BASS PRO MIDWEEK MOTIVATION-Take a Turn Volunteering

Hello runner friends!

Welcome back to the Bass Pro Fitness Series

MIDWEEK M😊TIVATI😊N blog!

 

Now let’s get started by talking about an event that took place last weekend… the Frisco Railroad Run presented by OMRR. This is one of my favorite races of all time. And while I wasn’t able to be there in person this year, I did enjoy perusing social media and seeing the smiles of all the runners and the volunteers. Especially the smile of Makayla Cornelius (pictured above in the middle), who I met at last years event while volunteering with my husband, Sweet Larry. 

Check out Makayla in the picture above who was all smiles last year on the 50k course. I loved that she came back as a volunteer this year! And I couldn’t wait to hear all about why she decided to step up to help the runners in lieu of running the race herself. And this is what she said….

I made the decision back during Bass Pro Marathon weekend (that’s us above at the 2023 BP marathon/half) to volunteer because I wanted to give back to the runners in the same way I was helped last year. The volunteers last year at the aid stations are the only reason I was able to finish the race at all and I was forever grateful for that experience. So I wanted to be able to be the person on the other side, helping people achieve their goals. 

Volunteering gave me perspective more than anything. As a runner, I think we sometimes lose what happens behind the scenes and can take it for granted. I was able to see that other side by helping set up before the start, manning an aid station and then helping to get that last runner in after the cutoff. It opened my eyes to be able to appreciate the volunteers and race staff even more than I already did before. 

I believe that runners should volunteer for the perspective it gives, as well as the feeling of joy it brings to help other runners achieve their goals. There’s something about being there and helping people do the hard things that is so rewarding. I think ultimately it makes us better runners. Not to mention as runners we know what that runner is going through at every stage because we’ve been there more times than we can count, so it gives us the chance to use that knowledge to better help someone quickly and effectively when they may not have even known what they needed. I know for me that is what saved my race last year, as well as races going forward.

Do you just love that or what? But the story gets even better!! When asked what her favorite part about the day was, Makayla said…

The main thing that comes to mind, and Karen (pictured above with some other volunteers) could give more detail on it for sure, was the last 50 mile runner. Her mom is battling breast cancer so she didn’t have time to train for the race and she came into the turnaround and let us know she wouldn’t make the cutoff but was going to finish anyway. We happened to have Karen there and Karen assured her that we would have a buckle and she would be at the finish for her. So later in the day as we neared the cutoff, Karen and I were out at the second to last aid station for her setting her up a little station. We did the same thing at the last aid station and made sure we were at the finish. There was another gentleman whose name I forgot, who ran in with her to ensure she was safe and got there after his aid station was done for the day. It was an incredible thing to be a part of. From her determination, to all of us coming together to make sure she got to the finish because we know what it’s like the be the last runner out there. It was honestly one of the greatest things I’ve ever been a part of, just getting to come together and help her meet that goal she set for herself. It was a good reminder of why we all do this and why the ultra community is so special. We do whatever we can to help each other no questions asked and it’s just an amazing community to be a part of.

So there you have it friends. The running community is indeed the most amazing community that you can be a part of! And they make the best volunteers because as runners themselves they know what other runners need and are willing to literally go the extra mile to make sure a runner makes it to the finish line. So consider stepping up to work at at least one race this year. I can tell you from personal experience that you will be immensely blessed by doing so. Happy Running!

 

*On a side note, I want to share what Karen said about Makayla, who is too humble to toot her own horn but deserves recognition for going above and beyond…

Makayla was amazing! She drove 8 hours to be there. She was there for the early start. She stayed until the last runners came through even after cutoff. She was willing to do anything. I told her story to anyone who would listen because she is the best example of giving back I have ever seen. She may live 8 hours away, but she is part of our local running community! Indeed she is! 

Death is Not the End

“‘You can enter God’s Kingdom only through the narrow gate. The highway to hell is broad, and its gate is wide for the many who choose that way. But the gateway to life is very narrow and the road is difficult, and only a few ever find it.” Matthew 7:13-14 NLT

In a tragic story published yesterday, it was reported that a runner in the St. Jude Rock ‘n’ Roll Running Series in Nashville on Saturday has died after receiving emergency treatment at the race, organizers said Sunday.The Rock ‘n’ Roll Running Series said the runner received urgent medical attention by an on-site team before being transported to a hospital, where the participant died. Organizers did not immediately release the identity of the runner. We appreciate the medical personnel who worked quickly to support the participant,” the statement from organizers said. “We share our greatest sympathies with the family and friends of the race participant, and we will continue to offer them our support as they go through this very difficult time.”

And you know, while we don’t know the identity of the person who died, we do know that it wasn’t the end of his or her story. Death is not the end of anyone’s story, contrary to popular belief. By the choice they made while alive, whether they took the “narrow gate” or the wide one, their eternal destination will have been determined. Those who chose to faithfully follow Jesus will be allowed to “enter God’s Kingdom” and inherit eternal life but those who chose the to follow the world will find that the “highway to hell” led them to a place of eternal damnation. 

So don’t be misled by the world my friend that insists there is more than one way to heaven and that hell is a fun place where you can party with your friends. The “gateway to life is very narrow and the road is difficult, and only a few ever find it.” But those that do will reap the rewards, and those that don’t will forever regret their decision. 

