner hit by car says it took hours for FHP troopers to respond” published by Fox 35 out of Orlando, FL yesterday, the following was reported: Daryl Willmore was running across the street when he was hit by a car that didn't stop to help at Ramsgate Circle and Scenic Point Blvd. in Orange County. He said thankfully he did not need immediate medical attention but called law enforcement to respond. Willmore said he was hit just after 7:30 p.m. Thursday but that Florida Highway Patrol troopers (FHP) didn't respond until 1 a.m. Friday morning. “They wouldn’t give me a specific timeframe, except several hours. They said we’ll call you when we have someone en route," said Willmore. "They said if I didn’t need a paramedic it would be several hours." As to the cause for the delay, FHP Lt. Channing Taylor said, “If we had 100 people on duty that night we wouldn’t have the wait. Our goal is not to make people wait. We don’t want people to wait. We don’t want them to wait.”

And you know, when it comes to people having to wait, my heart is more and more burdened with the amount of work that needs to be done by so few (a statistic confirmed by Christianity Today).You see, as the end days draw near, you and I have less time to share the Gospel with those in need of hearing it. And if they don’t hear it, how can they accept Jesus as their Savior before it’s too late? The truth is… they can’t. Which is the very reason faithful followers of Christ must not only hit the streets running with the Message but fervently pray that the “Lord of the harvest” would “send out workers into his harvest field” to join us. 

So knowing what awaits people who perish in their sins without accepting Jesus as their Savior, let us work to get ‘people on duty’ so no one has to wait to hear the Message that promises eternal life. The harvest is plentiful my friend and there is work to do. Let us be found busy doing it. 

Heavenly Father, thank You for reminding us that the time of your return is very near. Cause our hearts to truly understand this Lord and give us a sense of urgency to reach the lost that compels us to action. Break our hearts for what breaks yours God. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

BASS PRO MIDWEEK MOTIVATION - Avoid the Comparisons

Hello runner friends!

Welcome back to the Bass Pro Fitness Series

MIDWEEK M😊TIVATI😊N blog!

Now let's get started by talking about the dangers of comparison. And I'm not talking about comparing yourself to others (something I've written about before that can have disastrous consequences) but about comparing yourself to who you were five years ago, ten years ago or even twenty years ago.

So why this topic you might be asking? Well.... as a runner now in my early fifties and battling yet another injury (Achilles tendinitis this time), I've found myself looking back to the way I ran in my thirties (when I began running marathons) and forties and thinking, "Oh my. You used to be so much faster and could run every day without getting hurt." As you can imagine, this type of thinking reaped nothing good for me and it won't for you either. The truth is most everyone will slow down as they get older. But there's good news! Age Grading can help put this all into perspective so you and I can readjust our goals and redefine what it means to be as fast as we used to be. And this, in turn, will turn that 'stinkin thinkin' around. 

To explain Age Grading better, check out what Runner's World had to say about it:

Fact: The way you perform on a run is unlike the way anyone else performs, and that’s especially true if you’re a different age or gender. So how do you really compare your performance to theirs? With age grading.

If the phrase ‘age grading’ makes you scratch your head, think of it like a golf handicap. It’s basically a method of scoring races that the oldest and the youngest runners “compete” in head to head, even though they may not be racing for the finish line next to one another. Here’s everything you need to know about doing the math, and how calculating your age-graded score can actually help you become a better runner.

What Exactly Is Age Grading?

Every few years, statisticians at World Masters Athletics review global race records to identify the best possible time an athlete can run at every distance from 5K to the marathon. Then, they use a formula to calculate an age factor for every age; this serves as the “best possible time” an athlete of that gender and age should be able to run.

On those statistic tables, you’ll find the factors for each age and distance, which, when multiplied by your time, give you an “equivalent” performance for an open runner or a percentage “age grade” that compares your time with the best possible for your age. Thankfully, you don’t actually need to use those tables; you can just use an online calculator.

How Does Age Grading Work?

