Take Responsibility for Your Actions

“People who conceal their sins will not prosper, but if they confess and turn from them, they will receive mercy.” Proverbs 28:13 NLT

In an article published Tuesday by Oregon Live titled, “Portland man must give up ownership of dog Bubbie that mauled runner, attacked poodle,” it was reported that a Multnomah County hearings officer has ordered that Jessie Miller must permanently give up his pit bull mix Bubbie after designating the canine dangerous for mauling a runner in Southeast Portland in April, less than two months after he attacked another dog… Miller, who lives in a van on the street, later acknowledged he wasn’t present when the dog attacked Wakerhauser. Miller said he was sick and vomiting and allowed his friend to take the dog for a walk, he said. The friend let the dog run off leash in a vacant, fenced-off property along Southeast Hawthorne Boulevard. Miller suggested that Wakerhauser must have done something to agitate his dog, fallen or possibly slapped it. He questioned if Bubbie was trying to “kiss” the runner. “Maybe she freaked him out…I don’t believe that he would’ve mauled her. He might have got scared,” Miller said. “He’s a wonderful pup. He’s a great dog.” Wow! Talk about shifting blame. The runner suffered severe injuries from the attack that was clearly the fault of the owner but Miller refused to take responsibility. 

And you know, when it comes to owning up to our faults, errors and shortcomings, the Bible tells us that “people who conceal their sins will not prosper.” Which means when a person chooses to blame others for their actions rather than take responsibility for them they feel no need to confess their mistakes and therefore show no remorse by turning from them—something that would undoubtedly cause them to receive mercy both from man and from the Heavenly Father. In their arrogance and pride then, these people choose to forever play the victim and forgo the grace and forgiveness that could be theirs. 

So always take responsibility for your actions my friend. Admit your mistakes. Apologize to those you’ve wronged and humbly make amends when it’s necessary so that you can free yourself from the harsh punishment you deserve. You’ll be so glad you did. 

Heavenly Father, thank You for reminding us that there are always consequences for our actions. Whether we admit to our wrongdoings or not, the truth always comes out. Knowing that help us to be quick to accept responsibility for our actions and even quicker to apologize for them if we’ve hurt someone by those actions.. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

Forget the Past

“No, dear brothers and sisters, I have not achieved it, but I focus on this one thing: Forgetting the past and looking forward to what lies ahead,” Philippians 3:13 NLT

In a story titled “Charges Filed Against Man Who Tried to Kidnap a Runner in North Carolina” published Tuesday it was reported that a woman in Winston-Salem, North Carolina was out for a run and noticed she was being followed last Wednesday. A man she had passed earlier who was wearing construction clothes—she assumed he was just walking to his work site—and walking the other direction turned around and began following her. When he got close enough that she could hear his footsteps, she whipped around and said, “Oh my gosh, you scared me.” After that, she said she turned around and began walking, hoping that he would just continue on, but within seconds, the man, 19-year-old Dylan Cody Smyers, attempted to grab her… While the female runner who survived the attack is grateful to have escaped without physical injuries, she told the Statesville Record & Landmark that her throat still hurts from screaming when Smyers grabbed her. Last weekend, she went for her first run since the attempted kidnapping, and told the newspaper she “jumped out of my skin” when a child yelled at her while riding past on a bicycle. She is planning to take a self defense class in a few weeks and has started carrying pepper spray, but said, “You can’t live your life scared to go on a run. I was just in the wrong place at the wrong time.”

And you know, while this story has a happy ending, it could have been tragic had the woman not made the decision to not focus on the past. You see, there are many people in this world (even believers) who have experienced things that could cause them to become bitter and/or fearful—things that cannot be changed. These things can not only keep us in bondage to the person or thing that caused those feelings but can keep us from pressing on and serving Christ as we are called to do. Which is the very reason Paul made the decision to focus “on this one thing; forgetting the past and looking forward to what lies ahead,” not letting anything interfere or slow him down in his pursuit of the heavenly prize he knew awaited him and every other faithful believer. 

So if something in the past is keeping you from running the race today, it’s time to let it go my friend. You can’t change what was done but you can choose to not let it keep you from moving forward anymore. As the woman said, “You can’t live your life scared.” Lay it down at the feet of Jesus and let Him give you the strength to move on. 

Heavenly Father, thank You for reminding us that we can be more than conquerors through You if we would only let go of the thing or the things that are holding us back and surrender to Your will for our lives. Give us the courage to throw off everything that’s weighing us down and to run the race with all our might. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

BASS PRO MIDWEEK MOTIVATION - Take Some Advice

Hello runner friends!

Welcome back to the Bass Pro Fitness Series

MIDWEEK M😊TIVATI😊N blog!

Now let's get started by talking about something that can save you a lot of heartache during your training and especially on race day… seeking out advice from other runners. This is something Ed, Gretchen and Leah (pictured above from left to right) and I were discussing while out on our group run last Saturday. I'm not sure how the conversation got started since runners seem to be all over the place once the endorphins kick in but I do know that we were talking about how amazing Leukotape was and how it prevented Ed, Gretchen, and me from getting blisters on our feet at the prior weekend's ultra marathon. That's when Leah asked us what Leukotape was as she had never heard of it before, much less been told that this rigid strapping tape that is used in physical therapy had so many other uses! Which then prompted Ed to say, "There really should be a book that has all this random advice in it for runners. It seems we learn a lot of tricks of the trade along the way that help us but we don't think to pass the information on." Remembering that it was my friend Jill who told me about this amazing tape two years ago (after a mutual friend told her) that has since saved my feet multiple times, I told the group, "Okay guys, think about some things that you've discovered along your running journey that may not be well known that will help someone and I will share it on the Bass Pro blog. And this is what they had to say:

My best advice is to show up healthy by not over training and by doing a proper taper. Also research and know temp range for the day and not overdress. Take time to drink and fuel or you will suffer late in the race. Be willing to be flexible with your goals on race day so it will be a fun healthy day. If it is a longer race, I would say: Don't be a show off in the first half and don't be a wimp in the second half. - Ed Green

*Wear what you are comfortable with. You don't have to wear spandex and tank tops to be a runner. I wear skirts and t-shirts. I look different than the runners around me, but that's OK. 