Heavenly Father, thank You for making it clear that there is life beyond the one we will experience in this world. By the decision to either follow you or not to follow you, a person decides where they will spend eternity after their physical death, whether in heaven or hell. Help us to be bold in sharing the message that there is only one way to You so that none would enter hell on account of us Lord. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

Sin is a Critical Condition

“So David gathered all the people together and went to Rabbah, fought against it, and took it.” 2 Samuel 12:29 NKJV

In a story titled “Runner rescued after 80-foot fall in North Cheyenne Canon Park” published last week, it was reported that the Colorado Springs Fire Department says a trail runner is in critical condition Thursday evening after being successfully retrieved in a high-angle rescue at North Cheyenne Canon Park Thursday afternoon. The CSFD said on a social media post that the runner is believed to have fallen 80 feet off a steep rock. While injured, the runner was able to call 911. Several specialized fire crews responded around 3 p.m., including a wildland team that cut a trail down through rough terrain to the runner for the high-angle rescue team. The CSFD also utilized drones in the rescue, according to social media posts. 

And you know, when it comes to taking a fall steep enough to land a person in critical condition, the Bible details the story of David’s fall from grace after making the decision to stay at the palace rather than join his men in war… a decision that had disastrous consequences. After repenting though, David was forgiven and allowed to go back to doing what he should have done all along – leading Israel out to battle, instead of remaining in Jerusalem. Is our God good or what? Even after all that happened, David was allowed to experience victory once again— proving that sin doesn’t have to condemn us to a life of failure and defeat. God can and will restore all whose who come to Him in humble repentance. 

So be on your guard to avoid sin at all costs my friend, knowing that the consequences of falling into it might last a lifetime. But take heart in knowing that there is no fall that can land a person in such a critical condition that they are beyond redemption. David’s story proves it. 

Heavenly Father, thank You for the forgiveness You provide all those who come to You and humbly turn from their ways and ask for it. Help us to share this Message with a world in desperate need of hearing it so that even those most critically in danger of never getting back up again will find their way home to You. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

Forget the Past

“Brothers and sisters, I do not regard myself as having taken hold of it yet; but one thing I do: forgetting what lies behind and reaching forward to what lies ahead, I press on toward the goal for the prize of the upward call of God in Christ Jesus.” Philippians 3:13-14 NASB

In an inspiring story published by the Bonner County Daily Bee on Wednesday, it was reported that on Monday, April 15, Sandpoint resident Carol Wright crossed the finish line at the 2024 Boston Marathon in 5 hours and 54 minutes, winning the 80-plus women’s age division handily. At 82, she also happened to be this year’s oldest finisher, and shows no signs of slowing down any time soon. Believe it or not, Wright’s running journey began not so long ago in 2012. Then 69 years old, Wright was on the phone with her daughter, Amy, who just got done running a 5K in Bellingham, Wash., as part of a weight-loss journey. Wright’s daughter said the following year she was going to run a half-marathon. “If I can do it, you can do it,” Wright remembers her daughter saying…Wright has now completed 18 marathons in her lifetime and has finished the Boston Marathon seven times, her first finish coming in 2016… Even at 82, Wright’s journey has arguably just begun, and she still has one lofty goal in mind — be the oldest person to ever finish the Boston Marathon. The record, which is 84 years old, was set by a female from Santa Monica, Calif., in 2018. Wright believes she is in good enough shape to eventually pull it off...

And you know, when it comes to lofty goals, our greatest aspiration at any age should be to be champions for Christ. Which means we must practice spiritual forgetfulness by no longer allowing ourselves to be influenced, held back, or affected by our former lives. You see, too often we allow ourselves to be weighed down by our previous sinfulness or shackled by our memories of past failures or mistakes. Paul clearly understood that he had no power to change the past (in the same way we don’t) and so chose to focus on the present instead, which meant “reaching forward to what lies ahead,” rather than reaching back for what “lies behind.” He was unwilling to let anything cause him to be sidelined or sidetracked in his pursuit of crossing the finish line and spending eternity with Christ.  

So let us all follow the example of Paul my friend. Let us practice forgetfulness as we “press on toward the goal for the prize of the upward call of God in Christ Jesus.” It’s the greatest ambition we could ever have. 

Heavenly Father, thank You for reminding us that our past doesn’t have to define us nor does it have the power to determine our future when we give our lives to You. Help us to run the race with all endurance Lord knowing that the pursuit of perfection will be worth it in the end when we see You face to face. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

Choose to Put in the Work

“Blessed is the person who does not walk in the counsel of the wicked, Nor stand in the path of sinners, Nor sit in the seat of scoffers! But his delight is in the Law of the LORD, And on His Law he meditates day and night.” Psalm 1:1-2 NKJV

In an inspiring story published yesterday by the Good News Network, it was reported that 19-year-old Lloyd Martin has become the youngest person ever to finish the London Marathon with Down Syndrome.

Receiving a Guinness World Records plaque at the finishing line, Martin says it’s a dream come true, and celebrated the 26.4 miles with some pretty fly dance moves for someone with impaired motor function.
He ran continuously for the first 14 miles—a personal best—before switching to bouts of walking and jogging. In Lloyd’s words, it’s achieving his dream,” said his mom, Ceri Hooper. “Really anything is possible if you put your mind to it. With a bit of work, you can achieve it.” Hooper represented Wales internationally in track and field competitions, and ensured that her son Lloyd had all the training and motivation he needed when he set his mind on the task of a marathon. He had developed his strength and stamina mainly through 5k races.

