Replace Fear with Trust

“When I am afraid, I put my trust in You.” Psalm 56:3 BSB

In a story titled “41-Year-Old Lolo Jones Makes the Next Round of the 100-Meter Hurdles” published Saturday, it was reported that, after tearing her hamstring four weeks ago, Lolo Jones tried to go over a hurdle in practice on Thursday and it hurt so much that she couldn’t clear a single one. With the first round of the 100-meter hurdles at the U.S. Olympic Trials on Friday, Lolo thought she might have to pull out but decided to start the race, and qualified for the semifinals with a time that wasn’t her best, but qualified her nonetheless. Despite the pain—and the threat that she could re-injure herself though, Lolo said “That was terrifying, what I just did. That’s the most terrifying thing I’ve ever done in my career. For me to get on that start line and get through all 10 hurdles was a huge victory.”

And you know, if we’re honest, you and I would all admit to experiencing times of uncertainty—times when the future isn’t clear and we’re filled with worry and anxiety. David undoubtedly did. Which is the very reason, he declared “When I am afraid, I put my trust in You.” To do anything less, he knew, would allow fear to control his actions and keep him from stepping out in faith to achieve all God was calling him to do. That’s what fear does. It renders a person incapable of getting on the start line. 

So if you’re fearful today, take heart in knowing that you’re not alone my friend. This world is filled with uncertainties and unknowns that can bring upon despair, dismay, and doubt. Which is the very reason you and I must place those ‘unknowns and uncertainties’ into the hands of a God who’s known for working all things for the good of those who love Him and has been proven capable of overcoming all the hurdles in our path. 

Heavenly Father, thank You for being a God who can be fully trusted. When we are fearful, help us to take a leap of faith knowing that our future is in your hands. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

Practice Wisdom all your Life

“A poor but wise youth is better than an old but foolish king who will no longer accept correction.” Ecclesiastes 4:13 ISV

In a story published by Canadian Running Magazine on Wednesday, the writer said “If you think you’ve seen it all in running, think again. On Wednesday, the men’s 70+ one-mile American record holder, Robert Qualls of Reno, Nev., was suspended for three years for violating U.S. Anti-Doping Agency (USADA) rules after testing positive for multiple prohibited substances. The 72-year-old tested positive for amphetamine and 19-norandrosterone (19-NA), a metabolite of nandrolone (19-nortestosterone), and other 19-norsteroids from a urine sample collected at the USATF Masters 5K Championships on Feb. 24, where he won his men’s 70-74 division. Amphetamine is classified as a stimulant, while nandrolone and testosterone are classified as anabolic agents. All these substances are prohibited according to the World Anti-Doping Agency Prohibited List.” Qualls won’t be eligible to compete again until 2027, when he will be 75. I don’t know about you, but this story had me shaking my head. Quall showed that the length of one’s years doesn’t always mean they gained wisdom.

And you know, in the three verses aptly titled “There’s No Fool Like an Old Fool,” contained in the book of Proverbs, Solomon observed that a “poor but wise” young person was better off than an “old but foolish king” who would no longer accept correction. You see, in a time when the aged were expected to be wise because of the understanding they had gained throughout the years, an old person who wouldn’t take advice and behaved recklessly was seen as more nonsensical, stupid, and senseless than a young person who acted in the same way because the young person hadn’t lived long enough to gain the wisdom that was supposed to come with old age. 

So as we get older, let us vow to live wisely and apply the lessons we learn along the way my friend. In this way, we will avoid being called and a fool and will be known as people of integrity instead. 

Heavenly Father, thank You for the lessons You teach us through the Word and the world around us. Help us to be good students throughout our lifetime and to gladly accept correction so that we will not fall into the trap of acting foolishly. It’s in your precious name we pray Jesus. Amen.  

Happy Running!

Never Fail to do Good

“If anyone, then, knows the good they ought to do and doesn’t do it, it is sin for them.” James 4:17 NIV

In a story published yesterday titled “I’m a runner at heart’: Ultrarunner’s future uncertain after crippling fall,” Lesley Mettler Auld, who doesn’t know if she’ll ever be able to run again, said “I’m a runner at heart, been a runner my whole life and that’s my love, that’s my passion.” Nearly three years ago, the ultrarunner, triathlete and fitness coach – who has competed in more than 200 races around the world – was taking a simple walk to meet a client, when she slipped on a steep, wet sidewalk in the Queen Anne neighborhood. “it was just banana peels. I was instantly on the ground, sitting on my calves. My legs were under me and it’s like popcorn was popping. I just heard all these pops,” said Auld. Auld ruptured both quadriceps and tore knee ligaments… After filing a lawsuit against the City of Seattle and the owners of the apartment building next to the sidewalk, a jury just awarded Auld $13.1 million. “No amount of money gives me my life back, no amount of money equates to quality of life. Of all the hurdles I know that are ahead, medically and just the future and the fear of that, I would gladly pay that amount of money just to be able to run again,” said Auld. The sloped sidewalk often has water running over it, causing algae to grow, making it slippery. Caution signs were recently posted. But Auld’s attorney says the city knew for a long time it was a problem.

And you know, as this story clearly illustrates, when a person “knows the good they should and doesn’t do it,” there can be disastrous consequences. In this case, the city’s failure to repair the slippery area robbed Lesley of her ability to do the things she loves—something she says that no amount of money could ever compensate for. Hence the reason we are commanded to put others needs above our own and that falling short of doing so is sin for us. 

So refuse to take shortcuts or to turn a blind eye to a problem that you have the power to fix my friend. To know the good you ought to do and not do it will not only harm other people but will damage your testimony and tarnish the cause of Christ. As believers we must always strive to do the right thing at the right time, because it’s the right thing to do. 

Heavenly Father, thank You for reminding us that we are obligated to protect other people from preventable mishaps. Help us to see the good we need to do and to do it to the best of our ability, so that we would bring honor to your Name. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

BASS PRO MIDWEEK MOTIVATION - Replace that Salt

Hello runner friends!

Welcome back to the Bass Pro Fitness Series

MIDWEEK M😊TIVATI😊N blog!

Now let's get started by talking about this crazy heat and humidity again. And while we're going to get a little break from the oppressive heat advisory for a few days, one thing is certain. Summer isn't headed out anytime soon. Which means, whether you like this time of year or not, it's time to get out those salt shakers aka electrolyte supplements. 

But don't just take my word for it, check out what treaningpeaks had to say about the matter (*with my two cents thrown of course), keeping in mind that Summer workouts are key to those Fall PR's and finish line crosses. The Bass Pro races will be here before we know it, and we have to be ready!! So without further ado...

A 2015 study found that athletes who adequately replaced the sodium lost in their sweat finished a middle-distance triathlon an average of 26 minutes faster than those who didn’t.That’s quite a significant potential boost in performance! But, what’s the science behind sodium supplementation during exercise and how can athletes ensure they’re getting their intake right? Andy Blow, Founder and Sports Scientist at Precision Hydration has the answers.

