BASS PRO MIDWEEK MOTIVATION - Run a Gratitude Mile or Two

Hello runner friends!

Welcome back to the Bass Pro Fitness Series

MIDWEEK M😊TIVATI😊N blog!

Now let’s get started by talking about what’s happening this weekend… the Bass Pro Marathon and Half Marathon!!! Yay right? As you can tell, I’m super excited about these events that I look forward to every year and I hope you are too! I’m not only grateful for the ability to run 26.2 miles but for the opportunity to do it with friends (Bass Pro is always like a family reunion). And those are just two of the reasons I’m thankful to be running (and pacing the 5:30 marathon group that you can join) the streets of Springfield this Sunday. I have lots more!!

But speaking of gratitude, as race day quickly approaches, you might be wondering… what should I do if I hit “the wall” I hear so many runners talking about? This is a great question and something you should be prepared for since hitting the wall is something every runner will experience or has experienced. This dreaded breakdown generally happens around mile 20 of the marathon and mile 10 of the half. It’s a time when a runner experiences sudden fatigue and a loss of energy that makes every movement exponentially harder. A runner’s legs will start to feel as heavy as the pavement they’re running on and their mind will be saying things like, “I don’t think I can do this.” But this is not the time to give up! This is the time to grant yourself some grace and run a gratitude mile, something that will boost both your mood and your mind. You might not regain your speed but you will regain the desire to keep going! And as long as you keep going you’ll make it to the finish line! 

So what exactly is a gratitude mile you might be wondering? Well... it's a time where you consciously call to mind the many things you have to be thankful for. And while it might be hard to start this thought pattern when you're in the midst of fatigue, pain, doubt, and/or discouragement, start speaking out loud the things you are appreciative of in the moment and soon a million things will come to mind. Getting started might sound something like this.... "I'm grateful for this beautiful course. I'm grateful for the falling leaves and the crisp air. I'm grateful for the sun. I'm grateful for the people who are waiting for me at the finish line. I'm grateful for this moment in time where I'm able to attempt something so amazing. I'm thankful for the smiling faces I see at every aid station. And I'm grateful for my legs, and even though they hurt, I'm grateful that I know I can do this." Do this for at least 15-20 minutes. By the time you’re done, the wall will be gone and you can press on. Hopefully, this will give you a new perspective as well and cause you to focus on the blessing of being able to run rather than the time it takes to cross the finish line. 

Still not convinced? Here's what science says about it: Gratitude has been found to be the #1 predictor of well-being and a strong determinant of resilience. Resilient people proactively cultivate positive emotions like humor, gratitude and optimism. You don’t even have to find anything to be grateful for. The simple act of looking for the positive decreases the stress hormone cortisol by 23%. Just looking for something to appreciate increases serotonin and dopamine, the feel-good neurochemicals in most antidepressants. Gratitude affects your brain at a neurological level. Which means throwing in a gratitude mile (or as many as you need to keep your heart and mind happy which keeps your legs happy which keeps your body moving forward) is always a great idea when you hit the wall or begin to feel your energy ebb. 

So there you have it friends. You've put in the work. Your race strategy is in place and you're ready for race day. And while practicing mindful gratitude might not have been a part of that strategy, I hope you'll add it in. You may not need to devote a whole mile to meditating on all the reasons you have to be thankful but you might just find that it's a good practice from start to finish, because it helps you realize just how blessed you are to be out there on the Bass Pro course. See you at the start line. 

Happy Running!

They’re Never too Young

“These commandments that I give you today are to be on your hearts. Impress them on your children. Talk about them when you sit at home and when you walk along the road, when you lie down and when you get up. Tie them as symbols on your hands and bind them on your foreheads. Write them on the doorframes of your houses and on your gates.” Deuteronomy 6:6-9 NIV

In a story published by Runner’s World last week, it was reported that Sawyer Nicholson, 11, of Canada, broke the world age-group record during the Niagara Falls International Marathon’s 5K on October 22. The young speedster ran 17:28.10 en route to smashing the world record for her age group. Nicholson said that even though she felt tired on race day, she was feeling strong during the event and was happy that weather conditions at the race had gone her way. “It was pretty windy on the way back, and there was a little bit of rain by the falls, but overall it was pretty good,” she said to the outlet. Of this amazing feat, the writer said, “It’s never too early to start breaking records.”