And you know, just as continually running 5k races developed Lloyd’s strength and stamina to the point he had the staying power and mental grit to complete a marathon, only those whose “delight is in the law of the LORD” and who meditate on “His Law” day and night will develop the spiritual strength and stamina to run according to the rules and finish the race. You see, just as in running, there’s no shortcut to spiritual maturity and endurance. A person must put in the work of training in the Word if they want to stand firm on the Truths laid out in the Bible and press on until the end to claim the prize God has waiting for every faithful follower. 

So choose to put in the work my friend by choosing to read and study the Scriptures each and every day. The knowledge you’ll gain will have you “running” faster and longer than ever before. 

Heavenly Father, thank You for reminding us that we can’t run in the race unless we know the rules. And we can’t run fast and far to the finish line unless we discipline our bodies to put those rules into practice and to keep going until the race is done. Help us to do this Lord. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

BASS PRO MIDWEEK MOTIVATION - Add in Plogging to Keep Yourself Motivated

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 annual observance of Earth Day that took place on Monday. I don't know about you, but it wasn't even on my radar until I arrived at one of the local Elementary schools I’m blessed to teach a running program at. As the kids (pictured above) began their run/walk around the track for 20 minutes (our equivalent of a mile) as they do on the days I’m there, one of them grabbed a bag and said, "Let's pick up trash while we run for Earth Day!" And as I watched them, I smiled so big! These kids were having so much fun picking up discarded rubbish as they were running (aka Plogging) that they didn't give much voice to their usual questions... "How much time do we have left coach? Are we almost done coach?" Which totally made me smile. And totally made me think that if plogging can motivate these little runners in such a great way, it can surely motivate us bigger runners as well.

So let's take a look at what plogging (a Swedish trend that started back in 2016) is, what benefits there are to engaging in the practice often, and some tips to get started according to MARATHON HANDBOOK:

What is Plogging?

Plogging is a term made by enmeshing “jogging” with “plocka upp,” which is Swedish for “pick up.” Therefore, the plogging definition is an emerging fitness that involves picking up litter or trash while you run. It combines exercise and environmentalism in one fell swoop.

Here are some of the top benefits of plogging:

• Improves cardiovascular health
• Improves mood and makes you feel good about yourself
•  Provides intrinsic motivation to exercise
• Increases self-esteem
• Increases mindfulness about environmentalism
• Provides a way to do interval training
• Gets you outside in the fresh air
• Helps you move your body in different ways
• Makes exercise more fun and distracting 
• Gives back to your community
• Cleans up your community 
• Varies your routes
• Protects wildlife 
• Connects you online and builds social connections with other ploggers

How To Get Started

Before you start, you’ll need to outfit yourself with the right gear to get the job done.

If you’re already running or jogging, you should have a good pair of running shoes and running apparel. Beyond that, you’ll need a good pair of gloves to protect your hands from broken glass, soiled products, and sharp and dirty litter items you may pick up, and a trash bag of some sort for collecting what you pick up.

Depending on the climate in which you live, your budget, and your interest in this new activity, you can invest in some durable work gloves, which will be warmer and more protective than cleaning gloves, or disposable latex or non-latex surgical gloves.

If you only imagine you’ll dabble a little in this fitness activity, inexpensive disposable gloves should suffice, but be careful to get something that seems rip-proof. Carrying hand sanitizer in your pocket is ideal for a quick cleanup after you are done collecting litter in one area and dispose of your bag of collected trash.

Where To Go Plogging

Theoretically, you can go plogging almost anywhere you have permission to be. Depending on where you live, you may encounter trash along the side of the roads, parks, school playgrounds, trails, parking lots, town squares and bike paths.

Just be careful to be mindful of traffic if you’re along the side of a road picking up litter, and respect any private property lines.

How To Do Plogging

There’s no right or wrong way to get going. You can go alone, with your running friends, or in a big group.

You can structure your whole run around picking up trash the entire time, or you can run to a specific location—such as a local shopping mall parking lot—and plan to whip out your plogging gear and start picking up trash once you reach the location.

Ploggers are encouraged to take photos of their efforts and share them on social media to spread awareness and inspire others to join in on beautifying the environment while getting fit.

Tips For Plogging

The following tips will help you stay safe and allow you to maximize the benefits of your new hobby:

• Always wear gloves: Gloves are imperative for protecting your hands.
• Obey traffic safety rules: If you’re along the side of a road, be mindful of vehicular traffic and heed traffic rules.
• Wear a safety vest: A reflective safety vest can increase your visibility to drivers and help keep you safe.
• Don’t touch your face: Your gloves should be considered contaminated, so keep them far from your face.
• Don’t pick up needles: Disposed sharps and needles can be dangerous. Don’t pick up items such as shards of glass, broken bottles, or other items you aren’t comfortable touching even with gloved hands.
• Use your knees: Use proper squatting technique—bending your hips and knees and sitting back when you squat down—rather than bending over from your back. Switch your load: If your bag of collected rubbish starts to get heavy, be sure to alternate the arm you are using to carry the trash bag to prevent muscle imbalances or one side of your body getting overworked.
• Scan the area before you start: Taking a quick visual surveillance of the area can help you spot any dangerous people and will also help you spot the areas of notable trash to get started with.
• Thoroughly wash and sanitize your hands when you are done: Proper hygiene is key to preventing infection.
• Dispose of the trash and recycling properly: You can visit sites like https://dnr.mo.gov/waste-recycling/reduce-reuse-recycle to learn what can be recycled and where it can be done in your area.
• Post your plogging adventures: This new activity has spread around the world due to social media posts. Keep spreading the movement by posting your plogging picture with the hashtags #DoBeautifulThings and #Plogging.
• Gather a group: Plogging is a great group activity and you can cover more ground when you’re picking up trash with friends.
• Plan ahead: Set a goal and make a plan before you head out plogging. How long do you want to be gone? Do you have a distance goal? Do you want to collect a certain number of pieces of litter? A goal can make plogging more motivating and can give you a start and end to the outing.
• Play games: To make plogging more fun, play games with yourself. Try to find a piece of trash that starts with every letter of the alphabet, or try to get 100 snack bags, or look for a piece of litter for each color of the rainbow.