*Use an interval timer! 

*Find a running group or a running partner. You'll be more consistent and probably be pushed to go farther/faster than you would on your own. 

*Ask questions. If you aren't sure what to do or how to do it, ask! If you think you might be injured, ask! A couple of years ago I walked around with a sore ankle for 2 months before I finally asked someone about it, and a few days of stretches later I was "cured." (Also, asking running friends shouldn't replace talking to a doctor if needed.) 

*There is no right pace. It is OK to be slow. Forward IS a pace. A 14 minute mile is the same distance as a 7 minute mile. Also, there is no right running surface. If everyone around you loves dirt miles but you live in a concrete jungle, it's OK. It's not going to kill you. There is no right shoe. There is no right distance. Especially if you get into an experienced group, everyone is going to have preferences about everything. What works for someone else might not work or be practical for you. Get advice and learn from others, but it is OK to be different. 

*Listen to audiobooks! I have been bribing myself to exercise with audiobooks for most of my adult life. I personally prefer cozy mysteries that I borrow from the library. They are free, entertaining, and I don't have to focus very hard to follow the plot. - Leah Nelson

Two of my absolute favorite products (aside from Huma gels and hydration)are Squirrel’s nut butter and Injinji toe socks. I use Squirrel’s Nut butter to prevent chafing on long runs, hot and sweaty runs, or pretty much any run just in case. I especially use it on my inner arms and my bra line. What I love about it is it comes in a super easy to use mess free stick like deodorant. It comes in two sizes a full size and a mini size. The mini size fits perfectly in my hydration vest so I always have it with me just in case some painful chafing areas appear along the race course! I buy directly from their site. 

My other “can’t live without “ product are my Injinji toe socks! When I first started running longer distances I would get the worst blisters on the bottoms of my pinkie toes because they would slide under the toe next to them. The best way to prevent that from happening…. Keep those bad boys separated with some toe socks! Toe socks are just like little gloves for your feet, each toe is individually protected against the ones next to it and no more blisters! They are the ONLY socks I wear to run and the Injinji brand are my favorite, they are soft and comfortable and affordable! A few times a year you can score them for buy one get one half off or even a free pair with an order. I get them straight from their website. - Gretchen Puett

So I thought long and hard about this and wanted to provide some random things I’ve learned in my decades of running that have not only saved me heartache and pain but also saved me precious time. So here goes in no particular order... 

*As Ed said, check the race day forecast and be prepared. Fall and Spring races are wonderful to run in but it can get very cold standing in the start line. Buy some used sweatshirts at yard sales or thrift stores and cut them completely down the middle. This will keep you warm as you stand there but won't break the bank. You can also wear this important layer for a few miles and then easily take off it off as you would a jacket and toss it to the side of the road (marathon staff will pickup and donate). I've even used second-hand bath robes if the temps are going to get really cold. Buy cheap gloves by the dozen as well as long socks too. The socks can be used for arm warmers by simply cutting off the toes and then taken off when the temperatures rise. Learning how to cheaply layer saves a lot of time and money!

*Invest in a pair of good recovery slides (I like the HOKA ones but there are several to choose from) and have them in your after-race or post-run bag (which should also include a towel, dry clothes, baby wipes, water, snacks, and diaper rash cream for chafing). Putting these on after a hard effort will act as a mental reward since it feels so good on your feet. I actually find myself thinking about slipping on my slides mid race. And having these other items to change into quickly will save you from the chafing and cool-down shivers that come from staying in wet running gear too long. 

*Buy some Leukotape! I talked about this earlier but learning where and when to apply it will literally save your skin and prevent blisters. You can use it on your feet and any other area where you are prone to chafe. Let it come off by itself as it sticks so well that pulling it off isn't easy or recommended.

*Keep a blanket in your car. You can use it to sit on after you're done running to cheer on the other runners crossing the finish line but you can also use it to turn your vehicle into a makeshift changing area. Simply put the blanket over your head and body and change out your clothes underneath. That way when your family wants to take you to lunch to celebrate your accomplishment you'll be ready to go! 

*Keep plastic grocery bags in your car as well. You can put your dirty clothes and shoes in them until you can get home. On a side note, rinse out your running clothes as soon as you can if you can't wash them out immediately using hand soap if it's available. Then stick them in a bag and throw them in the laundry when you get home. This will keep the stink from setting in. 

So there you have it friends. I hope some of those tips helped you and I also hope that you'll share any good tips that you might have with us. After all, what good is knowledge if we keep it to ourselves? So share away!

Happy Running!

Do the Right Thing

“So whoever knows the right thing to do and fails to do it, for him it is sin.“ James 4:17 ESV

On Wednesday of last week, according to a story recently published by Runner’s World, Clara Adams, a 14-year-old track star from Salinas, California, ran after a purse thief riding a BMX bike. The purse belonged to Nikki Gillott, a family friend attending the birthday party of David Adams, Clara’s father. Gillott screamed when she noticed her bag was missing, and Clara took off running toward the man. “I saw this guy with a bunch of stuff. When I looked, I saw (Gillott’s) purse,” Clara told The Mercury News. Clara, who ran the fourth fastest time in Monterey County history during last month’s 200-meter event at the Junior Olympics, was uniquely qualified to run down the stolen item. “I got into my 200-meter mood and ran toward him,” she said. “I just grabbed the purse from him and left…”  Clara says it felt instinctual to go after the stolen items. “It happened so fast,” she said. “It just seemed like the right thing to do.”