And you know, it’s never too early to teach our children about the Lord either. In fact, after the Israelites were given the Ten Commandments, they were told to take the commands to heart and then impress them on their children by using every opportunity to share them. That means talking “about them when you sit at home and when you walk along the road, when you lie down and when you get up.” We are even told to tie them as symbols on our hands and to bind them on our foreheads and to write them on the doorframes of our houses and on our gates. In other words, we must be vigilant in teaching our children to love the Lord before the world teaches them not to. 

So be sure to model what it means to love God with your whole heart by not only talking about this love but by showing it my friend. Put God first in all that you do and make spending time with Him in Bible study, prayer, and meditation something your children see you joyfully doing each and every day. This is the best way to ensure they make it to the finish line. 

Heavenly Father, thank You for giving us the Bible for instruction, correction and guidance. Help us to use it to teach our children to love You as we do so that the next generation would serve You. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

Avoid the Compromise that Leads to Destruction

“No one can serve two masters. Either you will hate the one and love the other, or you will be devoted to the one and despise the other. You cannot serve both God and money.” Matthew 6:24 NIV

In a story titled “This Running Store Allowed Shoplifting—as Long as You Could Outrun Security,” it was reported that “a running store in the French capital had an interesting one-day promotion in September—steal what you want.” There was a catch though. They had to outrun the store’s security guard. No problem, you might think—that’s the catch with shoplifting at most stores. The store, however, wasn’t just using rent-a-cops. Distance Paris held a special “ROB IT TO GET IT” promotion on September 13, allowing shoppers to take what they want, so long as they managed to outrun the boutique’s exceptional security. The job was taken on by one of France’s fastest men, Méba Mickael Zeze. Dressed in all black with an orange armband, Zeze dashed after those hoping to nab a five-finger discount. Of course, Zeze is a two-time Olympian and owns impressive personal bests of 9.99 in the 100 meters and 19.97 in the 200 meters. The resulting attempts were then turned into an advertisement for the shop by Distance’s PR firm. Of the 76 who attempted to race to a freebie, only two were successful. 

And you know, while compromising to allow shoplifting (something that the Bible says is wrong) as part of an advertisement is one thing, compromising the truths laid out in the Bible for any other reason is a whole other thing. You see, God clearly condones accepting the world’s standards in lieu of His commandments—which is something we do when we accommodate sin ‘so long as’ we think we can please both God and man. Let me assure you that no one wins at this game my friend, because “no one can serve two masters.” A person either follows God or they don’t. Jesus will accept nothing less than our complete obedience and wholehearted devotion. 

So don’t compromise even minutely with any worldly belief, idea, teaching, agenda, or narrative that goes against what God has declared to be good. Doing so will make you an enemy of God and lead you down a path of destruction. 

Heavenly Father, thank You for Your Word that  clearly lays out the rules we are to follow without compromise. Help us to know and understand these commands fully so that we can wholeheartedly follow them. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

The Spirit of Truth Guides us

“When the Spirit of truth comes, he will guide you into all truth. He will not speak on his own but will tell you what he has heard. He will tell you about the future.” John 16:13 NLT

In a timely article published by coachweb earlier this week regarding the upcoming New York Marathon, the writer said: If you’ve ever cheered on family and friends at a small, local marathon, you may have found that it was easy to spot them from the sidelines. But anyone planning to join the spectators at the New York City Marathon will find that it’s a very different story. Not only is the New York City Marathon one of the city’s busiest public events of the year, it can be tricky to navigate if you’re not a local. The marathon runs through all five of the city’s boroughs (Staten Island, Brooklyn, Queens, Manhattan and the Bronx) and catching sight of your runner in more than one of them can seem like a tall order. Fortunately, there’s an app for that. The TCS New York City Marathon app, to be exact. The app serves as a one-stop shop for runners and spectators alike, for runner tracking and race info.

