BASS PRO MIDWEEK MOTIVATION - Hit the Trails in the New Year

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 new year and new ways we can train. So January 1st is typically the day when people start implementing changes to improve themselves. After all, new year, new you right? And while many individuals will be looking at ways to become better by making healthier food choices, finding a work-life balance, saving money, or learning a new skill or trade, many runners (like myself) will be looking for new ways to cross train. Especially as they age or incur the need to avoid physical or mental burnout.

This was something I was thinking about while hiking Clifty Creek with my husband on Monday. Traversing this 2.5 mile looped trail that includes a natural bridge with a span of about 40 feet has been on my bucket list for more than a decade, even though it's not that far from home. There just never seemed to be the time to do it. However, since my husband and I are both on vacation this week and the weather was in the 60's, we made the drive and enjoyed ourselves so much that we plan on visiting more state parks and conservation areas and hiking as often as we can. The solitude of the forest, the breathtaking views, and the moderately difficult trail with its changing terrain was good for the mind, body, and soul. Which makes hiking a great cross training activity to add to any training plan to mix it up. Trust me, your body (and your mind) will appreciate a break from the repetitive movements of running.

To further explain the benefits of hiking, check out what some of the experts at Runner's World had to say...

“Hiking activates different muscles and is less taxing on the joints than running on pavement,” says Marvin Sandoval, an endurance coach, athlete, and donkey runner based in Leadville, Colorado. “Using secondary muscles for stabilization while hiking can actually aid in injury prevention; for instance, putting your weight on your heels when climbing steep ascents activates the glutes and puts less strain on the calves and Achilles tendons.” Runners focused on getting in hard workouts might view hiking as more of a leisure activity, but it isn’t always a walk in the park (so to speak). According to pro marathoner Nell Rojas, hiking can be a valuable cross-training exercise, particularly beneficial to ultrarunners who naturally employ it in the uphill portions of their races. “Power-hiking can get your heart rate up to aerobic or even threshold zones and is a type of strength endurance if it involves a lot of climbing,” she explains. “It’s also great for those who aren’t able to run high mileage due to injury; they get the training benefits without all the pounding.” 

Whatever your motivation—whether you’re aiming to mix up your training for a future race or are just looking for a fun and different way to challenge yourself—hiking is a great option for any runner. 

So, know that I know the benefits, how can I find the trails? 

When exploring the best areas for outdoor adventures near you, be sure to do a little research on your route of choice before hitting the trail. Word of mouth is an easy and reliable way to learn about fun local trails. That's actually where I first heard about Clifty Creek and then found all the trails in the state listed on AllTrails. You can also consult outdoorsy friends who can point you in the right direction (and possibly come along), join online hiking communities, or make a post on social media requesting recommendations for good beginner hiking trails in your area.

Some apps, like the one I listed above, will offer a variety of options by displaying known hiking spots near your location and which trails are runner and biker friendly as well. Headed out of state? Check AllTrails and put in the state you're traveling to. But no matter where you are, be sure to look over the photos, ratings, and descriptions of each trail so you can make an informed decision, especially when taking family members or friends that might not be in as good as shape as you are. Beginners would be wise to try out those rated as “Easy” before attempting any of the “Moderate” or “Hard” routes. “Start with hill ranges that are lower in elevation before moving on to higher peaks,” suggests Ben Walker, a personal trainer and conditioning specialist at Anywhere Fitness in Dublin. “Progressions should be made slowly, so consider mapping your destinations in this manner when first starting out as a hiker.” 

And don't forget to wear the right shoes! My rule of thumb? "When in doubt, bring the trail shoes out!" You'll never regret wearing trail shoes or hiking boots, but you will regret not having them on when you encounter mud and/or slippery terrain which is almost always a certainty on the trails. Investing in a nice hiking backpack and trekking poles is always a great idea if you plan on hiking a lot. And if you're like me, you'll be hooked!

Are then any extra measures I need to take to be safe?

Hiking presents different challenges in a less predictable environment than some runners are used to, so take the right precautions to stay safe. Before setting out, make sure to: 

• Tell someone where you are going, even when bringing a friend. Many trails have limited cell phone coverage and, although we don't plan on things going wrong, things go wrong all the time. 
• Check the weather forecast to avoid getting caught in a storm. This is super important. This time of year, you'll also need to be prepared for dropping temperatures. 
• Choose a route that suits your abilities, study the map, and follow the signs.
• Bring sufficient water and food. And when I say sufficient, bring extra. As I said, we don't plan on things going wrong, but things go wrong all the time. 
• Pack a first aid kit.
• If you’re concerned about wildlife, do a bit of research on the animals you might encounter on the trail you’re hiking. Carry a whistle and protection, and don’t tread too lightly as you go. You don't want to startle any animals by not making your presence known and you certainly don't want them to startle you by coming into your path. 
• Make sure to time your hikes right so you're back at your car before the sun goes down. This time of year, you don't want to be stuck out on the trail overnight.  

So, there you have it friends. While you might have only considered biking, weightlifting, and swimming as great options for cross training, you can and should now add hiking trails to that list. Missouri has some of the most beautiful ones you'll ever see (including the Dogwood Canyon Nature Park) and being in the great outdoors will not only benefit you physically, but spiritually, mentally, and emotionally as well. Which is the very reason you should frequently stop to take in the beauty all around you. You'll be glad you did. Happy New Year Friends! And Happy Running (and Hiking)!

The Promises of God Bring Peace

“He will wipe every tear from their eyes. There will be no more death’ or mourning or crying or pain, for the old order of things has passed away.’” Revelation 21:4 NIV

In a story titled "Milton Keynes runner reaches journey’s end" published yesterday, it was reported that “A British Army veteran who lost his mother to brain cancer has completed a massive marathon challenge to raise funds and help find a cure for the disease. Former soldier Jack Goodwin, from Newton Leys, has spent Christmas resting with his family after completing his 'Megathon Challenge' on the 'Die Hard Marathon' on 23rd December at the city’s Caldecotte Lake. It brought to a close his pledge to run 15 official marathons, plus other races, in one year and cover 2740 kilometres total distance. He raised £2740 which represents £1 for each kilometre he covered and is the amount it costs to fund a day of research at a Brain Tumour Research Centre of Excellence. MKFM revealed earlier this month how Jack, 37, was running in memory of 61-year-old mum Debbie Goodwin who died of a glioblastoma (GBM) in February 2023 just six months after she was diagnosed. Father-of-one Jack took on the role of Trustee for the Milton Keynes-based charity in order to ‘do more for the brain tumour community’. “We did it,” said Jack, posting on social media. “15 Marathons, 2,740km, 200 runs. “Thank you all so much for following my journey this year and cheering me on – without support I wouldn't have got here. This year wasn't for me, it was for my Mum and Brain Tumour Research – I hope one day we can cure the deadly disease which took her away from us too soon.’”