And you know, when it comes to doing the right thing, the Bible tells us that “whoever knows the right thing to do and fails to do it” is sinning. Which means that it’s not merely enough to know what the Word says, we must do what the Word says—something you can be sure only becomes instinctual when we are walking in the Spirit and are in close fellowship with the Father. This deep and dependent relationship is the only thing that gives us the wisdom, strength, and courage to do the right thing even when our flesh wants to do otherwise.  

So do your best to not only avoid evil but to do good my friend, knowing that God is honored when we walk in the Spirit rather than the flesh.  

Heavenly Father, thank You for reminding us that it’s not enough to know Your will but we have to do Your will, even when it’s scary or we might face opposition. Give us a heart set on bringing You glory in all that we say and do that we might always seek to do the right thing. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

Go Where the Spirit Leads

“I say then: Walk in the Spirit, and you shall not fulfill the lust of the flesh. Galatians 5:16 NKJV

In an article titled “Winding road takes runner Abdihamid Nur from Somalia to the starting line at worlds for the US” shared by AP Sports last week, Nur detailed how his life began to change when his mother decided to flee Somalia when he was just a little boy.  “She believed coming to America was in our plans for us. We didn’t know how it was going to work out but amazingly, all my siblings, and all of us, were able to succeed really well and take advantage of the opportunity that America gave us.” He went on to detail how a serious car accident led him to love running and eventually to compete at the World Championships in Budapest. “It’s like, ‘Wow, this is my life.’ It’s pretty crazy,” said Nur, who finished fifth in his heat of the 5,000 meters on Thursday night to advance to the final. “I never thought running would bring me all of this. Sometimes, I’ve got to pinch myself. I was just a normal kid who just worked hard and believed in the system.”

And you know, when it comes to winding roads that lead believers to places they never thought they’d be, the Bible is very clear that we are to “walk in the Spirit” and go where God calls us to go rather than where we want to go. You see, God’s plan for our lives is much better than any plan we could ever dream up, imagine, or devise for ourselves—but those plans always include trials, roadblocks, setbacks, detours, and u-turns that we can never plan for or anticipate. But these changes in course will always put us in the exact place we’re supposed to be at the exact time we’re supposed to be there. Which means when we follow the Holy Spirit we will find ourselves looking back in awe at the way the turns and twists along our route brought us to a beautiful unplanned destination. I don’t know about you but I find that exciting! 

So if you feel the Holy Spirit calling you to make a move today, make it my friend! Whether it’s across the street or across an ocean, “walk in the Spirit” and go where He leads you. Looking back you’ll be so glad that you did! I know I am. I’m certainly not where I imagined I’d be at this point in my life, but I’m sure thankful that I’m here. 

Heavenly Father, thank You for giving us the Holy Spirit to live in us and guide us. Lord help us to be sensitive to hear and understand the leading of the Holy Spirit and obedient to obey His voice, knowing that where You are leading us will open doors for us to serve You in new and amazing ways. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

Be Faithful until the Last Mile is Run

“I have fought the good fight, I have finished the race, I have kept the faith.” 2 Timothy 4:7 NIV

Yesterday the New York Times reported that Tom Courtney, a Fordham University graduate who with a homestretch surge and a lunge at the tape won a furious 800-meter run by inches in the 1956 Melbourne Olympics, capturing the gold medal for the United States, died on Tuesday at an assisted living facility in Naples, Fla. He was 90. The writer went on to say that when Courtney ended his racing career at age 25, he promised he would run a sub-5-minute mile every year. He succeeded through his 50th birthday, when he ran a 4:36 mile against high schoolers in Sewickley. Then he quit, saying, “I’ve done enough.” In an interview for this obituary in 2013, he recalled that last mile:“After the first lap, the coach said to his kids, ‘Don’t let that old guy beat you.’ After the second lap, he said, ‘Don’t let that old guy catch you.’ After the third lap, the coach screamed, ‘Catch that old guy!’” Do you just love that or what?

And you know, when it comes to obituaries, or notices of death that typically include a brief biography of the deceased person, I can’t help but think that if the apostle Paul had been asked what he would like to remembered for, he would have said, “I have fought the good fight, I have finished the race, I have kept the faith.” You see, Paul knew that only a life lived in service to Jesus was worthy of mention because there is absolutely no other accomplishment in the world that has eternal value. Paul fought hard. Paul ran hard. And Paul held on to his faith in Jesus despite the many hurdles in his path—and now serves as a shining example of what it means to take up your cross and follow Jesus until “that last mile” is run. 

 

So if you were to be interviewed for your obituary today, what would you say my friend? Are you living for Jesus? I sure hope so because as C.T. Studd so wisely said, “Only one life twill soon be past. Only what’s done for Christ will last.” 

Heavenly Father, thank You for reminding us that life is short at best and that we only have one chance to make a difference in this world by living for You. Cause us to seek only those pursuits that will have eternal value and to live on fire for You each and every day so that like Paul we can one day say, “I have fought the good fight, I have finished the race, I have kept the faith.” It’s in your precious name we pray Jesus. Amen. 

Happy Running!

Practice Self Compassion

“‘The second is this: ‘Love your neighbor as yourself.’ No other commandment is greater than these.’” Mark 12:31 BSB

In an article published yesterday by trailrunner titled “How Self Compassion Can Help Your Trail Running,” the writer said. “For runners looking to prepare themselves mentally for the mental and emotional challenges of training and racing, it’s time to get serious about self-compassion.” Which they define as showing compassion to yourself. It is seeing yourself through painful experiences in the same way that you would a friend. You can’t fix the problem or remove the problem for your friend, but you still show up with kindness, empathy and validation to help make things easier. With self-compassion, you provide this same care to yourself. The writer went on to say that, “Self-compassion is linked to decreased performance anxiety, so self-compassionate runners get to the starting line with less stress and anxiety. But it helps with mid-race obstacles, too.”Hmmmm… I don’t know about you but I feel those are some very good reasons to cultivate self compassion. 