What Makes Sodium So Important to Performance?

Well, sodium plays a number of important roles in your body. It aids in the absorption of nutrients in your gut, maintaining cognitive function, nerve impulse transmission and muscle contraction. But, from an athletes point of view at least, perhaps the most critical function it plays is in helping you maintain a fluid balance in your body.

Sodium is the main electrolyte found in your blood. Your blood makes up 15-20% of the extracellular fluid in your body (about 170 ounces in the average adult), so much of your body’s total sodium reserves are found here.

That sodium helps you absorb and retain more of the fluid you take in, and this boosts your blood plasma volume. The more blood you have, the less strain on your cardiovascular system as it works to deliver oxygen to your muscles and dissipate heat to cool you down when you’re working hard. Basically, sodium is pretty important if you want to maintain your performance when it counts.

How Do Athletes Lose Sodium?

When you go to the bathroom or when you sweat, you lose sodium from your body. Because the body can’t manufacture sodium or store it beyond a certain point, you need to consume it every day to keep your levels topped up.

Sweating is the main way athletes lose sodium and fluids during exercise. That’s why those of us who train regularly have different needs when it comes to replacing sodium than those who don’t.

The thing is, everyone loses a different amount of sodium in their sweat, from as little as 200mg of sodium per liter of sweat, to as much as 2,000mg/l. And everyone sweats at different rates, which means that your net sodium losses could be as much as 10x higher than the person next to you on the start line.

And, in a lot of cases, those losses are many times higher than someone who is not sweating on a regular basis. This is why the standard government guidelines for sodium consumption should be viewed cautiously by athletes who train a lot. It’s more than possible to lose the 2,300 mg of sodium recommended by the existing U.K. government guidelines in just one hour of exercise, if you’re sweating heavily and you’re sweating out lots of sodium.

What Happens When You Lose Too Much Sodium?

Your blood volume is gradually reduced as your sweat losses increase because sweat is drawn from your blood plasma. This increases the strain on your cardiovascular system, making it harder to pump blood to your skin (to cool you down) and to your working muscles. This obviously has a negative impact on your performance.

Other issues like a general feeling of fatigue, a loss of concentration and even muscle cramps can also be experienced if losses are allowed to go uncorrected for long enough. 

Up to a certain point, taking in plain water is enough to mitigate sweat losses. But, as those losses start to mount up, you need to replace sodium too to avoid your blood becoming diluted. This is a potentially disastrous condition called hyponatremia, which can certainly ruin your race.

How Much Sodium Do You Need?

Because sweat/sodium losses are so individual, any generic guidelines on the replacement of sodium and fluid should always viewed with suspicion. How much salt you lose in your sweat is genetically determined and doesn’t vary much at all, even given factors like diet and acclimation to a new environment. *Check out these general guidelines from the folks at Runner's World and why you may or may not want to invest in a "sweat test" to gain specific and individual results (aka a hydration strategy) that will definitely help you ace your next race. 

What About Other Electrolytes?

Your sweat only contains small amounts of potassium, calcium, and magnesium. It’s mostly made up of water and sodium. That’s why it tastes salty and you sometimes get those white, salty marks on your kit after a sweaty workout.

These other electrolytes do have a role to play but it’s sodium that’s crucial to staying properly hydrated and, because how much we lose in our sweat varies so wildly from athlete to athlete, it’s the electrolyte that needs more consideration than the others (unless you’ve got a specific deficiency in one of those).

So, if you’re looking for ways to improve your performance this Summer, optimizing your hydration strategy could be something to look at and I hope this helps.

And there you have it friends. Salt is the friend of every runner. So take the time to prepare for the summer days ahead by having a hydration strategy. You'll be so glad you did! And you'll really be smiling in November when you hit the start line of the Bass Pro or Dogwood Canyon events ready to go! Happy Running!

God Rescues Those who Love Him

“The LORD says, “I will rescue those who love me. I will protect those who trust in my name.” Psalm 91:14 NLT

lifted me out of the slimy pitout of the mud and

In a story titled “Injured Trail Runner Assisted from Wild River Trail” posted yesterday, the New Hampshire Fish and Game Department reported that On Saturday, June 22, 2024, at approximately 10:45a.m., NH Fish and Game was notified of an injured trail runner on the Wild River Trail in the town of Bean’s Purchase. The runner was identified as Phoebe Seltzer, 28, of North Conway, NH. While completing a run that involved multiple trails throughout the White Mountain National Forest, Seltzer sustained a leg injury and was unsure if she could make it out without assistance. The GPS coordinate placed Seltzer over five miles from the Wild River Campground. Conservation officers responded to the Wild River Road where, due to severe washouts of the road, officers had to utilize ATVs get around the washouts and access the Wild River Campground. While rescuers were responding, Seltzer was able to make it to the campground where she was met by the CO’s at approximately 2:30 p.m. She was transported back to the officer’s cruisers via ATV then given a courtesy ride back to her vehicle in Jackson where her hike began. Seltzer was an experienced trail runner and hiker and was well prepared for the outing. However, even the most experienced hikers can encounter unexpected situations…

And you know. as this story shows, even the most ‘experienced’ people can find themselves in precarious positions and in need of rescue. David was certainly no ‘amateur’ when it came to experiencing unexpected situations, trials, troubles, or injuries. The Bible tells us that this man, who loved God with his whole heart, experienced many hurts, upheavals, and hardships. But he also experienced the saving grace of God who says, “I will rescue those who love me. I will protect those who trust in my name.” Do you just love that or what? 

So if you’re in an unexpected situation today that has you anxious or afraid, take heart my friend. As David knew, God rescues all those who love Him—in His time and in His way. So look to the Lord and trust Him. 

Heavenly Father, thank You for your Word that has the power to lift us up when we are weary and burdened from the trials of this life. Lord, thank You for promising to rescue all those who love You and consider a relationship with You their highest priority. Help us to be people who seek You first. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

Be a Person Who Seeks After God’s Heart

“After removing Saul, He raised up David as their king and testified about him: ‘I have found David son of Jesse a man after My own heart; he will carry out My will in its entirety.’” Acts 13:22 ESV

In a sad story titled “Search crews find body of well-known Crim runner in Illinois River” published last week, it was reported that the expansive search for a Clio man who drowned Tuesday in the Illinois River ended with the discovery of his body Thursday. Authorities confirmed they found the body of 73-year-old Riley McLincha downstream from the LaGrange Lock and Dam structure on the Illinois River, where he went underwater and never resurfaced Tuesday… McLincha is well-known in the Flint area for "drubbling" through all 46 Crim Festival of Races in Flint dating back to the inception in 1977. Drubbling is a sport he invented that involves juggling and dribbling three basketballs.