And you know, while I will never know or understand the countless reasons so many people experience disease, pain, sorrow or heartache in this life or why so many of our loved ones are taken away from us too soon, I do know one thing that brings me great comfort in the midst of the sadness and suffering in this world... God’s promises are always true. And the same God who promised to bring good out of our hurt, as He has done for all believers since the beginning of time, also promised us that a day would come when there would be “no more death’ or mourning or crying or pain.” A day when every tear will be wiped from our eyes and the afflictions and hurt we have experienced on this earth will be gone forever. 

Until that day though, I hope the thought of God's tried-and-true promise that good will always come from our pain brings you the same peace it does me my friend.  Peace that, in a world that seems to be spiraling further out of control with each passing day, is so desperately needed. 

Heavenly Father, thank You for always making beauty from ashes for those who have put their faith and trust in You. Help us to look to You when we don’t understand the “whys” of this world Lord and to trust that Your plan is greater than any one we could ever imagine. It’s in Your precious name we pray Jesus. Amen. 

Happy Running!!!

Be an All Weather Follower

“Then Jesus told His disciples, “If anyone wants to come after Me, he must deny himself and take up his cross and follow Me.” Matthew 16:24 BSB

Upon arriving at OMRR’s 25th annual Run for the Ranch event in Springfield on Saturday, my husband and I checked in, grabbed our bibs, and then proceeded to set up for Runner’s Church—where my husband would deliver a short message before we headed to the start line. Wondering how many runners we might expect to join us, I found the Race Director (a friend, fellow runner, and sister in Christ) and asked how many people were registered for the race (that included several distances) that morning. To which she replied “A lot!” She went on to tell me that they didn’t even have enough medals for all of the finishers since registration numbers were about 370 (nearly double the usual field). And, of course, as fellow race directors, we both understood why there was such a rise in participation and why this was a good problem. The unseasonably warm temps had caused a lot of people to sign up at the last minute. You see, the weather in Missouri this time of year is very unpredictable (as you can imagine) so many people wait to see what it will be like before signing up. Personally, I’ve had the pleasure of running the RFTR marathon several times and can recall being decked out in full winter gear and also in a short sleeved shirt and shorts (which is what I had on Saturday). Hence the reason many “fair weather” runners opt to run only if the conditions are favorable. 

And, you know, when it comes to following Jesus and completing the spiritual race set before us, Jesus was very clear that there would be no room for “fair weather” runners or followers who opted to follow Him only when the conditions were favorable. Jesus was so adamant about this that He was brutally honest when speaking to the disciples and said “If anyone wants to come after Me, he must deny himself and take up his cross and follow Me.” Jesus was teaching that nothing less than a total denial of self to the point of death of self would suffice. And that to follow Him required that a person would have to let go of even the smallest bit of their own agenda, their comfort, their personal dreams, and their way of living in the world. It meant and means sacrificing every ounce of self to chase after Him and follow to Him no matter the conditions. 

So, in a world that’s growing increasingly hostile to those who choose to follow Jesus, vow now to run the race and carry your cross to the very end my friend. No matter the weather, the hardships, the pressure to conform, or the threat of punishment for doing so, strive to be known as an all weather follower rather than a fair weathered one. 

Heavenly Father, thank You for the example of Jesus who modeled what it means to follow You with our whole lives. Help us to understand that this race will not be easy, but it will be worth it. And we ask Lord that you give us the strength to continue running until the very end no matter what obstacles or weather we encounter. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

His Promises have been Thoroughly Tested

“Your promises have been thoroughly tested, and your servant loves them.” Psalm 119:140 NIV

In an article published by Runner’s World recently titled “The 8 Best Treadmills, According to Our Testing,” the writer said, “Running outdoors is the most refreshing. But with cold winter weather here, as well as added time constraints and other factors during the holiday season, putting miles in on the treadmill is better than putting up excuses for not running at all.” After further discussion, they included a section titled “Why Trust Us” and said “At Runner’s World, we’ve spent decades covering everything related to running, and our test team has evaluated gear from running shoes to smartwatches to sports bras. We are a team of runners writing for other runners and we understand what you are looking for when it comes to your gear.If you’re going to buy a piece of equipment that potentially costs thousands of dollars, you want to know that you’re making a good investment. That’s why we test these so hard and make so many demands of the product. We routinely speak to the manufacturers, coaches, and other runners just like you to ensure that our content and recommendations are the best you’ll find.”

And, you know, when it comes to things that have been rigorously, exhaustively, and systematically tested, the psalmist, David, declared that God’s “promises have been thoroughly tested.” Because David knew they had been repeatedly tried and repeatedly proven to be true, he could confidently and completely count on God to keep His word, to make good on His oaths, and to fulfill each and every one of His vows. This knowledge of the pureness and reliability of God’s Word brought such joy and comfort to David’s heart that he declared “your servant loves them.” 

So, no matter what you’re going through today, take heart in knowing that God has NEVER failed to keep a promise my friend. And since He has promised to go with us wherever we go and to never leave us or forsake us, we can find the strength and courage to face whatever the day holds with no fear of the future. 

Heavenly Father, thank You for the timely reminder that your promises have been thoroughly tested and have ALWAYS proven to be true. Not just ONE of them, but ALL of them! Knowing that the Bible has never been disproven then, help us to trust in who You say You are and that, although we will face trials on this earth, we will one day spend eternity with You. It’s in your precious name. We pray Jesus. Amen.

Happy Running!

