Take the Hard Road

“Enter through the narrow gate. For wide is the gate and broad is the way that leads to destruction, and many enter through it. But small is the gate and narrow the way that leads to life, and only a few find it.” Matthew 7:13-14 BSB

In an article posted by WGN-TV yesterday, it was reported that Five Chicago area endurance athletes were chosen to participate in an event known as the “Super Bowl” of running – the grueling Western States 100-mile Endurance Run in California. The race will take place on June 24 and 25 on a 100-mile course that starts in Olympic Valley, California, and finishes in Auburn, California. The race is a physical and mental test for runners who follow a trail that “climbs more than 18,000 feet and descends nearly 23,000 feet,” according to Western States website. The conditions can range from snow and windchills to rain and extreme heat. Participants gain entry by completing a qualifying race. Anyone who qualifies is then entered into a lottery with only 369 runners chosen each year. That means only a very select few of the most hardcore and dedicated runners will ever get in to this iconic race

And you know, when it comes to being one of a select few to get in to something worthy of the effort it takes to get there, the Bible tells us that "wide is the gate and broad is the way that leads to destruction, and many enter through it. But small is the gate and narrow the way that leads to life, and only a few find it." That means there is only one way to eternal life and only those who believe in Jesus and are wholly dedicated to following Him (something that's becoming increasingly harder in a world where it's not popular) will spend eternity with Him. But let me assure you... taking the narrow road, the road that's exponentially harder to walk, will be worth it in the end. 

So make the decision to follow Christ no matter how difficult or unpopular it is to do so my friend. You'll reap the benefits both now and in the life to come. 

Heavenly Father, thank You for reminding us that there is only one way to You and that's through your Son, Jesus Christ. Cause us to remember that choosing to follow the world might grant us comfort and recognition in this life, but it will disqualify us from being one of the few that will spend eternity with You in heaven. It's in your precious name we pray Jesus. Amen.

Happy Running!

The Name of Jesus must be Frontline

“And whatever you do, whether in word or deed, do it all in the name of the Lord Jesus, giving thanks to God the Father through him.” Colossians 3:17 NIV

In an article titled “Bank of America Becomes Presenting Sponsor for Boston Marathon” published on Monday, the following was reported: Bank of America is now a step closer to completing its World Marathon Majors Six Star Medal. The bank, which is the presenting sponsor for the Chicago Marathon, will also sponsor the Boston Marathon, starting in 2024, according to a Boston Athletic Association announcement. The move comes nearly eight months after John Hancock Financial, the Boston-based presenting sponsor of its hometown race, decided not to renew its contract with the B.A.A. John Hancock Financial was the presenting sponsor for nearly 40 years. Unlike the Chicago Marathon, which is formally called the Bank of America Chicago Marathon, the financial institution will not headline the Boston race. The famed race will now officially be called the Boston Marathon presented by Bank of America. “We’re one of their core sponsors, and anything that may come of it, whether it be good press or what we can do collectively, will come out of the partnership,” Michael Chamberlin, the bank’s president of Massachusetts, said in the Boston.com report. “We don’t have to have our name as the frontline; that’s not what we’re about.”

And you know, when it comes to having our name as the frontline, the Bible is very clear that whatever you and I do, whether in word or deed, we are to “do it all in the name of the Lord Jesus… ” shining the spotlight on Him rather than ourselves. Which means we are to live fully committed to Jesus, seeking to bring Him glory and honor in every aspect and activity of our daily living—giving Him all of the credit for all of our successes and good things He provides. 

So understanding that you represent Christ at all times (at work, at home, and at play), let it be known that you’re not about gaining accolades for yourself my friend, but all about making his great Name known. 

Heavenly Father, thank You for reminding us that our every motive for doing something should be to honor You. Help us to live lives worthy of being called children of God as we represent You by our words and deeds Lord. It’s in your precious name we pray Jesus. Amen.  

Happy Running!

BASS PRO MIDWEEK MOTIVATION - WORK ON PACING YOURSELF

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 world famous Bass Pro Marathon/Half Pacing Team. As I'm writing this, the wise folks from the Ozark Mountain Ridge Runners (OMRR) are putting together the 2023 team that will have you laughing all the way to the finish line should you decide to join in on the fun (and I hope you do!). With many different times to choose from for both distances, these experienced runners will help you keep a steady pace from start to finish that will not only make your experience more enjoyable but ensure that you make it to the finish line. These fun runners will do their best to keep you from hitting “the wall” by keeping your mile times consistent. Are they worth their weight in gold or what?

But before you step up to the start line to even meet your pacers you've got lots of training to do. After all, you can't run 13.1 or 26.2 miles without putting in the work right?Unfortunately though, you won't have the pace team with you until race day so learning to pace yourself now is super important, especially for new runners or those wanting to PR. So if you don't want to be huffing and puffing unnecessarily or battling a heart rate that's higher than it should be, check out these 7 tips from DAILYBURN for pacing yourself--keeping in mind that pounding the pavement at a consistent pace is not as intuitive as it may seem. Like any skill, you have to practice tuning into your body and learning how different paces feel. 

Without further ado then…. here are the tips. 

1. Slow down.
It may seem counterintuitive, but taking it down a few notches is the first step to getting a grip on your pace. “Learning how to run at a truly easy intensity is one of the hardest things for people, whether they are just beginning to run or trying to run faster times,” says Caleb Masland, a North Carolina-based USATF-certified running coach. “Starting out too hard can quickly turn running into a frustrating versus a rewarding experience.” Underhill advises her runners to start slower than you think. That way, you finish feeling like you could keep going. Another way to check yourself? Run at a pace where you can easily carry on a conversation.

2. Check your breath.
Paying attention to your breath is one of the best ways to measure the pace, effort and intensity of your run, says Masland. Your breathing shouldn’t be labored. Think easy breaths in every three to four steps, and easy breaths out every three to four steps, he says. Also take note of your breathing changes — from uphills to downhills, or when you’re running slower versus faster —suggests Underhill. “Pay attention to your personal nuances and what those feel and sound like,” she says.

3. Tune into your body.
Underhill recommends doing a full body check while you run. This includes your breathing rate, arm swing, stride length and hitting the ground. “Start by listening to the sound of your feet, then your breath and see what these sound and feel like at an easy pace,” she says. “When those change, your pace has changed.”