And you know, when it comes to practicing self compassion in our spiritual lives, the Bible tells us that we are to love our neighbors as ourselves. Which means that if we are to love our neighbors generously and unconditionally as we are called to do, we must first love ourselves that way, not thinking too highly of ourselves but remembering that God doesn’t make junk and He doesn’t make mistakes. We might make mistakes, after all we’re human, but God loves us and shows His kindness to us by calling us His children despite our flaws, shortcomings, and imperfections.

So if you’re down on yourself for something you’ve said or done today, grant yourself some grace my friend. Remind yourself that you’re not perfect and tell yourself what you’d tell someone else in the same position, “Give all your worries and cares to God because He cares about you.” 

Heavenly Father, thank You for being the God of all comfort, who comforts us in our trials so that we can comfort others, including ourselves, when they are hurting. Thank You for loving us despite our mistakes. Help us to see ourselves as You do. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

BASS PRO MIDWEEK MOTIVATION - When is it Too Hot to Run Outside

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... it's hot outside. REALLY hot! So hot in fact that ultrarunner Dena Carr posted this after her morning run yesterday, "What does humidity above 90% look like for a run? I’m dripping wet from sweat and my daughter asked me how I was so wet without it raining. She thought I jumped in water somewhere along my run. Not sure if you can see the sweat dripping or that my blue shorts look grey (no filter) from being soaking wet." Yikes right??

And Nathan Toliver posted this, "Got up this morning to enjoy a cool morning run for once, but the heat index was 90 with 99% humidity at 4:45 in the morning. That run sucked. I promise never to complain about cold weather runs ever again…." Okay, so that picture is not Nathan but I'm sure that's how he felt after that run. I don't know about you but I'm ready for some cold weather runs too…and please remind me that I said this when I'm blogging about the cold this January. 

So this poses a question since the heat index is supposed to be 120 degrees or higher today through Friday here in the Midwest... When is it too hot to run outside? 

The answer, according to Marathon Handbook, is likely not as simple as you might think. There isn’t a single cutoff temperature that is universally agreed upon as being too hot to run outside. Moreover, when discussing running in the heat, there is more than just temperature to consider, as humidity plays a major role in the resultant “real feel“ or how hot it actually feels outside. We will discuss the heat index, which is a measure that takes into consideration both the air temperature and the humidity, later on.

However, if you’re looking for a general guideline for how hot is too hot to run outside, according to the Road Runners Club of America (RRCA), you should avoid running outside if the heat is above 98.6 degrees Fahrenheit and the humidity is above 70-80%.

The Risks Of Running In The Heat

The reason that it could be dangerous to run in the heat is that the core temperature of the body rises too high, increasing the risk of heat illnesses like heat exhaustion and heat stroke.

Your body does have natural thermoregulatory mechanisms to help cool down your core body temperature when you exercise, such as sweating and increasing circulation to the surface of your skin to move blood further away from the core of your body.

However, these mechanisms are often insufficient for running in extremely hot and humid conditions.

When deciding how hot is too hot to run outdoors, you need to pay attention to not only the air temperature on the thermometer but also the humidity. Humidity makes running in hot temperatures even more taxing on the body because when the moisture content of the air is higher, it feels hotter.

The Heat Index combines the air temperature with the relative humidity, so the metric measures the apparent temperature or the “real feel” outside. The humidity doesn’t really cause any appreciable increase in the Heat Index or how hot it actually feels outside at or below 40% humidity.

However, above 40%, humidity rapidly increases the Heat Index. Essentially, the reason that it is pretty difficult to assign a particular air temperature and humidity value to when it is too hot to run outdoors is that the thermal strain of running in the heat increases exponentially—rather than linearly—with an increase in humidity.

For example, when it’s 88° F (31° C) out with 40% humidity, it will still feel like 88° F, but when it’s 88° F with 70% humidity, it will feel like 100° F (38° C).

When the humidity rises to 85% at the same temperature, the Heat Index jumps to 110° F (43° C).

For this reason, it’s not easy to calculate the heat index on your own.

However, there are plenty of online calculators, such as the one here, that can help you determine the real feel of the heat out there.

The reason that paying attention to the heat index is particularly important is that the body is much less effective at cooling down your core temperature when running in the heat and humidity versus running in dry heat.

When you run in the humidity, the moisture content in the air prevents sweat from evaporating readily.

Essentially, because the moisture content of the humid air is so high, sweat will not evaporate readily, which means that the heat energy stays trapped in your body without getting released.

In this way, running in the humidity causes heat to build up in your body, which in turn, increases the risk of heat illnesses like heat exhaustion and heat stroke.

So there you have it friends. Determining if it's too hot to run outside is up to the individual. But if you decide to go for it rather than taking it to the treadmill, be smart. Take water or electrolytes with you, check the hourly forecast and run at the coolest time, dress appropriately, wear sunscreen, slow your pace down a bit, and wait for the weekend to do your long run when this crazy heat advisory goes away. Believe it or not, fall is just around the corner and so is the Bass Pro Marathon and Half as well as the Dogwood Canyon Trail Runs. So train smart and be patient. Cool weather is on the way. 

Happy Running!