The Things of this World Won’t Last

“The world is passing away, along with its desires; but whoever does the will of God remains forever.” 1 John 2:17 BSB

If you’re like many runners today, you’re sporting a new pair of running shoes that were left for you under the tree. Unfortunately though, just like Christmas, those new running shoes won’t last. So how many miles can you expect to get out of a pair of running shoes? Well, according to Greg Weich, a manager and shoe-fit expert at In Motion Running in Boulder, Colorado, the life expectancy of running shoes should be measured in miles rather than months or years: generally 300 miles at minimum, 500 miles at most. “If I were to give a number for most shoes, I would say it’s around 400 miles,” Weich said. “But there are many factors involved…” Weich likens it to wearing down the shocks on a car. “Every time your foot hits the ground in that running shoe, you’re compressing the midsole,” he said. “Eventually, it’s not gonna bounce back again.”

And, you know, running shoes aren’t the only thing we can’t keep from wearing out. The Bible is very clear that the earth and the all things in it are wearing out as well, saying “The world is passing away, along with its desires; but whoever does the will of God remains forever.” With that in mind, believers would do well to devote their time, energy, and resources into things that pay eternal rewards rather than pursing the “desires” and things of this world. You can be sure this is something we do only by seeking the Kingdom of God above all things, living righteously, trusting God, and living to do all He calls us to do. 

So, let us vow to honor and celebrate the birth of Jesus all year by following his example of obedience my friend. He came down from heaven, not to do his own will but the will of the Father. May we do the same each and every day. 

Heavenly Father, thank You for sending your Son, Jesus to not only reconcile us back to You but to give us the example of what it means to do Your will and not our own. Help us to be like Jesus Lord, that we might lead the lost to You by pursuing people above possessions. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

BASS PRO MIDWEEK MOTIVATION - Keep the Meaning Simple

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 day it is! It’s Christmas! I don’t know about you but Christmas morning is the best morning of the whole year! In fact, in my humble opinion, it’s better than any race day morning there could ever be!

But with all the runners wearing Santa suits and Grinch costumes or dressed up as Christmas trees, reindeer, or elves, the true meaning of Christmas is sometimes missed. Which is the very reason it's good to keep it simple. 

So... as a running coach, I’m often asked what the secret is to running a good marathon without hitting the wall at mile 20 or feeling like you've been hit by a Mack truck upon reaching the finish line. And my response is always very simple, “Get your weekly base mileage up and keep it up.” And while I will then expound on that tip and give more details, I like to keep it simple from the beginning so a runner will understand the amount of time and energy it takes to complete a 26.2 mile race with a smile on their face.

“Today in the town of David a Savior has been born to you; he is the Messiah, the Lord.” Luke 2:11 NIV

 

And you know, on this busy day when you and I might be rushing around to unwrap the gifts, prepare the perfect meal, make sure our homes are tidied up for those coming to visit, and scurrying about in all directions to fulfill every one of our holiday traditions, we would all benefit from taking a moment to remember the real Reason for the season. You see, Christmas is more than a festive time for family, fun, food, long runs, and ice baths. It's the day we celebrate the birth of Jesus which means the message of Christmas is simple... “Today in the town of David a Savior has been born to you..” Did you get that? The “Messiah, the Lord” came to you! He came for the sinner, the saint, the lost, the outcast, and the undeserving. He came to provide forgiveness of our sins and to give us hope for a future. This is the simple yet profound and unfathomably amazing message of Christmas.

So let us not lose sight of that simple message as we go about our holiday preparations today friends.  After all, Jesus is the true reason for the season... plain and simple. Now if that doesn't have you smiling and singing Christmas carols as you head out the door for a run this morning, I don't know what will. Merry Christmas and Happy Running!

Twas the Night Before Christmas

"Therefore the Lord Himself will give you a sign: Behold, the virgin shall conceive and bear a Son, and shall call His name Immanuel." Isaiah 7:14 NKJV

"So all this was done that it might be fulfilled which was spoken by the Lord through the prophet, saying: “Behold, the virgin shall be with child, and bear a Son, and they shall call His name Immanuel,” which is translated, “God with us.'" Matthew 1:22-23 NLJV

If you're like me, you find it important to ready your heart to celebrate both Christmas Eve and Christmas. This was something I was doing as I ran my annual birthday track run yesterday morning. Let me tell you, running 26.2 miles around a middle school track mostly solo (friends came by for a few miles throughout the event) allowed for a lot of time to pray, praise, prepare and reflect back on past years. At one point I smiled as my mind wandered to one of my earliest Christmas Eve memories... the reading of the Night Before Christmas by my beloved grandmother who passed away decades ago but gave me a copy of the book when I was just a little girl, inscribed with the words, "Take care of this book Mimi so that you can read it to your kids one day. Love, Gammy." And you can be sure it's something that I did as my kids were growing up, followed by the reminder that Jesus Christ was the real Reason for the season. 

His birth was prophesied by Isaiah more than 700 years before our Savior was born, prompting Matthew to write, "So all this was done that it might be fulfilled which was spoken by the Lord through the prophet, saying: “Behold, the virgin shall be with child, and bear a Son, and they shall call His name Immanuel,” which is translated, “God with us." With that in mind, this is now the story I share and I hope you will too. It's not only a reminder of the real Reason we celebrate Christmas but the perfect way to prepare our hearts and those of our children... 

 ‘Twas the night before Christmas, and all through the earth,

Every creature was stirring, awaiting a birth.

The time for Messiah was certainly near,

The prophets foretold it; the Bible was clear.

From the book of beginnings, the very first sin,

God’s word made it clear how His grace entered in.

Born of a virgin, He’d come as a man.

The Creator among us, the time was at hand.

The stars were arranged to show marvelous things,

Setting Wise Men to journey and find the true King.

Shepherds in Bethlehem gazed on the sky,

Longing to see him, their Lord the Most High.

How could they know that the very next night

An angel of God would speak words of delight?

How the Savior was born, it was news of great joy.

In a cloth and a manger they’d find the dear boy.

And a heavenly host would soon join to sing

Of the glory of God and of wonderful things.

He entered creation, set position aside

To show us how deeply his love did abide.

Sin sent us away from our almighty Lord.

He became one of us that we might be restored.

He’s the Prince of our Peace; He’s the one who makes whole.

He is Wisdom Incarnate, a Shepherd of Souls.

He’s the Author of Life; He’s the Ruler of All.

He can offer salvation, on His name we call.