Keep in mind, this means you need to leave the headphones at home since jamming to your favorite tunes makes it difficult to pay attention to your breath and body. Plus, most people naturally speed up or slow down during the course of a song, Underhill explains.

4. Don’t be afraid to run-walk.
Instead of focusing on building overall running mileage, Masland says, “Think in terms of increasing your total training time.” That may mean you start with a run-walk method so you can spend more time on your feet. “The reason for that is so you make sure your running stays in the aerobic intensity range. That will build your capacity to run longer in the future.”

Masland suggest walking for five minutes and running for one minute, repeating that cycle for 30 to 40 minutes, three times a week. The following week, increase the ratio so you’re running two minutes and walking for three minutes. “If you take it nice and easy, your body will start to adapt,” he says.

5. Try a prediction run — and repeat.
This is one trick Underhill likes to offer runners: Guess how long it will take you to run a mile (not your fastest mile!) and then run at that pace. “Tune into all your body’s cues that tell you how hard you’re working and repeat,” she says. “Keep doing this over and over and try to hit the same effort each time,” says Underhill.

6. Let go of expectations.
It’s no secret that we’re a numbers-oriented and data-obsessed society. But instead of chasing your next PR, focus on the quality of your run. After all, how well you run is influenced by what’s going on in your life, from stress to sleep to major life events. “These factors are going to impact how your feel when you run,” she says. If you let go of your expectations, you can better tune into how your body feels and how to pace yourself.

7. Don’t compare yourself.
While running groups are a great way to get into running and motivate you, there’s a danger in sticking with the crowd when you’re learning how to pace yourself. “It’s OK if you need to run less or run slower. Other runners in the group may have been running longer than you,” Masland explains. If you follow the pack, you may end up running too fast or too many miles, which can lead to common running injuries. “At the end of the day, it only matters how you compare to yourself. The only person you’re ultimately trying to do better than is yourself,” he says.

So there you have it friends. Learning to pace yourself now will help to ensure that you have enough energy to make it to the finish line on race day with or without a pacer. Consistency is the key and hard work pays off so put in the work today and you’ll thank yourself for it tomorrow.  

Happy Running!

Don’t Run Ahead of God

“Then the word of the Lord came to him: “This man will not be your heir, but a son who is your own flesh and blood will be your heir.’” Genesis 15:4 NIV

In an article titled, “Unbelievable! Camille Herron Shatters 48-Hour World Record” published Sunday, the following was reported: Camille Herron destroyed the world record for 48 hours of running, covering 435.336 kilometers (270.5 miles) around a 400-meter track in Bruce, Australia. The previous record, 411.5 kilometers (255 miles), was set by Jo Zakrzewski of Great Britain in February. Herron exceeded that by 15.5 miles. She bested the previous record about 45 hours into the event—and kept running for almost another 3 hours after that. She averaged 10:39 per mile pace, which included at least one 40-minute nap, according to her Instagram, so her actual moving pace was faster. Unbelievable indeed!! That’s a pace the majority of people will never run for even one mile, much less 100 of them!

And you know, when it comes to fast paces, you and I would do well to remember that we should never run ahead of God—something that can have disastrous consequences as we can see in the life of Abraham. God promised him a son who would be “his own flesh and blood.” And although Abraham was nearly 86 at the time and his wife Sarah 76, Abraham believed God would fulfill the promise. However, when it didn’t happen as quickly as the two thought it should, they took the matter into their own hands and arranged for the heir to come through Sarah’s maid servant Hagar. And history tells us this decision forever created conflict in the Middle East. 

So as you seek God's will for your life my friend, seek His timetable as well. Don't let your impatience carry you ahead of God. To do the right thing at the wrong time always makes the right thing the wrong thing. 

Heavenly Father, thank You for reminding us that when we go ahead of You, there are always negative consequences. If Abraham had only waited for You to fulfill your promise to him through Isaac, he would have reaped the benefits of peace that obedience always brings. Help us to keep in step with You by running Your pace and not our own. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

Surround Yourself with Mighty People

“So the three mighty men broke through the Philistine camp, drew water from the well near the gate of Bethlehem, and brought it back to David. But he refused to drink it; instead, he poured it out to the LORD,” 2 Samuel 23:16 BSB

As I approached the finish line of the Prairie Spirit 100 mile trail run yesterday morning after more than 27 hours of doing run/walk intervals, I couldn’t help but tear up at the sight of my friends waiting there to celebrate with me. Along with my husband who crewed me the whole time and paced me the last 24 miles, these people are the most self-sacrificial humans I have ever had the blessing of meeting. After making the long drive to Ottawa, Kansas, this group of friends I consider family made it perfectly clear that they were there to serve me and the other runners in our group who had made it their goal to complete something most people will never attempt. And serve us they did. They took turns pacing the runners, taping their feet, making sure their nutritional needs were met and so on—even sacrificing their sleep to keep us going through the night. As my friend Amanda (who completed her first hundo this weekend with their help) said,  “To say that I have the most amazing friends is an understatement!! I would have quit without their constant encouragement and support.” I tell you what, it’s simply amazing what people can accomplish with the right people by their side. 

And you know, when it comes to the benefits of having the right people by your side, the Bible gives us the story of King David’s mighty men who were said to be extraordinarily strong, courageous, unflinchingly brave, and completely committed to him. In fact, they were thirty-seven of the most fierce and dedicated warriors that ever lived. And they were men who were committed to their mission, even risking their lives to bring their commander a drink of water; a sacrifice David pronounced was too holy for him to drink so “instead he poured it out to the Lord.” 

So let us consider the importance of surrounding ourselves with men and women who selfishly live their lives for others my friend, as we look to the example of David. He was a mighty warrior but he couldn’t win his battles alone, and neither can we. 

