Serve God in Every Season

“The glory of the young is their strength; the gray hair of experience is the splendor of the old.” Proverbs 20:29 NLT

In a story published by abc Newsom Wednesday, the writer said: Gray-haired Olympians are usually found in sports like sailing, shooting, and equestrian. Not on the track. Irish sprinter Thomas Barr is an exception. Having turned gray prematurely in his late teens, the now 32-year-old Barr hardly pays much attention to his hair color these days. Others do, though. After Barr ran the third leg of Ireland’s winning 4x400-meter mixed relay at the European Championships in June — the country’s first gold at Euros in more than a quarter century — competitors made references to his hair color when they came up to congratulate him. “When they were saying, ‘Well done,’ they were saying that I’m the golden oldie. And I like that one,” Barr told The Associated Press in an interview after the relay in Rome. “I started turning gray when I was probably 18 or 19. I’ve been asked why I haven’t dyed it. But I’m probably just too lazy to even do that.”

And you know, in a world that seems to value youth more than old age, it’s no wonder that Thomas was asked why he hadn’t dyed his hair to appear younger. Thankfully, the Bible reminds us that every person will have a season of youth and a season of old age—and both are of equal value and importance. David Guzik explains it this way, “God has so designed human development that young men excel in physical strength, and this is a glory to them. It is wise and suitable for young men to take on tasks that fit this glory. The splendor of old men is their gray head: What the old men lack in physical strength, they should make up for in wisdom that is appropriate for those who have a gray head.” 

So whatever season you’re in, rejoice my friend. God has a special job for you at every age. Serve God with all your strength when you’re young and then use the wisdom gained from your life experiences to serve Him when you’re old. 

Heavenly Father, thank You for reminding us that service to You looks different at every age. If we are old, help us to mentor the next generation to pass on our wisdom to benefit the church. And if we are young, put us into position to use our strength to build up the church. Remind us that we never retire from service, we only transition into a new job. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

BASS PRO MIDWEEK MOTIVATION - Practice Gratitude While You Can

Hello runner friends!

Welcome back to the Bass Pro Fitness Series

MIDWEEK M😊TIVATI😊N blog!

Now let's get started by talking about gratitude. This is a subject we've talked about before, since it helps us reach the finish line, but one that definitely bears repeating since it's so easy to take the good things in life (like the day we're given and the ability to run) for granted. 

That was something I was thinking about yesterday as I prepared to finish up my early morning run (while contemplating what to write for the BP blog) with some speed work at the quaint and quiet cemetery a few miles from my home. As I neared the graveyard, I noticed a large unleashed dog leisurely meandering around which caused me to slow down to discern whether the canine was aggressive (he wasn't). As I further surveyed the area, I saw that there were two other small dogs staying close to their owner, an older man whose eyes were fixed on a burial placard. I tried my best not to disturb the man but the canines alerted him to my presence, and he looked up and whistled softly for the pooches to come to his side. "I’m so sorry to have bothered you," I said as I approached him and stopped to pet one of the little pups that had excitedly broken the rules and run up to me. "Well hello there cutie," I uttered as I rubbed her sweet head. "That's Cinnamon," the man said. "She’s excited. She hasn't heard a woman's voice except my daughter's since my wife passed away in March." Holding back tears, I told him how truly sorry I was for his loss. "She would have been 60 this month," he shared. "I sure miss her. But I know I'll see her again." "I have no doubt about that," I replied smiling. After introducing ourselves and making a bit of small talk, I told my new friend John that I would be praying for him; something he thanked me for, before getting into his car and leaving. 

*After taking that photo, a quick internet search revealed that John and his newly deceased wife Christine had been married for nearly 40 years and had two children and several grandchildren.

As you can probably guess, this experience moved me to tears and reminded me that life is fleeting at best. No one knows when they will take their final breath, which means each day is a gift as is each run we are allowed to enjoy. Isn’t that a great reminder for all of us? 

So, now that we're reminded that we shouldn't take any of our days or runs for granted (not even those hard ones!), let's look at six ways we can practice an "attitude of gratitude… something that will actually make you and me a better runner! But let me remind you, developing this attitude takes time. According to science, it can take anywhere from 18 to 254 days for a person to form a new habit and an average of 66 days for a new behavior to become automatic. So hang in there knowing that this mind shift will do wonders for your running, your relationships with other people, and your mental state.  

So here we go! Here are six ways to cultivate an “attitude of gratitude”:

1. Turn it around. Each and every time you think or say something negative, turn it around! For instance, instead of saying, "Uggghhh. I have to get in that long run today," say "This is great! I get to do that long run today. I get to spend extended time enjoying nature." And how about replacing the thought of "How will I ever get through this training?" with "This training is going to get me to the finish line! I will be grateful for every step and every mile that gets me closer to my goal.”