So there you have it friends. Plogging is not only a great way to make your little area of the world a little cleaner, brighter, and safer while boosting your own health, fitness, and mood, it's a great motivator to inspire you to get out and get moving like it did the kids! And it's also a great activity to aid in the conservation efforts that the Bass Pro Shops are known for which makes it a great addition to your Bass Pro Fitness Series training as well!! So grab a friend, a trash bag, and some gloves and get out there for a plog. It will be a win-win in so many ways. Happy Running!

When Dreams Come True

“It is pleasant to see dreams come true, but fools refuse to turn from evil to attain them.” Proverbs 13:19 NLT

In a story titled “Pittsburgh-area runner wins women's Hakuna Matata 10-Miler at Walt Disney World” published Sunday it was reported that Mars, Pa. native Emily Hensel (1:05:26) beat her time from last year to be the first woman to cross the finish line again. She narrowly defeated Orlando-area runner Kelly Stoll, who finished just 28 seconds behind her, and Jennifer Masamitsu of Denver, Colorado (1:06:46). "It's like a dream come true,'' Hensel said after the race. "I absolutely love running. I love Disney. I love coming here with my family. And they were all hoping I would cross first since we came down here, so it just feels amazing that I was able to do it two years in a row.''

And you know, when it comes to dreams coming true, King Solomon wisely said that “it is pleasant” when our desires are fulfilled – especially when we “see our dreams come true” as a result of hard work, discipline, and sacrifice. To the one who walks with Christ, this brings life satisfaction. On the flip side, Solomon was clear that the fool, or one who rejects Jesus, will “refuse to turn from evil” and so will never attain or see the sweetness of a fulfilled desire. George Waltke explained it this way, “A person’s life depends on finding his drives and appetites satisfied. The frustrated fool goes from failure to failure, but the gratified righteous go from strength to strength.” 

So knowing that living a full and satisfied life comes only from a right relationship with Jesus, seek Him above all else my friend. By doing so, you’ll find that your dreams and aspirations are to do those things that bring Him glory and that will fill your heart to the brim with happiness. 

Heavenly Father, thank You for reminding us that only those things we do for You will ever bring us true satisfaction in this life. Help us to align our will with yours Lord so we would seek after “pleasant” and pure things. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

Watch and Gauge their Actions

“They profess to know God, but in works they deny Him, being abominable, disobedient, and disqualified for every good work.” Titus 1:16 NKJV

In a story titled “Beijing half marathon winner stripped of medal after video shows competitors allowing Chinese runner to win” published last week, it was reported that the trophy and treasure China’s top distance runner, He Jie, gained at the Mengniu Beijing Half Marathon on April 14 were indeed ill-gotten ones as most everyone suspected. Organizers announced the decision after footage from the race went viral over the weekend. Video evidence from the final moments of the race showed He trailing behind Kenya's Robert Keter and Willy Mnangat and Ethiopia's Dejene Hailu. Mnangat told BBC Sport Africa that the group had not been not running competitively, but rather as pacemakers for He. An investigation into the incident found that four runners had, in fact, been invited by a race sponsor to serve only as pacemakers, but the main organizers were unaware of this… All four runners, including He, were disqualified and forced to return their medals and award money. 

And you know, when it comes to being disqualified for knowing the rules but not following them, Paul, in writing to Titus about Crete's false teachers, was clear that those “who profess to know God” but “deny Him” by the way they live are ineligible and unfit “for every good work.” You see, although these false teachers claimed to be true believers in Christ, their actions showed otherwise. Hence the reason Paul deemed them to be "disqualified." The takeaway is this… although we can never be totally sure of what's happening in another person's heart, we can and should gauge their actions to see if they're compatible with a redeemed life. In this way, we can determine with a great degree of certainty whether a person is truly a Christ follower. 

So knowing that a person's conduct speaks volumes about what they truly believe, let us live in such a way that people know, without a doubt, that we are true followers of Jesus Christ. This doesn't mean that we will be perfect, but it does mean that we will strive for righteousness each and every day--repenting when we do wrong, loving others as we are commanded, and standing firm on the Truths laid out in the Bible. 

Heavenly Father, thank You for reminding us that there are and always be false teachers among us. In fact, this is something Paul said would increase as we get closer to the return of Jesus. Knowing that Lord, help us to spot and avoid false teachers and doctrines that are contrary to the Truths laid out in the Bible so that we ourselves won't be led astray and be disqualified. Help us to shine bright in this dark world Father so that we would lead the lost to You and remain faithful until the day You call us home. It's in your precious name we pray Jesus. Amen. 