And you know, when it comes to death, two things are certain. We will all die someday and we will all be “well-known” and remembered for something. Knowing that, each of us would all do well to follow the example of David—who lived his life in such a way that the Creator, Himself, described David as a man after His own heart, who would carry out His will in its entirety. Now this might have you wondering how a man who was also known for committing heinous sins like murder and adultery could be given such an honorable title. But you can be sure it’s because David was not only humble, but had absolute faith and trust in God, loved God’s laws and studied them, was thankful for all God had done in his life, and was deeply repentant when he strayed. How’s that for leaving a legacy? 

So let us follow the example of David my friend and obediently follow every command the Lord gives us. It certainly won’t mean that we will be perfect, but it will mean that we will seek, above all else, to be known as a person after God’s own heart both in this life and in the one to come. 

Heavenly Father, thank You for using David as a reminder that we will fail at times but that doesn’t mean we can’t get back up and find restoration with You. Cause us to seek You with our whole hearts Lord that we might be known as people after Your own heart. It’s in your precious name we pray Jesus. Amen.

Happy Running!

Encouragement Makes all the Difference

“For everyone has sinned; we all fall short of God’s glorious standard. Yet God, in his grace, freely makes us right in his sight. He did this through Christ Jesus when he freed us from the penalty for our sins.” Romans 3:23-24 NLT

In a story titled “Former WSU runner Paul Ryan almost hung up his spikes, but he’s still kicking toward his Olympic dream,” published yesterday, it was reported that Ryan will compete in the 1,500 meters at the U.S. Olympic Trials. This was something that almost didn't happen after Paul concluded a solid if not spectacular college career in 2021, making All-America after finishing eighth in his final 1,500 race in 3:40.5 at the NCAA championships, just off the Olympic Trials qualifying standard. If Ryan had his way, this ‘just off’ to meet the qualifying standard would have been the end of his professional running, but… At the urging of a friend, instead of hanging up his spikes and calling it a career, Ryan ran a couple of more races, and made the trials standard. Thanks to his friend’s encouragement, Ryan will be taking part in his second Olympic Trials on Friday, chasing Bernard Legat’s record – if only theoretically – and his own dreams of reaching the Trials finals and possibly claiming a spot on the Olympic team.

And you know, when it comes encouraging others, you and I would do well to look for ways to give support, confidence, and hope to our brothers and sisters who might also be on the verge of ‘hanging up their spikes’ because of their failure to reach God’s standard. You see, as the Bible clearly tells us, “we all fall short of God’s glorious standard,” but… we can inspire others to keep pressing on by sharing with them that, despite their shortcomings, we are all made right in God’s sight by the death and resurrection of Jesus Christ, which “freed us from the penalty of our sins.” 

So let us remember that encouragement has great power my friend. By our words, we can literally change the course of a person’s destiny by motivating them to follow their dreams of claiming the prize, despite their perceived lack of success. 

Heavenly Father, thank You for the encouragers in this world who remind us that failure to meet your standard is not the end of anyone’s story. Help us to be those people who inspire others to keep pressing on despite how far they feel they have fallen short by reminding them that Jesus loved them so much that He died for them. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

Boast Only in God

“Who then is Paul, and who is Apollos, but ministers through whom you believed, as the Lord gave to each one? I planted, Apollos watered, but God gave the increase.” 1 Corinthians 3:5-6 NKJV

In a story published yesterday by trailrunner magazine titled “UTMB Group Doubles UTMB Mont Blanc Prize Money,” it was reported that The UTMB World Series Finals in Chamonix, France will now carry a prize purse of almost $300,000 spread among top 10 women and men finishers in the three marquee races of the UTMB World Series championship week, the UTMB Group announced on June 18. This year’s UTMB Mont Blanc winners will now earn about $21,500, more than double the prize money Courtney Dauwalter and Jim Walmsley took home after winning the women’s and mens’s races last year… Given that only a handful of athletes worldwide make more than about $75,000 per year from shoe brand contracts, it seems as if the athletes will embrace the increases.

And you know, when it comes to working for increases, we would all do well to work even harder for those gains that have eternal value—following the example of Paul, who humbly worked alongside Apollos as God’s fellow worker, giving God the glory for bringing “the increase.” You see, Paul acknowledged that he planted the seed, and that Apollos watered the seed, but (most importantly) that the Lord grew the seed… something only He was able to do. Do you just love that or what? It’s this attitude that says, “Lord, I will humbly embrace and do whatever job you give me to aid the process of bringing about ‘the increase’ as long as You get the glory. Use me however you see fit.”

So let us be content with wherever God has placed us, knowing that we are co-laborers with Christ my friend. Let us view it as the honor that it is so that we, like Paul, will boast in nothing but the work of God. After all, He is the only One who can bring “the increase.”

Heavenly Father, we thank You for granting us the privilege and honor of being your co-workers. It’s a special right that we must never take for granted and one that should have us shouting for joy! Help us to work hard, remain humble, stay faithful, and always give you the glory for the increase. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

BASS PRO MIDWEEK MOTIVATION - Embrace Slow Running for a While

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 tomorrow. The first day of summer is happening! Which means the heat and humidity that’s been hit and miss the last few weeks is here to stay, at least until October anyway. Which also means that we have to take time to become accustomed to the changing weather if we want to survive another Midwest Summer. And you know what we must do during this acclimation period besides hydrate well and pray we don't die? Slow the pace down. 

Now if that has you screaming, "But Melissa, I hate running slow!" let me assure you that there are many benefits for purposely dialing it down a notch, at least for the time period it takes to acclimate. The main one being that it will keep you from being totally frustrated! This was something I was thinking about on Sunday while on my morning run before church. With an 11:00 a.m. service time start, my husband and I slept in an extra hour (as we normally do on Sundays) and got out just as the humidity was really beginning to rise. That hour made all the difference, let me tell you! Despite the effort I made to keep my "normal" pace, it just wasn't happening. But... because, as a longtime runner, I've finally learned to accept that this is the icky, sticky, inevitable start to every summer in the Ozarks, I slowed down, smiled, and then reluctantly "embraced the suck." And, as a longtime running coach, I've also learned that effective running isn't always done at our fastest paces. 

So, in an effort to help you navigate the next few weeks without getting totally frustrated (a little annoyance is to be expected), I've listed 6 benefits of slow running per the experts at Runner's World that I hope will have you smiling despite the balmy temps.  

Before we dig into its perks though, let’s first get clear on what constitutes “slow running” which will be different for everyone. Basically, it’s any run in which your heart rate is at or below about 70 percent of your maximum heart rate, South Carolina-based exercise physiologist Heather Hart, C.S.C.S., certified run coach and founder of Hart Strength and Endurance Coaching explained. This is typically considered zone 1 or zone 2 training.

You don’t have to track your heart rate to know if your run meets the criteria for “easy,” though. A simpler method is to tune into your own sense of what feels “easy” and what feels “hard” using the rate of perceived exertion scale (RPE). Imagine a scale of 0 to 10 where zero is no exertion at all and 10 is all-out work—an easy run should fall between a 4 and a 6, says Hart. 