In running, age-graded scoring is based on how fast you run (by correcting it to what your speed would have been at your prime age) and a percentage value of the world record for your gender. Performance standards listed on the USATF site give approximate comparative levels:

100 percent = world record
90 percent = world class
80 percent = national class
70 percent = regional class
60 percent = local class

So here’s an example of how that works: Let’s say an 80-year-old man finished a half marathon in fortieth place and achieved an age-grade score of 91 percent—meaning he ran very close to the top time expected for an 80-year-old man. Meanwhile, a 30-year-old finished in fifth place but achieved an age grade score of 70 percent—meaning his time is further away from the top time of a 30-year-old male elite athlete. Despite the younger athlete having a better time, by age grading standards, the 80-year-old would be considered the better athlete for his age.

How Can You Calculate Your Age Grade and Use It?

Chances are, you don’t need a calculator to tell you that Molly Huddle or Eliud Kipchoge are faster than you. But how does your half marathon performance compare to your significant other’s? What about your slightly older friend?

“Age grading gives context to someone, both inside and outside the sport, who looks at anyone from a casual runner to an elite Masters runner and asks ‘just how fast is that?’” says Mary Rosado, a masters runner for the Central Park Track Club. “For example, it would allow a mother-daughter rivalry be put to bed on who’s actually fitter.”

You can also use age grading to compare your current performance to that of your younger self, putting your new race times in perspective (a 10K certainly isn’t going to feel the same at 50 as it did at 20, but that doesn’t mean you aren’t still fit). “Age grading provides a measuring stick for the athlete who has left off running for a few years but is getting back to it,” says Rosado. “How much of the fall off in performance is due to a lack of fitness, and how much to the normal aging process? And, to flip that, what is a realistic expectation of performance once full fitness is regained? You may never match the 40-minute 10K you ran back in the day, but you can aspire to achieve the same 10K age grade score for your new age."

And age grading can help you set goals—like, say, running a “national class” 5K. You’d enter your age and the percentage (80) into the calculator, and the time that pops up would be your goal time. From there, you can calculate just how much time you’d need to shave off your 5K time to be considered a “national class” runner.

Really, it’s just about providing motivation. “Age grading provides athletes with an incentive to continue to train and push themselves, even when a podium finish is unlikely,” says Rosado.

So there you have it friends. By using the age grading system, you can gain an accurate appraisal of how well you're training and how well you're running. But don't forget about one element that should always be factored in when evaluating the state of your running... how much fun you're having! For real! When I personally considered that aspect of what makes running so amazing and worth doing at any speed and every age, I'm at a world class level! I have friends and running groups that make it way more enjoyable and fun than it ever has been and I hope you do too. That's what makes running so amazing. 

HAPPY RUNNING!

Always give God the glory

“But who am I, and who are my people, that we could give anything to you? Everything we have has come from you, and we give you only what you first gave us!” 1 Chronicles 29:14 NLT

In an article titled “‘I don’t want this to end’: runner hits Melbourne after covering length of Australia in 150 consecutive marathons” published by The Guardian on Sunday, the following was reported: Months after starting out from the tip of Cape York, Erchana Murray-Bartlett is set to complete her 150th consecutive daily marathon in Melbourne on Monday, finishing a record-breaking journey through Australia’s eastern states. Murray-Bartlett set out in August to run more than 6,200km, raising money for the Wilderness Society and awareness of Australia’s extinction crisis.. Her journey has taken her along beaches, dirt roads and through Victoria’s high country, interspersed with visits to schools and conservation groups. To date, the runner has raised more than $98,000… The 32-year-old, who spoke breezily on the phone while finishing one of her daily marathons, said: “I’m so proud of what my body has been able to achieve. I’m so proud of the money we’ve raised.”

And while this was most definitely a massive achievement, I was saddened by the missed opportunity to acknowledge the One that gave her the ability to do it. You see, every ability you and I possess and every set of circumstances that make it possible to do anything comes from God and God alone. Mighty King David who had wealth beyond measure clearly understood this and after giving from his own stores of silver and gold for the construction of God's house said, "Everything we have has come from you, and we give you only what you first gave us!" C.S. Lewis said it this way... "Every faculty you have, your power of thinking or of moving your limbs from moment to moment, is given you by God.” Which means that if you and I devoted every moment of our whole lives exclusively to God’s service, we couldn't give Him anything that wasn’t His own already.