Happy Running! 

Be Willing to Go Out

“And when Jesus heard it, he said to them, “Those who are well have no need of a physician, but those who are sick. I came not to call the righteous, but sinners.’” Mark 2:17 ESV

In an article titled “Here’s how many runners needed medical attention during Monday’s balmy marathon” published Wednesday, it was reported that: Now that the 2024 Boston Marathon is in the books, it’s possible to examine the true toll that the grueling race had on athletes, especially amid particularly warm temperatures. All in all, there were 2,974 encounters at medical tents during the marathon, Medical Coordinator Chris Troyanos told The Boston Globe. Of those interactions, 1,288 occurred along the course, while 1,686 happened at the finish line… Most of the people seeking medical attention needed help treating heat-related issues. At least 40 people suffered heat stroke, while others were beset by cramping, nausea, and swelling.

And you know, when it comes to needing medical attention, the Bible gives us the story of Jesus eating at the home of Matthew with “tax collectors and sinners.” When the disapproving Pharisees asked the disciples why Jesus did this, Jesus heard it and said, “Those who are well have no need of a physician, but those who are sick. I came not to call the righteous, but sinners.” Jesus’ answer was simple yet profound. He was making it clear that, as the Great Physician, He had the power to heal both hearts and bodies. The people flocking to Jesus were beset by the consequences of sin and in need of the salvation, deliverance, and restoration that only Jesus could provide. Hence the reason Jesus bucked the customs of His day and went out to seek, heal, and save those who were considered to be outcasts and deplorables. 

So let us follow the example of Jesus today my friend by not waiting for those in need of assistance to come to us but rather going out to them instead… meeting them where they’re at and sharing the Message of the Gospel and the love of Jesus with them. Can you imagine anything more powerful than that? 

Heavenly Father, thank You for giving us the example of Jesus to follow when it comes to loving our neighbors and those considered to be outcasts. Stir our hearts Lord to go and reach all those who are beset with sin and tell them that there’s a better Way. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

Ill Gotten Treasures Won’t Last

“Ill-gotten treasures have no lasting value, but righteousness delivers from death.” Proverbs 10:2 NIV

In a story titled “Beijing half marathon under investigation after video appears to show competitors let Chinese runner win” published Tuesday, it was reported that Race officials are investigating a half-marathon in Beijing after videos online have led to overwhelming speculation that three African runners appeared to slow down in order to allow China's top long-distance runner, He Jie, to finish ahead of them. He, who won the Asian Games men’s marathon last year and holds the Chinese national record in the event after finishing the Wuxi Marathon with a time of 2 hours, 6 minutes and 47 seconds, came in first place at the Mengniu Beijing Half Marathon on Sunday. He finished the race with a time of 1 hour, 3 minutes, 44 seconds. But controversy arose in the final moments of the race when a live stream of the event showed one of the runners appearing to usher He, who was trailing behind the pack, forward. 

And you know, when it comes to acquiring something by illegal, deceptive, dishonest or unfair means, the Bible tells us that “lll-gotten treasures have no lasting value.” Which means that He Jie (if indeed it’s proven that he cheated as the evidence clearly suggests he did) might appear to be a “winner” now, but will only have gained the fleeting approval and accolades of man. By choosing to behave in a way that’s contrary to the righteous way God calls us to live, Jie forsook the precious benefit of being right with God… a benefit that’s not only eternal (unlike fame and fortune), but a benefit that no amount of money can buy. 

So while it can be tempting to get ahead and gain treasures by trickery and subterfuge, don’t fall into the trap of thinking you can hold on to it my friend. You may appear to have gained it all, but all you have gained by doing so will soon be gone at the expense of gaining the only thing that will last into eternity… a right relationship with Jesus Christ. 

Heavenly Father, thank You for reminding us that ill-gotten treasures are really no treasures at all since they won’t last. Help us to focus only on what’s eternal Lord so that we would work only to achieve those things. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

BASS PRO MIDWEEK MOTIVATION - What we can Learn from Boston Qualifiers

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 took place on Monday... the Boston Marathon! As someone who's had the blessing of running this world-renowned race three times, I can tell you that I felt and understood the deep emotion behind the smiles on the runners faces as they crossed the iconic finish line located at 655 Boylston Street. The 26.2 mile distance they had just covered was a feat for sure, but it paled in comparison to the number of miles each one of them logged in training just to qualify, much less prepare for Marathon Monday. It's no wonder then that they were all beaming! All the work they had put in to be granted the honor of stepping up to the start line on historic Main Street in Hopkinton, Massachusetts had paid off!

And while every runner has his or her own story of how they qualified, Boston Qualifiers, or BQers, share a few training commonalities that every runner who's looking to get faster (not necessarily to snag a BQ time but to PR at their next half marathon, trail run or full marathon) can benefit from. According to an article posted in Runner's World a while back, Strava mined its users’ data to compare the training habits of 7,164 marathoners who ran a Boston qualifying time versus 24,330 marathoners who didn’t qualify. (Of course, not everyone who trains for and runs a marathon is gunning for a BQ.) The data set analyzed runs submitted to Strava in the 12 weeks prior to a user’s marathon. After crunching the numbers based on users’ ages and necessary qualifying times, Strava was able to pinpoint several factors that helped people run a BQ time.