The shepherds and Wise Men would bow to adore

Holy God among men, our greatest reward.

All glory and honor is due to this King.

Let all join in worship; let every tongue sing.

Jesus is Lord, all creation proclaims.

He’s the first and last, He is always the same.

History turned on the first Christmas day,

When God became man in a humble display.

As we think of the manger in which He was laid,

Let our hearts welcome Him to the world He made!

So let us prepare our hearts to worship and celebrate my friend, by pondering the birth of Jesus in our hearts like Mary did.

Heavenly Father, thank You for giving us the greatest gift that could ever be given… salvation through the birth, death, and resurrection of your Son, Jesus Christ. Lord, please give us opportunities to share the real reason we celebrate this blessed holiday… the birth of our Savior. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

The World’s Defining Moment

“ But the angel said to her, "Do not be afraid, Mary; you have found favor with God. You will conceive and give birth to a son, and you are to call him Jesus. He will be great and will be called the Son of the Most High. The Lord God will give him the throne of his father David, and he will reign over Jacob’s descendants forever; his kingdom will never end.” Luke 1:30-33 NIV

As I begin this day by running a marathon around a track to celebrate my birthday (and to collect donations for the Fostering Together closet), I will once again be remembering the morning of August 23,1999; the day I experienced a defining moment that caused me to live and view life very differently. I was 28 years old, the married mother of a young son and the Executive Assistant at a large home health company in downtown Rolla, Mo. The day began like most others. I came in, grabbed a cup of water and headed to my desk on the top floor to get to work. And that’s when I heard the crash and the squeals coming off the railroad tracks as the engineer tried to stop the train. Sensing something very bad had happened, I ran out of the building to investigate. Standing alongside my coworkers, I could see the car in the distance that had apparently been hit by the locomotive at an unmarked intersection (a court case followed) and pushed several hundred feet within our view. “Oh my,” I thought to myself as I fought to hold back tears. “That looks like Tammy’s car.” And, as I learned just an hour later, it was indeed my friend’s car. Tammy had been on her way to an appt with her baby in the backseat but never made it. Her husband was so distraught over the death of his 20-year-old wife that I took care of Kierra (by God’s grace the baby was not harmed) until he was able to do so himself. As you can imagine, this had a profound impact on me and still serves as a reminder that life is never guaranteed—knowledge that led me to make a vow to the Lord that day that I would be grateful for every new rising of the sun and would never complain about getting older. 

And, you know, as we get ready to celebrate the birth of our Savior, Jesus Christ, I can’t help but smile when I think about the defining moment that changed the life of a young Hebrew girl forever, and subsequently changed the whole world forever. Luke 1 gives us the story of Mary, a virgin pledged to be married to a man named Joseph, a descendant of David. Seemingly out of nowhere, Mary was greeted by an angel and was greatly troubled at his words. “But the angel said to her, "Do not be afraid, Mary; you have found favor with God. You will conceive and give birth to a son, and you are to call him Jesus. He will be great and will be called the Son of the Most High. The Lord God will give him the throne of his father David, and he will reign over Jacob's descendants forever; his kingdom will never end." Mary’s response? "I am the Lord's servant. May your word to me be fulfilled."

So, as we celebrate this Christmas, let us be bold in sharing the real Reason for the season my friend… the birth of our Savior, Jesus Christ, who came to provide forgiveness for our sins. It was the birth that forever changed history and the life of every person who has placed their trust in Him. 

Heavenly Father, thank You for giving us the greatest gift that we could ever receive, your son Jesus Christ. In light of all that his birth provided for us, help us to live lives set apart and on fire for You. And help us to be bold in sharing the true Reason for the season this year that the lost might come to know the One who is the greatest Gift that could ever be given. It’s your precious name. We pray Jesus. Amen.

Happy Running!

Avoid Being Like the Pharisees

“‘Woe to you, teachers of the law and Pharisees, you hypocrites! You are like whitewashed tombs, which look beautiful on the outside but on the inside are full of the bones of the dead and everything unclean. In the same way, on the outside you appear to people as righteous but on the inside you are full of hypocrisy and wickedness.” Matthew 23:27-28 NIV

In a harrowing story published by The Canada Chronicle Herald yesterday, it was reported that a woman running in Shubie Park last Friday morning was seriously injured when a tree fell on her. According to Halifax Fire deputy chief David Meldrum, his members responded at about 10:30 a.m. to a report of a woman trapped by a tree. “On arrival they were directed to the patient, who was pinned under a fallen tree,” said Meldrum in a written statement. “They used a chainsaw to remove the tree and free the woman. They then assisted Emergency Health Services paramedics in the care and transport of the woman to a parking area where she was placed into an ambulance…” The woman, who is pregnant, was transported to hospital, where she was kept in a medically induced coma. Thankfully, the woman is now stable and will hopefully make a full recovery. The writer went on to explain why the woman had been caught by surprise, “The tree appears to have been a white birch, which are prone to staying up while rotting from inside their bark and can fall suddenly.”

And, you know, in the same way that we should steer clear of trees that are known for looking healthy on the outside but can be rotten on the inside, we should steer clear of becoming like the Pharisees and the teachers of the law who Jesus described as “whitewashed tombs, which look beautiful on the outside but on the inside are full of the bones of the dead and everything unclean.” Jesus was calling them out on their hypocrisy by comparing them to the gravestones that were cleaned up when a crowd was expected. You see, it was the custom of the Jews of that time to whitewash the tombs in the city of Jerusalem before Passover so that no one would touch one accidentally, thus making themselves ceremonially unclean. Jesus said these religious leaders were like these whitewashed tombs - pretty on the outside, but ugly and dead on the inside. Men might see them as righteous, but God did not. And although they put on a good show, God is never fooled by what man shows on the outside. He sees them for what they actually are, not what they appear to be to other people. Which is the very reason you and I must strive each and every day to be sure that our hearts align with our actions. Now this won’t mean we will be perfect as we all fall short of the mark. But it will mean that our hearts are set on pleasing God and not man. 

So avoid being like the white birch tree my friend. Serve God with your whole heart, confess your sins to Him and then turn away from them so you won’t rot within. This will keep you beautiful on both the inside and the outside. 