2. Write it down. Keep a gratitude journal. Try it for 30 days. Be specific about what you are thankful for. Watch how your thoughts develop over time and how you find more and more things to be grateful for as this way of thinking becomes more natural.

3. Talk about it. Sharing what you are thankful for blesses others and inspires them to be thankful too, giving you one more thing to be thankful for! And there's just something about saying it out loud that makes a person realize how good life truly is.

4. Meditate on it. Whether you regularly meditate or not, take a break a few times each day to reflect on all the good things that are happening in your life. Even amidst the chaos, look for the good! You will find the more you do this, the more your mind will focus on your blessings rather than your burdens.

5. Express it. Find that person who made a difference in your life, and tell them thank you. Perhaps it was a coach, a teacher, a friend, a pastor or even a parent? Call them or write them. Expressing gratitude helps you grow it. And seeing or hearing the person's reaction to your appreciation for them will not only give them a reason to smile but will make you thankful that you told them, prompting you to smile too! And who isn't grateful for having a reason to smile?? Especially now. 

6. Hang around people who exhibit it. If you want to be thankful, get around people with that characteristic. Some people just bubble over with enthusiasm and gratitude for life no matter their circumstances. I once had a dear friend that literally never complained. Audra battled cancer for many years and was in and out of remission on several occasions. During this time she managed to train for and complete a few 5ks. She smiled through all of them! In fact, she was always smiling and always grateful for each day that she was given. And up until the day she lost her battle with cancer, she was grateful for every moment she had with her family. Audra most definitely had an attitude of gratitude and I was forever changed by being a witness of it. 

Need another few reasons to embark on embracing an attitude of gratitude? Well... gratitude will not only help you stay motivated to run, especially when it gets difficult, but it’s been proven that people who are continually grateful tend to:

• Expect that something good will always come out of any bad situation 
• Have stronger immune systems
• Have more energy
• Can smile and laugh in the face of adversity
• Cope with stress better
• Enjoy exercising regularly and are more apt to stick with it
• Love their work and love their lives
• Eat healthier 
• Sleep better
• Have more friends
• Look at problems as only temporary setbacks

And there you have it friends. If you have a heartbeat in your chest and air in your lungs today, you have everything you need to start practicing gratitude. Be thankful for these small things and then look at the world around you to see what else you have to smile about. I don't know about you, but a new sunrise, a good cup of morning coffee, and a training run in the great outdoors is something I'll be thankful for today, among a million other things, and I hope you will be too. So get out there and start counting your blessings. There's no better way to start the day! 

Happy Running! 

Fight Hard for the Victory

“As they began to sing and praise, the Lord set ambushes against the men of Ammon and Moab and Mount Seir who were invading Judah, and they were defeated.” 2 Chronicles 20:22 NIV

In a story published by the San Francisco Standard yesterday, 34-year-old Aundraya Himmler was asked how it felt to finish dead last in the San Francisco Marathon to which she replied, “It’s beautiful.” She went on to explain that three years ago, she was unable to walk up the city steps as a tourist. “When I came out to San Francisco for a visit in August 2021, I realized I was extremely unhealthy and had to do something about it,” she said. “My body hurt, and I was only, like, 30. So that was a wake-up call for me.” So it didn’t matter that she ended the race more than an hour past the official cutoff time. Simply finishing the event marked a hard-fought victory. “It was still hard,” she said after ambling across the finish line. “My ankles were twisting and turning, so I had to fight through the physical pain. But I feel good.”

And, you know, when it comes to hard-fought victories, the Bible gives us the story of the Moabites and Ammonites who came to wage war against Jehoshaphat and the people of Judah. At the king’s urging, the people began to fast and pray and to seek help from the Lord. Further waging war against the enemy, Jehoshaphat and the people then recalled God’s faithfulness before falling down in worship. Then, the next day, “as they began to sing and praise,” the Lord himself began to fight on his people’s behalf by confusing their enemies so much that they turned on each other until they had completely annihilated one another. But God wasn’t done yet! These armies, who had looted several other nations before coming up against Judah, had brought all their plunder with them Upon their defeat, Judah collected all the spoils and had even more reason to praise God!

So, as believers let us trust that God will help us win victory over Satan and sin my friend, but let us never forget that we have a part to play in the war as well. Through fervent prayer and heart-felt praise, we are a formidable army on the front lines of the battle and we have to fight hard.  

Heavenly Father, help us to remember that we must always be ready for the attacks of the enemy by being prayed up, trained up, and having surrounded ourselves with fellow believers that are ready for spiritual battle as well. Lord help us to fight against and be victorious over the evil in this world, so that we would bring glory to your Name. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

Get Back in the Race

“However, I consider my life worth nothing to me; my only aim is to finish the race and complete the task the Lord Jesus has given me—the task of testifying to the good news of God’s grace.” Acts 20:24 NIV

In a story titled “Midnight rescue of injured fell runner” published by the BBC News yesterday, it was reported that a fell runner had to be rescued at midnight after suffering a suspected ankle fracture.

