Follow a Different Playbook

“All Scripture is inspired by God and is useful to teach us what is true and to make us realize what is wrong in our lives. It corrects us when we are wrong and teaches us to do what is right. God uses it to prepare and equip his people to do every good work.” 2 Timothy 3:16-17 NLT

In an article regarding nutrition published by Runner's World Tuesday, the writer said that with the firehose of nutrition advice at our fingertips, it can be hard to tell the difference between fact and fiction, especially when it comes to nutrition. Intermittent fasting, keto, low-carb, no-sugar, gluten-free, and vegan diets are having a moment right now, but that doesn’t necessarily mean they’re right for runners—or for you. As a runner, you have different dietary needs than the average American—which means you need to follow a different nutritional playbook. “Runners are extra special,” says Alex Larson, a registered dietitian specializing in endurance athletes. “Because you’re running, strength training, or cross training most days of the week, your nutrition has to support that higher activity level.”

And you know, when it comes to following a different “playbook” than the average American, the Bible is very clear that “all Scripture is inspired by God and is useful to teach us what is true and to make us realize what is wrong in our lives. It corrects us when we are wrong and teaches us to do what is right.” Which means that the Word separates fact from fiction like no other book can, enabling us to live in a way that avoids sin, honors God, and sets us apart as ‘extra special’ people intent on doing what’s truly right, not what’s popular at the moment. 

So refuse to follow the ‘firehose of advice’ the world gives on what it means to live a good life my friend. Keep your eyes instead on the pages of the Bible, following the teachings God has laid out for all believers. This is the only way to ensure that you will make it to the finish line. 

Heavenly Father, thank You for providing us with the Word that tells us how to live a righteous life, comforts and encourages us, and teaches us how to fight the battles that come our way each and every day. It is truly a priceless Playbook that needs to be read daily and hidden in our hearts. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

Enter Before the Door Closes for Good

“Once the owner of the house gets up and closes the door, you will stand outside knocking and pleading, ‘Sir, open the door for us.’ “But he will answer, ‘I don’t know you or where you come from.’” Luke 13:25 NIV

In a story titled “Runner application window for 2024 TCS NYC Marathon opens,” it was reported that the runner application for the world famous 2024 TCS New York City Marathon opens on Wednesday. The writer went on to say that runners will only be able to apply for the non-guaranteed general entry until March 21, at 11:59 p.m., at which time the registration site will be immediately closed for good. Which means they better get their entries in on time if they want to participate in this iconic 26.2 mile race! The runners will find out if they were accepted to race on Drawing Day on March 28. The marathon kicks off on Nov. 3, where over 50,000 runners from all over the world participate. Last year, the 26.2-mile race began on Staten Island before ending at Central Park. 

And you know, the NYC Marathon isn’t the only thing that has a strict and nonnegotiable deadline to enter. The Bible tells us that there is an open narrow door that leads to eternal life, but the Bible is very clear that it will be closed for good “once the owner of the house gets up and closes the door.” All those left standing outside then will be denied entry no matter how much they knock and plead. Jesus will say to them “I don’t know you or where you come from” and there will be great weeping and gnashing of teeth. Which means a person must not put off the decision to follow Jesus because no one knows the time when He will return. 

So if you haven’t made the decision to follow Jesus with your whole heart, don’t put it off for another second my friend. Jesus is the only way to the Father and you will only be able enter into His rest if you’ve accepted the gift of Salvation before the door closes. 

Heavenly Father, thank You for reminding us that there will be no second chances once the door to eternal life is closed. Please cause this to fill us with a sense of urgency so great that we would be stirred to go out into the streets and invite all those who are lost to accept Jesus as their Savior before it’s too late. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

BASS PRO MIDWEEK MOTIVATION - Vary Your Routine this Spring

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 all around us. Spring flowers are sprouting up! I know, I know! It's not spring yet. But it sure feels like it. And barring a few cold snaps in the extended forecast, it appears that winter is definitely making it's way out at the same rate the daffodils, spring beauties and bluebells are making their way in. Which is the very reason that, as I ran in a tank top and shorts yesterday, I couldn't help but feel grateful for the warm temps and the array of Missouri flowering plants that I spotted budding along the trail I was on. The Show-Me State really does have a wide variety of wildflowers as well as flowering trees and colorful bushes.

With all this beauty of different types springing up all around, it had me thinking. There are a lot of different types of runs that a person can do, but how many runners are mixing things up? I'd say probably not many. But they should be! After all, a runner can't grow if they're consistently doing the same old, same old. Right? And since spring is the season of growth, now's a great time to vary up your routine! With that being said, let's look at eight basic types of runs and how it will benefit you to add these into your routine: 

Recovery Run

A recovery run is a relatively short run performed at an easy pace. Recovery runs serve to add a little mileage to a runner’s training without taking away from performance in the harder, more important workouts that precede and follow them. Recovery runs are best done as the next run after a hard workout such as an interval run. Do your recovery runs as slowly as necessary to feel relatively comfortable despite lingering fatigue from your previous run.