And you know, while the New York City Marathon might use an app to guide both runners and spectators, Jesus uses “the Spirit of truth” to guide us “into all truth.” You see, before Jesus ascended to heaven, He told His disciples that He would send a Helper who would teach and direct the paths of all those who believe in Him. That promise was fulfilled less than two weeks later when the Holy Spirit came in power on the believers at Pentecost. Now, when a person believes in Christ, the Holy Spirit immediately becomes a permanent part of his life. Do you just love that or what?

So be sure to consult the Holy Spirit each and every day my friend, asking Him to not only guide you into truth but to direct your steps. And then, most importantly, be obedient to His promptings. This is the only way to ensure that you stay on the right path. 

Heavenly Father, thank You for sending us the Holy Spirit to live inside every believer to guide, direct, encourage, and comfort us. Help us to seek, hear and heed all that the Spirit tells us Lord. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

Publicly Acknowledge Him

“‘I tell you, whoever publicly acknowledges me before others, the Son of Man will also acknowledge before the angels of God.” Luke 12:8 NIV

In a runner spotlight published by Runner's World Tuesday, Katrina Johnson (who has been running for 30 years) boldly shared one of the reasons she continues the sport. Today, I run for my time to get away from everything else that is going on in the world and in my life. Running is my time of stress relief, and it allows me to be outside enjoying nature. Most importantly, though, the driving force behind my motivation to run is to connect with God and pray for the people I love and care about who are battling cancer or are sick. My faith is very important to me and strongly connected to my running. I run for those who can’t, and I dedicate my runs to those who need my prayers and support. I lost my mother to ovarian cancer 12 years ago, which started my journey of running for others. Unfortunately, I have friends and family who are battling cancer, and I tell them that the long runs or even small races I do are in honor of them. Do you just love that or what?

And you know, in a world where it seems a growing majority of people are keeping their faith private, it’s refreshing to see someone publicly acknowledging before others that Jesus is the most important thing in their lives. This is something that not only has the power to instill that same courage into those who are too afraid to speak up but comes with the reward of likewise being acknowledged by the Son of Man. Can you think of any reward better than that?

So be bold about your faith my friend. Seize every opportunity to acknowledge Christ as your Savior and the One who deserves all the glory. You’ll reap rewards both here and in the hereafter for doing so. 

Heavenly Father, thank You for acknowledging all that acknowledge You. This is such an awesome reward! Help us to put You first in all that we do and to know you so intimately that declaring Your existence to be true comes naturally to us and inspires the lost to seek the One that inspires this boldness. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

BASS PRO MIDWEEK MOTIVATION - Prepare your Race Strategy Now

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 you might be experiencing right now, especially if the Bass Pro Marathon or Half Marathon is your first 13.1 or 26.2 mile race... massive nervousness!! Even if it's not your first race, you're bound to be a little anxious, edgy or tense right now. Before I go any further though, let me assure you that this is totally normal! I mean, after all, you've put in a lot of training. Your taper is almost complete and you're ready to step up to the start line. But you also know that a lot can happen between now and the finish line that can sabotage all your efforts right? So now's the time to mentally prepare what your race strategy will be so that the odds of everything going right are at their highest.

So without further ado, check out these 12 marathon race tips with my two cents thrown in that I hope will help calm your nerves by giving you the confidence to know that you have what it takes:

1. Don't Overdress For Your Race

While it’s crucial to stay warm and dry on the start line, once you get moving you won't want to be wearing too much clothing. Having a rain jacket and a long-sleeved top tied around your waist for over 10 or 20 miles definitely won't help your race time! Instead, wear layers that you can peel off and throw away as you get warmer during the race (volunteers will pick up the discarded items and they will be donated). And if you are concerned about the cost of buying new clothes, you could buy some cheaper garments from a second hand store.

*On a side note, keep an eye on the forecast and be ready for changing weather. 

*Think about ways to tailor the secondhand clothing as well. For instance, a sweatshirt can be cut down the middle to serve as a light jacket with less expense and easier removal. 

2. Think While You Run

Try to stay present in your running. If you drift off into a reverie, or get too caught up in the carnival atmosphere, you may forget to hydrate properly and may not notice your pace quickening (or less likely, slowing down) until you suddenly reach the halfway point in a time that's way off target. Staying focused means you can do something about it if you do make a mistake, whereas getting so carried away that you don't even notice you’ve made a mistake is hard to rectify.