Heavenly Father, thank You for reminding us that You see the whole of man and can never be fooled by our pretentious behavior. Lord, point out any hypocritical ways within us that we might turn from those ways and avoid being a whitewashed tomb. Help us to shine the pure light of Jesus in the world. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

Live to be the Light

“Peter went with them, and when he arrived he was taken upstairs to the room. All the widows stood around him, crying and showing him the robes and other clothing that Dorcas had made while she was still with them.” Acts 9:39 NIV

In a heartbreaking story about a life cut short by tragedy aired by the Daily Mail recently, it was reported that eerie footage captured elite Houston runner Lilia Vazquez's last moments before she was tragically struck and killed. The family of the accomplished runner is now pleading for help in finding the driver responsible for her death. Vazquez, 61, was preparing to run in the Houston Marathon next week as an invited Elite Runner. She was hit while jogging along Westpark, between Ocee and Jeanetta, early Friday morning. As a testament to her character and why Lilia will be missed by so many, it was said that “On Monday, several of Vazquez's running friends gathered at her home wearing medals from the marathons she had won across the country. ‘She had a natural gift for running. She's a mentor to a lot of us, she's a pillar in the running community, and hundreds of people love this woman,' Brenda Gonzalez, one of her friends, said.” Known as a woman who was always praying, it was said that she also touched countless lives through her work at Baylor over the past four years, where she dedicated herself to helping patients in the physical therapy unit. Talk about living a life that made a difference in the lives of others. 

And, you know, living to make a difference in the lives of others by selflessly using the time, talents, and treasures God has given us is something we, and every other believer, should be known for. It was certainly something Dorcas was known for, being described as a woman who “was always doing good and helping the poor.” Dorcas was so beloved, in fact, that when she became sick and died, her fellow disciples sent two men to meet Peter and beg him to come at once. Upon arriving, Peter “was taken upstairs to the room. All the widows stood around him, crying and showing him the robes and other clothing that Dorcas had made while she was still with them.” She was obviously adored by the many people she helped who rejoiced when Peter, by the power of Jesus working in him, brought her back to life. 

So look for ways to be “the light of the world” by making a difference in the lives of others while you still have the chance my friend. As these two stories show, it can be as simple as clothing the poor, mentoring someone, praying for those in need, or helping people heal. Whatever gift God has given you, use it for His glory. 

Heavenly Father, thank You for giving us all unique gifts and abilities. Help us to recognize ways we can use these to make a difference in the lives of others and to lead the lost to the One who inspires these acts of love and kindness. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

BASS PRO MIDWEEK MOTIVATION - Tips to Brave the Weather

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 coming up soon. Christmas will be here in exactly one week. I’m excited! But the first day of winter will be here even sooner than that. On Saturday to be exact and, according to Brandon Beck at KY3, the high will be a balmy 40 degrees. Nice right? Well don't get used to it because, as every person who has lived in Missouri for any length of time knows, it's just a matter of time before we will be running in negative temperatures. But, as we've discussed before, there are a lot of perks to running outside in the winter... if you do it safely that is. With that being said, check out these tips (*with my two cents thrown in of course) from the NYRR's Medical Director, a man who definitely knows something about running in harsh conditions. 

On a side note, the 25th Annual Run for the Ranch is happening on December 28th and you won't want to miss it! Following these tips will ensure that you're ready to battle whatever conditions the day holds. As someone who's been blessed to run the Marathon distance (they have a 1 mile, 5k and half marathon distance as well, along with a 6-hour endurance run) several times, I'll tell you from experience that we could get temps in the high 50's or ones dipping well below freezing. But whatever the day holds, this is a race worth running... put on by great folks (OMRR the same great folks that put on the Bass Pro training groups), for a great cause!

With that being said, sub-freezing temperatures require some changes of plan for your regular training runs and for racing. Following are some helpful tips for staying healthy if it’s cold, damp, and/or windy. With the right clothing and adequate precautions, even single-digit weather can be enjoyable for runners.

This was the coldest year I can recall running at RFTR. But we all had the right clothes on and had a great time!

Wear synthetic fabrics and layer your clothing. In the cold, keep most of your body covered. The fabric closest to your skin should be synthetic and preferably sweat-wicking and it should fit snugly. (Running tights are ideal for the waist down.) Your outermost layer should be wind-resistant and waterproof if it’s raining or snowing. Ideally, your clothing should be able to adapt as you warm up, or as the weather does: Unzipping a jacket, pushing up your sleeves (or removing arm warmers), rolling up the edges of a ski-style hat, and/or putting your gloves into a pocket will all keep you in the temperate zone as you get into your run—and they’re all reversible if it’s evening and you’re running into cooling temperatures. If you plan to race, it’s smart to test everything that you plan to wear in advance to make sure it’s warm enough and comfortable to race in.

• Protect your face, head, and extremities. Wear a hat and gloves (*I prefer mittens when the temps get low as they are warmer than gloves), preferably of synthetic, wicking material, and in extreme cold, use a face mask or scarf to cover your neck and face. Wind increases the effects of the cold; you may risk a mild form of frostbite called “frost nip” on unprotected areas if it’s near-freezing and windy. Apply a sweat-resistant sport moisturizer and lip balm for extra protection. Apply petroleum jelly (*I'm a fan of A&D ointment as well) to any spots prone to chafing or chapping.

• For a race in the cold—and especially if it’s wet out—have a friend or family member meet you afterward with warm clothing, including dry socks, warm sweatpants, a long-sleeved shirt, a sweatshirt and/or jacket, gloves, and a warm hat. You’ll be very glad to have these things after you finish a race if the weather is near freezing. As an alternative, you can check a bag that includes these items.

• Stay warm before the race. If it’s really cold, bring a discardable sweatshirt to wear after you’ve checked your bag. If rain is in the forecast, bring a large-size plastic trash bags with you to wear as a throwaway raincoat. A thorough warm-up jog or warm-up exercises/drills will get your blood flowing, warm up your body and get you to the start ready to go.

• As always, respect your limits. Cold temperatures constrict blood vessels and therefore restrict blood flow, which can cause muscles to contract and even cramp. You may feel stiff and tight, especially as you begin a run, and if you try to force the pace, you may damage a muscle. Adjust your pace and your expectations to allow your body extra time to warm up. *Keep in mind that the slower the go, the more clothes you'll need to wear. 