Base Run

A base run is a relatively short to moderate-length run undertaken at a runner’s natural pace. While individual base runs are not meant to be challenging, they are meant to be done frequently, and in the aggregate they stimulate big improvements in aerobic capacity, endurance, and running economy. Base runs will make up a bulk of your weekly training mileage.

Long Run

Generally, a long run is a base run that lasts long enough to leave a runner moderately to severely fatigued. The function of a long run is to increase raw endurance. The distance or duration required to achieve this effect depends, of course, on your current level of endurance. As a general rule, your longest run should be long enough to give you confidence that raw endurance will not limit you in races. There are many spins you can put on a long run, such as progressing the pace from start to finish or mixing intervals into the run.

Progression Run

A progression run is a run that begins at a runner’s natural pace and ends with a faster segment at anywhere from marathon down to 10K pace. These runs are generally intended to be moderately challenging—harder than base runs but easier than most threshold and interval runs. Because they’re a medium-effort workout, the recovery time is less than more intense sessions.

Fartlek

A fartlek workout is a base run that mixes in intervals of varying duration or distance. It’s a good way to begin the process of developing efficiency and fatigue resistance at faster speeds in the early phases of the training cycle, or to get a moderate dose of fast running later in the training cycle in addition to the larger doses provided by tempo/threshold and interval workouts. They can also serve as a less-structured alternative to a traditional interval session such as a track workout.

*One of the easiest ways to perform a fartlek is to pick an object and sprint to it. Once you reach the object (think about a stop sign, telephone pole, or other item on your route), slow down to your normal easy pace for a while before doing it again. You can also go by time by throwing in random 30 second sprint periods. It's all about unstructured periods of running, so be creative, mix it up, and make it fun.

Hill Repeats

Hill repeats are repeated short segments of hard uphill running. They increase aerobic power, high-intensity fatigue resistance, pain tolerance, and run-specific strength. The ideal hill on which to run hill repeats features a steady, moderate gradient of 4 to 6 percent. Hill repetitions are typically done at the end of the base-building period as a relatively safe way to introduce harder high-intensity training into the program.

Tempo Run

A tempo run is a sustained effort at lactate threshold intensity, which is the fastest pace that can be sustained for one hour in highly fit runners and the fastest pace that can be sustained for 20 minutes in less fit runners. Tempo or threshold runs serve to increase the speed you can sustain for a prolonged period of time and to increase the time you can sustain that relatively fast pace. These runs should include warm up mileage, the increased effort in the middle of the run and then cool down miles at the end. These runs can be as little as 3 miles.

Intervals

Interval workouts consist of repeated shorter segments of fast running separated by slow jogging or standing recoveries. This format enables a runner to pack more fast running into a single workout than he or she could with a single prolonged fast effort to exhaustion.

*Interval workouts are great when you're short on time as you get a lot of bang for your buck.

 

So there you have it friends. As we approach a new season of growth and change, it's a great time to make it your goal to grow as a runner by trying new ways of running and creating new workouts. This will not only break up the monotony of the same old, same old routine, but will make you a better runner all around. So get out there and do some fartleks! You'll be glad you did.

Happy Running!

Preach Repentance no Matter the Cost

“For the time is coming when people will not endure sound teaching, but having itching ears they will accumulate for themselves teachers to suit their own passions, and will turn away from listening to the truth and wander off into myths.” 2 Timothy 4:3-4 ESV

In a story titled “Birmingham runner wins half marathon in Disney World” published over the weekend, it was reported that Shae Zablan

 took home the women's title Sunday. She finished the half marathon in just over an hour and 21 minutes. The course took her through the Magic Kingdom and EPCOT.  “Running through the parks was definitely a joy,’’ said Zablan. “I think also there was music everywhere. I’m not used to that at other races. There were people cheering like every 100 meters apart. There was always someone all around. It was nice.’’ Wow right? Wouldn’t it be nice if we had people cheering us on at all of our races? It sure would make finishing easier. 

And you know, when it comes to having people cheer us on, Paul warned Timothy that there was a time coming when 

people would not endure sound teaching, but would accumulate for themselves teachers that would tell them what they wanted to hear instead—teaching that would affirm and celebrate their sinful lifestyles. One look at our world today, and it’s clear to see that “the time” Paul spoke of is right now. Which means that the message of repentance that every believer is commanded to share will not only be received without cheer but will be met with hostility, rejection, and possibly even jail time. 

So while this means the race will get harder to finish, we must keep pressing on to the end my friend… not slowing down for even one moment on this journey to do our part in winning as many souls as we can before the return of our Savior. He is coming back soon! Therefore, we must be bold, brave and fearless, lest anyone perish because of our apathy, cowardice or silence. 

Heavenly Father, thank You for reminding us that the message of repentance that we must share with the world will not be received with cheers or joy. Knowing that the Good News is the only message that has the power to save though, help us to develop a steadfast mind, body, and spirit that’s intent on sharing it, no matter the cost. It’s in your precious name we pray Jesus. Amen.  

Happy Running!