Another way to monitor whether you’re striding easy enough: Try holding a conversation. If you’re able to chat without gasping, then you’re likely nailing slow running, Hart says.

“My rule of thumb is that if an athlete [questions] am I running too fast?, then they probably are,” Hart explains. In fact, slow running is probably slower than you think. With that being said, check out these six advantages we can gain by embracing a slow pace: 

1. Higher Lactate Threshold

It’s logical to think the only way to get better at running fast is to, well, run fast. But dedicating time to slow running can actually provide a physiological benefit that improves your ability to pick up the pace.

Here’s why: Slow running increases the density of your mitochondria, the little organelles in cells that help metabolize lactate, a byproduct of glycolysis or the process of turning food into fuel for exercise.

There’s an association between the onset of fatigue while exercising and elevated levels of circulating lactate, Janet Hamilton, C.S.C.S., exercise physiologist and coach with Running Strong in Atlanta tells Runner’s World. “That’s known as the lactate threshold,” she says. “You get more lactate production than you have consumption.”

Boosting your mitochondrial density with slow running means you can increase your lactate threshold even during hard efforts, Hart explains. Instead of hitting your lactate threshold (and thus fatiguing out) at, say, a 9-minute mile pace, you may be able to push, say, an 8-minute mile pace. In other words, “you can run faster,” without running out of gas as quickly, Hamilton explains.

2. Reduce Your Chances of Hitting a Wall

While runners rely on fast-twitch muscle fibers for speed work, there’s a subtype of fast-twitch fibers that are somewhat convertible—they can utilize fuel aerobically as well as anaerobically. That means you can strengthen them through high-intensity efforts or by doing long, slow aerobic runs, Hamilton explains.

During a long, slow run, when the slow-twitch fibers start to tire, your body recruits some of the convertible fast-twitch fibers to help out. Do this enough and you are training these fibers to pitch in more reliably. This can help you run longer without getting as fatigued.

Mitochondria also plays a role here, because aside from gobbling up lactate, it metabolizes fat. When running, your body primarily relies on glycogen (the stored form of glucose or sugar) in your muscles for fuel. Because you only have a limited supply of glycogen, that plan works well until it doesn’t. Any runner who has bonked during a distance race knows how awful this crash can feel.
As a backup, though, your body has an almost unlimited supply of intramuscular triglyceride, also known as fat. Training your muscles to more efficiently burn fat for fuel, as you do with long, easy runs, will decrease the likelihood of hitting the wall, Hamilton explains.

3. Happier Running

Though there are some folks who genuinely love running all out, for a lot of athletes, “speed work is hard,” says Hamilton. Not only can fast running be uncomfortable and demand a lot of focus, it can physically stress your body, she explains. And surprise, surprise: Physical stress can impact your mental health, too, says Hart.

Easy running, by contrast, “is a nice way to let running be a stress reliever instead of a stress producer,” Hamilton says. Indeed, Hart finds that low-intensity workouts provide a chill space where you can simply enjoy running for what it is without worrying about hitting certain paces. “You can stop and smell the roses,” she says.

And if you’re a beginner still trying to build a consistent run routine, finding this type of joy in the activity can make you more likely to stick with it. Case-in-point: A 2015 study involving 41 people concluded that experiencing more positive feelings during a training session improved participants’ adherence to their exercise program.

4. Improved Recovery

Running hard all the time can result in cumulative fatigue, which ultimately affects performance in all your workouts, Hart explains. So regularly slotting slow runs into your schedule can help facilitate recovery and conserve energy so that when it is time for a speed workout, you’re able to run at a high level and hit your target paces. As Hart puts it: “It’s super important to keep those easy days easy so that the hard days can be hard.”

Along those lines, a lot of people don’t realize the adaptations we make from intense training occur during the recovery period following a workout—and not during workouts themselves, Hart explains. By taking it easy after hard and fast runs, you will reap the full gains of those workouts.

5. Decreased Risk of Injury

Fast running places more strain on your feet and lower legs than easy running, and research suggests a link between logging speedy paces—especially when you’re not ready for speed—and potentially higher risk of certain injuries, like plantar fasciitis, Achilles tendinitis, and calf strains. Embracing slow running allows you to increase the percentage of your total weekly mileage while minimizing the amount of stress you’re placing on your body and reducing your overall injury risk, Hart explains.Ultimately, this can translate to better performance. As Hamilton puts it: “The only way to get faster in your races is to train well, and the only way to train well is to stay healthy.”

6. Stronger Mind-Body Connection

Routinely alternating between hard and easy runs will encourage you to tune into your body and its relationship with different exertion levels. And this mindfulness can benefit you in a race scenario, Hart says.

It will give you an understanding of how hard you’re working at a given pace and whether or not you should pick up, slow down, or maintain the pace, she explains. Instead of blindly following a pacing plan that may or may not be right for you on a given day, you’ll be able to adapt in real-time to how your body is actually feeling, thus becoming a more strategic competitor.

So there you have it friends. The start of summer is hard for every runner. But it doesn’t have to leave us frustrated when we remember that the time period it takes to acclimate is short. Knowing that, take the next few weeks to slow down and count your blessings. Is it hot? Yes. Will it get hotter? Of course! But we can still run! Maybe slower for a while, but we are still moving. And for that we should smile and press on! After all, summer training produces fall PRs and the Bass Pro Fitness Series of events will be here before we know it. Hope that makes you smile! 

Happy Running!

Your Foolishness is Not God’s Fault

“People ruin their lives by their own foolishness and then are angry at the LORD.” Proverbs 19:3 NLT

In a story published yesterday titled “Instant karma for ‘British’ parkour runner as he damages ancient building and then crashes to the ground,” the Daily Mail posted a video of “ the moment a parkour runner faced instant karma after he damaged a UNESCO World Heritage Site building in Italy during a rooftop jump gone terribly wrong. The unidentified free runner destroyed part of a wall in the ancient city of Matera after he landed on masonry attached to the building, before crashing to the ground and grabbing his ankle in agony. In the video, which emerged on social media on June 12, everyone appears to be speaking in English accents, with the injured man crying out: “Oh no!” as onlookers asked if he was okay. Yikes right? 

And you know, while there’s no such thing as karma, there are consequences to our ill-thought out actions—consequences of which we are solely responsible for. Amazingly enough though, many people “ruin their lives by their own foolishness and then are angry at the LORD.” Allen Ross explains the phenomena this way, “Fools will try to blame God when they ruin their lives…The fool is not willing to accept failure as his own. And Charles Bridges explained the occurrence this way, “ Such is the pride and blasphemy of a proud spirit. The criminal blames the judge for his righteous sentence.”

So be sure to take responsibility when you face the repercussions of acting foolish my friend. Choose to own your mistakes and to learn from them. Repent of any wrongdoing then, so that you will avoid the trap of blaming God and being angry at Him for something He had no part in. 