Prayer is the Quickest Form of Communication

“In my distress I called to the LORD; I cried to my God for help. From his temple he heard my voice; my cry came before him, into his ears.“ Psalm 18:6 NIV

In a story published yesterday by Montana Right Now, the following was reported: Friday morning, search and rescue crews were called out to help a trail runner who had hyperextended their knee and had limited mobility and loss of feeling in their foot. Gallatin County Sheriff Search and Rescue reports volunteers from its Valley Section and Heli Team, as well American Medical Response medical personnel responded to the Blackmore Mountain Trailhead. Volunteers deployed a one wheeled and met up with the runner about five miles up the trail. The runner’s injuries were assessed before they were transported back to the trailhead.“Sheriff Springer would like to remind backcountry enthusiasts to be prepared when recreating in the backcountry. Having the ability to communicate with rescuers cuts down the amount of time it can take to get medical attention when things go bad,” Gallatin County Sheriff Search and Rescue said.

And you know, when it comes to having the ability to quickly communicate with the ultimate Rescuer, David was confident that his cries to God for help were heard, saying, “From his temple he heard my voice; my cry came before him, into his ears.” Where did this confidence come from you might ask? It was from the relationship he had with the One he knew had the power to deliver him from his enemies—a relationship formed by faith and made stronger by prayer which is the quickest way to communicate with Him “when things go bad.”  

So don’t ever underestimate the power of prayer my friend. But don’t use it only when you’re in trouble. Take the time to fellowship with the Father each and every day so you can grow closer to Him and have the same confidence that David had that He will hear you in your time of need. 

Heavenly Father, thank You for being the God who hears our prayers. Help us to understand that prayer and Bible study are our direct ways to communicate with You so that we would not take it for granted and only reach out when we are in trouble. Cause us to seek to hear Your voice at all times. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

Wait on Him for Strength

“But those who wait on the LORD Shall renew their strength; They shall mount up with wings like eagles, They shall run and not be weary, They shall walk and not faint.” Isaiah 40:31 NKJV

Like many of the runners that had to drop down to a shorter distance due to the extreme heat at Saturday’s Bad Dawg Endurance event that included a 12 mile, 50k, 50 mile, 100k and 100 mile distance, I rested for a while upon finishing 60 miles and then rose early Sunday morning to complete the remaining ones before the 30 hour cutoff. The day’s heat and glaring sun that drove the heat index well above 100 literally zapped my strength; but it didn’t break my spirit. Nor did it break the spirit of many others. By the time the sun was rising, four other runners who found the conditions unbearable earlier had returned to the course hours later to resume their race; completing distances from the 50k to the 100k. Gretchen and Amanda (pictured above) were two of those runners as was April Leonard who messaged me after wrapping up her first 50 mile run and said, “Unconventional finish but a finish!” Unconventional indeed when you consider that most runners will bow out when their strength is gone, not considering that simply waiting for their strength to return could allow them to come back and finish. 

And you know, when it comes to our spiritual race, every believer will have times of discouragement and trial when their strength will be zapped and they will be tempted to drop out and accept a DNF (Did Not Finish). But the Bible tells us that “those who wait on the LORD Shall renew their strength.” Which means when we tarry in the midst of our struggle—admitting we don’t have the strength to press on and acknowledging that we need the strength only God can give—the Lord will provide the power we require to “mount up with wings like eagles” and to complete the race. 

So if that’s you today and you’re saying, “Melissa I’m so tired. I don’t think I can take another step on my own,” then stop and rest in the Lord my friend. Allow Him to give you the strength you need to “run and not be weary” so you can make it to the finish line. 

Heavenly Father, thank You for reminding us that the race of life is not a 5k but an ultramarathon where our strength will ebb and flow. Cause us to pause and to look to You when we are feeling weak rather than giving up that we might receive from You the strength to press on and bring You glory through our efforts. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

The Father Cherishes You

“See what great love the Father has lavished on us, that we should be called children of God! And that is what we are! The reason the world does not know us is that it did not know him.” 1 John 3:1 NIV

In an article titled “Elite Runner Kara Goucher Steps Out to Support Dystonia” published Tuesday, it was reported that Kara Goucher, once considered an elite runner, has dystonia (little-known neurological disorder that causes painful and prolonged muscle contractions that result in abnormal movements and postures) which keeps her from running at the level she used to. The disease causes her to lose function in her leg and not feel the ground when she lands — devastating for any elite athlete. But despite being told by a neurologist at the Mayo Clinic that she would never run again, she’s working with another doctor in her hometown in Colorado to manage the symptoms enough to still participate in her sport — albeit recreationally at a slower pace and at shorter distances. Remarkably, Kara was able to keep her sponsorship with the shoe company Altra and said she cherishes her relationship with Altra because the company recognizes the “bigger story, that people are people. Running fast is inspiring but people are more than just results.”

And you know, Altra isn’t the only one that sees value in people regardless of what they can or can’t do, our Father in heaven does too. But so much more so! In fact, He cares and cherishes us so much in spite of our flaws and imperfections that He lavishes His love on us and calls us His children! Do you just love that or what? He holds us dear and loves us with an everlasting love. Wow right? 

So if you’re saying to yourself today, “But Melissa, you don’t know what I’ve done. How could God love me?” let me tell you this my friend… while we (get that we part? that’s everybody) were still sinners, God proved His love for us by sending His one and only Son to die for us so that our sins could be forgiven and we could spend eternity with Him. He loves you that much. 

Heavenly Father, thank You for reminding us that Your love for us isn’t dependent on how we perform, how good we are, how we look, or any other thing. Your love is an everlasting love that You pour out on those who call You Father. Lord, if there’s anyone reading this today that doubts Your love, I pray that they would experience it in a way they never have before. Thank You for loving us despite our imperfections. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

You’re Never Safe

“Put on the full armor of God, so that you can take your stand against the devil’s schemes.“ Ephesians 6:11 NIV

In a story titled “Cincinnati Runner Narrowly Escapes Being Abducted” Heather Bogan reported that she was in the zone, listening to music while she ran through Cincinnati’s Ault Park last weekend when she said a man pulled up beside her and said, “Get in the car.” She had run up and back down a hill before noticing him in her periphery. Escaping the worst nightmare of many female runners, Bogan told Fox 19 News that she was nearly abducted. After the man first approached her, Bogan ignored him and kept running. Then he pulled up beside her again, screeching his tires. Thankfully Heather was able to escape by flagging down a passing car and sat inside while the would-be abductor sped off. The writer added that Bogan usually runs with mace or a taser, but she brought neither with her on this run because she figured she’d be safe running in a busy park in the middle of the day.  