The Peace that Can Not be Shattered

“Be anxious for nothing, but in everything by prayer and supplication, with thanksgiving, let your requests be made known to God; and the peace of God, which surpasses all understanding, will guard your hearts and minds through Christ Jesus.” Philippians 4:6-7 NKJV

In a harrowing story titled “The killing of a nursing student out for a run highlights the fears of solo female athletes” published on Saturday, Carol Capps, 24, who runs regularly in the forested area of the University of Georgia campus, where the body of a 22-year-old nursing student was found earlier this week after she was reported missing from a morning run, said the trails around Lake Herrick always seemed safe, a place where she could get away from traffic and go into the woods for some mental clarity. But that sense of peace was shattered after authorities on Thursday found the body of Laken Hope Riley and arrested Athens resident Jose Antonio Ibarra, 26, on suspicion of murder. The victim and suspect did not know each other, and University of Georgia Police Chief Jeff Clark called the killing a crime of opportunity.

And you know, in a world that’s spiraling further into moral decay and getting more evil by the day, it would be easy to allow our peace to become shattered as we worry about the dangers that might be lurking around us. But as believers, we are called to be set apart from the world and to “be anxious for nothing, but in everything by prayer and supplication, with thanksgiving” let our requests be made known to God. You see, it’s when we give our worries to the Lord that we have “the peace of God, which surpasses all understanding” that guards our hearts and minds through Christ Jesus—peace that can be described as tranquility in the midst of chaos and conflict, not necessarily in the absence of it. And it surpasses understanding because it is perfect and complete.  

So by all means, take precautions to keep yourself safe my friend knowing that we live in a perverse and dark world. But refuse to allow your peace to be shattered. God is still on the throne and for that we have nothing to fear. 

Heavenly Father, thank You for your Word that tells us what to expect in these last days. Lord, because of that we know that our world will only continue to become more dangerous but we also know that fear will keep us from going out into the world to be Your hands and feet. Help us to pray when we are anxious so that we would have the peace that only You can give. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

God Exalts at the Proper Time

“Therefore humble yourselves under the mighty hand of God, so that He may exalt you at the proper time,” 1 Peter 5:6 NASB

In a story titled “Jenny Simpson Targets NYC Half After Dropping Out of Olympic Marathon Trials” published by Runner’s World yesterday, it was reported that for the first time in her running career, Jenny Simpson faced a decision that she’d never considered in a race. At mile 18 of the 2024 U.S. Olympic Marathon Trials, her debut at the distance, the most decorated U.S. 1500-meter runner in history made the difficult choice to drop out of the competition on February 3… After the race, Simpson took time to reflect. For two days, the three-time Olympian relaxed with her family in Oviedo, Florida, her hometown located just outside Orlando. In between playing with her nieces and enjoying home-cooked meals, she expected to feel sad following the race. But to her surprise, that feeling never came. Instead, Simpson felt motivated to find another opportunity to show her fitness and secured a spot in the NYC half on March 17. She went on to say, “The race didn’t turn out the way I wanted… I swung once, totally missed, but I’m gonna swing again because I believe I’m ready for it.”

And you know, when it comes to being ready for something, the Bible is very clear that a person isn’t ready for a leadership or teaching position until they have shown themselves to be mature, humble, faithful, and obedient to God—characteristics that are only attained through and tested by time, trials, setbacks and troubles. Which means that we must trust God’s plan for our lives when we are experiencing defeats, delays, and difficulties along the path to do what we feel we are called to do, remembering that He knows “the proper time” to exalt us and will do so when we are ready for the position he has given us the desire to hold. 

So submit yourself under the mighty hand of God today my friend. Give Him your whole life, trust Him completely, keep pressing on, and follow where He leads you... keeping in mind that when you think God might be saying “No” to the desire of your heart, He could very well be saying, “Not yet” instead. 

Heavenly Father, thank You for reminding us that Your ways are higher than ours and Your plans are better than ours. When life doesn’t go the way we planned, help us to consider that You are working our perceived setbacks to be victories at the proper time, for our good and for Your glory. Help us to be humble Lord as we wait for You to tell us when it’s time to swing again. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

We must Push Through Hardships

“We are hard pressed on every side, but not crushed; perplexed, but not in despair;” 2 Corinthians 4:8 NIV

In a story titled “Rochester runner’s resilience helps him push through life’s challenges” published by Rochester News yesterday, Cade Eells, a Nazareth University junior and cross country track runner who holds the school record for the 3K, steeplechase and the sprint medley relay, and was born without a right hand, shared the role resilience has played in his running and his life (especially after the recent death of his dad). “I run into people who ask how I run, or they’re impressed when I run with one hand because I don’t know if you know this, but usually you only run with two legs. I don’t think having one hand contributes to that,” Cade said jokingly. He went on to say that resilience is a word he lives by. “It just means to never give up and to push through the hardships, no matter how terrible things may look, they will get better eventually.” 

And you know, when it comes to hardships, one thing is certain… every believer will go through them. It’s just a fact. Which is the very reason followers of Jesus Christ must learn to be resilient and intent on overcoming at all costs. You see, we will be “hard pressed on every side” as Paul said but we will not be crushed if we keep our eyes and hearts fixed on Jesus Christ. And you can be sure we will also be perplexed, or confused by the things of this world that we don’t understand, but we will not despair because we know that God is and will always be in control and will never leave us or forsake us no matter how terrible things may look.