*Be sure to show up on race day properly hydrated by upping your water intake on the days prior to the race. Dehydration can have disastrous consequences. 

3. Manageable Race Chunks

When you set off, don't think about the marathon being over 40km (or 20km for the half) long. Break the distance down into manageable ‘chunks’ instead and focus on 'biting off' each one as it comes. Once you reach the end of a chunk, congratulate yourself, take a drink, and a stretch if you need to, and then focus on the next chunk. This makes the distance feel a lot more achievable.

*I find these chunks pair well with nutrition. For instance, I will consume a gel at mile 6, 12, 18, and 24 for the marathon. The gel (my favorite GU Chocolate Outrage flavor) is a reward for each segment completed and a mind and mood booster to keep going. 

4. Keep Your Head Up While Running

As you get tired, you may find that you are spending most of the time looking at your feet rather than up at the road ahead. This not only throws your spine out of alignment – putting you at risk of back pain and neck or shoulder tension – but it can also make your spirits flag, as you aren’t making eye contact with the crowd or other runners. Keeping your head up gives you a much more confident stance and sends a positive message to your subconscious mind.

*Make a conscious effort to smile as well. This will not only encourage you but will encourage those runners you make eye contact with. Science has proven that smiling lessens pain perception. This will also ensure that your race photos are good!

5. Follow The Shortest Course

Although you may be sharing the course with thousands of other runners, you can still use the course to your advantage. In many of the major marathons there will be a line on the ground that measures the exact race distance. Follow the course line (at Bass Pro you'll see fish on the ground) wherever possible to ensure you are taking the most direct route to the finish line!

But if it’s a very hot day, stick to the shadier parts of the course, rather than following the line, come what may. It’s more of a serious problem to overheat than it is to run an extra quarter of a mile. If it’s very windy out there, tuck in close behind a group of runners, so that they act as a windshield for you!

6. Get Some Race Support

No matter how independent you are, it really helps to have some supporters out there on the course. Whether it's a charity that you are running for, or for yourself, or for friends, family, or work colleagues – try to get as many spectators out there as possible on the day. Be very specific about where you want them to be. Remember to tell them not just at what point on the course (for example right by the marker at the half way point), but also at which side of the road. Also, tell them as accurately as possible at what time you expect to get to that point on the course.

And the advice about putting your name on the front of your t-shirt might be old hat, but it still holds true – it really does make a difference, so do it! Hearing your name called, even by someone you hardly know, is hugely heartening when your spirits are beginning to flag and your legs feel heavy.

*Check the course map to determine ahead of time where your family or friends can meet you. The Bass Pro course is a pretty easy one to navigate with lots of points along the way for them to cheer you on. Encourage them to make motivational signs as well. These are always fun! Putting your name on your bib with a sharpie is a great option as well. I wrote "Sweet Larry" on my husband's last half marathon bib and he said the comments he received along the way really kept his spirits up. 

7. Resist The Urge For A Toilet Break

Unless you habitually have to stop during training runs to go to the toilet, resist the urge to stop and relieve yourself, at least for a while. It’s most likely nerves – so the chances are, if you ignore it, it will go away. Clearly if the urge to answer the call of nature doesn't fade, it would be sensible to take the couple of minutes necessary to relieve yourself so you can then concentrate on running well.

*As soon as you get to the race (try to arrive at least 15-30 minutes before start time), head to the bathroom line. If you don't have to go when you get there, you will by the time it's your turn. And remember that your digestive system might be more nervous than normal on race day. 

8. Do A Body Scan During The Race

If you take nothing else from this article, remember this: learn to body scan. All you need to do is cast your mind’s eye from head to toe, looking for any signs of unnecessary tension or tightness, any muscles that could do with a stretch, and any joints that could do with loosening up. I often find it’s my jaw that is set solid, with a frown across my forehead. Try a smile – it’s impossible to be tense and smile at the same time. I suggest doing a body scan of your running technique every ten to 15 minutes, to ensure you are as relaxed as possible and not wasting energy.