"We wish the fell runner a speedy recovery, and hope to see her back on the fells soon," a WRMT spokesperson said. The rescuers were aided by a team from Duddon and Furness, with the rescue itself taking about five hours and six minutes, they said. The woman had been taking part in an organised long distance event across the Burnmoor Tarn in Cumbria on 27 July, according to Wasdale Mountain Rescue Team. After finding the competitor amid rainy conditions, the team stretchered her to Brackenclose where she was put in an ambulance.

And you know, I have no doubt that this runner will get back in the race and be out on the fells as soon as she’s healed since fell runners (and runners in general) are known for their determination, their love of the sport, and their resilience. Likewise, this same determination and resilience was the very thing Luke aspired to show when he declared that his only aim was to finish the race and complete the task the Lord Jesus had given him—which was the commission of testifying to the good news of God’s grace. Because of his enormous love for the Savior, Luke’s greatest desire was to see people come to know Jesus and he would let nothing stop him. And that should be our greatest desire as well!

So, if you find yourself off mission today, take heart my friend. You’re not alone. Don’t stay where you are though. Brush yourself off and get back in the race knowing that completing “the task of testifying to the good news of God’s grace” until the end will reap rewards both here and in eternity.

Heavenly Father, thank You for reminding us that a fall can’t take us out of the race if we are determined to finish and to stay faithful. Help us to keep our eyes on the finish line at all times Lord and to remember that only a life lived in service to You is a life worth living. It’s in your precious name we pray Jesus. Amen.  

Happy Running!

Pride Only Causes Strife

“Therefore submit to God. Resist the devil and he will flee from you.” James 4:7 NKJV

In an interesting article published by Runners World earlier this week titled “Scientists Say Runners Can Now Outrun the Wind—Here’s What Makes It Possible,” it was reported that a contraption, dubbed the Airshield, is currently being developed by Melanie Zeilinger, Dr. Andrea Carron, and Christina Spengler at Switzerland’s ETH Zurich University for use in an existing technique called “overspeed training.”Overspeed training, they went on to explain, is a method that allows an athlete to run faster than they are currently able by using artificial means. This helps the body learn the neuromuscular sequences required to run at that speed. The runner should then be theoretically able to recreate those sequences and reach that level of performance without the aid of wind blocking. “It’s an indescribable feeling. We’re used to a lot of air resistance when we run. The shield gets rid of all that. You feel as though you could fly,” says Swiss sprinter Géraldine Frey in a video created by Nicole Davidson and the university.

And, you know, when it comes to running our spiritual race as fast or as well as we can, the Bible is clear that pride is Satan’s greatest tool and has no place in the life of a Christian. You see, pride promotes strife because a haughty and high-handed person will always have a resistance to following God’s laws. Such a person displays a lack of humility and is hell-bent and intent on doing ‘my will’ rather than ‘Thy will.” Which is the very reason believers are told to “submit to God “ and “resist the devil” so “he will flee.” 

So knowing that pride goes before destruction, and a haughty spirit before a fall, let us choose to surrender our will and our ways to Jesus Christ every single day my friend. Let us choose to run to Him rather than the things of this world, knowing that by doing so we will one day experience the “indescribable feeling” of seeing Jesus face to face. 

Heavenly Father, thank You for reminding us that pride is a deadly sin that will lead only to our physical and spiritual demise. Please point out the areas in our lives that we need to submit to You and give us the strength to do it. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

Evildoers Will be Brought to Justice

“For the Son of Man is going to come with his angels in the glory of his Father, and then he will repay each person according to what he has done.” Matthew 16:27 ESV

In a story titled “Altercation between cyclist and runner on Crandon leads to aggravated battery arrest,” it was reported that an altercation Sunday morning between a bicyclist and a runner on Crandon Boulevard, west of the Key Biscayne city limits, left one woman injured and a Brickell man charged with aggravated battery, according to Miami-Dade Police… Maria Galleguillo, 56, a triathlete, was riding her bike on the bicycle path. At approximately 7:45 a.m., she began to approach the male subject, who was running in the bike lane toward her, with the intention of avoiding and passing him. Instead, the male swung his arm while holding a bottle and struck her in the face, causing her to fall and sustain injuries, the police report noted. “That was a malicious act,” Galleguillo told Miami's Local 10 news from her hospital bed. With the assistance of a Good Samaritan, detectives with the General Investigators Unit followed all leads and were able to identify and locate the subject, getting a full confession from Andrew Cobb, 54, who has been charged with aggravated battery and causing great bodily harm… Now, Galleguillo wants Cobb to be brought to justice.