• Know the signs of hypothermia and frostbite. Hypothermia occurs when your body temperature falls below 95 degrees; symptoms can include confusion and uncontrollable shivering. Frostbite occurs when circulation is restricted in the extremities (fingers, toes, ears, and nose); symptoms can include feeling numb or turning white or blue. Pay attention to your body while you run and watch for these symptoms. *If it's super cold, stash hot hands in your mittens and pockets. 

• Don’t forget to drink. In cold weather, it’s easy—and harmful—to overlook your fluid needs. Your body is still sweating, despite the cold, so replenish your fluids appropriately. The rule of thumb during exercise is to drink when you feel thirsty and no more than one cup (8 ounces) of fluid every 20 minutes. While racing in the cold, slow down a bit more than usual at drink stations to avoid spilling liquid on your gloves. In sub-freezing temperatures, the water in the cups can form a thin layer of ice at the top. Squeeze the cup slightly to break this layer, then drink.

• Shorten your stride in snow, ice, sleet, or heavy rain. If there is snow, ice, or excessive water on the ground, shorten your stride slightly and pay attention to your footing and the runners around you to avoid accidents. Ice creates a much greater danger of a slip-and-fall, which can send you to the hospital with a broken bone. If you race in this kind of weather, don’t expect to run a personal best; instead, plan for a safe race.

• Take care of yourself after your run. Get inside right away; although you’ll feel warm just after finishing, those wet clothes will chill quickly, and so will you. At a race, try to get out of your wet clothes and into your packed dry outfit after you reclaim your checked bag. Keep moving, and get inside as soon as you can. *Run for the Ranch is a looped course and parking is right near the start/finish line which makes it super easy to get changed and then get back out to the course to cheer on the other runners. The fine folks at OMRR always have hot soup at the finish line and that will also help you warm up. 

And there you have it friends. Winter weather is on the way and will be here to stay for a while. But with the right gear, the right game plan, and the right attitude, you can "weather" the season with a smile on your face and joy in your heart. Speaking of joy, if you want to make that runner in your life happy Christmas morning, gift them an entry into the 2024 Run for the Ranch event and you'll most likely get a big hug for doing so! 

Happy Running!

It’s a Lifetime Commitment

“He answered, “Have you not read that he who created them from the beginning made them male and female, and said, ‘Therefore a man shall leave his father and his mother and hold fast to his wife, and the two shall become one flesh’? So they are no longer two but one flesh. What therefore God has joined together, let not man separate.’” Matthew 19:4-6 ESV

In a heartwarming story titled “North Texas runner with ALS aims for 100 marathons with support from family & friends,” published earlier this month, the tale of Troy and Laura Pruett illustrates what it means to truly honor the “for better or worse, and in sickness and in health” part of the traditional vows that a man and woman make on their wedding day. Their saga began in 2012 when Troy started to lose the use of his legs, then his speech. He was diagnosed with ALS last year. "We were told, you know, two years survival, maybe," said Laura. "It was devastating. We had only been married not quite ten years when he was diagnosed." At first, the diagnosis crushed them. But after a while, Laura says Troy got back to what brought them together: running. "He had already set the goal of 100 marathon runs before his diagnosis," said Laura. He can't run on his own now, so friends from his running club push him – all while he wears his Grinch costume… At the BMW Dallas Marathon, Laura will be waiting at the finish line to kiss him, just like she has at every finish line since they met. "We just have this tradition. He always stops and gives me a kiss somewhere along the way, and then, especially at the finish line," said Laura.

And, you know, in a world that places little importance on the sanctity of marriage, viewing it more as a temporary contract that can be easily broken rather than a covenant that is binding for life, we would do well to remember that when a man and a woman make a vow before God, the vows aren’t just between them but between them and their Creator. “So they are no longer two but one flesh. What therefore God has joined together, let not man separate.” Because of this, a man and a woman (barring extreme circumstances), are to “hold fast” to one another for better, for worse, in sickness, and in health, and are to weather the storms of life together— loving one another with the same, steadfast love that Christ modeled when He died on the cross— til death do they part. Something you can be sure will never be easy but will be worth the fight. 

So, if you’re currently married, vow to love, honor and cherish your partner until the end my friend. And if you’re not, be sure to choose your spouse wisely. Second to following Jesus Christ, it will be the most important decision you will ever make. 

Heavenly Father, thank You for reminding us that marriage was designed by You to represent the love of Christ to the world. Help us to love our spouses as Jesus loves us that we might stay committed for life and fulfill our vows as You have called us to.  It’s in your precious name we pray  Jesus. Amen. 

Happy Running!

Store your Treasures in Heaven

“Do not store up for yourselves treasures on earth, where moths and vermin destroy, and where thieves break in and steal. But store up for yourselves treasures in heaven, where moths and vermin do not destroy, and where thieves do not break in and steal.”Matthew 6:19-20 NIV

In a timely story titled “The 5 Worst Gifts for Runners,” published over the weekend, the writer had this advice. “Before you hit the running store for holiday shopping, here’s a friendly reminder that even the most thoughtful gifts can miss the mark for the capital “R” Runner in your life.” The writer went on to say, “Don’t get me wrong—I appreciate a gift of any kind. After all, it’s the thought that counts! But around holidays and the birthdays, I fret that my friends and family might waste money buying me things that, as a runner, I don’t want or need. 

And, you know, if we’re honest, the majority of us would admit to possessing much more than we need but certainly not all that we want. Which is the very reason Jesus warns us to be content with having only our needs (the necessary things for us to live a safe and stable life in service to Him) met and not our greeds. In this way, we will refrain from the pursuit of storing or stockpiling up for ourselves temporary treasures (money and possessions) on earth and will instead invest the resources and time God has given us into doing things that will bring people into the Kingdom, thereby storing up our eternal “treasures in heaven.” You can be sure, though, that this is only possible through trust, faith and perseverance… trusting Christ to know what we need, the faith to know He will provide for those needs, and the determination to do His will in light of that knowledge. 

So, do all that you can to prevent wasting your time and money on things that won’t have an eternal value my friend, especially this time of year when it’s tempting to buy things that aren’t wanted or needed. Invest what you have been given into Kingdom work instead, knowing that it will have value both now and forever. 