Heavenly Father, thank You for those people in our lives who help us fight our battles and fulfill our calling. You are so good to give us friends who are like family Lord. Please Give us a heart to serve others so that we might be Your hands and feet to a world in need, and in doing good works cause others to glorify You. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

The Greatest Why

“Let your light so shine before men, that they may see your good works and glorify your Father in heaven.” Matthew 5:16 NKJV

In a timely article titled “How to not DNF a 100-miler” my buddy Ed Green posted yesterday in the group chat that included several crazy ultrarunners getting ready to either run or crew the PST 100 this weekend, the writer sat down with a few seasoned ultrarunners and coaches to get their juiciest words of wisdom to help other runners and especially newbies make it to the finish line. And while all the tips were good, I especially liked “EMBRACE THE SUCK” which was shared by ultrarunner Mark Atkinson, who said that to be successful a runner needed to find their reason for being there, their “why.” He went on to explain what that meant and why it was so important. “You didn’t sign up for a 100-mile slog through the wilderness because you didn’t have anything better to do that weekend. You had a different reason, and harnessing that prior to the race can help your mental fortitude. During those lonely moments on the trail, remember your why and transform it into your mantra that powers you forward. Maybe you’re hoping for a PR; maybe you’re going for the win; or maybe you’re doing this for your family waiting at the finish line. Whatever your why is, stick it in your brain and pull it out when times get tough…”

And you know, as someone who’s been blessed to run many ultras, I can tell you what my “why” is, the only “why” I have…. to shine the light of Christ on the racecourse so that others would be drawn to Him. This is the thought that keeps me pressing on through the dark nights, the pain, the fatigue, and the voices in my head telling me to give up. In those tough moments when I feel like giving up, I say to myself, “Shine bright Melissa! Keep running so that others will see the ‘good work’ you have done by the power of Jesus Christ and ‘glorify your Father in Heaven.’”  Believe it or not, for me, the 99 miles are done for the last one, the one where victory is achieved and His light is displayed for all to see. 

So always make Jesus your “why” my friend. Whether it’s in running or in life, let the thought of making Him known to the lost and bringing Him glory inspire you to press on in the hardest and darkest of times. Shine bright and finish the race set before you, whatever that looks like, so that the lost would see your “good works and glorify your Father in heaven.”

Heavenly Father, thank You for being a God worthy of all our praise, honor, and worship. Give us a heart to do “good works” Lord so that others would see them and glorify You. It’s in your precious name we pray Jesus. Amen.

Happy Running!

All Parts are Important

“In fact, some parts of the body that seem weakest and least important are actually the most necessary.“ 1 Corinthians 12:22 NLT

In an article titled “The Big Role Your Big Toe Plays in Running” published last year, Patrick McEneaney, a board-certified podiatrist and owner of Northern Illinois Foot & Ankle Specialists explained all the ways this ‘small’ body part is ‘huge’ in terms of importance in running and what issues can arise elsewhere in the body when it’s not functioning as it should. That can lead to issues because “anytime you don’t get full motion at a joint, there’s always another joint that picks up [the slack], otherwise you don’t move appropriately,” says McEneaney. In the case of the big toe, he explains, other metatarsal joints might have to absorb extra pressure; or you might supinate your foot, putting more pressure to the outside; or you might twist the midtarsal joint in pronation and use your foot and ankle to push yourself forward. “Issues in the big toe can lead to many ‘itis’ problems—plantar fasciitis, Achilles tendonitis, posterior tibialis tendonitis,” Smith adds. “It can also cause problems up the entire kinetic chain and cause pain to develop in the buttock, hips, or low back.” Translation: Keeping this small body part healthy will pay off big time on the run.

And you know, when it comes to keeping all of the body parts healthy in the church, both the big and the small, you and I would do well to remember that each of us has unique spiritual gifts (or parts in the body) that must operate together to make the church function as it’s designed to; with every part being equally important. In fact, as the Bible clearly states, “some parts of the body that seem weakest and least important are actually the most necessary.” Which means each and every one of us has an individual responsibility to ensure that we are doing our utmost to grow our gifts and to use them so that we don’t become a problem in the “kinetic chain” that causes someone else to develop ‘overworkitis’ due to our lack of keeping our body part healthy and working well. 

So whatever job or part God has given you in the church, do it with the joy and enthusiasm that only comes from spending time with the Lord in prayer, Bible study, and mediation my friend. You see, it’s only when we all do our part to become more like Christ each and every day that the church will function as it should.

Heavenly Father, thank You for reminding us that the church can only function as a healthy body when all of it’s parts or members are doing their part to be in top spiritual shape. Help us to understand that we hinder the whole body when we fail to operate at our best, no matter how ‘small’ we think our job or body part is. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

BASS PRO MIDWEEK MOTIVATION - Ease into Spring Running

 

Hello runner friends!

Welcome back to the Bass Pro Fitness Series

MIDWEEK M😊TIVATI😊N blog!

Now let's get started by talking about something that has the majority of runners happy... it's finally Spring!!!! And that means warmer weather is on the way. But before you jump off your treadmill and rush outside for some sun and some speedwork, keep in mind that it's best to start slow to avoid injuries. This is true even if you've been running outside all winter since winter running is usually a bit less intense than warm weather running. Most runners just don't run as fast or as far when the temperatures drop. And the extra sitting runners do during the winter means core muscles aren't as strong. 

In fact, when it comes to injuries, one study found there are more ruptured Achilles tendon injuries in the spring, and they’re lowest in the fall. These overuse injuries can also include a strained back, pulled muscles, and strained tendons. The worst overuse injury though is a stress fracture, which is initially a small crack or cracks in the bone culminating into a complete fracture caused by repetitive force on one part of the body like a foot or leg.

So to keep yourself injury free this season, check out these 5 Running Tips for Spring. Following them will help to ensure that you don't end up with the worst thing an injury can give you... FOMO! I speak from experience in telling you that missing out on Spring running because you're sidelined by an injury will bring you to tears! Think about it…all your friends will be talking about the beautiful weather, the budding flowers, and the smell of freshly cut grass out on their runs while you're left to cry upon reading their posts while rehabbing that "thing" that broke or got strained because you ramped it up too quickly. Without further ado then, here are some tips to ensure you run through Spring unscathed by the elements or your own zealousness:

Ramp up slowly.

It is easy to want to pick up training where you left off last fall, but you must be very careful about ramping up the miles too quickly. Doing too much too fast greatly increases your chances of an injury. How bummed would you be if you were sidelined even longer, missing out on the great running weather? The general rule about increasing mileage is that you should increase by no more than 10-percent each week. For example, if you run 10 miles during your first week back, run no more than 11 miles the following week. If you are injury-prone or are currently recovering from an injury, you should stick to a 5-percent increase week-over-week. This may be tedious and hard to do, but it will help ensure that you stay injury-free.

Take inventory.