So whatever it is that your hands do or whatever they might possess, give God the glory for it my friend, and be generous knowing that you are only giving back what God has given you. You'll not only be fulfilling the command to acknowledge the Lord as the Giver of all good things but you’ll be inspiring others to do the same. 

Heavenly Father, thank You for reminding us that everything we have, everything we are, and everything we have the ability to do comes from You. Cause our hearts to be so grateful Lord that our response would always be to say, "To God be the glory." Help us to never miss an opportunity to turn the eyes of those watching from us to You. It's in your precious name we pray Jesus. Amen. 

Happy Running!

Don’t be afraid to Live for Christ

“For I fully expect and hope that I will never be ashamed, but that I will continue to be bold for Christ, as I have been in the past. And I trust that my life will bring honor to Christ, whether I live or die.” Philippians 1:20 NLT

On the evening of April 03, 1968, Baptist preacher and civil rights activist Martin Luther King Jr. delivered his final speech to a crowd in Memphis, TN. Ironically, not knowing he would be assassinated the following day, King ended his formal address with these words, “I don't know what will happen now. We've got some difficult days ahead. But it doesn't matter with me now. Because I've been to the mountaintop. And I don't mind. Like anybody, I would like to live a long life. Longevity has its place. But I'm not concerned about that now. I just want to do God's will. And He's allowed me to go up to the mountain. And I've looked over. And I've seen the promised land. I may not get there with you. But I want you to know tonight, that we, as a people will get to the promised land. And I'm happy tonight. I'm not worried about anything. I'm not fearing any man. Mine eyes have seen the glory of the coming of the Lord.”

And you know, as we celebrate MLK Jr. Day today, you and I would do well to remember the reason King is revered. He was a man who lived to ‘do God’s will’ as the apostle Paul did, with his heart fixed on going home ‘to the promised land’ but his eyes set on the mission God had for him here. He lived to “bring honor to Christ” above all, knowing that it could literally cost him his life. Nevertheless, like Paul he was free to live for Christ because he wasn’t afraid to die for Christ. And because of that Martin did great things for the Kingdom. 

So in these difficult days ahead of us, let us choose to “be bold for Christ” my friend. Let us serve Him unwaveringly and share the Gospel unashamedly, trusting that our lives will “bring honor to Christ” whether we live or die. Let us be unafraid to die for Him so that we are free to live for Him. 

Heavenly Father, thank You for making it clear that this life is not all there is. Cause us to truly understand how short our days are on this earth so that we would make the most of them by serving You in whatever way and in whatever place You have called us to. Help us to keep our hearts fixed on the promised land and our eyes locked on our calling. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

Learn when to Speak and when to be Silent

“a time to tear and a time to mend, a time to be silent and a time to speak,” Ecclesiastes 3:7 NIV

In an article titled, “Strava Lays Off Employees, Significantly Raises Prices” posted by Runner’s World Tuesday,  the following was reported: Strava, the most popular social networking app for endurance athletes and fitness enthusiasts, laid off 38 employees in December 2022. Multiple former Strava employees confirmed the news on LinkedIn. According to a post from an unaffected Strava employee, the layoff equated to 14 percent of the company’s workforce. The layoffs predated the reported uptick in price for premium features. The previous $7.99 monthly rate will increase to $11.99 on February 6—a significant 50 percent increase. Runner’s World reached out to Strava for a comment, but the company has not responded. 

And you know, when it comes to withholding a response, the Bible tells us that there is “a time to be silent and a time to speak.” In other words, it’s generally wise to let our words be few and to control our tongues but there will be times when we will not only be called to speak up, we must speak up. The key to knowing when to speak and when to be silent is having a firm knowledge of what the Bible says about speech and the wisdom to evaluate individual situations and to speak accordingly—a virtue that has the power to right wrongs, settle disputes, encourage the hurting, and avoid unnecessary conflicts. 

So take the time to read your Bible each and every day my friend. You’ll not only know when to speak but you’ll know what to say, having gleaned the proper words and answers for every situation from the Word.

Heavenly Father, thank You for reminding us that there is an appropriate time to talk and and an appropriate time to bite our tongues. Knowing the power both words and silence have, give us the discernment to hear the promptings of the Holy Spirit and to be obedient. It’s in your precious name we pray Jesus. Amen. 

Happy Running! 