And you know, when it comes to justice being served, the Bible tells us that a day is coming when “the Son of Man is going to come with his angels in the glory of his Father, and then he will repay each person according to what he has done.” I don’t know about you but I find that very comforting when I take into account that man’s justice is not always swift or fair, but God’s perfect and righteous justice is. You see, God has all the facts and so can detect every lie. Furthermore, God discards every excuse, and God distributes justice to every person in perfect proportion for what they have done. 

So resist the urge to take revenge when someone is not “brought to justice” as quickly or as thoroughly as you would like my friend. God is a righteous judge and will not let the wicked go unpunished. 

Heavenly Father, thank You for being a God who sets the same standard for all and whose judgments are always perfect. Help us to trust that the wicked will be brought to justice in the next world if our present one fails to do it, that we might find peace when evil people flourish. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

BASS PRO MIDWEEK MOTIVATION - Stick out Those Ugly Runs

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 have already experienced if you’ve been running a while, or something that you’ll eventually experience during your training if you’re new to the sport… ugly runs. Oh my, did I have one yesterday! Hence the reason for the subject. 

And while there are a host of reasons why a run can be so hard that it could be classified as unpleasant or downright repulsive (like high heat and humidity or not getting enough sleep), mine was all mental! You see, I was totally on fire and ready to head out for a productive tempo run yesterday when I was inundated with Facebook notifications that many of my posts (even some from a year ago and some of the Bass Pro blogs) went against “Community Standards” and had been taken down. As you can imagine, this was unsettling and I let it affect my mind which affected my run. The mind and the body are so connected!!! But I stuck the run out nonetheless and came out better for it.

And while you and I can’t always predict what stressors will throw us off our game, there are three common ones, (according to Runner’s World with my two cents thrown in of course) that we should consider: 

You’re not recovered: Exercise, no matter if you’re lifting weights or tackling a six-miler, can make your muscles sore. That soreness is a result of the hard work you’re putting in, generally a byproduct of the small tears in the muscle surrounding connective tissue. Not to worry: They’re normal, but they also require rest. 

“A lot of the adaptations and improvement come in recovery, which a lot of people don’t take seriously enough,” says Holder. “They think the workout as just a vignette and they try to close it off, not realizing how the other hours of the day impact the recovery process.”

Do yourself a favor and think bigger picture. The best-case scenario? Studies suggest giving your muscles an average of 48 hours in between workouts of the same muscle group to prevent injury. During that time, think of alternative ways to aid in recovery. Fuel properly with these better protein sources, and don’t be afraid to make friends with a foam roller (trust us, it won’t bite).

You’re not warmed up: “A lot of people don’t take into consideration the need to warm up,” says Holder. “You need a lot of, especially for running, proper nervous system activation, get your body and brain ready to run. If you just go out and run—you’ll get into a bit of a funk.”

So, what’s a proper warmup include? Aim to use a string of movements that wake up the posterior chain, including knee hugs, quad pulls, leg scoops, glute kickback, and table tops.

You’re only running: Sure, running may be your second love (behind cookies, we’re sure), but that doesn’t mean your body doesn’t crave an alternative form of fitness. “If you just constantly work the same thing, not only will your improvements diminish, but you won’t get recovery as well,” says Holder. “If you just constantly do base aerobic runs, your body has adapted officially. It’s time to incorporate that speed, whether you realize it or not, you’ll be working a different energy system. You’ll see a better improvement, including your aerobic efficiency improve too as you incorporate speed into your workouts.”

*Don’t forget about those hill workouts either. They’re a great way to shake things up. As is cross training. My favorite is aqua running. It serves as a workout and as active recovery for the mind and the body. 

So what’s a runner to do?

Do not force it. It’s super critical for you to understand that some days aren’t going to be your best days, and that’s just fine. “Realize it for what it is and shift your perspective,” says Holder. “Say you’re out there already and you’re in a funk, treat it as a recovery run, treat it as a form run, treat it as something where you’re getting some work out of it. Often times if you push through when you’re not really feeling it, it can be detrimental. [Remember] you’re getting some activity done, that’s better than none. Let it happen, treat it for what it is.”

*I couldn’t agree with this more. Whether your reasons for having an ugly run are mental or physical, remember that getting some activity is always better than none and celebrate each step. I managed to complete the intended mileage yesterday by embracing the suck and it cleared my mind and put things into perspective as running always does. Since I was running slower than normal and taking walk breaks, I decided to slow down even more and to truly enjoy the scenery around me. I run on one of the most beautiful country roads around and I realized I had been taking it for granted. So I started singing, smiling, and counting my blessings as I scuttled along. It may have been an ugly run, but it certainly wasn’t a wasted one!

And there you have it friends. Ugly runs are just part of the process of training. But, on a good note, you can smile each and every time you stick one out knowing that they produce grit, endurance, and steadfast determination. These are characteristics that are crucial to making it to the finish line in November. And trust me, you'll want to make it there because that's where the food and the party are! Happy Running!