Heavenly Father, thank You for clearly telling us that only a fool blames You for the consequences of his or her foolish actions. To avoid that folly that leads to ruin, help us to keep our eyes on You and to follow only where You lead Lord. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

Avoid the Slippery Slope of Sin

“I have kept my feet from every evil path so that I might obey your word.” Psalm 119:101 NIV

In a sad story published by CNN Sports over the weekend, it was reported that A runner has died while participating in the Ultra Trail of Haut-Giffre (UTHG) competition on Saturday, organizers said in a statement, amid rough weather conditions in the area.“It is with great sadness that we announce that UTHG has just learned of a tragic event with the accidental death of a racer,” organizers said. “All our thoughts are with the victim’s family and relatives,” the statement added. The runner was not identified in the statement and organizers said first responders provided aid while awaiting transport… The incident involved four runners who fell off a trail due to a slippery track, the local prosecutor told CNN affiliate BFMTV on Saturday. The four runners fell “in a mountainous area made slippery by the weather,” Bonneville public prosecutor Karline Bouisset told BFMTV.

And you know, as tragic as this story is, it serves as a reminder of the dangers of walking on slippery tracks. You see, venturing onto the slippery slope of sin will never end well for anyone because the series of actions that a wrongful glance or a wicked thought puts into place will lead to a person’s spiritual downfall, and even their spiritual death if the sin is not immediately repented of. Which is the very reason King David, who knew how quickly things could spiral out of control after he committed adultery with Bathsheba, vowed to keep his feet from every evil path so that he would obey God’s Word and commandments, thus avoiding stepping onto the slippery slope of sin and reaping the consequences from it. 

So be careful where you allow your feet to travel my friend. The road ahead might appear to be safe, but if you let your guard down (even for a moment) and take your eyes off Christ, you can set into motion a series of events that will lead to your spiritual demise. 

Heavenly Father, thank You for your Word that not only tells us how to live but gives us living examples of what happens when a person goes down the slippery slope of sin, and shows us how quickly it can happen. Lord, help us to seek You through prayer, mediation and Bible study each and every day, and to stay in fellowship with fellow believers, so that we can stay off every evil path. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

Practice Safety Measures

“They will be paid back with harm for the harm they have done. Their idea of pleasure is to carouse in broad daylight. They are blots and blemishes, reveling in their pleasures while they feast with you.” 2 Peter 2:13 NIV

In another disturbing story published last week by CBS NEWS TEXAS titled, "Runner sexually assaulted at White Rock Lake Trail in Dallas", it was reported that The Dallas Police Department (DPD) is searching for a man who attacked a woman running at the White Rock Lake Trail in the middle of the day. Police say the victim was running at the trail when she was attacked from behind and sexually assaulted by an unknown suspect around noon on Thursday, May 30. DPD has created a composite sketch of the suspect to share with the public. The suspect is described as a skinny white male, with a small belly, clean-cut red hair and a beard. He is approximately 5'5" and was last seen wearing a blue crew neck shirt. Police say he may have scratches on his face and body. Investigators ask that anyone with information about this incident, or anyone that sees someone matching the suspect description to call 911. Dallas Police encourage the public to "practice good safety measures" including paying attention to surroundings, going out with another person and staying in well-lit areas at night.

And you know, when it comes to having the audacity to commit evil in the middle of the day, the Bible tells us that there are false teachers and prophets among us who want nothing more than to infiltrate the church and lead people astray. In fact, they are so intent on doing harm to the Kingdom that they will secretly introduce destructive heresies, even denying the sovereign Lord who bought them—all the while reveling in the pleasure they derive from carousing in broad daylight as they sit down to break bread with us. But you can be sure, “They will be paid back with harm for the harm they have done.” This is the fate of every person who preaches any message contrary to the Truth. 

So, let us be on our guard and heed the warning of the Dallas PD to “practice good safety measures” by knowing the Word, staying alert, testing the spirits, and fellowshipping only with true believers. This is the only way to ensure that we won’t be deceived in a world that is getting darker and more dangerous every day my friend. After all, we must be found dressed and ready for service with our lamps burning. 

Heavenly Father, thank You for giving us the Word so that we won’t be duped by false teachers and prophets. Help us to truly understand how important it is to be reading and studying our Bibles each and every day so we can be armored up like good soldiers in the army of God and approved workers ready to bring in the harvest. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

Celebrate your Heavenly Father

“Take my yoke upon you. Let me teach you, because I am humble and gentle at heart, and you will find rest for your souls.” Matthew 11:29 NLT

As I opened up an email from Runner’s World yesterday titled, “100+ Last-Minute Father's Day Gift Ideas That'll Still Arrive on Time,” I couldn’t help but shake my head. Father’s Day for me (and countless other people around the world) is not a day I look forward to. It’s not because I don’t have an earthly father (we all have one of those), but that I have one that didn’t fulfill the role a godly father is called to fill… to love his family, to lead his family, to provide for his family (more than just child support), to impart wisdom to his family, to provide correction to his children, and to demonstrate forgiveness and tenderness among other things. Thus, as you can imagine, this is a holiday I might have skipped celebrating altogether had it not been for having a Heavenly Father who loves me and was and is all the things my earthly father was not. 

Sadly, there will be millions of children and adults around the world this Sunday who are struggling or still struggle from the effects of either having no father or having one that was abusive, angry, disparaging, callous, cold, uncaring, or emotionally absent. Which makes it the best time to share with them the message that where their earthly father fell short, their Heavenly Father did not. And the day is a cause for celebration because every believer has a Father in heaven who is gentle with them and helps their souls find rest. Furthermore, He is a Father who can teach us how to leave behind the “yoke” of disappointment and depression the lack of an earthly father might have left and move on to a new life in which we are confident that we are loved, and ready to press on to a brighter future with the One who has promised to never leave us nor forsake us. 

So, if this resonates with you today and has you feeling a bit sad, take heart my friend. You have a Father in heaven that loves you more than you could ever think or even imagine—so much so that He wants to be your Father both now and for eternity. And He wants to bind the wounds your earthly father left and heal your broken heart. Will you let Him? 

Heavenly Father, we thank You for being the Father that has never left our side. Lord, help us to understand that we are worthy of your love, regardless of how our earthly fathers made us feel. Help us to heal from our pasts and to move on in the knowledge that we fearfully and wonderfully made by a God who loves us so much that He would send His one and only Son to walk among us and then to die for our sins so that we could spend eternity with You. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

BASS PRO MIDWEEK MOTIVATION - Make Efforts to Walk More

Hello runner friends!

Welcome back to the Bass Pro Fitness Series

MIDWEEK M😊TIVATI😊N blog!