*Pretend that you are holding a potato chip between your index finger and thumb. What the hand does, the arm usually follows and so on. 

9. Stick To What You Know

You know the rule about never doing anything on race day that you’ve not tried in training? Of course you do. That’s why you wouldn’t dream of setting off in a brand spanking new pair of trainers, or sports bra (you wouldn’t, would you?). But the rule also applies to food and drink. If you’ve never eaten jelly babies, mini Mars bars, orange segments or bananas on the run – or consumed energy gels – then politely decline them from well-meaning spectators, as you just don’t know how your body might react.

10. Watch Your Running Step

This applies particularly to the first mile when the road is littered with discarded items such as plastic bottles and clothing – and to drinks stations, where people move erratically. It’s quite a challenge to run in such close proximity to other people, so you always need to keep your wits about you. Try to stick your hand out, like an indicator, if you intend to move sideways – and always check before you pull out in front of someone or stop (especially at water stations). 

*Nearing the end of the race, make a conscious effort to pick up your feet. Many a runner has fallen by shuffling. Your legs may not want to do this but try!

11. Talk To Yourself While You Run

Give yourself a bit of a pep talk as you go along. Tell yourself how well you’re doing. Tell yourself how strong you are. You may want to have a mantra, which you can repeat to yourself with ease as you are running. Just tell yourself you are running well, even if you are not!

*It helps to call yourself by your name or nickname as well. I will say things like, "Come on Melissa. You can do this!" or "Keep running Mimi! You're almost to the food line!"

12. Enjoy The Race!

Even if you are hell-bent on breaking two, three, four or five hours in this race, don’t keep your mind focused entirely on the finish line throughout. Instead, try to enjoy the journey as well as the destination. You’ve put so much into preparing for this big day, the least you should do is try to savor it a little!

*I can NOT stress this one enough. Life is so short. The Bass Pro Marathon/Half has one of the most beautiful courses you'll see in the Midwest. You'll travel through older neighborhoods with trees that have leaves in all shades of fall. If you're lucky the wind will blow just right and you'll even run through a leaf shower (my heart smiles when this happens). Make a conscious effort to take in the sights, sounds, and smells as you remind yourself how blessed you are to be able to run a 13.1 or 26.2 mile race. Not everyone can do it. So enjoy the day!!

So there you have it friends. Now that you have some tips, I hope that your nerves are calmed a bit. But if they aren't, remember this.... Bass Pro Marathon weekend is a time to enjoy. You don't have to run the race... you get to run the race. Remind yourself of this often and smile. It's going to be a great day!

Happy Running!

There are no Chance Meetings

“I make known the end from the beginning, from ancient times, what is still to come. I say, ‘My purpose will stand, and I will do all that I please.’” Isaiah 46:10 NIV

In a story titled “Coincidence saves Long Beach Marathon runner who suffered heart attack mid-race” aired by CBS Los Angeles yesterday, it was reported that a runner in the midst of a race was saved by pure coincidence when he collapsed on mile 11 of the Long Beach Marathon, when a heart surgeon who just happened to be walking out of a nearby restaurant at the same time. In another report it was said that the chances of a person surviving after going into cardiac arrest outside of a hospital is typically less than 10%. Which is the very reason 47-year old Tuan Pham was fortunate that a cardiothoracic surgeon, Dr. Ryan Chiu of Long Beach Memorial, was leaving brunch at the Museum restaurant when he saw him hit the ground. “I can’t believe the one guy, the first guy, to see me fall, to show up and give me help, was a cardiac surgeon,” Pham said. “What are the odds?”

And you know, when to comes to coincidences or remarkable concurrences of events or circumstances without apparent causal connections, the Bible is very clear that what we view as ‘chance’ meetings are actually encounters arranged by the Lord Himself, who declared “My purpose will stand, and I will do all that I please.” How else can you explain what happened to Tuan? You can’t… because only the One who loves us enough to number the hairs on our head could have arranged such a timely sequence of actions that led to Pham’s quick treatment and recovery. Do you just love that or what?

So the next time you have a ‘chance’ encounter with someone, ask the Lord to reveal His purpose to you. It may be that you are supposed to help this person by praying with them, witnessing to them, or just saying an encouraging word. Whatever it is, be obedient my friend. You might just be saving someone’s life. 