Keep Your Eyes on Jesus

“‘Come,” he said. Then Peter got down out of the boat, walked on the water and came toward Jesus. But when he saw the wind, he was afraid and, beginning to sink, cried out, “Lord, save me!’” Matthew 14:29-30 NIV

In a story titled “Science Says Sha'Carri Richardson Could Technically Run on Water—Here's Proof” published recently, it was said that the Basilisk lizard, also known as the “Jesus lizard,”may hold the secret to humans being able to transition from running on land to running on water. After discussing the research, the takeaway the ‘experts’ gave was this: Water running could be considered an Olympic sport if we held a future edition of the Olympics on a planet or moon with the proper gravitational force. Physics World says that the lakes on Titan, Saturn’s largest moon, are comparable to Earth’s, while the gravitational acceleration is only 13.8 percent of our home planet. The magazine explains that women’s 100-meter world champion Sha’Carri Richardson could theoretically do it. Richardson would have to slap the water’s surface at about 28 feet per second, generating over 60 percent of the necessary vertical force to propel her. Her world championship time was significantly faster, at around 30 feet per second. So, while we may not be running like lizards in any near-future Olympic Games, at least we have someone who can do it somewhere in our solar system.

And, you know, while there never has been and never will be a person who can run on the water, the Bible gives us the story of Peter who “walked on the water,” to meet Jesus (who was walking on the water in the midst of the storm to come to the boat Peter was in). Peter had the faith to get down out of the boat but when Peter took his eyes off Jesus, he “saw the wind” and was then so afraid that he began to sink and cried out “Lord, save me!” Just as you would expect, Jesus reached out his hand, caught Peter and said  “You of little faith, why did you doubt?” And of course the answer was because Peter took his eyes off Jesus and “saw” the storm. At that moment, Peter allowed his feelings of uncertainty to override his knowledge of what was certain… that Jesus could calm the wind and the waves with just a word.  

So, let us never forget that Jesus has the power not only over the wind and waters of the sea but the storms and tempests in our lives as well. No matter what we’re facing then, let us never doubt that God is with us, that God will never leave us, that God is in complete control, and that God has the ultimate authority over both man and nature. 

Heavenly Father, thank You for reminding us that we have absolutely nothing to fear in a world that’s being rocked by the wind and waves of uncertainty. Lord, help us to keep our eyes on You at all times that we might not sink into despair, doubt or depression but would always remain joyful knowing that You are on the throne and in complete control. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

Look to Jesus as Your Example

“Let us fix our eyes on Jesus, the author and perfecter of our faith, who for the joy set before Him endured the cross, scorning its shame, and sat down at the right hand of the throne of God. Hebrews 12:2 BSB

In a story titled “Mill Race runner plans 70th marathon on 70th birthday,” it was reported that Steve Ranson of Plainfield, Ohio will be celebrating his 70th birthday on September 28 by running his 70th 26.2 mile race at the Columbus’ annual Mill Race Marathon. Ranson, who began running marathons 30 years ago, says it’s harder for him to take days off than it is to find motivation. He trains five days a week, running around five miles a day, with a 10-mile day every couple of weeks. He describes himself as average — “average guy, average build, average pace” — but years of conditioning mean he’s in shape to run a marathon at “the drop of a hat.” He compares maintaining his state to a pot of simmering water, as opposed to room temperature water. Kick up the flame just a bit, and it’ll quickly boil. “It’s just the joy of doing it,” Ranson says about his continued motivation to run.

And you know, when it comes to having and keeping the “continued motivation” to faithfully run the race marked out for us until the very end, the Bible tells us that we must “fix our eyes on Jesus, the author and perfecter of our faith” because He is the greatest example to follow. You see, just as a runner focuses on the finish line knowing that a reward awaits them, Jesus looked forward to “the joy” of completing the race because He knew what awaited Him. Jesus endured the pain and humiliation of the cross because He knew it was the only way to conquer death once and for all and to provide forgiveness for our sins.

So knowing that we can only run the race if we look to Jesus as our example, let us vow to keep our eyes laser-locked and focused on Him as we allow “the joy” of completing the race motivate us to press on despite the trials and troubles we will face along the way. It will be so worth it!