Now let's get started by talking about National Aquarium Month (which is this month) and an article Runners' World posted a few years ago titled, "Why all runners should be walking more." What do these two things have in common you might ask? Well... the participants of the CMC Recycling 5k Run/Walk that will take place this November (in conjunction with the Bass Pro Marathon and Half) will finish in front of the world-famous Wonders of Wildlife National Museum & Aquarium and receive an awesome medal for doing so. And since light walking has been shown to help with recovery by promoting blood circulation, which is essential for transporting nutrients and oxygen to the muscles, thus aiding in faster recovery from muscle soreness and injury, Aquariums and running just go together. Don't you think? 

So, when you're planning for the Bass Pro Marathon Weekend, be sure to book a visit to the greatest aquarium in the Midwest. You'll be so glad you did! And bring the family! Walking is good for everyone. Additionally, walking around an aquarium is extra good as viewing live fish has been proven to improve perception of mood, relaxation, and anxiety.

With that being said, never underestimate the power of adding walking into your training schedule as well– and not just as a mid-run break. ‘Going for a “pure walk” – no running at all – allows our bodies to make small adaptations that strengthen our feet, knees and hips. And can do wonders for us mentally! Furthermore, long, brisk walks can help boost our endurance and give our joints and muscles a break, which can eliminate the aches and pains caused by running. Here are Jeff Galloway’s tips (per the RW article) on how to add walks to your routine:

1. Give thought to your form

Most people find an upright posture to be the most comfortable and natural way of walking. Take short steps to avoid overstriding, which can cause aches and pains in your legs, feet and hips. Keep your feet low to the ground and step lightly.

2. Speed things up

Walking on your non-run days is an efficient way of burning fat and increasing blood flow to aid recovery. On cross-training days, walk for 30-60 minutes continuously or do five- to 10-minute segments throughout the day. Keep the pace quick, but not so demanding you’d struggle to hold a conversation.

3. Walk on a run day

When you’re substituting a walk for a run, take the number of minutes you would have run and double it. So, if you were going to do 30 minutes of running, walk for 60 minutes. You don’t have to complete the workout all at once – you can break it into two: going out in the morning, say, then again in the evening.

4. Take the scenic route

The more varied your route, the better workout you’ll get. If weather permits, walk a few hills or do several reps of stairs. When it’s too cold or wet outside, stairwells are great venues for exercise. Try to do a few flights a day, several times when possible, to build your leg strength.

5. Look at your gait

Far more than just something to do as cross-training, the way you walk may reveal problems in your running gait. If you're always getting injured, take a look at how you walk and address these common problems.

So there you have it friends. Those are some great reasons to schedule walks into your training schedule and to find a place to walk around on Marathon Weekend. I've been to the Wonders of Wildlife Aquarium and I can't wait to go back. Hope to see you there! Meanwhile, keep up with your training (which should include a lot of walking). Race day will be here before we know it. Happy Running!

Everyone will have a Change of Address

“Jesus said to her, “I am the resurrection and the life. Whoever believes in me, though he die, yet shall he live, and everyone who lives and believes in me shall never die. Do you believe this?’” John 11:25-26

In a story titled “Runner dies during charity half-marathon” published by BBC News on Sunday, it was reported that A runner taking part in a half-marathon for charity has collapsed and died during the race. He had been taking part in the annual Southend Half Marathon in Shoeburyness, Essex. The East of England Ambulance Service Trust (EEAST) confirmed it was called out to the event just before 11:00 BST after receiving reports of a medical emergency on Mess Road. “Two ambulances, an ambulance officer vehicle, a rapid response vehicle and the Essex and Herts Air Ambulance were sent to the scene," it said. "Sadly, despite the best efforts of medical crews, an adult man was pronounced dead at the scene.” In a statement, the charity said the deceased man's family had been informed. "It is with immense sadness that we can confirm a runner who took part in the Southend Half Marathon has died," it said. "The male runner collapsed on the route and treatment was given immediately. "Our thoughts and sincere condolences are with his family and friends at this incredibly sad time. "We know this is very upsetting news for the whole running community and our thoughts are with all those affected."

And you know, while it can be “upsetting news” to learn about the death of a loved one, there’s no reason for gloom if the person who died was a believer in Jesus Christ. You see, to comfort Martha after the death of her brother, Lazarus, Jesus said to her “I am the resurrection and the life. Whoever believes in me, though he die, yet shall he live, and everyone who lives and believes in me shall never die.” That means, as Charles Spurgeon explained, “Those that believe in Jesus Christ appear to die, but yet they live. They are not in the grave, they are forever with the Lord. They are not unconscious they are with their Lord in Paradise. Death cannot kill a believer, it can only usher him into a freer form of life.” Therefore, death is not the end! It’s merely gives believers a change of address. Is that comforting or what? 

So, if you have not accepted Jesus as your Savior, don’t put it off any longer my friend. As this story shows, we aren’t promised tomorrow. But we are promised eternal life with Jesus by choosing to believe in Him now. And that’s the best news there could ever be!

Heavenly Father, thank You for reminding us that death is not the end. Everyone who dies will have an immediate change of address… believers will spend eternal life in heaven, and nonbelievers will be condemned to eternal life in hell. Help us to truly understand this so that we would choose to follow You now and urge others to do the same. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

Only Jesus can give Lasting Peace

“Be anxious for nothing, but in everything, by prayer and petition, with thanksgiving, present your requests to God. And the peace of God, which surpasses all understanding, will guard your hearts and your minds in Christ Jesus.” Philippians 4:6-7 BSB

In a story titled “Runners are traveling 10k miles around the U.S. and Canada for the Peace Run” published Friday, it was reported that Runners are traveling 10,000 miles around the United States and Canada spreading a message of peace… Nine people are participating in the U.S. relay this year. Runners on the men's team told KSBY News that two people run at all times and switch off every two miles, while two other people drive in a van… As they switch off running, they pass a torch to each other. “The flame is the yearning aspiration of peace, love, and happiness in our lives and the world,” Salil Wilson, executive director, Sri Chinmoy Oneness Peace Run said… Dedicated teammates will travel up the west coast to Canada and then finish in New York. “The message of the peace run is that peace begins in the heart of each person and you're never too small to make a difference,” Wilson said.

And you know, when it comes to having true and lasting peace and happiness, the Bible tells us that “the peace of God, which surpasses all understanding” can only be found in Jesus Christ. Yet so many people are looking for this state of tranquility in the things of this world… a pursuit that leaves them empty because the “state” of the world is always changing. You see, worldly peace is a calmness that comes from the absence of chaos and/or conflict. But God’s peace—which guards, watches over, and protects our hearts and minds—is a state of tranquility in the midst of chaos and conflict because it is based on our relationship with Jesus. And since Jesus never changes nor do His promises, believers can experience soundness of mind, calmness of heart, and serenity of the soul no matter what the “state” of the world is around them. 

So, if you find yourself in a state of anxiety today, don’t stay there for another minute my friend. Claim the peace Jesus can give by presenting your requests to Him through prayer and petition. You’ll be so glad you did!