And without further ado, here are the six that stood out (*with my two cents thrown in of course):

1. BQers run more miles

This shouldn’t be that surprising. The more you run, often the faster your marathon time will be. But the difference in mileage between BQers and non-qualifiers is quite staggering.

According to Strava’s data, in the 12 weeks leading up to a marathon, male BQers ran almost twice as many miles than male non-qualifiers. During the cycle, the average male qualifier ran just below 560 total miles. The average male non-qualifier completed just below 300 miles.

The results are similar for females: BQers completed roughly 480 total miles during training while non-qualifiers completed about 282 miles.

Average peak mileage for all runners came three weeks out from their marathon, but again there was a gap. Male and female BQers (59.67 and 54.03 miles, respectively) hit a much higher point for weekly mileage than male and female non-BQers (42.84 and 40.06).

*If you're looking to snag a PR on a half-marathon or shorter race, you'll want to take the numbers into consideration and adjust accordingly. Also, don't ignore the 10% rule and other factors that should be considered when deciding when to add mileage and what type of miles to add (hills, speed, etc.). Stressing the body too quickly can lead to injuries and the need to take time off. 

2. BQers run more often

For both men and women, the numbers show that BQ runners squeeze in nearly two more runs per week than those who didn’t qualify. Male qualifiers logged the most runs per week, averaging 7.05 runs in seven days. Women qualifiers averaged 6.70 runs per week.

*Keep in mind that the number of rest days a person needs varies based on several factors. But, generally speaking, every runner should aim for at least one full day of rest each week.

3. BQers run at different times

If you hate training in the morning, rejoice! Strava found no significant difference between BQers and non-qualifiers in terms of what time of day they logged miles.

However, the findings did discover that women in general (whether they qualified or not) tend to run more in the morning than the afternoon. Roughly 57 (non-BQ) to 60 (BQ) percent of the female runners analyzed went on runs before noon.

Men, on the other hand, were split nearly 50/50 on morning versus evening runs, regardless of whether or not they earned the BQ.

4. BQers know when to take it easy

Male qualifiers ran 15 percent of their training runs at marathon pace or faster. For the other 85 percent of their miles, they ran slower than the qualifying standard pace, signaling that they only cranked up the effort for important workouts. In comparison, male non-qualifiers may be going too hard, too often. Fifty-seven percent of their runs were done at their BQ marathon pace or faster. It was a similar story for women. Twenty-three percent of training runs by BQers were completed at marathon pace or faster versus 64 percent of runs at marathon pace by non-qualifiers.

These findings support a golden standard of marathon training: easy runs should be easy, and hard runs should actually be hard.

*Like BQers, we can all benefit from adding variety into our running and doing the routines as prescribed. Doing the same ole, same ole runs day after day can not only rob us of motivation as it can become boring and mundane, but we aren't unlocking our full potential by staying in the same place! Add in some tempo runs, some fartleks, and some interval runs (among others) and see if you're not getting better! And smiling while you're doing it as well. It's fun to mix up the runs! And don't forget about those hill repeats. They are so underrated when it comes to building strength, stamina, and mental staying power. 

5. BQers run faster (on average)

Though BQers tend to vary their pace significantly more than non-qualifiers (see insight No. 4), their average pace per mile over the 12-week training cycle was still significantly faster than non-qualifiers.

Men who earned their ticket to Hopkinton averaged about a 7:45 minute-per-mile pace across all of their training runs. Women BQers averaged about an 8:30 pace.

That is compared to about an 8:50 average pace for non-qualifying men and a 9:50 pace for non-qualifying women.

*Remember that you're only competing against yourself. Just as BQers strive to get faster and better, incorporating different types of runs and strategies, the average runner should to. It gives us a goal to work for and this new purpose can help to keep us motivated to lace up day after day! The takeaway is to take your current pace (whether that's a 10, 11, 12, 13, or 14 minute mile) and work to get a little faster each week. I've actually been doing this for the past few months and have really enjoyed pushing myself. I may never run Boston again but that's ok! Being better than I was yesterday is a goal that I can reach. We all can!!

6. BQers aren’t taking midrun or postrun selfies

Strava was also able to track how many photos each user posted after runs, finding that on average (for both men and women) those who earned a qualifying time posted photos about 30 percent less than their non-qualifying counterparts. 

The company does note, however, that BQers of both genders have nearly double the amount of followers on their Strava than those who did not qualify. Maybe having others watching your training gives you an extra push? Female BQers had 89 followers versus 41 for non-BQers, and male qualifiers had 81 followers compared to 45 for those who didn’t qualify.

*This goes back to having an accountability partner to give you an extra push. While I don't have a Strava account or people that "follow" me, I do have several close friends that I confide in. I tell them my goals and they ask me about my progress periodically and cheer me on. This is super important when you have a goal that you want to reach. 

So there you have it friends. There are a lot of things we can learn from the dedicated runners that make it their goal to qualify for the most famous marathon in history every year. But the biggest takeaway is this.... it takes hard work to achieve any lofty goal we set for ourselves, whether it’s to complete a 5k, 10k, half marathon, or any other distance. It takes dedication, discipline, and time. But you can bet it's all worth it when we cross that finish line! So choose your goal and make it happen! 

Happy Running!