So keep your eyes on Jesus my friend. He never promised us an easy life but He did promise to walk with us through every trial. And because of that, we can push through any hardship and come out better for it on the other side. 

Heavenly Father, thank You for reminding us that we have no reason to fear or fret over the things going on in this world and in our lives. Strengthen our heart and minds with your promises Lord so we would bounce back every time we are faced with challenges or get knocked down. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

BASS PRO MIDWEEK MOTIVATION - Finish What You Started

Hello runner friends!

Welcome back to the Bass Pro Fitness Series

MIDWEEK M😊TIVATI😊N blog!

Now let's get started by talking about finding the motivation to finish something on your bucket list. But first, allow me to tell you what prompted the subject. On Monday, Danielle Johnson (pictured above in the blue shirt) did something that she had left undone previously for many years. She completed a 5k! As her former coach, having this come up on my newsfeed made me super happy! You see, back in 2018, Danielle began one of the Couch to 5k classes that I'm blessed to teach. She made it about halfway through and then completely gave up on running. Until recently that is.... 

And then… On February 19, with the help of some friends who helped her train and were there to cheer her on, Danielle not only completed a 3.5 mile run (a bit more than a 5k), but became part of an elite(ish) circle of athletes that make up the "gate club." I'm not sure exactly when this crazy club started. I just remember that many years ago while on a group run we all stopped to take a group selfie at the point where one of our favorite trails ended at a farmers gate and I said, “Okay everyone, let’s all touch the gate.” When someone later asked where the picture was taken, they were told that only the members of the "gate club" were privy to the location. After that, runners from all over couldn't wait to be a part of the club and it became a rite of passage for new people who join our Frog Fitness Group. It's a route that's even included in our Bass Pro training runs!

So what prompted the change you might ask? What motivated Danielle to complete this goal six long years later and to push herself to touch the gate? Well… this is what Danielle had to say... When my husband and I moved to Missouri back in 2018, it was a struggle. I thought I could handle the changes; I was new in my faith. I was worried if we would find the right church for us and our family. My son’s Sunday school teacher was part of my growth. Melissa (I was that Sunday School teacher all those years ago) made coming fun for my son. I overheard her talk about this couch to 5k one day and I was very interested. At first, I was going to do it for me but then my husband thought he would join in. I felt overwhelmed after that because I needed this for me not us. I slowly stepped away and focused on my son and thought less about the 5k. Time moved on and life was just passing me by. I started caring less about myself and focused more on helping at the church more and making sure my family was taken care of. I didn’t care how I felt and depression had settled in. It wasn’t till the other day that it hit me. I was hearing one of my coworkers talking and I was falling over every word listening to how they ran a group race. Life was passing me by and I needed to change. I asked about the running they do but still felt uncomfortable. I said I would join but I always turned away. I finally said yes and can tell you that nothing felt as amazing as having the strength to touch "the gate." I was on cloud nine! Do you just love that or what? It's proof that it's never too late to complete a goal when you find the right friends to help you complete it! Becoming a member of an elite(ish) club is also a great motivator!

So whether your unfinished goal is a 5k, a marathon or some distance in between, quit making excuses and find a group of people that will help you achieve it!  Don't let time continue to pass you by when there are gates to touch, races to run, and finish lines to cross! No matter how long it's been, make today the day you surround yourself with cheerleaders and finally say, "Yes!" to getting out there and working towards your desired result one step at a time. You'll be so glad you did! 

Happy Running!

Do Not Take the Easy Course

“‘Enter by the narrow gate. For the gate is wide and the way is easy that leads to destruction, and those who enter by it are many. For the gate is narrow and the way is hard that leads to life, and those who find it are few.” Matthew 7:13-14 ESV

In an article titled “10 of the Fastest and Flattest Marathons to Run in 2024” posted by Runner’s World last week, the writer said “So you want to run a marathon. Perhaps clocking 26.2 is your goal in and of itself—in that case, there’s no need to choose a hilly course! Also, if you’re a seasoned marathoner and want to go for speed and nab a PR this time around, then a fast and flat marathon is your best bet. If getting a Boston Marathon qualifying time is your aim, then opting for a hilly course might be unwise—a fast and flat course will certainly require less effort.” Indeed! It just makes sense right? If you want a faster time, you pick an easier course. 

And you know, while it certainly makes sense to pick a flat course when you’re trying to snag a PR or a BQ, taking the easier course in our spiritual lives can reap disastrous consequences. You see, Jesus was very clear when He told us that “the way is easy that leads to destruction.” Which is the very reason so many people will take it. And although, “the way is hard that leads to life, and those who find it are few,” those who make the effort to take hold of it will celebrate their decision for eternity. On the flip side, those who took the easy course or “wide” way will suffer the horrific repercussions of their actions for all time. 