Heavenly Father, thank You for the promise of peace You give to all these who have placed their trust in You. Help us to come to You with our worries, fears and anxious thoughts through prayer Lord so that You can replace them with the peace that only You can give. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

Those who Plot Evil Will be Exposed

“They lie awake at night, hatching sinful plots. Their actions are never good. They make no attempt to turn from evil.” Psalm 36:4 NLT

In a story titled, "Kipruto banned for 6 years in doping case" published yesterday, it was reported that Kenyan runner Rhonex Kipruto has been stripped of his world record in men’s 10-kilometer road racing and banned for six years in a doping case. A disciplinary panel ruled that abnormalities in Kipruto’s blood samples pointed to “a deliberate and sophisticated doping regime” and Kipruto likely had help from unknown third parties. At the time, he was aiming to qualify for the last Summer Olympics in Tokyo. The panel imposed a six-year ban because of what it deemed the “aggravating circumstances” in the case, up from a standard four-year doping ban. Kipruto was disqualified from all of his results since September 2018, meaning he loses a world championship bronze medal in the 10,000 meters from 2019 and his 10k road record from 2020. That record is set to pass to Ethiopian runner Berihu Aregawi. He ran 26 minutes, 33 seconds in the 10k last year, nine seconds slower than Kipruto’s time.... It is the latest in a long series of doping cases involving Kenyan distance runners. 

And you know, when it comes to finding help to devise a “deliberate and sophisticated” evil regime intent on deceit, it’s pretty clear that there’s no shortage of sinful people willing to cheat or to help others cheat because “there is no fear of God before their eyes.” These people are so hell bent on doing wrong that they even “lie awake at night, hatching sinful plots,” convinced that they will never face punishment for their actions. But, as this story shows and the Bible tells us, “The wicked will not go unpunished” forever “but those who are righteous will go free.”

So, no matter how tempting and easy (because of the help of others) it might be to cheat, don’t do it my friend. There’s nothing you and I can do in the dark that won’t eventually be brought to light and there’s no reward we can ever gain by deceit that’s worth sacrificing our integrity and ruining our witness. 

Heavenly Father, help us to always remain humble so that we would not seek to gain fame or fortune by cheating. Knowing how much disobedience discovered tarnishes our witness, help us to be people of integrity especially when no one else is looking. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

Sincere Love Will Expose Evil

“Love must be sincere. Hate what is evil; cling to what is good.” Romans 12:9 NIV 

In a story titled “Transgender athlete complains about lack of sportsmanship from fellow runners after winning girls state title” published by Fox Sports yesterday, it was reported that Veronica Garcia, a transgender high school athlete in Washington who won the state championship in the girls 400-meter race last month, complained about the lack of "sportsmanship" shown after winning the race and receiving a medal for it. Garcia, of East Valley High School, ran the race in 55.75 seconds, which was one second better than the second-place finisher's time of 56.75, according to the Pacific Northwest Track and Field Officials' track scoreboard. However, Garcia told The Spokesman-Review the lack of a congratulations from other runners at the meet "somewhat hurt." "I guess maybe I expected sportsmanship because I was cheering the rest of them on when they were called. So I guess I expected to get that reciprocated," Garcia told the paper. "But I didn’t get that.”… The Washington Interscholastic Activities Association (WIAA) allows transgender athletes to compete against the sex they identify as.

And you know, when it comes to showing sportsmanship or, as defined, behavior and attitudes that show respect for the rules of a game and for the other players, we would do well to remember that as Christians we are not to applaud those who break the rules of the game, regardless of how any “association” tries to change those rules. In fact, we are commanded to “hate what is evil” and “cling to what is good.” Which means we are to hate what God hates and love what God loves. Because of that then, we cannot tolerate what society says is true—that a boy is a girl and can compete in girls sports just because he dresses like a girl and “identifies” as female—-at the expense of what God says is true. Furthermore, we aren’t to condone this behavior in any way, shape or form but are to show the type of “sincere” love that points out evil in an attempt to save a person from their sin and its consequences. Worldly love, on the other hand, does just the opposite and will lead people straight to hell. 

So, in a world where good is being called evil and evil is being called good increasingly more each day, let us be unafraid to speak the truth my friend. To do anything else would be to condone the behavior and allow it to continue… something that has devastating consequences for everyone involved. 

Heavenly Father, thank You for reminding us that neutrality is never an option for a believer. Good is good and evil is evil with no exception. Knowing this, help us to be bold in our actions and sincere in our love for others so that we would speak truth when we are called to no matter the consequences. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

BASS PRO MIDWEEK MOTIVATION - Consider Running Back to Back Races

Hello runner friends!
Welcome back to the Bass Pro Fitness Series
MIDWEEK M😊TIVATI😊N blog!

Now let's get started by talking about something you might be considering this fall... back to back races. But first, let's examine the definition of back to back running. Many runners will say that it's running two long runs on consecutive days, running a certain distance in the morning and then another set distance that night, running two races in one week, completing two or more marathons in a month, or completing two long distances on back to back weekends. Whatever your definition is of it though, one thing is certain. It can be daunting to think about. Especially for new runners. But it can also be exciting to know that it can be done! I know this from first hand experience and want to encourage you to step out of your comfort zone and try it. I'm so glad I did more than a decade ago because I can now enjoy the Bass Pro Marathon Weekend and the Dogwood Canyon Trail Runs weekend as fully as anyone can! 

So here's how the progression went. I ran my first Bass Pro Marathon in 2008 and ventured into trail running in 2010 by running the Dogwood Canyon 15k with a friend (dressed as ladybugs). To say I was immediately hooked on the complete Fitness Series would be a serious understatement! I soon ran the marathon AND the Dogwood 50k and then the marathon AND the 50k/15k. See the progression? Since that time, participating in the Bass Pro Marathon and the Dogwood Challenge is just a given. These are my favorite races of all time!

So, if this has your wheels spinning thinking, "Hmmmm... I'd like to try the Dogwood Challenge, " or "Doing the Bass Pro Half Marathon and the 25k sounds doable," then check out these tips from Runner's World below (*with my two cents thrown in of course) to complete those back to back Bass Pro runs this fall:

3 Keys to Successful Back-to-Back Race Training

There are three considerations you need to keep in mind when raining for back-to-back races versus one long race: 1. Total time on your feet. 2. Tired legs. 3. Differing conditions, distances, and changes in motivation and mood. It’s likely your first race, for example, will have different weather than your last, plus, who of us wakes up each morning with the same motivation to run?

1. Focus on Total Time

You can plan for any of your back-to-back races to be your fastest, but whatever you do, you need to train for your longest race and your total race time, Andrea Dell, RRCA-certified running coach in Charlotte, North Carolina, who has trained people for half marathons, marathons, and 100-milers, tells Runner’s World.

In fact, back-to-back race training plans typically include long runs that go farther than your farthest race distance. For example, my longest training run was 11 miles even though my longest single race distance was 10 miles. This helps to insure that your body can handle the full mileage of race weekend.