Stop worrying about what other people think

“The fear of man is a snare, but whoever trusts in the LORD is set securely on high.” Proverbs 19:25 BSB

In an article titled “Three running habits to break right now” posted by Canadian Running Magazine yesterday, the writer listed, “Trying to make your runs look good on Strava” as the number one habit to break right now and then explained why: If there’s one thing I’ve learned as both a coach and an athlete, it’s this: over the long term, the workouts that build strength, power and endurance don’t come across as sexy on Strava. Consistency works. Sometimes that means you’ll be hammering out a snappy tempo run, but usually that means just getting out the door for easy mileage. If you’ve ever avoided a hill because you wanted to nail a certain pace on Strava, you could probably benefit from taking a Strava-snooze from worrying about what others think.

And you know, when it comes to worrying about or fearing what other people may think about you, the Bible says that “the fear of man is a snare.” You see, many believers have an anxious need to receive positive affirmation from those around them and so worry about what they say, what they do, or even what they post. Left unchecked, these fears can lead us to be people-pleasers and to give in to the peer pressure to go along with the crowd, to compromise our values, and to stay quiet about our faith—all things that a true follower of Jesus Christ must never do. Instead we are to trust in the Lord with our whole hearts knowing He will keep us safe. 

So don’t worry about what other people think about you my friend. Their opinion has no lasting consequence for your life. Rather focus on serving and fearing only the One who has the power of life and death. His opinion is the only one that truly matters. 

Heavenly Father, thank You for reminding us that worrying about what others think of us is a trap that will keep us from serving You as we should. Cause us to look only to You for acceptance and to be bold and unapologetic in sharing our faith with others. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

BASS PRO MIDWEEK MOTIVATION - Make it a Habit

Hello runner friends!

Welcome back to the Bass Pro Fitness Series

MIDWEEK M😊TIVATI😊N blog!

Now let’s get started by talking about how to make this ‘running thing’ you’ve been doing a habit if you haven’t already. Statistics show that many people will begin running this time of year or use the new start to commit to being more consistent about running and exercising in general. 

So whether you’re new to running or someone who’s been doing it for a while, you’ll benefit from these tips on how to make running a habit (or a more consistent one) from Charles Duhigg, author of The Power of Habit. “Once exercise becomes a habit, it just feels easier,” says Duhigg, who trained for the 2012 New York City Marathon. “So when you don’t feel like doing it, it doesn’t take as much willpower.”

1. MAKE A PLAN. According to Duhigg, every habit is made up of a group of cues (e.g., time, place, mood, music, certain other people), a reward (chocolate, massage, hot shower, smoothie), and a routine (the running). So pick some cues (e.g., the most convenient time to run, the best route to take) and rewards that will incentivize you to run. Then write out a plan with the cues and rewards, and post it where you can see it. Let’s say the best time to run is morning; you’ve got an energizing music mix on your iPod; and your reward is a relaxing long, hot shower. Your plan would be: “If it’s morning, and I hear this music, I will run, because then I’ll get a long, hot shower.” Post the plan where you can see it. Try it for a week. If it doesn’t work, try changing the cues or the rewards. 

2. KEEP IT REGULAR. Create a prerun routine to cue your body and mind that it’s time to run, and repeat it every time you go. Always go at the same time of day. Put your workout clothes next to your bed. Put on your same workout music before you go out. “In order to make something like running into a habit, you have to have cues to trigger you, and they have to be consistent,” says Duhigg. “You’re creating neural pathways that make the activity into a habit,” he adds.

3. REWARD YOURSELF IMMEDIATELY. Right after your run, treat yourself to something you genuinely enjoy—a hot shower, a smoothie, even a small piece of dark chocolate—so your brain associates exercise with an immediate reward. “You have to get the reward right away for something to become automatic,” says Duhigg. “You can’t intellectualize your way to a reward. You have to teach the brain about reward through experience.”

4. BUILD YOUR OWN SUPPORT SYSTEM. Equip your running routine with the activities that will make you feel good about it and get you revved up to get up and go each day, says Duhigg. Meet up with friends so that the run doubles as socializing time; track your miles so that you can see the progress you’re making and the fitness improvements.