Run to Win

“Don’t you realize that in a race everyone runs, but only one person gets the prize? So run to win!” 1 Corinthians 9:24 NLT

In a story titled “Sisay Lemma wins Boston Marathon men's race in runaway” posted by ESPN yesterday, it was reported that Sisay Lemma scorched the first half of the Boston Marathon course Monday, setting a record pace to build a lead of more than half a mile. Then the weather heated up, and the 34-year-old Ethiopian slowed down. After running alone for most of the morning, Lemma held on down Boylston Street to finish in 2 hours, 6 minutes, 17 seconds -- the 10th-fastest time in the race's 128-year history."I decided that I wanted to start fast early," said Lemma, who dropped to the pavement and rolled onto his back, smiling, after crossing the finish line. "I kept the pace and I won." Wow right? That averages out to a 4:50 mile for 26.2 miles! Can you imagine keeping that pace for that long? 

And you know, while the majority of people will never be able to run a 4:50 mile much less 26 of them, every believer should “run to win!” Which means every believer should be committed to keeping a consistent pace of faithful obedience throughout their lifetime— dedicated to staying fixed on the truths laid out in the Bible, devoted to the work of sharing the Gospel, and remaining unwilling to drop out of the race regardless of the heat, hills, trials, troubles, and tribulations, that are sure to be present on the route to our final finish line. 

So refuse the urge to slow down my friend. Now’s the time to press on and run as fast as we can so that we can reach the end of the race and receive the heavenly prize for which God, through Christ Jesus, is calling us. Something that you can be sure will have us smiling. 

Heavenly Father, thank You for reminding us that keeping a consistent pace isn’t easy. It requires dedication, concentration and extreme discipline. In light of what we will gain by running the race to win, help us to stay focused on our mission and to keep our eyes on the prize and our hearts on You. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

Trust Drives out Fear

“Whenever I am afraid, I will trust in You.” Psalm 56:3 NKJV

As a longtime marathon runner, I’ve come to know that one of the biggest hindrances to running a 26.2 mile race well is the heat. Which is the very reason today’s forecast for the Boston Marathon (and the consequences of higher temps) as reported by WBZ News yesterday has me concerned: Those preparing to run the race are probably feeling somewhat apprehensive. According to experts, ideal marathon temperatures are between 46 and 59 degrees, so temperatures in the high 60s are considered "hot." What happens to marathon runners in the heat? Running in higher temperatures is not only uncomfortable but can raise a runner's core body temperature leading to hyperthermia. Mild to moderate hyperthermia can cause muscle cramps, abdominal cramps, lightheadedness, headache, nausea and vomiting, and clammy skin. But as it progresses, hyperthermia can lead to confusion, seizures, organ failure, and death. Generally, a body temperature above 104 degrees is considered severe hyperthermia. Unfortunately, the runners have no control over the weather, but they can increase their chances of finishing by slowing down, hydrating well, pouring water over their head, and wearing the right clothing. 

And you know, when it comes to handling conditions that are completely outside of our control, we would all do well to follow the example of David who (after fleeing from Saul and going to Gath) declared, “Whenever I am afraid, I will trust in You.” You see, like David, every believer will face trials and tribulations that seemingly come out of nowhere and make no sense. And although these times could us to despair, we know that trust drives out fear. Which means no matter what we face today, as believers, we can and should choose to say, “Lord I don’t understand what’s happening in my life, BUT I choose to trust You and the plan You have for me… and I will not fear.”

So choose to trust God each and every day my friend, knowing that we have little control over what happens to us but have total control over what happens within us. Which means we can smile in the midst of every trial, trusting in the One who works all things for our good. 

Heavenly Father, thank You for the reminder that there are so many things in this life that we can’t control. May we rejoice in that fact knowing that complete reliance on You brings us the peace that surpasses all understanding! Help us to trust You at all times Lord so that fear would never gain a foothold in our hearts or in our minds. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

Look for Ways to be a God-send

“Jesus said to them again, “Peace be with you. As the Father has sent me, even so I am sending you.’” John 20:21 ESV

In article titled, “Are bananas good for runners?” published yesterday, the writer concluded what every runner already knew: Providing instant yet sustained energy, bananas are a pre-workout powerhouse. Since they have a low water content, they typically have more calories (a medium banana contains around 105 calories) and a higher carbohydrate content (27g) compared to other fruits, providing the all-important fuel you need to power you through your run. They are a great source of easy-to-digest carbs, and the sugar they contain is sucrose, fructose and glucose, which allows a sustained energy boost without digestive discomfort on the run. Additionally, they contain potassium, which is a godsend mineral for runners. It works with sodium to balance the fluids and electrolyte levels in your body, helping to regulate your heartbeat and prevent muscles from cramping. So yes! Bananas are good for you and they are most definitity a godsend to runners. 

And you know, when it comes to being a “godsend,” or an unexpected thing or event that is particularly welcome and timely, as if sent by God, you and I would do well to follow the example of Jesus who was the ultimate God-send, sent by the Lord, Himself, to serve, heal, feed, forgive, and redeem the lost. Something that was both welcome and timely, and something Jesus trained and commissioned the disciples to continue doing before His ascension into heaven, saying, “As the Father has sent me, even so I am sending you” to be a God-send to the world. Which means we must love and serve those in need just as Jesus did. 

So look for ways to be a God-send to someone today my friend. Your kindness and compassion will not only be welcome and timely but could very well restore hope to someone in need or even lead a lost person to accept Jesus as their Savior. 