And you know, as this story shows, a runner should never assume they’re safe just because it’s daylight or they’re in a ‘safe’ area (no one should for that matter) but must always carry protection and be prepared for a surprise attack. The same is true in our spiritual lives as well since we know that our enemy is always on the prowl looking for someone to devour—someone who is unarmed. Which is the very reason we are told to put on the full armor of God each and every day. This is the only way that we will be ready to take our stand when (not if) we encounter the devil’s schemes or attacks.  

So be sober and alert at all times my friend for both seen and unseen enemies. Lawlessness is increasing all around the world and we must be ready. 

Heavenly Father, thank You for giving us everything we need to be victorious over our enemies. Lord please remind us that we face danger both from seen and unseen forces that want to destroy us. Cause us to be ever vigilant to never be caught unarmed. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

BASS PRO MIDWEEK MOTIVATION - Improve Your Running Speed

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 determine your unique average running speed and how you can improve it. But before we do, let me say something that I've said many times before.... comparison is the thief of joy. In fact, measuring your God-given ability against anyone else's, especially with someone who is faster, will not only leave you feeling frustrated but will hinder your progress. Compare yourself only to the runner you were yesterday with the goal of making daily progress (even if the changes may seem insignificant, if you have made any advancement celebrate!). So with that being said, let's take a look at what the average running speed is according to Runner's World (*with my two cents thrown in of course) and ways you and I can improve our speed, keeping in mind that it will change with age and many other factors and that our goal should always be to be the best that we can be in whatever season of life we're in. 

The best way to find your average running speed is by tracking your mile pace. For example, say you go out for a three-mile race. You might start off running fast because of an adrenaline rush, then slow down once you realize you’re running too hard. But toward the end, when the finish is in sight you might catch a second wind and pick up speed again. This all results in different mile times.

Your average mile time, which will be the sum of all your mile times divided by the number of miles completed, may look different than each individual mile. The more you train, not only will your average mile pace drop, but each individual mile time will likely become closer in time to the others.

That’s why tracking your average mile time is a great way to monitor your progress. Plus, when you reach a new barrier—like the first time you run faster than a 10-minute mile, for example—it allows you to search out new goals in your running journey and also scope out your competition.

What’s the average running speed?

Based on real-life data from all public uploads to Strava from August 1 2022 to July 30 2023, the average running speed across the globe is 10 minutes and 25 seconds (10:25). That number adjusts based on gender: 10:02 for men and 11:17 for women. In the U.S., the average running speed is 9:54 and breaks down to a 9:32 mile pace for U.S. men and 10:37 for U.S. women. These paces have changed since 2018 when the average global mile pace hit 9:48 and U.S. pace averaged 9:44.

Don’t fret if your current average time is a little off from those marks. Keep in mind that, while sizable, the dedicated Strava community doesn’t represent the entire running community.

What factors affect average running speed?

The following factors play a big role in every runner’s mile speed:

• Gender
• Age
• Weather/wind
• Nutrition and hydration
• Injuries
• Height
• Weight
• Terrain

The list could go on. Even what you think about or your mindset (check out this blog on developing a positive mindset) can affect how fast you run, and that’s under your control. Other factors, however—such as height and age—are things you obviously can’t change.

Also, according to recent number crunching at Runner’s World, based on data from platforms like MapMyRun, even the type of year you’re having has an effect on one’s average mile time and pace. From mid-April to mid-September—during the start and midpoint of the coronavirus pandemic—the average mile pace recorded was 8.5 percent slower compared with the same range in 2019, which the MapMyRun team attributes to a new or returning runner effect.

When it comes to age, one data analysis performed in 2010 and based on 10,000 U.S. runners who completed a 5K showed the average minutes per mile for runners of different ages. The average overall was 11:47 per mile. Men in the 16- to 19-year-old age range finished the run with an average pace of 9:34; women in the same age group finished in 12:09. The numbers gradually increased as the age groups got older. In most cases, though, the gaps between the finishing times of the different age groups weren’t drastic. And you might not necessarily get slower with age. As Runner’s World has reported, many pro runners and average runners peak in their 30s, and even runners in their 70s can keep getting better with age.

Because of the many variables associated with running pace, it can be difficult to establish an across-the-board average running speed.

How fast should you run a race?

If you’re looking to find out what your average running pace should be to hit a specific time goal in a race, you’re in luck. The Runner’s World Pace Chart (in both minutes per mile and kilometer) show what time a given pace will produce for six common race distances: 5K, 5 miles, 10K, 10 miles, half marathon, and marathon. As an example in the chart below, if you want to run under 1 hour and 45 minutes for a 10-mile race, you’d need to have an average pace of 10 minutes and 29 seconds per mile to accomplish your goal.

How can you boost your average running speed?

If you want your average running pace to be faster, there are several steps you can take to improve, like figuring out how to breathe properly and mixing up your types of runs. You should also recognize the importance of nutrition and hydration. Adopt a holistic approach to your training, doing regular conditioning workouts to improve your strength and flexibility in addition to running, as a stronger, mobile body can help you run faster and avoid injury.

*Don't underestimate the value of track work in helping you get faster. As a running coach, I not only tell my runners to perform a variety of workouts but do them myself. You'll not only gain speed but you'll gain mental grit. That's something everyone can benefit from. 