So there you have it friends. Making running a habit will benefit you in so many ways. You’ll not only see physical changes and transformations but mental ones as well. So make a plan, keep it regular, reward yourself as you should, and build your own support system. You’ll be so glad you did. Especially when November rolls around and you’re trained and ready for the Bass Pro Series of events. 

HAPPY RUNNING!

 

Only God knows

“No one knows when that day or time will be. The Son and the angels in heaven don’t know when it will be. Only the Father knows.” Matthew 24:36 ERV

In an article titled, “4 Runners Have Vanished From This Island in 2 Years. No One Knows Why” posted by Runners World last week, the following was reported: On December 11, 2022, British trail runner Darren Kay of Sedbergh, U.K. went missing on a Portuguese island off the coast of northern Africa.  The BBC reported that the 52-year-old went on a two-hour run with his partner and decided to tack on additional mileage alone. He hasn’t been seen since. Local authorities ceased the search on December 21. Kay was the fourth runner in two years to go missing on the island. Jascha Hardenberg, a 28-year-old from Germany, went missing on December 29, 2020. Polish 35-year-old Michal Kozek vanished on July 7, 2021. French tourist Benoit Way, 35, disappeared on September 1, 2021. These three runners were gone “without a trace, no clothing found or spotted, all with backpacks” wrote Madeira Island News. Tobi Hughes of the Madeira Island News posed a question: “How is this possible, even if they have all fallen and died?” That’s a question only God knows the answer to. 

And you know, when it comes to something only God knows, Jesus said this about His second coming, “No one knows when that day or time will be. The Son and the angels in heaven don’t know when it will be. Only the Father knows.” But Jesus also gave us a list of signs to be on the lookout for that would signal His return was imminent—signs that are appearing all around us at an increasingly rapid pace and need to be carefully considered. You see, when Christ returns, true believers will go to meet Him in the air, seemingly having vanished off the face of the earth, leaving unbelievers behind who will ask the question, “How is this possible?” 

So if you haven’t placed your trust in Jesus Christ my friend, I urge you to do it today and to urge your friends and family to do the same. The Bible is very clear that Jesus is coming back very soon and you don’t want to be left behind. 

Heavenly Father, thank You for detailing what will be happening in the end days leading up to your return. Open our eyes to see that the signs are all around us so that we would have an urgency to boldly share the Gospel with the lost and to be sober and watchful. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

Held to a Higher Standard

“Don’t copy the behavior and customs of this world, but let God transform you into a new person by changing the way you think. Then you will learn to know God’s will for you, which is good and pleasing and perfect.” Romans 12:2 NLT

In an article titled, “Should You Race in Banned Running Shoes?” posted by Runners World last week, the writer said, “Imagine walking into your local running store to buy a new pair of running shoes. After trying a few pairs, you settle on the one that feels the most comfortable: a thick-soled, highly cushioned shoe the shop employee endorses as their go-to shoe. After months of training, you decide this is the shoe you’ll wear for your upcoming Boston Marathon qualifying race. Race day comes, and you nail a BQ! As you exit the finishing line corral, a course marshal pulls you aside and asks to see your shoes. After a quick look, the marshal notifies you that you are disqualified for wearing illegal shoes, and just like that, your BQ is no more.” Thankfully that’s not likely to happen to the average runner though, the article said, only to professional runners. It seems they’re held to a much higher standard. 

And you know, when it comes to being held to a higher standard, you and I would do well to remember that we are ambassadors of Christ. Which means you and I are His representatives to the world whose behavior should reflect that we don’t think like the world, act like the world or copy the behavior and customs of the world. We should be so set apart, in fact, that the world can tell without a doubt that we’re followers of Jesus who seek to know and to do God’s “good and pleasing and perfect” will without compromise, unafraid of being disqualified because we follow the rules. 

So hold yourself to a higher standard my friend. Refuse to conform to the ways of the world knowing that we serve a God whose standards are far above man’s.