After taking a few months off from running, it is easy to forget how old or worn your running gear is, particular shoes. When was the last time you replaced your running shoes? If the answer is "I don't know," you are probably ready for new ones. You should replace your running shoes every 300 to 500 miles, depending on your size, weight, gait, and shoe type. Keeping a running log is great, not only for tracking your progress and runs, but also for keeping track of shoe mileage. In your running log, make a note of the date you started wearing a new pair of shoes, then keep track of your weekly running mileage. You'll then be able to easily calculate when you've run 300 to 500 miles in those shoes.

Set a goal.

Whether you've been running for years or are brand new to running, setting goals can be very beneficial. Working toward a goal allows you to feel like you are accomplishing something and gives you a purpose for getting in those miles. Whatever your goal is, it should be challenging, yet achievable. If you are brand new to running, maybe your goal is to finish a 5K, or to be able to run for 20 minutes without stopping. Perhaps you want to get faster, stronger, or lose weight. Whatever your goal, set a realistic timeline to meet it and celebrate in a healthy way when you accomplish it. Treat yourself to some new running music, give yourself a pedicure, or buy yourself a new pair of running shorts.

Be prepared for the weather.

In many parts of the country, spring weather is very unpredictable. Be prepared for any kind of weather. Make sure you have gear for cold mornings, such as long pants, gloves, or a wool cap, as well as clothes for warm weather, like shorts and a T-shirt. Also make sure you have a good water-resistant jacket on hand if you live in an area where spring showers are likely.

Keep allergies under control.
If you have seasonal allergies and the spring weather makes you sneezy and itchy, consider joining a local gym or investing in a treadmill until your allergies subside. If running outside makes your allergies flare up, you are probably far less likely to go for a run. If you can stay indoors to run, however, you won't miss out on your training and you can keep your allergies under control.

So there you have it friends. Winter is finally over and Spring is finally upon us!! Which means it's time to get back out into the great outdoors and enjoy the sights, sounds, and smells of this season of renewal God has given us. So go ahead and set those goals, but go after them slowly so you can enjoy all the great things this time year holds without being sidelined by injury. 

Happy Running!

We all Fall Short

“For everyone has sinned; we all fall short of God’s glorious standard.” Romans 3:23 NLT

In an article published by Canadian Running yesterday titled, “Ethiopian runner misses 5k world record by 1 second” the following was reported: Ethiopia’s Yomif Kejelcha ran an incredible 12:50 5K in Lille, France, on Sunday, finishing one second off the world record. Going into the race, Kejelcha owned the third-fastest 5K time in history with a 12:53 PB, and by the time he broke the tape in Lille, he had climbed to the second-fastest of all time. He now sits behind only his fellow Ethiopian Berihu Aregawi, whose 12:49 PB has been the world record since Dec. 2021. The writer went on to describe how Yomif’s speed and moves got him close to breaking the record but said, “Despite an impressive effort in that closing kilometre, Kejelcha fell just short of the 5K best once again, stopping the clock for an agonizingly close 12:50 result.”

And you know, when it comes to falling short, the Bible tells us that we are all sinners and “we all fall short of God’s glorious standard.” That means no matter how seemingly ‘good’ we are, we will never reach the perfection needed to enter God's presence. Furthermore, had it not been for the sacrifice of Jesus Christ, we would all receive the penalty due our sin and spend eternity in hell. Thankfully though, Jesus death on the cross made us right with God and granted us eternal life; something that our best efforts could never ever do.

So be thankful that none of us have to be ‘good’ enough to enter heaven my friend, because that’s a mark we would always fall short of reaching! Praise God for providing the Way to Him and make telling others about this Good News your lifelong goal.

Heavenly Father, thank You for loving us so much that You wouldn’t give us the just penalty that our sins deserve. Thank You for sending Your one and only Son to die for us so that we could stand before You as righteous and enter into eternal life. It’s in your precious name we pray Jesus. Amen.

Happy Running!

Take up your Cross Daily

“Then he said to them all: “Whoever wants to be my disciple must deny themselves and take up their cross daily and follow me.” Luke 9:23 NIV

In an article titled “79-Year-Old Oklahoma Woman Completes 1,000 Consecutive 5Ks” published last week, the following was reported; An Oklahoma woman determined not to let the pandemic stand in the way of her health and well-being decided to attempt a goal of running or walking a 5K every day for 100 days—and she’s just crushed it. Mae Dean Erb, 79, has now completed her 1,000th daily 5K, just two months shy of her 80th birthday. “I thought maybe I’ll do 10 days, and then I just kept going. I just kept marking them off on my calendar,” Erb told the Cherokee Phoenix, a local newspaper. “It’s a lot easier than most people think it is once you start, especially if you hold yourself accountable.” Still, 1,000 isn’t good enough for the almost-octogenarian, as she has continued to complete a daily 5K since crossing the milestone. “I’m afraid good habits are as hard to break as bad ones. I can’t imagine getting up one morning and not doing a 5K after doing this many,” she said.

And you know, when it comes to ‘good habits’ that are worth keeping, taking up our crosses daily to follow Jesus is a practice that we should never stop or even imagine giving up. You see, there is no ’gooder’ goal that you and I could ever pursue or achieve that will reap greater benefits both now and for eternity than following Jesus Christ for a lifetime. But you can be sure that it won’t be easy. There is no such thing as a "halfway disciple." Which means that to truly follow Christ, He has to become everything to us. We must willingly make it a habit to deny or surrender our will to take hold of and embrace His will for our lives. 

So hold yourself accountable to do what it takes to run the spiritual race every day my friend. Begin each morning with Bible study and prayer and you’ll soon find that this ‘good habit’ you’ve formed has transformed your life in ways you could never have imagined. 

Heavenly Father, thank You for reminding us that to be a disciple of Jesus over a lifetime will require the utmost discipline and sacrifice— but that it will be so worth it when we cross that final finish line and hear the words, “Well done good and faithful servant.” Give us a heart to follow You Lord and the strength and grit to let nothing stop us from taking up our crosses daily. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

The Best Mental Health Plan

“Peace I leave with you; my peace I give to you. Not as the world gives do I give to you. Let not your hearts be troubled, neither let them be afraid.” John 14:27 ESV

In an article titled “Major Research Shows Just How Beneficial Exercise Is for Mental Health” published Monday the following was reported: A new research review published in the British Journal of Sports Medicine, involving 97 studies and more than 128,000 total participants, found a significant association between exercise and improvement in depression and anxiety symptoms. Researchers say the results were similar to treatment with counseling and medication and though people shouldn’t skip those tactics, they believe exercise should have a prominent place in mental health treatment and depression prevention plans. 