So there you have it friends. Determining your average speed is a great way to monitor your progress as you strive to become better each day. But no matter what your speed is, don't ever forget that running is a gift to be cherished. It's not something you have to do but something you get to do. I don't know about you but that makes me smile. Now lace up your shoes. You have miles to cover. 

Happy Running!

It Must be Read

“Your statutes are my delight; they are my counselors.” Psalm 119:24 NIV

In an article titled “Does Sunscreen Expire?” published last week, the writer said: If you’re like many runners, you might have the same bottle of sunscreen sitting in your bathroom cabinet for longer than you can remember. And, like many, you probably face a common dilemma: Keep or toss? The simple verdict: Sunscreen definitely expires, so toss yours if it’s past its prime. According to the Skin Cancer Foundation, slathering on sunscreen every day can prevent premature skin aging and slash your melanoma risk by 50 percent. (ICYMI, melanoma is the most dangerous form of skin cancer.) But sunscreen that’s passed its expiration date won’t do your skin any good. After then explaining why sunscreen expires and how there’s really no reliable test to check for efficacy if the bottle isn’t stamped with the expiration date, the writer went on to say, “Therefore, it’s essential to keep tabs on your sunscreen’s status. Using an expired product is not only pointless, but it can give you a false sense of security during sunny runs.”

And you know, just as expired sunscreen does us no good, a Bible left on the shelf does us no good. You see, when our Bibles are kept closed and unread, we miss the wise counsel of our all-knowing God—the God that knows what’s best for us and speaks to us through the Word to keep us on the right path. Which is the very reason the psalmist delighted in His statutes and declared them to be his counselors, something that contained the answers to all of life’s questions and was worth joyfully considering and eagerly studying at every opportunity. 

So read the Word and read it often my friend, remembering that Scripture is like sunscreen. It must be opened and applied to be of use, and then reapplied often. 

Heavenly Father, thank You for reminding us that You speak to us through the Bible. Lord, there are so many people who long to hear from You but question why they can’t. Lord please cause them to understand that You speak  through the Word and they will hear You only when they truly seek You. It’s  in your precious name we pray Jesus. Amen. 

Happy Running!

Do Good to Everyone

“Therefore, whenever we have the opportunity, we should do good to everyone—especially to those in the family of faith.” Galatians 6:10 NLT

In a heartbreaking story shared by Runner’s World last week, it was reported that 16-year-old Caden Samples was killed while running in Caldwell, Idaho, on Sunday evening. A driver in a car hit the Vallivue High School student on ​​Karcher Road and Indiana Avenue. Idaho state police are still investigating the crash as Caldwell’s community mourns. Friends and family have placed flowers and notes on the Vallivue High School track to honor Samples. “I just want him to be remembered for his kindness, and his positivity and his caring,” said Ellen Samples, his grandmother. Samples competed in track, cross-country, and wrestling, as well as orchestra and student council. He also worked at Subway and had dreams of becoming a youth pastor, according to this family. “He was there for so many people,” said Samples’ aunt Jennifer. “He didn’t really care who you were, he would do what needed to be done and try to make everybody’s life a little bit better.” We’re just lucky to have been able to know him and to have him in our lives,” Jennifer said. “All the people have been saying the same thing.” Samples’ family has set up a GoFundMe to help pay for funeral and memorial expenses. “It was a very short time, but it was a very powerful, beautiful time,” Ellen Samples said of Caden’s life. “We learned a lot, and are very happy that he was in our lives.”

And you know, as sad as this story is, it’s a beautiful reminder of the impact a person can have on others by the way they live their lives each day. “We’re just lucky to have been able to know him and to have him in our lives. All the people have been saying the same thing…” This was such a powerful statement that made me pause and reflect. “Will others say the same about me when I pass away? Is the world a better place because of my actions?” I think that’s something we would all do well to consider as we remember that a life well lived, no matter how short or how long, is a life lived in service to others seeking to “do good to everyone” whenever we have the opportunity. 

So remember that life is fragile my friend and that our days aren’t guaranteed. While we have today, let us look for occasions to show kindness, positivity, and caring and do what we can to make everybody’s life a little bit better. Can you imagine how much better our world would be if we all did this? 

Heavenly Father, thank You for people like Caden who remind us that we can make a difference in this world whether we live to be 16 or 86. Cause us to realize how short life is so that we would not waste any of it by chasing after vain pursuits at the expense of helping others. Give us opportunities to be your hands and feet. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

Acknowledge Where You’re At

“Examine yourselves to see whether you are in the faith; test yourselves. Can’t you see for yourselves that Jesus Christ is in you—unless you actually fail the test?” 2 Corinthians 13:5 BSB

In an article posted by Runner’s World yesterday titled “How to get back into running after a break,” the writer said: Sometimes, it’s nice to have a well-earned break from constant training, sometimes the hiatus is out of your hands due to illness or injury, while at other times, life simply just gets a bit too much. Either way, coming back to running after a break can feel tough and intimidating. The good news though is that there are ways to manage this and get your running mojo back, from practical steps to ease yourself back in, to clever ways to boost motivation and  pointers to reduce the risk of injury. The writer then listed several pieces of advice from running experts starting appropriately with the most important tip… “Acknowledge where you’re at right now” so you can determine what steps you need to take to come back. 

And you know, running isn’t the only thing people are prone to take a break from. Many people, if they’re honest, would say that they’ve backslidden and need to come back to God. If that’s you, then the first step is the same as in running… acknowledge where you’re at right now. In other words, as Paul said,  examine yourself to see whether you are in the faith. And if you fail the test, take the next step—which is to repent and turn to God. You’ll not only be forgiven but will experience the refreshing that comes from the presence of the Lord.