Heavenly Father, thank You for reminding us that we each have our own race to run. Help us to keep our eyes on You so that we will be motivated to endure sufferings with joy in the same way You did. Help us to follow your example that we might motivate others to do the same. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

Consistently Work Hard for the Lord

“Therefore, my dear brothers and sisters, stand firm. Let nothing move you. Always give yourselves fully to the work of the Lord, because you know that your labor in the Lord is not in vain.” 1 Corinthians 15:58 NIV

In a story titled “Chasing goals: Local runner makes strides of progress,” it was reported that 45-year-old 

April Norman completed her goal of running a mile under six minutes by finishing fourth in the women’s division of the Masters Mile at the Yakima Mile on Saturday with a time of 5 minutes and 44 seconds. For Norman, running has been a nearly lifelong interest. Since her dad was also a runner, Norman began running track in middle school, and then ran cross country in high school and college. Since her time as a collegiate athlete, Norman has been raising her three sons and working as a seventh-grade science teacher at Franklin Middle School. But along the way, she has continued running, training six to seven days a week and competing in various local races. “It’s that something that’s consistent in my life,” Norman said. “It’s that go-to, my quiet time, my time to pray, time to think things over, time to just have some time to myself.”

And you know, when it comes to consistency in our Christian lives, the Bible tell us that we are to stand firm, letting nothing move us, and to always give ourselves fully to the work of the Lord—knowing that our labor in the Lord is not in vain. In fact, this pattern of wholeheartedly following and serving God despite the obstacles, trials, tribulations, and troubles that we will face along the way should be “something that’s consistent” in the life of every believer. Followers of Christ should be known for both their love and their steadfast and persistent work. 

So vow to work hard each and every day my friend, knowing that the things we do for the Kingdom will have benefits both now and for eternity. And don’t think that there will ever be a shortage of work, because the harvest is plentiful and the workers are few. 

Heavenly Father, thank You for giving us the awesome privilege of being coworkers with You. Lord, help us to understand that time is short and we must be found busy upon your return. Help us to gain dividends on the time, talents, and treasures You have entrusted us with here on earth that we might one day hear the words, “Well done good and faithful servant.” It’s in your precious name we pray Jesus. Amen. 

Happy Running!

Strive to Shine Brighter

“In the same way, let your light shine before others, so that they may see your good works and give glory to your Father who is in heaven.” Matthew 5:16 ESV 

“In a story titled “72-year-old Tucson runner has completed hundreds of marathons” published Monday, it was reported that runner Gregg Maul is training for his next marathon in an attempt to inspire others, both young and old, to do the same. It's a feeling that drives Maul. He began running in 1975, while stationed in Washington D.C. "I wanted to see the city," he said. "I had no car. The best way to do this is to go run. Nearly 50 years later...I think I'm at 140 marathons and 40 Ultras," Maul said. Maul said that's like running around the Earth's equator nine times!… Maul is far from breaking his stride. He keeps running for several reasons. “One is stress," he said. "It keeps you healthy and relieves stress. As soon as you start doing stuff, you do more stuff and keep going. I say people age 50 and up should start doing more instead of less."

And you know, when it comes to doing more instead of less as we get older, the Bible tells us that we are the light of the world to be seen by everyone. You can be sure this is a light that should not get weaker as the days and years pass by, but one that should shine brighter as we grow closer to Christ over time. And because of this, our “good works” should also increase so that others would see them and give glory to our “Father who is in heaven.” 

So resist the urge to slow down with age my friend. Serve the Lord wholeheartedly all the days of your life so that your light will shine bright until the day Jesus calls you home. C.T Studd wisely said this of letting our lights shine, “Only one life, 'twill soon be pass, Only what's done for Christ will last. And when I am dying, how happy I'll be, If the lamp of my life has been burned out for Thee."

Heavenly Father, thank You for reminding us that we are not to rest on our laurels at any age but are to serve you wholeheartedly every day of our lives. Lord, we ask that You give us the strength, wisdom, and opportunity to shine our lights so bright that we might do our part in turning back the tide of darkness and making heaven full. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

BASS PRO MIDWEEK MOTIVATION - Develop a Routine for Accountability

Hello runner friends!

Welcome back to the Bass Pro Fitness Series

MIDWEEK M😊TIVATI😊N blog!

Now let's get started by talking about how developing a running routine can help you hold yourself accountable when you can't run with a group. So, as you all know, "official" Bass Pro training started Saturday. And, as expected, the initial training group was large. But as training becomes more tedious, some of those runners/walkers that were on fire will gradually lose their motivation and drop out of training. As a long-time running coach, I will tell you that there a lot of factors that lead to this loss of motivation but one of the main ones is the lack of self-accountability a person has for those solo runs taking place during the week. 

If that has you saying, "That's me! I will be doing my runs solo during the week and I don't want to be one of those runners who drop out," then start developing your running routine today, knowing that it will be your number one accountability buddy and partner when you’re solo. Your training schedule has already been laid out by the fine folks at Ozark Mountain Ridge Runners with the 'big picture' (aka race day) in mind. There's a group run on Saturdays with a lot of "on your own" runs throughout the week. And this is where you’ll need that self accountability. Taking into consideration that no one's life is the same, remember that your running routine might not look like the routines of the others in the group since you’re in charge of making it. We all have different variables to consider when making a routine that we can stick with. But start developing yours by determining the following: 

1. What's the best time to run that will ensure that I'm consistent? 

Because of the timing of the group run which is also your longest run, the weekly run days are not very flexible in the overall schedule but the time you choose to do them are. So, take a good look at your current life schedule, factoring in those things that have to be done at a certain time. For instance, you'll have to work in your runs in a time block that allows you to get to work on time. And then there's dinner to be made, kids to be picked up, etc.... Take into account all of these life factors (writing them down if you need to) and then determine what the best time to run is going to be. Running at the same time for every run will exponentially increase your chances of sticking with the program for so many reasons. 