Heavenly Father, thank You for reminding us that You work in ways that are beyond our comprehension and there’s nothing You wouldn’t do to accomplish Your purpose for our lives. Thank You for loving us that much. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

No Stop is Insignificant

“At the Lord’s command Moses recorded the stages in their journey. This is their journey by stages:”  Numbers 33:2 NIV

In a story titled “Runner becomes 50 millionth UK Parkrun finisher” published by the BBC last week, it was reported that “Heidi Pearson, 35, from Brundall Norfolk, became the UK's 50 millionth Parkrun finisher. On Monday afternoon she received an email from Parkrun's head office in London to say they had been "crunching some numbers" and that Ms Pearson had reached the "amazing" milestone… Ms Pearson, who did her first Parkrun five years ago, said: “Lowestoft is a lovely, fast route and everyone is really friendly down there, so it’s nice that it [milestone run) happened there. I'm training for a marathon next year and Parkrun will definitely be part of my journey."

And you know, when it comes to going from one place to another as part of a journey to a final destination, the Bible tells us that the Lord led the Israelites from Egypt to the threshold of the Promised Land “by stages.” It was a long journey that took 40 years and was recorded at the Lord’s command by Moses for us to carefully consider. And while Moses’ account gives us 42 place names, starting with Rameses of Egypt and ending with the plains of Moab, you can see that not every stage of the journey seemed significant. You can be sure it’s not because God didn’t teach them something with each move though. Just like with us, God teaches His children as He leads them… stopping us at places that might seem insignificant at the time but, in looking back, we can see they were always for our good and for our growth. 

So wherever God has you on this journey to the Promised Land we call Heaven, be thankful that you have a God who loves you enough to guide you my friend. The road won’t always be easy and the stops may seem to tarry, but rest assured that if you are a child of God, you are where you are for a reason and a season. 

Heavenly Father, thank You for loving us as You loved Your people of old. They weren't perfect and neither are we—which is the very reason we thank you for Your patience and provision as we make this journey to our final destination. Help us to inspire others to join us on this journey so we can do our part to make heaven full. It’s in your precious name we pray Jesus. Amen. 

Happy Running! 

Speech shows the Health of the Heart

“A good man brings good things out of the good stored up in his heart, and an evil man brings evil things out of the evil stored up in his heart. For the mouth speaks what the heart is full of.” Luke 6:45 NIV

In a story titled “High school cross country runner receives life-changing surgery” published yesterday, it was reported that Perry Central High School Cross Country Coach Jason Barnett’s idea to have his runners wear heart rate monitors during their track workouts led to the detection of an abnormality in one of them because of a resting heart rate that was pushing up close to 80. Perry Central Junior Aden Schwartz says they got him to a doctor, and found it was much worse than they thought.“If I was out running, they said I could drop dead instantly.”After an echo-scan on his heart, Aden was diagnosed with a congenital heart defect. His cardiologist along with Dr. Baha Alsoufi identified what was wrong and Aiden had open heart surgery last Tuesday. Thankfully, because of Aiden’s quick diagnosis and repair, he should be back to running soon. 

And you know, when it comes to detecting abnormalities of the heart, the Bible tells us that 

“A good man brings good things out of the good stored up in his heart, and an evil man brings evil things out of the evil stored up in his heart. For the mouth speaks what the heart is full of.” That means if a person’s heart is spiritually healthy and “full of” Christ, pleasant, admirable, wholesome, and God honoring speech will pour forth. However if a person’s heart is “full of” evil, profoundly immoral and wicked words and topics that dishonor God will come out. That means you and I can determine the state of a person’s relationship with Jesus, whether it’s good or bad, by their speech. 

So be sure to check your heart often my friend by checking your own speech. If anything wicked, immoral, or ungodly spews forth, ask the Great Physician to remove and repair any abnormalities that are damaging your heart and your relationship with Him. 