Heavenly Father, thank You for reminding us that we have no reason to seek more than our daily bread. Help us to trust that You will provide for all our needs Lord so that we won’t chase after the things of this world but will chase after the lost instead, so that we might do our part in making heaven full. Remind us Lord that we can’t take any possessions into heaven but we can take people. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

Persistence Pays Off

“Then Jesus told his disciples a parable to show them that they should always pray and not give up.” Luke 18:1 NIV

In a heartwarming story titled “Senior dog follows runner all the way home. Now, ‘persistent’ pup is up for adoption” published by the Miami Herald on Tuesday, the writer said: A dog followed a runner all the way home — and now the “persistent” older pup is up for adoption.“He is the sweetest senior at our shelter, and we’re really hoping that the right heart is touched by this post,” a Florida animal shelter wrote Dec. 9 on Facebook. “He’s had a tough life. Let’s get him seen. Let’s get him home.” Orange County Animal Services said Rocky is ready for a second chance after experiencing a rough patch. A woman was exercising when she saw him lying motionless near her running path in October, according to the social media post and an online adoption profile. “The dog looked like he was in rough condition,” the Orlando-based shelter wrote. “She walked up to the dog to check if he was still alive, and that was when the dog suddenly woke up. The resident said the dog followed her on the rest of her run, and then followed her home. She was surprised, because the dog was very persistent.” Rocky slept on the woman’s porch overnight before she took him to animal services as a stray. 

And, you know, when it comes to the benefits of being persistent, the Bible gives us the Parable of the Persistent Widow. In it, a corrupt judge who lacks compassion and has no fear of God is repeatedly approached by a woman seeking justice. Initially rejecting her demands, he eventually honors her request so he won’t be worn out by her persistence, thereby demonstrating that effective prayer many times requires great tenacity and faithfulness. You see, God wants and expects us to be persistent—to keep on asking, seeking, knocking, and praying until the answers come. Why? Because as Pastor Rick Henderson explains, “Our persistence doesn’t change God; it changes us. God uses our persistence to mold us, shape us and tune our hearts with His. Sometimes the persistence doesn’t pay off in the way we might expect, but the persistence will always achieve the purpose it was set out for: to perfect the pray-er.”

So if your prayers haven’t been answered, don’t give up praying my friend. While many times the answer is no, many times it’s yes, but will come to pass in God’s perfect timing for God’s perfect purpose… if you don’t give up praying that is. So don’t give up! Ever! Disciples of Jesus are people that should be known for their persistent faith which comes through persistent prayer.

Heavenly Father, thank You for reminding us that some prayers are answered instantly while some are answered only after months, years, or even decades of praying. Lord, help us to be known as people that never give up praying no matter how bleak the situation might appear. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

Death is Not to be Feared

“Then, when our dying bodies have been transformed into bodies that will never die, this Scripture will be fulfilled: “Death is swallowed up in victory.” 1 Corinthians 15:54 NLT

In a heartbreaking story titled “Marathon runner with 'perfect' blood test results diagnosed with terminal pancreatic cancer - his only symptom was easy to dismiss,” published earlier this week, it was reported that a father-of-two who put the 'dull ache' in his lower abdomen down to stress levels was eventually diagnosed with ultra-deadly pancreatic cancer — and has warned others not to dismiss warning signs. Lee Rawlinson, 51, from Leigh-on-Sea, Essex, has been told he has months to live, after doctors spotted the disease that is 'inoperable', and has spread to his liver. The 'brutal' diagnosis came as a total shock — not only because he is a fit and healthy marathon runner, but due to his normal blood and urine tests. Of his imminent and certain departure, Lee said, “This will be my last Christmas. I’m facing the jaws of death. I’m sailing towards it and I can’t do anything about it, yet I just have to face it. I don’t fear death, I fear leaving my children and my wife behind…”

And you know, while most people would say that their biggest fear is death, believers in Jesus Christ should never share that fear. You see, as Paul reminds us, “when our dying bodies have been transformed into bodies that will never die, this Scripture will be fulfilled: “Death is swallowed up in victory.” In other words, when our current bodies perish, they will be replaced by bodies in heaven that will never die. Though we’re mortal now, if we’re in Christ when we pass from this life to the next, we’ll be immortal, living forever with Him in heaven—a place where there will be no more tears, pain or suffering. Which means, for Christians, death is not something to fear.

So, knowing that not even death can separate us from the love of God, live your life on fire for him every day my friend. As this story shows, our days are numbered and we have only so much time to serve Christ and to inspire others to seek Him. So don’t waste even one minute of it! Every day is a gift from God to be used in service to God. 

Heavenly Father, thank You for the death and resurrection of your Son, Jesus Christ, that defeated death once and for all. Help us to remember that, as George Whitfield once said, “We are immortal until our work on earth is done.” And to hold on to the promise that death is not the end but the beginning of eternal life with You. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

BASS PRO MIDWEEK MOTIVATION - Get your Game Face on

Hello runner friends!

Welcome back to the Bass Pro Fitness Series

MIDWEEK M😊TIVATI😊N blog!

Now let's get started by once again talking about winter running. After all, it’s not only cold but the first day of winter will be here in 10 days, which means it’s only going to get colder. And while that may fill a lot of runners with so much dread that they’re running for the treadmill, you can be ready to get out the door by putting on your "game face.”

Now while a game face can be defined as a serious or determined expression that a person puts on when they are going to try to win or achieve something and can usually be conjured up by visions of them reaching their goal, a winter running game face might be a little harder to don for various reasons. Listed below are the top three reasons I've seen in my many years of coaching that runners were hesitant to head out the door the minute the mercury dropped to an uncomfortable level. 

1. With very few winter races, it's hard to see the value in embracing the harsh conditions since the race you might be training for is held in the Spring when the temperatures will rise and the conditions will be idyllic. And while I get the reasoning behind this, opting for the treadmill all winter will keep you from enjoying the feeling of accomplishment you'll get from embracing the season and getting out there despite the cold. This will also add to your gratefulness when the warm air eventually returns. 

To get your game face on in this instance, sign up for a virtual race or set a personal goal that requires going outside and fits into your training plan. Then get serious about making it happen by envisioning yourself completing such a difficult and daunting task. 