Heavenly Father, thank You for reminding us that compromising on the rules laid out in the Bible is not something a true believer should do. Help us to avoid any temptation to be like the world Lord, even in the little things so that we might be found faithful and avoid being disqualified. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

Pursue Growth

“Count it all joy, my brothers when you meet trials of various kinds, for you know that the testing of your faith produces steadfastness.” James 1:2-3 ESV

Knowing firsthand the mental fortitude it takes to complete a 100 mile race in the great outdoors, I was impressed when I came across my friend David’s post about completing one inside on the dreaded ‘dreadmill.’ “Look what came in the mail,” he wrote. “Now I have 2 of them. In 2019 I said I would never do it again. However, in December 2022, even though I was overweight and undertrained, I decided to do it again. It hurt more this time. Yay me. It’s funny to see the reactions of people when they hear of us doing things like this. Some say, “That’s awesome.” Others, “That’s stupid!” And still others, “That’s awesome and stupid!” Yes. I agree. Every time I run 100 or more miles, I come to the point where I say, “This is so stupid!” And usually, I just keep putting one stupid foot in front of the other. In all seriousness, there is growth in doing hard things. It doesn’t have to be running, but find something that challenges you - something that scares you - something that you’ll have to work harder than you’ve ever had to before - and go for it!” 

And you know, when it comes to spiritual growth, the Bible clearly tells us that God’s ultimate purpose for us is to grow more and more into the image of His Son—something that only happens when we are continually made to “do hard things.” Namely, when we are repeatedly forced to meet or encounter "trials of many kinds.” You see, in order for us to be able to “count it all joy” when troubles come our way, you and I must learn or come to “know” how truly valuable testing and tribulations are in producing and growing a steadfast or a firm and unwavering faith within us… the type of faith that sets us apart as true followers of Jesus Christ and has the power to lead the lost to Him. 

So rejoice when you encounter trials my friend and hold fast and firm to your faith. While this will most certainly cause unbelievers to question your sanity as they did David’s, they will inevitably be drawn to the One in whom they see we have placed our absolute and complete trust and confidence in. 

Heavenly Father, thank You for the tests and trials that come our way. Please remind us that these troubles are priceless opportunities for our faith to grow. Help us to trust You in all situations Lord so that our trust in You would grow to be completely unwavering and true and so that we can smile in the midst of doing and enduring hard things. It's in your precious name we pray Jesus. Amen.

Happy Running!

God brings good out of it all

“You intended to harm me, but God intended it all for good. He brought me to this position so I could save the lives of many people.” Genesis 50:20 NLT

Like many other people who aren’t football fans, I heard the news of Buffalo Bills’ safety Damar Hamlin’s unfortunate hit to the chest and his subsequent cardiac arrest that followed after the fact. And while perusing social media yesterday, I was struck at what my longtime friend Tom Rogers said about it, “Listened to a sports talk show where one of the panel members described his feelings of isolation and confusion during the first few hours of the Damar Hamlin situation. He said while everyone was praying and petitioning The Lord, he was left with nothing to do. He talked about his life without God and how that moment made him sad that so many had faith and all he had was guessing. Tragic events are the last thing we want to endure, but God uses them to unify the believers and raise conversations with non-believers. God makes things out of messes.” Indeed He does! Not only are people all over the world publicly praying for this young man, the tragedy even prompting newscasters to pray on live TV, but Hamlin’s toy drive charity has received over $6,000,000 in donations. 

And you know, when it comes to God using tragic events to unify believers and to inspire the lost to seek Him in a way that nothing else can, the Bible gives us countless stories of the way God has worked tragedies to “save the lives of many people” as He did in the life of Joseph, the son of Jacob. After being hated by his brothers, left for dead, and sold into slavery, the Lord arranged for Joseph to be in a position to save all of Egypt from a devastating famine. Joseph was able to forgive his brothers for what they had done because he recognized that sovereign goodness overrides all misfortune saying,  “You intended to harm me, but God intended it all for good.”

So as we continue to pray for Damar and his family, let us fervently pray that all those who were left ‘guessing’ would seek to know the One who provided peace to all believers during a time that brought confusion and isolation to those who had yet to make the decision to follow Jesus. And let us hold tightly to the confidence that God always brings good things out of bad situations. 

Heavenly Father, thank You for reminding us that You are sovereign over all and that You are always good. Thank You for being the Provider of peace in the midst of chaos. May others see the unity of believers and that peace within us so they would be inspired to seek You because of it. It’s in your precious name we pray Jesus. Amen. 

Happy Running!