2.  What steps can I take to ensure that I will have the time to complete the runs? 

If you're like me, you're limited on time so this question is very important. Fifteen minutes here, five minutes there, and 10 minutes doing something that's not important can quickly eat up your running time. Tweak your schedule to cut out anything that's not necessary (TV time, scrolling social media, gaming, etc.) to make time for your workouts. Keep your water bottles (or bladder) filled up and chilled and have your clothes picked out and set aside so you'll be ready to run at the appointed time. Prep your meals at night and have your work clothes and gear charged and ready to go as well. This will give you extra time in the morning. 

3. What rewards will I give myself for staying consistent? 

There are lots of things you can give yourself (check out this previous blog), but make sure you reward yourself for every daily run completed, every long run finished, every month you've stayed consistent, and then collect the ultimate reward for completing the race on race day. While that might look different for everyone, my rewards are an iced coffee after every daily run, a lunch date (referred to as Saturdates) after the Saturday long run (my husband is also a runner we enjoy the reward together), a massage once a month, and then collecting my medal at the finish line and celebrating with my friends. Having something that you will reward yourself with at various increments will increase your personal accountability. 

 

And there you have it friends. Holding your own self accountable will not only ensure that you complete the training it takes to make it to the Bass Pro finish line but will make you successful in other parts of your life as well. So develop a routine you can stick to and then stick to it. You'll be so glad you did come race day. Happy Running!

You’re Being Cheered On

“Therefore, since we are surrounded by such a huge crowd of witnesses to the life of faith, let us strip off every weight that slows us down, especially the sin that so easily trips us up. And let us run with endurance the race God has set before us.” Hebrews 12:1 NLT

In a story titled “Runners get ready for upcoming 20th St. Jude run,” it was reported that An upcoming annual relay race that aims to raise money for children with an illness is about to reach a milestone marker. Runners will embark on a 135-mile trek this Friday for the 20th annual St. Jude Quincy to Peoria run. Each year the event promises to raise thousands of dollars. That’s because each runner is required to raise at least $1,000 to participate. The participants will present a check when they finish the run. “Once we start running it’s 24 hours plus or minus until we get to Peoria,” said St. Jude Quincy-Hannibal run’s coordinator Tom Batenhorst. “We run all the way through the night. We run through good weather and bad weather. We had horrible thunderstorms last year and we ran through those thunderstorms.” Participants ask you to come out and cheer them on Friday afternoon at 2:30 p.m. outside the Kroc Center. Given that spectators at “cheer zones” play an important part in encouraging a runner to keep going, asking for people “to come out and cheer” is a great idea!

And you know, when it comes to completing the spiritual race that “God has set before us,” you and I would do well to remember that we are “surrounded by a huge crowd of witnesses to the life of faith.” These are men and women (in addition to the ones Paul listed) that have gone before us who have, by faith, run through good weather and bad weather and everything in between to make it to the finish line — and who serve as inspiration for us to press on in the same way. In other words, they cheer us on!

So familiarize yourself with these previous champions of the faith my friend. Get to know why these brave believers had the awesome privilege of being listed in the “hall of faith.” This way, when the race gets tough and you’re temped to tap out, you can picture them as spectators from the heavens, clapping and yelling out encouraging words to inspire you to press on to overcome the same things they did. 

Heavenly Father, thank You for the many men and women that, by faith, trusted You against all odds and never gave up despite all they went through, with some even giving up their lives for the cause of Christ. Help us to remind ourselves that we, by faith, can press on as well no matter what trials and tribulations come our way. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

Stay Fit for Life

“I am as strong now as I was when Moses sent me on that journey, and I can still travel and fight as well as I could then.” Joshua 14:11 NLT

In a story titled “Cross roads: Age hasn’t caught up to local runner” published Saturday, it was reported that Gillette resident Larry Cross, who turned 70 years old in May, didn’t start competitive running until he was 57 — and the activity wasn’t even his idea.

“My wife (Jerilyn) wanted to run in 2011,” said Cross, who proceeded to put his best foot forward on the George Mickelson Trail in Deadwood, South Dakota. “So, I joined her — but I wasn’t serious about it at first.” Since then, he has finished upward of 30 races and makes an effort to participate in two per year. What propels a retired man of a certain age to give it a go in half-marathons? “One of the coolest thing is the kids doing it,” said Cross, who has a half-dozen children plus grandkids. “Also, the fitness level. Can’t imagine my life without being fit.”