2. It's faster and easier to jump on the treadmill than it is to layer up. While this is most definitely true, the absence of natural scenery (Netflix may be entertaining but it's not the great outdoors) and lack of fresh air may feel monotonous, making it harder to stay motivated to complete your running sessions.

To get on your game face, check the forecast and lay your clothes out the night before. Begin envisioning your run the moment you get up (or before heading out if you run later in the day) and begin reciting some winter mantra such as... 

"There's no bad weather when you have the right clothing," or "If you wait for the perfect conditions, you'll never get anything done." 

3. The treadmill is much safer. For the most part, this is very true if you vary up the inclines to avoid overworking your muscles. And this is especially true if there's snow or ice on the ground. But running outside introduces irregular terrain and natural inclines and declines, which can prevent overworking your muscles and provide an extra challenge which can potentially improve your fitness more than the treadmill can.

To get on your game face, put on a pair of traction cleats and simply slow down your run. Prepare mentally by picturing yourself breathing in all the winter smells and using the slower pace to practice mindfulness and gratitude. Think about all the ways this run will give you grit. This will make you a better runner in every season!

Now that we’ve covered the reasons you can and should take your runs outside (at least part of the time), treadmill running most definitely has its place too. Which means, in the end, declaring one option as definitively better than the other would overlook the unique advantages each brings. Outdoor running stimulates the senses, while treadmill running offers control, convenience and consistency. If you’re training for an outdoor race, you should probably do at least some of your training outside, but both types of running are valuable. Variations in training goals, weather conditions, time constraints and personal preferences should dictate the choice between outdoor or treadmill running. 

So, no matter where you choose to run, remember that this season won’t last forever and the important thing is to remain consistent so you’ll be ready for those spring races. As a winter running lover, all I can say is “Bring it on! I’m ready and I hope you are too!” Happy Running!

Don’t Believe the Devil

“Now the serpent was more crafty than any of the wild animals the LORD God had made. He said to the woman, “Did God really say, ‘You must not eat from any tree in the garden’?’” Genesis 3:1 NIV

In a heartbreaking story titled “Norwegian marathon runner dies aged 39 as brother shares on Facebook eating disorders are a 'terrible illness,’” it was reported that marathon runner, Marthe Katrine Myhre, died at the age of 39. Her brother Anders Myhre announced her death on Facebook. He wrote on his sister’s Facebook walk on behalf of his family saying: “We all have a body, we are all different. For you, your body became very difficult at the age of 15. Within a few weeks, you were completely trapped in a terrible illness. “Three hospitalizations and over a year of total bed rest were the start of many, many challenging years. Eating disorders are a terrible illness”. He wrote that Myhre was found dead in his childhood home and that a doctor confirmed that it was a natural death. He added: “Rest in peace, our dear daughter, sister, aunt and sister-in-law”.

And, you know, as someone who developed an eating disorder in their early teens myself, I can tell you now upon looking back that the root cause of this unsound and disordered thinking has a deeply spiritual cause. You see, Satan was and still is “more crafty than any of the wild animals the LORD God had made.” And he’s still whispering lies into the ears of God’s children wanting them to doubt what God says about them. The truth is the Bible assures us of God’s great love for us, saying that we are His creation, His handiwork, and we are made in His image (Genesis 1:27–28; Psalm 139; Ephesians 2:1–10). And because of that, our identity is in Christ and not in what the world says we are or should be. Furthermore, our value is not based on how we look regardless of the attempts of the devil to tell us otherwise—and to then lead us down a path of self hatred and harm. 

So don’t buy into the lies of the enemy my friend. Commit to memory the promises of God and, following the example of Jesus, combat the enemy’s attacks by saying, “Not today devil. It is written…” and then share what the Bible says about your value and your identity (Matthew 4:1-11). The enemy will try to distort the Truth but he won’t be successful when you know what God REALLY said!

Heavenly Father, thank You for the Word that allows us to battle our enemy and shine the light on his lies. Lord, help us to remember that the devil is relentless in his mission to destroy us and will do it however he can. Which means we must be studied up and prayed up at all times. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

Do Not be Unequally Yoked

“Do not be unequally yoked together with unbelievers. For what fellowship has righteousness with lawlessness? And what communion has light with darkness?” 2 Corinthians 6:14 NKJV

In a story titled “Strava’s 2024 Yearly Report Shows That Social Runs Are In—and Burnout Is Out,” the writer said had this to say about the rise in running clubs the report showed: As backed by the data in Strava’s latest trend report, social running truly boomed in 2024, particularly among younger Gen Z athletes. In fact, 66 percent of Gen Z respondents (versus 58 percent of respondents overall) said that they made new friends through a fitness group in 2024, and 55 percent of Gen Z respondents (versus 48 percent overall) said that their main reason for joining a fitness group in the first place was to make social connections. This trend looks set to continue, if not grow even more, in 2025. Strava says that running is the fastest-growing social sport on its platform—and we can see why. Over the past 12 months, the number of running clubs on Strava increased by 59 percent and, of the Gen Z athletes surveyed, one-fifth said that they had been on a date with someone they met at a group fitness activity. So, if you’re looking for love, put down that dating app—and join a running club instead.

And, you know, while the world's idea of finding love might be looking for and dating someone a person shares a common hobby or interest with hoping that it leads to something else, the Bible has a very different view on dating—stating that a believer should “not be unequally yoked together with unbelievers” since righteousness and lawlessness are as completely opposite as light and darkness are. Which means that the first and most important thing a follower of Jesus Christ must look for in a potential mate is a shared love of the Father and a heart set on keeping His commands. Furthermore, to be sure a believer doesn’t end up “unequally yoked,” the standing of another should be established before the very first date to ensure that the charisma or smooth talk of an unbeliever might not tempt them into entering a worldly relationship that doesn’t honor God. 

So, when looking for a mate, be very careful my friend. You might think you can win an unbeliever to Christ by dating them, but chances are they will lead you away from Christ and into sin. Sadly, I’ve seen this happen many times and it rarely ends well. 

Heavenly Father, thank You for reminding us that bad company corrupts good character, and we must guard ourselves from being deceived by thinking otherwise. Lord, please help us to understand that we must be so set apart from the world that we would not even date the way the world does nor have sex outside of marriage. It’s in your precious name we pray Jesus. Amen. 

Happy Running!