So choose to “enter by the narrow gate” my friend. It will most definitely be hard but it will be worth it in the end when you hear the words “Well done, good and faithful servant. You have been faithful over a little; I will set you over much. Enter into the joy of your master.“

Heavenly Father, thank You for clearly laying out the rules of the race in the Bible so that we can stay on course and know what the consequences are for going our own way. Lord, remind us that once we take our final breath, there will be no second chances to decide where we will spend eternity. We will either be celebrating or suffering, and the choice will have been ours. Help us then to share this Message with the world so that no one would perish and spend eternity in hell on account of our silence. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

Strive for Personal Best

“Be perfect, therefore, as your heavenly Father is perfect.” Matthew 5:48 NIV

In a story titled “Dutch Runner Femke Bol Breaks Own 400m Indoor World Record” published yesterday, the following was reported: Femke Bol broke her own indoor 400m world record on Sunday as she recorded a time of 49.24sec in the Dutch championships in Apeldoorn. Bol, the double world champion outdoors at 400m hurdles, improved her own record set at the same venue last year by two hundredths of a second. The 23-year-old had demonstrated she was in the form for fast times by opening her season with 49.69sec in Metz before going even faster in Lievin last week with 49.63sec… Lieke Klaver showed that the Netherlands are in contention for gold and silver in that event by smashing her personal best with a time of 50.10sec to become the second fastest indoor performer of the year.

And you know, when it comes to smashing a personal best, the Bible is very clear that believers should never be satisfied with their current progress but should strive to be better each and every day. You see, at the end of the day, you and I aren’t really comparing our ‘best’ or competing against how ‘good’ we were yesterday but against our heavenly Father’s perfection. Which means there will always be room for improvement this side of heaven since we will never be perfect. That’s the reason we must always be diligently training for godliness in the same way a runner trains to break the tape and win the gold. 

So let us think of and treat ourselves as athletes in training my friend. But rather than working to receive a crown that will not last, we must do it to win a crown that will last forever. Which means we must lay aside everything that hinders us and run with all our might. 

Heavenly Father, thank You for reminding us that we are all works in progress. Help us to see when and where we miss the mark so we can work to become more like You. Lord cause us to see the value in doing this, so we would make striving for perfection our very highest goal. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

Prepare Your Mind

“So prepare your minds for action and exercise self-control. Put all your hope in the gracious salvation that will come to you when Jesus Christ is revealed to the world.” 1 Peter 1:13 NLT

In a story titled “Watch: Local runner, wife recall cardiac arrest during road race” published yesterday, Tony Parker talked about the morning back in March 2021 that he was scheduled to run the Greenville half marathon, but backed down to the 5K after his knee started bothering him which gave him the chance to run with his wife, Delia. It turned out to be a life-saving choice. “If it weren’t for Delia and the fact that she knows CPR, I wouldn’t be here today,” Parker said. “And if it weren’t for the city of Greenville and the rescue paramedic squads with their AED (automated external defibrillator), I wouldn’t be here today.” He said he remembers running ahead of his group, including his wife, in the last stretch of the run since his knee was feeling better than anticipated. He patted a young runner on the back to encourage them and then he collapsed. Thankfully, Tony made a complete recovery because of the quick action of his wife and is back to running, walking and biking as often as he can. 

And you know, when it comes to taking action, the Bible tells us that we are to prepare our minds for action and to exercise self-control. This means that are to gird-up our minds so that we are ready for every eventuality or trial that may threaten to overtake us in our Christian walk. We are to gather up our thoughts, guard our thinking, and not permit our minds to wander from the truth of God's Word — knowing that a girded or prepared mind is one that is ready for action and not easily influenced or swayed by the ungodly mind-set of those around us, nor is unsettled by any unbiblical and hostile worldview.

So put all your hope in Jesus my friend, as you long for His glorious appearing. But remember to stay sober, alert, and girded up so that you will be found faithful when He returns. 

Heavenly Father, thank You for reminding us that we must guard our hearts and our minds as we patiently wait for your return knowing that the enemy will do all that he can to lead us astray. Help us to be ready for whatever comes our way by reading our Bibles diligently and filling our minds with truth. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

 

We are Better in Pairs

“Then Jesus called the Twelve to Him and began to send them out two by two, giving them authority over unclean spirits.” Mark 6:7 BSB

In a story titled “A Valentine’s Day Workout to Improve Run Performance,” published by Runner’s World Monday, the writer said: Whether you’re training for spring and summer races, want to improve your pace during weekly runs, or you’re having trouble staying motivated through winter, running and exercising with a partner can help you reach your goals. In fact, research shows that having a workout buddy, whether or not they are your romantic partner, can help you make more gains in training. A 2023 meta-analysis of 19 studies published in Human Kinetics Journal found that people who work out with a group kick up their workout intensity and persistence of effort more than those who train solo. This motivation factor actually has a name—the Köhler effect—and it describes the proven group dynamic that when people work with others on a difficult task, they work harder.“There is so much more motivation when people come in for semi-private training than when they come in as an individual,” Noam Tamir, C.S.C.S., founder and CEO of TS Fitness in New York City tells Runner’s World. “There is better accountability and people have more fun.”