Heavenly Father, thank You for telling us how we can know that a man is good or is bad by the words that come out of their mouths. Help us to keep our hearts healthy Lord. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

No One is too Old to Change

“This means that anyone who belongs to Christ has become a new person. The old life is gone; a new life has begun!“ 2 Corinthians 5:17 NLT

In a story titled “90-year-old Greensboro runner sets record at Chicago Half Marathon” published yesterday by Fox8, it was reported that Dot Sowerby set an American record for her age group at 3:33:47. There’s a greater appreciation for her achievements considering that Sowerby didn’t run her first race until she was 50. “When I grew up in high school and college, they wouldn’t let girls run. That just wasn’t something that was done.” Sowerby has been going the distance ever since and remains intentional about staying active daily by either running, walking, swimming, or taking an exercise class… Sowerby encourages people of all ages to keep moving and not to think that their best years are behind them.“No, your years to come are your best years. We all have to keep going.”

And you know, when it comes to making positive changes late in life, the Bible tells us that when a person places their trust in Jesus Christ and accepts Him as their Savior, they “become a new person” and can look forward to their best days or years. Sadly though, many people who have been caught up in a pattern of sin for a long time think this promise isn’t for them. But nothing could be further from the truth! If there is still breath in your lungs, you can turn to Jesus and begin a new life. Do you just love that or what?

So if you’re saying to yourself, “I want this new life. I want to be freed from the sin of my past,” then give your heart to Jesus today and say goodbye to the past my friend. It will be the best decision you’ll ever make. 

Heavenly Father, thank You for loving us so much that You would allow us to start fresh no matter how old we are, how long we’ve sinned, or how much our sins have hurt others. Remind us that we will not be perfect this side of heaven, and maybe not even  forgiven by the ones we have wronged, but we will be forgiven by You and can move on because of that. It’s in your precious name we pray Jesus. Amen. 

Happy Running! 

BASS PRO MIDWEEK MOTIVATION - Prepare for Taper Time

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... race day is less than three weeks away! Can you believe it??? The Bass Pro Marathon and Half Marathon will take place on November 5! That means it's taper time, which is a time that fills many runners with dread. Why? Well... here are the top three reasons that I see as a long-time runner and running coach:

1. The belief that too much rest will undo all the training. Many runners (especially new ones) fear that time off will cause them to lose their endurance. But the truth is, reducing mileage allows for full recovery before the race and puts you in a position to perform at your best. That means taper time, not to be confused with hammer time which is way more fun if you ask me, is important. Now isn't the time to make gains but to let your body heal from all the training. If that isn’t enough, tapering boosts immune function and improves muscle strength as well, which reduces the odds you’ll catch a cold or get injured just before the race (something that happens a lot). And get this: A 2003 review of 50 studies showed that the subjects who tapered improved their performance by 3 percent on average. That works out to five to 10 minutes in a marathon!

2. It can be downright uncomfortable for those runners who use the sport to manage their stress, anxiety, and/or depression (like I do). The decrease in mileage means getting less of those feel-good chemicals running produces which can lead to irritability and moodiness. This is a real thing for me and many other runners. So be ready for it! Not to mention that you won't be spending as much time with your running buddies, which is the world's cheapest form of therapy. This seems like a double edged sword doesn't it? But you can keep your sanity and your friends by finding other things to do together. Like going for coffee afterwards since your run is cut short? This is also a great time to shift your emphasis to your sleep, nutrition, and hydration (very important things to keep up on during taper time). Think of it as a new form of cross-training! Remember that dropping these other activities is only for a few weeks and you’ll be able to resume them after your race recovery.

3. The food. Or lack of it I should say. So by now, you're used to being hungry all the time right? And eating constantly? I mean, you've been burning a lot of calories. But packing on the pounds before race day isn’t a good thing. So remember to adjust your food intake to compensate for dialing down your mileage. And make protein a priority since it aids in the repair and recovery of muscle tissue damaged during the high-mileage phase of marathon and half marathon training. Shoot for 75 to 100 grams of protein per day. If you don’t eat meat, fill up on protein from eggs, beans, dairy, and soy products. And don't forget the fruits and veggies. The extra vitamin C will help keep your immune system working properly so you don't end up sick on race day.