And you know, when it comes to associations that should have a prominent place in our lives to ensure that we are mentally healthy, there is no greater connection we could ever form than the one with Jesus Christ. You see, there is total and complete peace in Jesus. Not the peace the world offers that is contingent on whether things are going our way and we are problem free but the peace we have regardless of the problems we are facing or the chaos that’s surrounding us. This is an absolute harmony and calmness of the body, mind, and spirit that supersedes all earthly circumstances and surpasses all human understanding. 

So seek Christ first and above all else my friend. Spend time with Him each and every day through the Word, prayer and meditation so you can have a heart that is free from anxiety and fear and a mind that is clear and focused on the promises of God. This is the best mental health plan you could ever have. 

Heavenly Father, thank You for reminding us that You are sovereign over all. Help us to remember that when we face the trials of this world so that we can have peace knowing that we are safe with You and there’s absolutely nothing that can separate us from your love or protection. Please bring it to our minds when we are struggling that all things work for our good and for your glory.  It’s in your precious name we pray Jesus. Amen. 

Happy Running!

Speak Only Encouraging Words

“Don’t use foul or abusive language. Let everything you say be good and helpful, so that your words will be an encouragement to those who hear them.” Ephesians 4:29 NLT

In an article titled “Olympic High Jump Coach Receives 3-Year Ban for Misconduct” published last week, the following was reported: A top British Olympic high jump coach has been banned for three years for misconduct, including mocking a para-athlete, using vulgar language to refer to team doctors, and using inappropriate language toward his athletes. Fayaaz “Fuzz” Caan, who in the 2012 London Olympic games coached Robbie Grabarz to a silver medal, was suspended by UK Athletics shortly before he was set to coach athletes Morgan Lake and Emily Borthwick in Tokyo. Among the charges, Caan faced allegations of fostering bullying within his training group, which he denied. He did concede, however, that bullying between group members had occurred. Additionally, Caan accepted charges of abusive language and impersonating a disabled person. Caan also admitted to using harsh language, including profanity, in the presence of parents, athletes, and spectators and confessed to using similarly colorful language in describing a British Athletics doctor and a team physiotherapist. And while Caan claimed “he lacked support from UKA and faced “extreme pressure” to produce results,” there was zero tolerance for his behavior and the decision cannot be appealed. 

And you know when it comes to zero tolerance of unwholesome talk that only tears people down, the Bible tells us that we are to never “use foul or abusive language.” On the contrary, everything we say should be “good and helpful” so that our “words will be an encouragement to those who hear them.” This practice of speaking words that only give support, confidence, and hope to others not only builds people up but sets us apart as believers in Christ and has the power to draw the lost to Him. 

So speak only words of kindness, edification, cheer, and comfort my friend, knowing that there is never a valid reason for doing otherwise. You’ll not only encourage yourself but those around you. 

Heavenly Father, thank You for reminding us that our words have the power to tear down or to build up, to draw people to You or to cause them to turn away from You. Help us to guard our hearts and mouths Lord so that we would speak only those things that bring You glory. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

BASS PRO MIDWEEK MOTIVATION - Sleep Can Make us Better Runners

Hello runner friends!
Welcome back to the Bass Pro Fitness Series
MIDWEEK M😊TIVATI😊N blog!

Now let’s get started by talking about something many runners, especially those training for long distance races, seem to struggle with… sleep deprivation. I don’t know about you but between working full time, taking care of a family, maintaining social obligations, and training for an ultra marathon, I find myself failing to meet the sleep requirements necessary to perform at my best (physically and mentally). This was something that really hit home after Saturday night's Racing for Daylight 12-hour Ultra. After being awake for 24 plus hours to set up, run, and then help tear down the race, I grabbed a five hour nap and then slept about 7 hours that night. Still exhausted the next day, (daylight savings time didn't help), I used my vacation day to take another long nap and then go to sleep at a time that afforded me a good night's rest. But here's the deal. I don't normally take the measures to ensure that I get ample rest and I'm guessing that you don't either.

So let's talk about it. How much sleep do runners need? Why is sleep so important? Especially during high training cycles? And what habits can we form to safeguard our sleep? To answer that, check out this information from asicsRunkeeper that shows better sleep is directly proportional to better performance.

When you work out or go for a run, your muscles experience micro damage to the tissues including muscle protein breakdown. Sleep releases hormones that aid in muscle protein synthesis, thus repairing the cellular level damage from exercise.Sleep allows the body to recover. Because of this, athletes tend to need more sleep than the general population. Most runners require 7-9 hours of sleep per night, possibly closer to 8-10 hours during intense training blocks.* Inadequate sleep can impact the immune system and increase your risk of getting sick. If you’re consistently getting only a few hours of sleep, you’re going to feel it; before you know it, your body will force you to rest when you’re not expecting it. Isn’t it better to get good sleep and train than not do so, fall sick, and then be finally forced to rest?

Let’s take a look at how sleep can increase your productivity as a runner and make you stronger and faster.

Sleep releases growth hormones

When you hit the sack after a long day of strenuous exercise, your body finally gets to rest. During that sleep, your body releases growth hormones that help repair cellular and tissue damage, invigorate muscle growth, and stimulate bone building. This makes you better prepared for working out the next day. Over time, you adapt to your training better when you sleep well since your body has an adequate opportunity to recover from training.

Sleep allows your heart to rest

For any runner, it is important to maintain cardiovascular health. Sleeping at night helps ensure blood is circulated to all parts of the body. When you’re in deep sleep, your heart rate and breathing continue to change which promotes cardiovascular health. Also, adequate sleep duration is associated with a lower risk of heart disease, asthma, COPD, and metabolic diseases.*

Sleep can strengthen the immune system

Insufficient sleep impacts our immune function and increases the risk of infection. A study in the Scandinavian Journal of Medicine and Science in Sports shows that runners who sleep seven or more hours per night are less susceptible to illness. During sleep, the body produces cytokines–hormones that help build immunity and combat infections. These cytokines build a shield around the body to reduce the risk of getting sick. Reducing the risk of illness allows you to train more consistently, which in turn can make you a faster runner. Stronger the immune system, the higher the runner’s performance may be.