And you know, when it comes to accountability and working hard, the Bible tells us that Jesus called the twelve disciples to Him “and then began to send them out two by two” with a list of instructions to carry out the work ahead of them. Work that was made all the easier for each of them by having a partner alongside to encourage and strengthen them. Going out “two by two” also helped to ensure that, as individuals, they were rightly explaining and strictly adhering to the word of truth so they could present themselves as unashamed workmen. 

So if you’re trying to do this Christian life solo and wondering why you’re not making much progress, find other believers that will come alongside and help you my friend. As the example of the disciples shows, we were meant to work together and accomplish so much more when we do so. 

Heavenly Father, thank You for the example the disciples gave us of the best way to fulfill the Great Commission. Help us to follow that example so that we would have a bigger impact on the Kingdom. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

BASS PRO MIDWEEK MOTIVATION - Celebrate Love Today

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 today... Valentine's Day! And while this holiday has a dark history, it has evolved into a day where we celebrate romance and love by doing or buying nice things for our significant others. So by all means celebrate today by going for a long run or walk with the person you love but also use this day to practice some self love or self care as well.  

What exactly is self care you might ask? Well, Let’s clear up one common misconception from the get-go: Self-care is not synonymous with self-indulgence or being selfish. Self-care means taking care of yourself so that you can be healthy, you can be well, you can do your job, you can continue to run well, you can help and care for others, and you can do all the things you need to and want to accomplish in a day. And it's very important because as runners, who are known for their passion and drive as well as their all-in attitudes, we can get burnt out or injured if we don't take the time to be kind to our bodies. Which brings me to the point... use today to do at least one thing that your body will thank you for. If you can't think of anything, check out my five suggestions below: 

1. Take a rest day. If this is something you haven't done in quite a while, Valentine's Day is a great day to show yourself some love. Taking a day off to let your mind and body completely relax will reap dividends later. It will also allow you to spend more time with that significant other that would rather celebrate this day with food and flowers than with miles. After all, not everyone is lucky enough to be married to a fellow runner like I am. So you purposely taking a day off from your beloved sport for them screams, "I love you more than running!" This will benefit both you and your beloved. 

2. Get yourself a massage. The benefits are numerous. You can even schedule a couples massage if you have a special someone in your life. Whether they’re a runner or not, you’ll both feel the love from time spent getting your muscles manipulated. 

3. Buy yourself or your husband, wife, girlfriend, or boyfriend something nice. For a list of ideas, check out what Runner's World claims are the "14 Best Valentine Day Gifts for the Runner in your Life." And don’t forget… a paid entry into the Bass Pro Marathon/half or the Dogwood Canyon trail run makes for an awesome gift! And I mean awesome!

4. Nothing says family love by making Valentine's Day a family affair. If you're blessed to have little ones, go for a run or walk with them today. Talk about all the things you have to be thankful for as you remind them that movement of any kind is a gift. This will be a mental boost for everyone and will help pass on the love of running to the next generation. 

5. Go somewhere quiet and watch the sunset. Whether you do this alone or go with that special someone in your life, there are lots of benefits in taking the time to be still and enjoy the beauty of watching the world slowly shut it's eyes. As a lover of both sunrises and sunsets, I will tell you that they're good for the mind, body, and spirit. Viewing the enormity of creation helps us to put life's problems into greater perspective and it creates a bond with those who share the experience with you. Bring a blanket and a beverage to make it an even more special experience. You can watch it from the car as well if you're not a lover of the cold. On that note though, did you know that the fall and winter seasons have the best sunsets? That's what science says and I believe it. 

So there you have it friends. Today is a great day to celebrate love and romance runner style. But no matter how you choose to celebrate Valentine's Day or who you celebrate it with, I hope you'll take the time to do something that's good for own your mind, body, and soul. You're worth it!

Happy Running!

Jesus Willingly Gave His Life

“No one can take my life from me. I sacrifice it voluntarily. For I have the authority to lay it down when I want to and also to take it up again. For this is what my Father has commanded.’” John 10:18 NLT

In a heartbreaking story published by the BBC yesterday, it was reported that runner Kelvin Kiptum, 24, died in a car accident alongside his coach Gervais Hakizimana in his native Kenya on Sunday. He broke Eliud Kipchoge's world record last year and was set to compete at this summer's Olympics in Paris. "Kelvin was an amazingly talented athlete and had already achieved so much," Briton Farah said. Farah wasn’t the only one who thought highly of Kelvin either. Hugh Brasher, London Marathon event director, said Kiptum "had the sport of marathon running in his feet and at his feet. He was a once-in-a-generation athlete who was set to redefine the boundaries of our sport. His was a flame that burned so bright and was tragically put out. As a sport we mourn for a life so tragically cut short, a talent and a work ethos that was only starting to be appreciated and a man that we had only just started to know."

And you know, Kelvin wasn’t the only one whose life was tragically cut short. Jesus Christ, the Son of God who came in the flesh, died at the age of 33 after making an indelible mark on the world. He didn’t die in an ‘accident’ though. The Bible tells us that Jesus willingly gave up his life for us saying, “No one can take my life from me. I sacrifice it voluntarily. For I have the authority to lay it down when I want to and also to take it up again. For this is what my Father has commanded.” Do you get the magnitude of that? Jesus not only left His heavenly throne to walk among us so that we could ‘know’ Him, but He willingly went to the cross, scorning the shame of it, to save us from our sins, knowing there was no other way. 