“One thing you have to get used to for back-to-back races is just the time on your feet,” Chris Twiggs, national training program director of Galloway Training, tells Runner’s World. The Galloway training plan, for example, included a few weeks with four consecutive days of running various distances before taking a rest day.

In most other ways, your back-to-back race plan will be similar to single-race plans. You should still vary your training runs, say all the coaches. That means incorporating different efforts and types of runs, such as fartlek, tempo, and intervals, says Bennett, all of which help you get faster and more efficient.

While most of your runs should be easy and in zone 2, intensity challenges get runners used to being uncomfortable. “I also use workouts like progression runs to teach patience which is very important on race day,” Dell explains. During a progression run, you start with your a lower intensity pace and work your way up to harder efforts. This helps runners learn to control pacing so that they don’t get caught up in the surge at the beginning and then hit the wall halfway during the race—which can also be beneficial when running multiple races in a weekend.

2. Learn to Run on Tired Legs

Typically, when you have tired legs when training for a race, you might take an extra rest day, Mitch Strong, New York Road Runners Striders coach tells Runner’s World, but that’s not what you’ll want to do during your back-to-back events, nor during your training for them. Instead, Strong says, when running on tired legs, start your runs slowly to give your muscles a chance to warm up. Do the same thing during your races.

Because of the lack of a day off between runs, it’s especially important during back-to-back race training to learn how to take care of your whole body and mind as best as you can, Nike Running global head coach, Chris Bennett tells Runner’s World.

“Remember, races not only fatigue you physically, they also fatigue you emotionally and mindfully,” Bennett says. “Figure out how you best recover mindfully and emotionally, too, and bring those recovery techniques with you to the races.”

Just as you likely keep a training log, try to also keep track of different recovery strategies to find the habits that help you the most. “I recover best when I’m laughing, having a good time, and not overthinking things. So I’m going to make sure that I either have people around me that make me laugh and relax or I’m setting up situations where I know I’m going to be smiling and not focusing on the race,” Bennett says.

Over the course of your training, experiment with the full spectrum of recovery tools, such as foam rolling, stretching, or massage, to find out what helps you feel best after a run. Be sure you have the postrun snacks that help replenish your energy and get you ready for your next race, too.

3. Accept Wavering Motivation and Mood

Speaking of what works best for you, understand that over the course of any given three or four days, your mood is going to have its own rhythm. Plan for this, says Bennett. “You probably will feel unmotivated,” he says. “You’re trying to race three or four days in a row—that’s exhausting! So plan for it.”

Remember, he adds, struggling is not a sign of failure. Struggling is a sign of successfully not giving up. When you struggle, you are on the right path. In some ways, the challenge of back-to-back races is mostly in your attitude, not your pace.

Finally, know that, yes, you are taking part in one event, but it involves multiple races, and that means multiple days of gear and fuel. This is especially true because with multiple race days, you will also experience varying weather and race conditions. So, during training try a variety of run outfits and shoes, not to mention gels, snacks, and water bottles. It’s a lot to consider, and it will serve you to take notes and keep track of everything you need for each distance.

4 Strategies for Conquering Back-to-Back Races

1. Have a Plan A, B, and C

“Start with asking yourself how you want to run the final race,” says Bennett. “Because if you work backward, you can best plan for the whole experience and what demands you can place on yourself early to make sure you have the best chance to do what you want to do later.”

Dell likes to remind runners that on any given day, our bodies deal differently with all the stimuli around us, including sleep, weather, and soreness. “When running multiple days in a row, these elements can all add up,” Dell explains. “Some days we feel strong and energetic, other days we feel cranky and not in the mood.” This is why back-to-back races are more likely to need a back-up plan. “Remember, there are no guarantees of success on the other side of any starting line. That’s where the excitement and butterflies come from the unknown that awaits you,” Bennett says. “Training and race plans are really just about trying to give yourself the best chance to succeed.”

To make sure you aren’t overly disappointed by an unexpected scenario, map out a few potential goals and strategies for the weekend so that you are prepared, not disappointed. For example, maybe you have one plan in which you PR during an early race, but take it easy during the middle race so that you have strength for the final run. Or, you could have a second plan in which you run at a steady pace for all three races, simply adjusting your paces for the distances. Finally, you could wake up on day one and say, “you know what? I’m just going to enjoy each race and take whatever comes and do my best.” Just showing up and running is an accomplishment.

2. Minimize Your Between-Race Activities

Dell once coached a runner who had a great 5K on the first day of a back-to-back race series, then wore recovery flip flops all through the Magic Kingdom and, “the next day, her legs were killing her.” If you don't train for all these extra steps, your legs will feel it the next day.

That’s why you need to use time in the day between races to recover. Limit time on your feet during this down time, and focus on recovery practices like foam rolling and stretching. Then, save adventures for after all your races.

Likewise, avoid tacking on the shorter race at the last minute, a common scenario for runners who want to do a marathon or half. They train for months and just assume that it won’t be a big deal to tackle a shorter distance, such as a 5K, on the day before the race, but you may not come to your marathon as energetically as you might have. “Even walking the shorter races will cost you some energy that you might wish you had on marathon day,” says Twiggs.

3. Pick One Goal Race

If you plan to take part in back-to-back races, pick one distance as your goal race—the one in which you want to run your best and maybe score your best time. It’s likely you will make that your longest race, but that’s not always the best strategy, says Dell. “After two days on your feet, you might be tired on your third day,” she says. “If you want to PR, you might pick the first or middle race for that goal.”

*The Dogwood 50k is my goal race so I'm thankful that it's on Saturday of the Dogwood Canyon weekend. I use Sunday's 15k as my reward race and allow myself the time to take in the beauty of the nature park while counting my blessings. And since the marathon is the weekend before the 50k, I know I can give the 26.2 mile race my all and still have time to rest and recoup for the next round of running. 

4. Keep Your Postrace Goals in Mind

Finally, remember that life and running go on after big challenges. Before pushing yourself through that last race, make sure you listen to your body, says Dell. “You’re doing this for fun. You don’t want to leave your last race feeling like you ran yourself into the ground,” she says.

Handling fatigue is why you may have to adjust your race paces throughout the entire weekend from what your single-race pace would be, Twiggs says. If you have a typical half marathon pace, but are running a 5K and 10K before that, your speed will likely slow for each of those events. “Your goal is simply to finish each run with strength,” he explains, which is precisely why Twiggs, who paces marathons and competes in ultras, utilizes the run/walk method. The short planned walks during races decreases the likelihood of exhaustion at the end of an event.

So there you have it friends. Back to back runs can be done by anyone willing to train for them. So don't be afraid to step outside of your comfort zone and attempt them. You might, like me, find that you love the extra challenge or you might find yourself overwhelmed and hang it up. But you won't know until you try, right? So get signed up for the Bass Pro Marathon/Half weekend and the Dogwood Canyon weekend today and let the training begin! Happy Running!