Sleep may help increase speed

A good night’s sleep may help fight fatigue, making one more alert and charged for a run. A study published in the European Journal of Applied Physiology found that even one night of severe sleep deprivation may cause individuals to fatigue sooner on hard efforts. The sooner an individual fatigues, the slower the run may be.

Sleep may improve endurance

According to a review published in Current Sports Medicine Reports, inadequate sleep can impair your endurance. Whether you are running a 5K or a marathon, running is an endurance sport – so you want your endurance to be as high as possible. Athletes who sleep less tend to have lower glycogen stores, which means they are unable to produce as much energy in long-distance training runs or races.

Tips for developing good sleep habits.

•  Establish a sleep schedule: Routines can make every part of life easier, including sleep. If you go to bed and wake up at approximately the same time each day, your body will likely establish a set circadian rhythm. You will have an easier time falling asleep at night and less wakings during the night, both of which promote quality sleep.
• Eliminate caffeine later in the day: Caffeine is a stimulant – it makes you more alert. Alertness is exactly what you want at your morning meeting, but not what you want when you are trying to fall asleep at night. Caffeine lingers in your system for several hours after consumption, so you may want to avoid consuming caffeine anytime in the afternoon or evening.
• Eat sleep-inducing foods: According to a review published in Nutrients, certain foods can help you fall asleep faster and stay asleep throughout the night. Carbohydrates, tryptophan-rich protein (such as milk, cheese, poultry, pumpkin seeds, and beans), tart cherries, and magnesium-rich foods all promote better sleep quality.
• Reduce blue light one hour before bed. Research shows that blue light – such as that from your smartphone – can disrupt circadian rhythms. You can use blue-light-blocking glasses; however, the most effective method is to turn off all devices for approximately one hour before bedtime.
• Use a white noise machine. White noise is not just for infants! While the research is mixed, many people report that light white noise helps them fall asleep.

So there you have it friends. The takeaway from all this is: sleep is crucial for both physical and mental health. There's no substitute for a good night’s sleep. It can reduce the risk of illness, strengthen the immune system, put you in a good mood, increase your ability to interpret and react to situations, and support and promote your overall athletic performance. So do what you have to do to get a good night's sleep! At least as often as you can. Your body will thank you for it and the added zzz's will have you training harder and running better than ever on race day.

Happy Running!

Be Ready at all Times

"'Watch out! Don’t let your hearts be dulled by carousing and drunkenness, and by the worries of this life. Don’t let that day catch you unaware," Luke 21:34 NLT

In a story published Sunday by Hawaii News Now titled, "2 seriously injured after car plows into Kapahulu running store," the following was reported: Two people were seriously injured after a car plowed into the Running Room in Kapahulu on Sunday afternoon. Honolulu EMS responded around 12:30 p.m. to 819 Kapahulu Ave. Witnesses said the car went right through the storefront, sending shoe racks and tables flying. Chad Morisato, a food vendor set up outside the store, said the incident “happened so fast.” “He didn’t hit the brakes at all,” he said. Damage from the incident is estimated at about $15,000. Talk about being caught unaware! Those unsuspecting shoppers didn't even have time to move out of the way. 

And you know, when it comes to being caught unaware, the Bible tells us to "Watch out!" and to be ready for the return of Jesus so "that day" won't catch us unaware and unprepared. Which means keeping our hearts from being dulled, weighed down, or burdened by things like careless living, dissipation, intemperance, carousing, drunkenness, anxiety and the worries of this life—something we do by remaining steadfastly fixed on the Word and the work God has called us to do. You see, Jesus’ coming will be as unexpected as that of a thief who breaks into a house while the owner is asleep, and will happen even faster than a car plowing through a running store. See why we must be ready at all times?

So in the words of A.W. Tozer, "Let us be alert to the season in which we are living. It is the season of the Blessed Hope, calling for us to cut our ties with the world and build ourselves on this One who will soon appear. He is our hope—a Blessed Hope enabling us to rise above our times and fix our gaze upon Him." 

Heavenly Father, thank You for reminding us that Jesus will return in the blink of an eye and without warning. Help us to truly understand this so that we will not only make ourselves ready but will have an urgency to witness to the world like we never have before so that the lost will be found ready as well. It's in your precious name we pray Jesus. Amen. 

Happy Running!

Be the Encourager

“So encourage each other and build each other up, just as you are already doing.” 1 Thessalonians 5:11 NLT

If an encourager is defined as “someone who provides support, confidence, or hope to others,” then the majority of runners I know would most definitely fit the definition. And let me tell you, people who lift other people up, either by word or deed, are absolutely priceless! This was the continual thought I had over the course of the 12-hour Racing for Daylight Ultra event held over the weekend. With it’s unusual start time of 6:00 p.m., the participants ran or walked through the cold, dark, misty hours of the night—with the course getting increasingly harder and less populated (runners were urged to come for as long as they wanted to) as the evening wore on. With only five runners (myself included) left on the 2.7 mile loop after eight hours with only four to go, I found myself increasingly anticipating the sight of each headlamp moving toward me along the isolated path as I knew what it would bring… encouraging words from a fellow runner that would comfort, hearten and cheer me on. 

And you know, when it comes to providing comfort or encouragement to one another, the Bible instructs us to “encourage each other and build each other up.” Take notice here that giving encouragement is stressed above taking encouragement. Which means every believer should actively be looking for opportunities and ways to spur others on, even more than they “are already doing,” so they will motivate, influence and inspire those people they meet along the spiritual course of life to keep pressing on to the finish line; something that has benefits far beyond what we can ever comprehend. 

So let us always remember that, in the words of Chuck Swindoll, “Encouragement is awesome. It can actually change the course of another person's day, week, or life" and let that thought motivate us to be encouragers wherever we go!