So if you don’t know the One who did all this for you and for me, I encourage you to seek Him today with your whole heart my friend. I promise you, that it will be the best decision you will ever make. 

Heavenly Father, thank You for providing forgiveness of sins through the death of Jesus Christ, who lived a sinless life yet chose to die a sinner’s death so that we could have eternal life through Him. Lord, we know that we could never repay You for this ultimate sacrifice but help us to be so grateful for it that we would voluntarily devote our lives to serving You by serving others. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

The Lord is our Light

“A Psalm of David. The LORD is my light and my salvation; Whom shall I fear? The LORD is the strength of my life; Of whom shall I be afraid?” Psalm 27:1 NKJV

In a story titled “Have a First Look at the Medals for the Paris Olympics” published last week, it was reported that Olympic athletes fortunate enough to earn a medal at this year’s Paris Olympic Games will also go home with a small piece of the city’s most famous landmark—the Eiffel Tower. Inlaid in every bronze, silver, and gold medal given to winners at the Paris Games and Paralympics will be a hexagonal piece of polished iron taken directly from the tower itself. The writer went on to say that, “The 1,083-foot tall tower, which was built for the 1889 World’s Fair, was meant to stand for only 20 years; however, the monument has since gone on to become the iconic symbol of the City of Light…” 

And you know, when it comes to iconic symbols of light, the Bible tells us that light symbolizes the holy God and signifies His presence and favor. This was something David clearly understood when he wrote, “The LORD is my light and my salvation; Whom shall I fear? The LORD is the strength of my life; Of whom shall I be afraid?” David knew that, as his light, the Lord was the source of his joy, his understanding, and his life (both now and in the hereafter). Therefore, David knew that he had nothing to fear. And neither do we.  

So in a world of shifting shadows, growing dangers, and changing “truths,” choose to trust God my friend. Make Him Savior of your life, if you haven’t done so already, so that you can experience the “light” that David knew was the source of all truth and all strength. 

Heavenly Father, thank You for the reminder that you are the Light of the world and the ultimate symbol of all that is good and holy. We know there is hope in no one and no thing but You so we ask that You open up doors for us to share this Message with the world. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

There Will be no Appeals

“For He has set a day when He will judge the world with justice by the Man He has appointed. He has given proof of this to everyone by raising Him from the dead.’” Acts 17:31 BSB

In a story titled “Spanish-Moroccan Runner Suspended, Accused of Not Following Drug Testing Protocol” published Wednesday, it was reported that Mohamed Katir has been suspended due to three violations related to his absence from drug testing centers for performance enhancing drugs and other banned substances. The Moroccan-born athlete was expected to participate in the upcoming Paris Olympics next summer. “Today, a unit of the International Association of Athletics Federations issued a decision to temporarily suspend me in accordance with what it considers a violation of the laws…the past 12 months,” the athlete said in a statement, adding that he received the suspension decision during disciplinary procedures. However, Katir denied having committed the violations, indicating that he would appeal so that he could continue competing.

And you know, when it comes to lodging an appeal in an effort to expose the truth and vindicate a case, the Bible is very clear that God “has set a day when He will judge the world with justice by the Man He has appointed.” In this highest courtroom, Jesus, having the authority to judge because He is righteous as validated by the Father raising Him from the dead, will sit as the Righteous Judge who has all the irrefutable facts (hidden and known) to determine and separate those who followed Him (the sheep) and those who didn’t (the goats). This judgment then will be perfect, just, and fair. Furthermore, since this is the absolute supreme court of the universe which means there is no higher court of appeal, this judgment will be final. He will reward the works of those who are saved, and He will determine the punishment of those who are unsaved.

So if you were to stand before the Lord today, would the way you live your life (the irrefutable facts) show that you’re a believer or an unbeliever my friend? If the answer's the latter, I urge you to choose Jesus as your Savior today so when the day of judgment comes, and it’s coming soon, you’ll be counted among the sheep.

Heavenly Father, thank You for the reminder that there will be no appeals, no mediation, no parole, and no second chances on the day of judgement when every person’s eternal fate will be sealed. Help us to truly grasp this Truth so that we would live for You each and every day and passionately, courageously, and unapologetically urge the lost to do the same. It’s in your precious name we pray Jesus. Amen.


Happy Running!

The Purpose of the Lord will Stand

“Many are the plans in the mind of a man, but it is the purpose of the LORD that will stand.” Proverbs 19:21 ESV

In an article titled, “Runners frustrated with SF Half Marathon organizers after event canceled last minute,” it was reported that The Kaiser Permanente-sponsored San Francisco Half Marathon, scheduled for Sunday morning, was canceled due to the harsh weather conditions, but people prepared to run the race said they didn’t get notified of the cancelation until half an hour before it was supposed to begin. And while many of the runners lamented over the loss, others decided to do something about it. Ronald Abels, a runner who traveled from Salt Lake City for the race and spent money on hotels and flight, chose to run anyway, along with dozens of other runners. "They were so determined to do it," said Maria David on Sunday, toting her running bib.