So if you’re saying to yourself right now, “I don’t have the closeness I once had with Jesus Christ,” don’t despair my friend. Our Savior is waiting to accept you back with open arms. So don’t ease yourself back in, run as fast as you can! 

Heavenly Father, thank You for being the God who always takes us back no matter what we’ve done or how long we’ve been walking on the wayward path. Stir the hearts of those who need to come back to You today Lord and open up the way for them to run to You so they can have a renewed relationship and the refreshing that only comes from that closeness. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

Avoid being Cut Off

“You were running a good race. Who cut in on you to keep you from obeying the truth?” Galatians 5:7 NIV

In an article titled, “Famed Beach to Beacon Ends in Clash Between Two Runners” published over the weekend, the following was reported: This past Saturday, the 25th annual Beach To Beacon 10K in Cape Elizabeth, Maine, ended in spectacular fashion when second-place finisher Conner Mantz called out Ethiopia’s Addisu Yihune at the finish line after he was pushed by Yihune and cut off with only about 650 feet to go. The second-place finish cost Mantz an additional $5,000 in winnings. Mantz, who placed 11th at the Boston Marathon earlier this year, attempted unsuccessfully to argue his case at the finish. He later called out Yihune on his Strava account of the race for what Mantz considered unsportsmanlike behavior.

And you know, when it comes to being “cut off” while running a good race, Paul told the Galatian Christians that they “were running a good race.” But then asked the question, “Who cut in on you to keep you from obeying the truth?” In other words, “You were following Christ so closely and keeping in step with the Spirit. Then someone got in your way and you stumbled. Who was this person that so convincingly spread lies and distorted the truth that you believed them?” By doing this, Paul was setting them back on course, eyes wide open to the obstacle (the man or woman who caused them to fall) in their way so they could avoid them at all costs. 

So remember that the devil will try to deceive you and cut you off in a variety of ways my friend—using people that you would least expect to spread lies to keep you from knowing and obeying the truth. Knowing that, you must keep your eyes open by testing everything against the Word so you won’t be tripped up. 

Heavenly Father, thank You for reminding us that we can’t take our eyes of the course in front of us for even one second. Cause us to be discerning Christians who know the Truth so we won’t be cut off in the middle of our race. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

BASS PRO MIDWEEK MOTIVATION - Do it Anyways

Hello runner friends!

Welcome back to the Bass Pro Fitness Series

MIDWEEK M😊TIVATI😊N blog!

Now let’s get started by talking about some of the perils of summer training when it comes to motivation. This is the time of year we not only experience insanely hot and humid conditions but the time when many families are fitting in their last minute vacations before the kids head back to school, and many teachers (like running legend Rachel Baker pictured above) as well. Her thumbs down gesture defined my long run last week when temps soared into the high 90’s and the clouds were nowhere to be seen. I got it done by remembering that I would reap the benefits of it on race day but it wasn’t pretty and I didn’t like it. Did I tell you that my family and I were also in the process of moving to anther town and I’m on a time deadline for a couple of work projects? And don’t get me started on all the other things I’m juggling (aren’t we all?) that make it super important to carve out the time to train and then stick to that schedule no matter what. 

Which is the very reason I smiled when I read my friend Rachel’s post on Sunday, “20 mentally tough miles this afternoon. After a couple of fun trips with the family this week I came into the run feeling tired and just not into it. Legs felt great and the heat did not bug me, I am pretty acclimated. I just did not want to do the run. But I did it anyways.” But I did it anyways… I loved that so much that I messaged her and said, “I think a lot of people are having really hard runs right now with the heat and such. Can you give me some tips that might help others that are struggling the same way? And what did you do to kind of make it through?” And this was her answer:

Weeks 6-11 of a 16 week training plan are the toughest. The newness of setting a goal and going after it is gone. You are still a little under three months from the goal race so you start to think well maybe I can skip a few runs, I am still far enough out to properly build up right?

But this is the phase of training that is going to make you stronger and help you nail that goal in a few months. These runs are the meat and potatoes of a proper build up. Unless I am at risk of causing injury or it is too hot, I make myself get out there. 

So on these days, I have a few things that help me get out the door. I set all my stuff up for running the night before. Even if I am not starting until later. Today I went to 9am mass so I had all my stuff set up last night. That way I could focus on eating a good breakfast and spending time with the Lord in worship. As soon as I got home I changed and grabbed my pack and did not give myself time to think about the run and headed out. 

Often during super busy weeks, I will lay out all my workout clothes for the week with my packs ready so I can just fill my bottles and head out when I get home. 

When my alarm goes off at 4:30am I just get up and get ready. I never hit snooze and I never give myself time to snooze. I get up just early enough get dressed and grab a snack and head out. 

I try to never think about the mileage while I am running. I just try to stay in the present. 

I always have a range of milage like 18-20 I would like to get in. Most days I get the upper milage, but some days I call it at the lower milage. 

I know if I don’t go for my run, I will regret it later so I tell myself to just suck it up. I have several friends coming to help crew/pace me at Katy. I owe it to them to put in the work and be ready. They are giving their time to help me, I need to do my part. 

And finally a great playlist always help. I do most of my running without listening to music, so if I need some mental help I put on a great playlist to help me zone out. 

And mid run I have found a nice cold Coca Cola or Snickers ice cream bar also hit the spot and help me find what I need to finish the run. 

And just when I thought Rachel had said it all, I got another message… “And we were having tacos for dinner so I knew I needed to get my miles in because I cannot hold myself back when it comes to taco night here. I love them and want to eat all the food.” I don’t know about you but that made me laugh. Runners sure love their food! 

So there you have it friends. There will always be reasons why you don’t feel like completing those training runs. But whatever your reason is… get out there and do it anyways. You’ll thank yourself later. 

Happy Running!