Heavenly Father, thank You for reminding us that believers should always be ready and willing to share uplifting words and perform morale boosting actions. Give us a fervent mind and a loving heart to do this to all people Lord, especially to those in the family of Christ. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

God is proven real through creation

"For ever since the world was created, people have seen the earth and sky. Through everything God made, they can clearly see his invisible qualities—his eternal power and divine nature. So they have no excuse for not knowing God." Romans 1:20 NLT

In an article titled “ What running does to the knees, according to a large survey of marathon runners” published by NBC News Tuesday, the following was said: Runners often hear the warning “Keep pounding the pavement and you’ll destroy your knees.” A new study found that runners were not more likely to develop hip or knee osteoarthritis the longer, faster and more frequently they ran. Osteoarthritis, a condition marked by deteriorating cartilage where the bones meet, affects more than 32.5 million adults in the United States, according to the Centers for Disease Control and Prevention. As the cartilage cushioning the bones wears down, osteoarthritis can cause pain, stiffness and even disability. It’s the most common form of arthritis, especially among older adults, and there’s no known cure. Dr. Vehniah Tjong, an orthopedic sports surgeon and co-author of the study said, “Runners should be encouraged by our results. They refute the current dogma that long-distance running predisposes an individual to arthritis of the hip and knee.”

And you know, when it comes to refuting dogma, do you realize that although skeptics and scientists have been trying for hundreds of years to deny the existence of God, they have always come up short? They can't disprove it! In fact, no matter how hard a person argues against the existence of a Creator, the Bible tells us that "since the world was created, people have seen the earth and sky" and that "through everything God made, they can clearly see his invisible qualities—his eternal power and divine nature." Which means they have no grounds to reject the truths laid out in the Bible and "no excuse for not knowing God."

So let us not only be encouraged by the fact that the existence of God has not, can not, and never will be disproved, let us boldly and joyfully share this Good News with the lost so that they can be encouraged as well; but more importantly be inspired to accept the One who can be seen in the Word and all of creation. 

Heavenly Father, thank You for showing us how real You are through creation and through the Word. Lord, please give us a heart to understand that there are millions of people who see the earth and the sky and understand there is a Creator who made them both but need to hear the message of salvation. Make us bold to share that. It's in your precious name we pray Jesus. Amen. 

Happy Running!

We Must Issue the Warning

"So I went to the angel and told him to give me the little scroll. And he said to me, 'Take and eat it; it will make your stomach bitter, but in your mouth it will be sweet as honey.' And I took the little scroll from the hand of the angel and ate it. It was sweet as honey in my mouth, but when I had eaten it my stomach was made bitter. And I was told, 'You must again prophesy about many peoples and nations and languages and kings.'" Revelation 10:9-11 ESV

In an article titled “Florida Woman Sets Guinness World Record for Consecutive Ultramarathons” published Tuesday, the following was reported: Megan Cassidy, 41, set the Guinness World Record for the most consecutive days running an ultramarathon for a woman with 23 days, besting the previous record by 12. Katie Spotz held the previous record at 11 days. The Osceola News-Gazette reported that the Cassidy only stopped at 23 days because she had to go back to work. Cassidy, from Kissimee, Florida, logged 50 kilometers—31.1 miles— every day from December 17, 2022 to January 8, 2023, according to the News-Gazette… “Day 23 was bittersweet,” she told the News-Gazette. “I knew that it would be my last run and that on Monday I would have to go back to my desk at work. It ended up being my third fastest of the 23.”

And you know, when it comes to something that's bittersweet, John was given a vision (like Ezekiel) in which he was told to eat the scroll. The angel then said, "it will make your stomach bitter, but in your mouth it will be sweet as honey." And indeed the taste was sweet in John's mouth because God's Word is sweet to all true believers. But knowing the destruction that would come upon all those who refused to believe, the Word in his stomach "was made bitter." As bitter as it was though, John was told, "You must again prophesy about many peoples and nations and languages and kings." 

So knowing the fate that awaits all unbelievers who stand before God on judgement day, let us be bold in warning of the destruction that is coming no matter the consequences. It's something that we must do if we truly love them. 

Heavenly Father, thank You for reminding us that we are all watchmen assigned the task of warning the lost about the fate that awaits them if they refuse to accept Jesus as their Savior. Give us courage to speak words that most will not want to hear knowing that their eternity depends on it. It's in your precious name we pray Jesus. Amen. 

Happy Running!

BASS PRO MIDWEEK MOTIVATION - Embrace Hill Running

Hello runner friends!

Welcome back to the Bass Pro Fitness Series

MIDWEEK M😊TIVATI😊N blog!

Now let’s get started by talking about something many runners don’t like to talk about… hill running. And why don’t the majority of runners intentionally seek out hills? Because running hills is difficult! But guess what? Running hills has a whole lot of benefits including increased strength and speed. It’s also one of the best ways to relieve the feelings of boredom the same old routine eventually gives a person. 

And let me tell you, I didn’t know I was bored with my usual route and routine until Saturday when my friends and I switched up our normal group run location (that’s totally flat) so we could get in a long run before jumping into a local 5k together to benefit one of our county’s dog shelters. This was one of the hilliest 3.1 mile races I’ve ever had the pleasure of entering. And let me tell you I was smiling because of it. The added challenge put so much pep in my step that I finished first in my age group.

And if those hills weren’t enough, my Monday and Tuesday workday consisted of attending a conference in Branson where divine intervention had me running the hills and valleys of the Thousand Hills Golf Course that was located next to the condo where my co-workers and I stayed. Believe it or not, three days of running hills had me feeling stronger than ever and more confident that I will be able to cross the finish line of my upcoming ultra. 

But don’t just take my word for it, check out these great reasons from VeryWellFit to include hills in your training:

Build Strength 

Running inclines (either outdoors or on a treadmill) is a form of resistance training. It builds muscle in your calves, quads, hamstrings, and glutes. You'll also strengthen your hip flexors and Achilles' tendons. Hill running strengthens these areas more than running on flat surfaces. As a bonus, if you hate doing circuit training or strength training, hills can be a great way to build these muscles through running rather than lifting weights.

Increase Speed 
The muscles you use to run hills are the same muscles used for sprinting. The strength you build running inclines will help to improve your overall running speed. Hill repeats are an excellent workout for speed, strength, confidence, and mental endurance. While no two hills are identical for distance and incline, the workout is simple. To complete a hill repeat, use a hill distance of 100 to 200 meters (you might need to cut your uphill run short on longer hills). Run up the hill as fast as you can, then recover by jogging or walking down. A hill workout is also a great way to mix up your treadmill routine. To do hill repeats on a treadmill, increase the incline for one to three minutes, then jog to recover.

Boost Intensity and Calorie Burn 
Runners can add intensity by speeding up, but hills offer a way to increase intensity while going at the same speed. Your heart rate, respiration, and probably the rate of your perspiration, will go up as you start running uphill. As a runner, you might not achieve a speed near your limit very often when on level ground, but you might be able to so more easily on a hill. Another benefit of adding intensity is that you'll burn more calories when running uphill. The actual number of additional calories will depend on the grade of the incline and other factors, but you can expect to increase your fat-burning potential by adding hills to your workout.