And you know, when it comes to dealing with disrupted plans, we would all do well to remember that the notions we conjure up in our minds as to what we will or will not do may not always come to fruition since it’s “the purpose of the Lord that will stand.” You see, God will intervene in the lives of believers to work situations for their good and for His glory, no matter how the situation appears at the time. Which means when our plans change, rather than giving up, we should smile and say, “Okay Lord. This isn’t what I had planned, but Your will be done. What would you have me do with my new set of circumstances?” And then we must do that which He calls us to do. 

So no matter what’s happening in your life today, trust God my friend. He knows much more than we do and He will always lead us down the right path at the right time… no matter how it appears. 

Heavenly Father, thank You for reminding us that You are always working all things for our good. Help us to understand this so we would not give up at the first sign of difficulty but would seek Your will. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

BASS PRO MIDWEEK MOTIVATION - Challenge Yourself

Hello runner friends!

Welcome back to the Bass Pro Fitness Series

MIDWEEK M😊TIVATI😊N blog!

Now let's get started by talking about challenges... something winter running is full of and something that has a lot of people's motivation waning this time of year. But since winter training produces spring PR's, let's discuss how committing yourself to a group challenge can be just what you need to put some pep back in your step. So a challenge that I really enjoy doing and have done for many years is Taji100. This is a free challenge (believe it or not, although you can purchase the swag) where teams compete against one another and individuals within the teams push themselves harder than usual to complete 100 miles in the month of February to propel their team to the top of the ‘leaderboard’. The challenge stresses commitment, honor, and integrity while raising money for military veterans and promoting health and fitness. As you can see by the smiles on Angie and Rudy Betran's photo above (part of the TEAM RWB Fort Leonard Wood team), getting in those Taji miles doesn't have to be done at breakneck speed either. You can run or walk at your own pace and make it your mission to practice mindful gratitude as you do so, something that's also been proven to improve a person's motivation.

So if this has you wondering what the allure of the challenge is and how it came about, this is what their website had to say… the first Taji 100 was held at former Camp Taji, in Al Taji, Iraq, in February of 2010. The once-thriving American military base was located in a rural region approximately 20 miles north of Baghdad. During the Saddam years, the camp was an Iraqi Republican Guard base central to the production of chemical weapons. Camp Taji was heavily bombed during Operation Desert Fox, and came under American control in 2003. Captain Carole DiPardo, 211th Military Police Battalion, created the friendly competition for her fellow troops in Camp Taji with a simple goal: Run 100 miles during the month of February. Although DiPardo originally established the challenge to promote cardiovascular health and fitness, the run was also instrumental in helping stationed U.S. service members relieve stress and boredom during what were often long and tedious deployments. With nearly 300 registered runners and walkers its first year, the inaugural Taji 100 was a huge success. And it continues to grow!!! The idea of having something enjoyable to do in one of the coldest months of the year has been embraced by thousands of patriotic runners around the United States for more than a decade. That's what you get though when you combine free, fitness, friends, and fun. So join us! You'll have some miles to make up but it can be done! Did I tell you that they've added cycling, swimming, and rowing this year? Cross training can also be a great challenge!

If Taji isn't your thing though, there's a challenge out there with your name on it! Check out these OMRR runners (and Bass Pro Ambassador Heidi Thomas) in the photo. They got creative and did a women's only duathlon last weekend. They know that Bass Pro Marathon/half training will be here before they know it (begins in July) and they want to be ready!

But if neither of these challenges interests you, find one that will send your motivation soaring! Here are some free and fun ideas that come to my mind:

1. Set out to complete a 30 day run streak. That's at least one mile for 30 days.

2. Aspire to complete a 5k, 10k, half marathon, and a full marathon in 30 days. Enlist your family and friends to be your cheering squad and reward yourself at the completion of each distance with the reward getting bigger and better with the longer miles. Perhaps even use the challenge to raise money for a local organization in need. Helping others is always a great motivator!

3. Run a 5k a day for 30 days. 

4. Run naked (without a watch) for 30 days and concentrate on the experience rather than the time. Journal your thoughts on this. 

5. Leave the headphones at home for 30 days and take in the sounds around you. If you can, run in quiet places where you're likely to hear less traffic noise and more sounds of nature. Pause to listen to a bubbling brook or to listen to the sounds of the wind rustling the leaves. 

6. Practice mindful gratitude on your runs for 30 days. Spend each run counting your blessings and looking for new ones. Journal your thoughts on this one too. I guarantee that you’ll come out of this time period amazed at the many things you are now thankful for that you took for granted. 

7. Create a race bucket list (that includes Bass Pro and/or Dogwood Canyon of course) and sign up for a few runs in the future. Getting skin in the game will motivate you to keep training through all weather conditions. 

And there you have it friends. A strong spring is earned in the winter as the saying goes. So find your challenge, make a resolution to see it through, and then let it motivate you to keep getting out there and logging those miles. You'll be so glad you did!

Happy Running!