Heavenly Father, we thank You for giving us the example of Jesus and the disciples to follow of what it means to be a God-send. Help us to live our lives with that mission in mind so that we would continually look for ways to be Your hands and feet wherever we might travel. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

Created Different for a Reason

“So God created man in His own image; in the image of God He created him; male and female He created them.” Genesis 1:27 NKJV

In an article titled, “Are women better endurance athletes than men?” published Tuesday, the writer, in an attempt to answer the question, shared the results from a recent study: RunRepeat's study analysed 5,010,730 results from 15,451 ultrarunning events over 23 years, concluding that the longer the race distance, the shorter the gender pace gap. At the 5K distance, men ran 17.9% faster than women, but at the marathon distance, this reduced to 11.1%. Over 100-mile races, men only had a 0.25% advantage, and for races above 195 miles, women were recorded as 0.6% faster than men. And while there are a lot of other factors that must be considered in order to definitively determine which sex is a “better” endurance athlete, one thing is certain—men and women are biologically different but capable of conquering long distances in their own unique way.  

And you know, in a world that’s increasingly trying to blur the lines of what it means to be a woman or a man, (throwing away basic biology in the process), the Bible is clear… God created only two sexes, “male and female He created them,” made to be different yet complement one another through the uniqueness in which they were created… functioning to help one another to be all that God intended them to be, not in spite of their differences but because of them. 

So let us celebrate our differences my friend. And although God made men to be “better” at some things and women to be “better” at others, let us remember that we all have equal worth in the sight of God. 

Heavenly Father, thank You for reminding us that men and women were created differently to complement one another in the different roles they were designed to fill in the family of God. Help us to lovingly stand firm on the truth that there are only two sexes Lord, and that our identity is found in Christ. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

BASS PRO MIDWEEK MOTIVATION - Ample Sleep is Needed for High Performance

Hello runner friends!

Welcome back to the Bass Pro Fitness Series

MIDWEEK M😊TIVATI😊N blog!

Now let's get started by talking about a topic that most runners try to avoid... the importance of getting 7-9 hours of sleep each night. This is a topic that's been on my mind since completing an ultra marathon on the morning of Sunday, March 31, after more than 30 hours of being awake. With a heavy work load, I was unable to take off the Monday afterwards as I normally do to get caught up on the much needed rest I had neglected. And boy was I feeling it! In a nation that often champions a ‘sleepless’ work ethos, celebrating those who sacrifice sleep for work, let me remind you that the badge of honor that comes from sleep deprivation comes with some very heavy costs, including poor performance, weight gain, increased risk of heart disease, mood changes, and trouble concentrating. Especially when it happens over a long period of time and not just occasionally as was my case. Thankfully, there is a growing awareness of sleep’s importance, especially for athletes.

So without further ado, let's explore "How Sleep Can Make You a Better Runner" according to the folks at Asics RunKeeper:

The science is clear: sleep is directly proportional to better performance. When you work out or go for a run, your muscles experience micro damage to the tissues including muscle protein breakdown. Sleep releases hormones that aid in muscle protein synthesis, thus repairing the cellular level damage from exercise.

Sleep allows the body to recover. Because of this, athletes tend to need more sleep than the general population. Most runners require 7-9 hours of sleep per night, possibly closer to 8-10 hours during intense training blocks.* Inadequate sleep can impact the immune system and increase your risk of getting sick. If you’re consistently getting only a few hours of sleep, you’re going to feel it; before you know it, your body will force you to rest when you’re not expecting it. Isn’t it better to get good sleep and train than not do so, fall sick, and then be finally forced to rest?

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

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

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

Sleep can strengthen the immune system

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

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

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

Now that we've established that prioritizing sleep reaps rewards when it comes to running, check out these tips for developing good sleep habits:

Establish a sleep schedule: Routines can make every part of life easier, including sleep. If you go to bed and wake up at approximately the same time each day, your body will likely establish a set circadian rhythm. You will have an easier time falling asleep at night and less wakings during the night, both of which promote quality sleep.

 
Eliminate caffeine later in the day: Caffeine is a stimulant – it makes you more alert. Alertness is exactly what you want at your morning meeting, but not what you want when you are trying to fall asleep at night. Caffeine lingers in your system for several hours after consumption, so you may want to avoid consuming caffeine anytime in the afternoon or evening.

 Eat sleep-inducing foods: According to a review published in Nutrients, certain foods can help you fall asleep faster and stay asleep throughout the night. Carbohydrates, tryptophan-rich protein (such as milk, cheese, poultry, pumpkin seeds, and beans), tart cherries, and magnesium-rich foods all promote better sleep quality.

Reduce blue light one hour before bed. Research shows that blue light – such as that from your smartphone – can disrupt circadian rhythms. You can use blue-light-blocking glasses; however, the most effective method is to turn off all devices for approximately one hour before bedtime.

Use a white noise machine. White noise is not just for infants! While the research is mixed, many people report that light white noise helps them fall asleep.

So there you have it friends. Sleep is crucial for both physical and mental health. In fact, there's no substitute for a good night’s sleep. Which means you will reap rewards in your running from making a sleep schedule and sticking to it. Tom Roth said it this way, "Sleep is an investment in the energy you need to be effective tomorrow." Get ample sleep and you'll have ample energy. It's that simple. Happy Running!