So there you have it friends. Tapering can be a rough time for many. But knowing what to expect and having a plan in place along with the right frame of mind can help you use this time to your advantage without going crazy. Think of taper time as the reward for all the hard work you've put in rather than a punishment. You've put your body and mind through a lot and now it's time to rest them both to allow healing to take place. It will all pay off on race day when you cross the Bass Pro Fitness Series finish line. I guarantee it! 

Happy Running!

(and Happy Tapering!)

Let Integrity Guide You

“The integrity of the upright guides them, but the crookedness of the treacherous destroys them.” Proverbs 11:3 ESV

In a story published yesterday by Reuters, the following was reported: Kenyan marathon runner Titus Ekiru has been banned for 10 years, the Athletics Integrity Unit (AIU) said Monday, for both doping and tampering in a case that involved collusion with a high-ranking doctor in a Kenyan hospital. One of his positive tests, for triamcinolone acetonide, came at the Milan Marathon in May 2021, which he won in a time of two hours, two minutes and 57 seconds, which would currently rank him the seventh-fastest all-time marathon athlete. The ban comes after an investigation found the 31-year-old obstructed the AIU's probe into two adverse analytical findings (AAFs) by using false information and documentation. His ban runs from the date of his provisional suspension on June 28, 2022 until June 27, 2032. His results on and since May 16th, 2021 have been erased and he must forfeit all race prizes and money. Wow.  Ekiru’s lack of integrity sure cost him a lot, didn’t it? 

And you know when it comes to the quality of being honest and having strong moral principles (aka doing the right thing when no one is looking), the Bible tells us that “the integrity of the upright guides them, but the crookedness of the treacherous destroys them.” In other words, the moral wholeness that comes from following God and His statutes leads to blessings and peace but the deceitfulness that comes from following the world and its ways leads to destruction and sorrow.   

So be diligent in maintaining your integrity my friend by studying the Word and putting it into practice each and every day. This will not only keep you from damaging your reputation and destroying your life but from ruining your witness for Christ, which would be the biggest tragedy of all. 

Dear Heavenly Father, thank You for the Bible that clearly tells us how a follower of Christ should live. Lord, while we will never be perfect, help us to strive to live lives of righteousness so that the lost would be drawn to the One that inspires this unworldly behavior that brings peace, joy and happiness. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

Pay the Comfort Forward

“Praise be to the God and Father of our Lord Jesus Christ, the Father of compassion and the God of all comfort, who comforts us in all our troubles, so that we can comfort those in any trouble with the comfort we ourselves receive from God.” 2 Corinthians 1:3-4

In a story posted over the weekend by WBAL TV-Baltimore, it was reported that medical runner Sarah Heins had just finished the full marathon at the 2022 Baltimore Running Festival when she got a call to run back and help a runner in distress. Her quick, selfless act, they said, ended up saving the life of Kelsy Sabo, a nursing student at Johns Hopkins University. Sabo credits Heins, the doctors and the entire MedStar Health team for saving her life after she experienced heat stroke that caused her core temperature to reach 107. This year, she's paying it forward. "It comes full circle. I'm running as a medical runner this year, so I'm excited to get back out there and not try to (reach a personal record) like I was trying to do last year, and just be the boots on the ground and help runners like me," Sabo said.

And you know, when it comes to paying it forward, the Bible tells us that “the God of all comfort… comforts us in all our troubles, so that we can comfort those in any trouble with the comfort we ourselves receive from God.” Do you just love that or what? That means we can and should help ease the grief and pain others might be experiencing by sharing how God consoled and helped us in similar moments. Think about it… who has more empathy and compassion for someone who’s suffering than a believer who’s experienced the same suffering from the same cause? And who’s better able to express how God comforted them in a similar moment than someone who’s walked the same path?

So do what you can to help others going through the same trials, pain, and suffering you’ve experienced my friend. Tell them how God helped ease your suffering and then used it for your good so they can know there’s hope and smile in the midst of their affliction. 

Heavenly Father, thank You for caring so much about Your children that You would personally comfort them when they are experiencing pain or walking through trying times. Help us to give that comfort back to others so that our pain will not be in vain. All praise be to You for being the Father of compassion. It’s in your precious name we pray Jesus. Amen. 

Happy Running!