Bust Boredom 
It's common to hear runners say that they get bored running on a completely flat course. While it's also true that some runners don't like hills, when you are feeling stuck in a rut, adding uphills and downhills to your routine can help prevent mental and physical burnout from boredom. Your body gets used to running on flat roads. Hills provide a welcome distraction. When you mix things up with your routine, it can lead to new fitness gains.Reaching the top of an incline is a small triumph that will boost your confidence mid-workout. If nothing else, you might get a better view from the top of the hill. 

Reduce Injuries 
As you strengthen your leg muscles through hill running, you might also reduce the risk of suffering from ​running-related injuries. You will have trained your muscles to perform at different levels of incline. As you're running uphill, you'll be required to engage your glutes and hamstring muscles. Going downhill requires the stability provided by your knee joints as they engage your lateral and medial quadriceps muscles. When those muscles are challenged in future runs or athletic events, they'll be better prepared to meet the new physical barrier.

Race Preparation 
The more you run hills, the less intimidating they'll seem when you encounter them on a racecourse. Your improved strength and technique will give you a confidence boost when you're racing. You'll feel more mentally prepared for hills if you practiced them during training.
If you have an upcoming race, check the course map. Many runs will also include an elevation chart so that you can see how hilly your route will be. You can plan to train on the specific hills or find hills with a similar elevation to get race-ready. Training on hills before your race will help you improve your time during the actual marathon.

Strengthen Your Upper Body 
Uphill running forces you to drive your arms harder than you do when running on flat ground. This means you'll improve your ability to engage your core as well as boost your upper body strength. Running hills does not take the place of proper strength training, but there's nothing like powering up an incline to remind you that running is a sport where you'll need to integrate all your muscles.

So there you have it friends. There are so many reasons to incorporate hill running into your weekly routine that you just need to do it! It may be hard but it’s so worth it. I'll personally attest to it and I hope that you'll choose to be a hill seeker! Intentionally tackle those hills at least once or twice a week and you’ll find that you’re a better runner all around.

Happy Running!

There is Joy in His presence

“You will show me the way of life, granting me the joy of your presence and the pleasures of living with you forever.” Psalm 16:11 NLT

In an article titled, “This Father-Daughter Duo Just Ran a Marathon in Every State” published yesterday, the following was reported: A father-daughter duo from Massachusetts surpassed a notable milestone when they completed the Maui Oceanfront Marathon this past January. That alone would be a triumphant feat for most, but Beth and Scott Lennox are not like most runners—each has now completed a marathon in every state, and crossing the finish line together in Hawaii marked their respective final state. Even more surprising is that Scott, 76, didn’t start running marathons until he was 50, with Beth joining him shortly after… Scott and Beth cherish their time running together and eagerly anticipate further memories, knowing they will be there for one another. "Sometimes he's carrying me, and sometimes I'm carrying him,” she said. “But we both get there." "We've just had fun,” Scott added. “There's always some aspect of every marathon that we've done where we've had a really good time."

And you know, when it comes to being part of a fun running duo, you and I could never choose a running partner better than the Lord. Why? Because there is joy in His presence! That means when the race gets hard (notice I said when and not if), we will have the One beside us that can fill us with great delight and happiness in the midst of the pain, difficulty, and trials that are sure to come as we make our way to the finish line. And the best part is, by choosing to follow Jesus now, He will show us the way of life (which means we will never stray off course) and lead us to the finish line where we will be rewarded with “the pleasures” of living with Him forever. 

So while the world may think the Christian life isn’t fun, anyone who walks with Jesus knows that it’s the most fun a person could ever have. So choose Jesus as your running partner my friend, you’ll have a really good time and make lots of memories along the way. 

Heavenly Father, thank You for reminding us of the benefits of walking with You. We will not only have the joy that comes from being in your presence but will be rewarded with the pleasures of living with You forever. Cause our minds to truly understand this so that we would choose You as our running partner each and every day. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

Run the Race You’re in

“Therefore we also, since we are surrounded by so great a cloud of witnesses, let us lay aside every weight, and the sin which so easily ensnares us, and let us run with endurance the race that is set before us,” Hebrews 12:1 NKJV

In an article titled “Lead Vehicle Misguides Top Runners at Las Vegas Half Marathon” posted Saturday the following was reported: Canadian Olympian Trevor Hofbauer, 30, broke 60 minutes (and the tape) at the Rock ‘n Roll Half Marathon in Las Vegas last week, according to Athletics Illustrated. But that’s because the lead vehicle led the frontrunners off course, shortening the distance by about a half mile. According to Hofbauer’s 12.54-mile Strava activity, “course cruiser turned us around early.” The race’s results page does not include Hofbauer, whose personal record for the half was 64:30. In fact, none of the men’s top finishers are listed in the results page. The first-place finisher for the men’s division is listed as American Benjamin Stone in 1:12:32. An Instagram post by Mile2Marathon, for which Hofbauer is a coach, tags Hofbauer and says: “Trev stayed patient the first half of the race coming back from 4th in the last 5km to take the win. That makes back to back Vegas champs for M2M coaches.⁣ The peppers were definitely prepped for this one, it’s unfortunate we got steered the wrong way but these things happen and all you can do is just run the race you’re in.”

And you know, when it comes to running the race we’re in, we would all do well to realize that although we are running the race together—cheered on by “so great a cloud of witnesses” aka the saints that have gone before us—we each must run our own race with its unique trials, challenges, temptations, setbacks, and obstacles that are designed to make us more like Christ. Which means your race isn’t the one your best friend is running. And it isn’t the course God set your sister on either; or even the one your spouse is on. It’s your race… the race “set” before you mapped out by God Himself. 

So resist the urge to look to the right or the left to compare your race with someone else’s my friend. You’ll not only trip and fall but you’ll take your eyes off the One who is always with you and leading you to the finish line. 

Heavenly Father, thank You for reminding us that we each have our own race to run with its own hills and valleys. Help us remember that when we look at someone else’s race that may seem easier than ours knowing that You are in control and will always lead us individually on the path that is for our good and for your glory. It’s in your precious name we pray Jesus. Amen. 

Happy Running!