And you know, when it comes to reasons that should propel or drive a believer to keep their mind and body fit at every age, the Bible gives us the story of Caleb, a man who wholeheartedly followed God all the days of his life. Because of that, Caleb helped to win many battles in the name of the Lord and was promised that he would own all the land he had seen as a spy. Caleb was 85 years old when he came to collect on that promise and said, “I am as strong now as I was when Moses sent me on that journey, and I can still travel and fight as well as I could then.” For his many years of faithful service, Caleb inherited the land of Hebron and it still belongs to his descendants today.

So let the desire to serve the Lord the best you can for as long as you can propel you to read and meditate on the Word daily my friend. And then treat your body like the temple it is by eating wholesome foods and making exercise a habit. You’ll reap the benefits both now and in the hereafter by being able to offer a lifetime of faithful service. 

Heavenly Father, thank You for reminding us that being fit is about more than how we look. Staying in shape not only allows us to physically serve you better and longer, but is good for our mental and spiritual health as well. Compel us to glorify You with both our lips and our lives Lord, and to inspire others to do the same. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

No One Gets Away With It

“An evil man is held captive by his own sins; they are ropes that catch and hold him.” Proverbs 5:22 NLT

In a story titled “‘He’s a runner, but not a track star:’ Man tries running from police after high-speed chase on I-285” published yesterday by Atlanta News, it was reported that A man was arrested after leading police on a high-speed chase. On July 5, Cobb County Police asked Atlanta Police for help in a high-speed chase of a wanted person on Interstate 285. During CCPD’s chase, the suspect, identified as 28-year-old Jarrett Sharp, hit a police car. Police performed a PIT maneuver and after stopping, the suspect tried running into the woods near the highway. However, he was not able to get away from the officers. In bodycam video from APD, captioned “He’s a Runner, but Not a Track Star”, you can hear Sharp screaming as officers catch and Tase him. Sharp was arrested and taken to jail. In addition to outstanding warrants and charges by Cobb County Police, Sharp was charged by Atlanta Police with: Aggravated Assault on Law Enforcement, Felony Fleeing and Eluding, Obstruction, and Multiple Traffic Violations. Seems Jarrett has a habit of committing crimes. 

And you know, when it comes to getting caught and facing the consequences for wrongdoing, the Bible tells us that “An evil man is held captive by his own sins; they are ropes that catch and hold him.” Which means that a person can’t run away from the repercussions of their trespasses because sin enslaves a person in the same way a jailer convinces a prisoner to construct and put on the very chains that bind him. Adam Clarke explains it this way “ Most people who follow unlawful pleasures, think they can give them up whenever they please; but sin repeated becomes customary; custom soon engenders habit; and habit in the end assumes the form of necessity; the man becomes bound with his own cords, and so is led captive by the devil at his will.”

So knowing that no one gets away from the consequences of habitual sin, make it your habit to practice righteousness my friend. Choose to live for Christ each and every day so you can avoid the snare of sin and live with a glad and joyful heart. 

Heavenly Father, thank You for reminding us that sin serves as its own prison. Help us to avoid sin by compelling us to keep our eyes and hearts on You and to be content with our lot in life. It’s in your precious name we pray Jesus. Amen.  

Happy Running!

Be Persistent in Prayer

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

In a story titled "Ultra-runner attacked by bear while running in Yosemite Valley” published yesterday, it was reported that A California ultra-runner was attacked by a bear while finishing up a 50-mile run through Yosemite Valley over the weekend. Jon-Kyle Mohr was less than a mile away from a triumphant finish to his lengthy sprint Sunday night when he collided with the large, adult black bear, he told the Los Angeles Times on Monday. The 33-year-old had headed out from his home in June Lake over the Sierra Nevada and down into the Yosemite Valley — an impressive 50-mile dash he had been planning for years, he told the outlet. But as he was approaching the finish line, Mohr saw a huge black shape in the darkness charging at him. He said he felt “some sharpness” on his shoulder before he was forcefully flung into the dark. Next thing he knew, people were gathered about 100 feet away shining their headlamps in his direction and shouting, “Bear!”…The accomplished runner was left with torn clothes and a few scratches, but no serious injuries.The collision, which happened near the popular Vernal Falls trailhead, occurred just seven-tenths of a mile from Mohr’s finish, he told the paper. 

And you know, as I read this story, I couldn’t help but compare Mohr’s story to the story of the persistent widow that Jesus shared with the disciples “to show them that they should always pray and not give up.” You see, so many things can happen during a long race that can cause a person to lose hope, in the same way we can lose hope when our prayers aren’t being answered. The devil will attack our minds and discourage us from persisting in prayer, especially when we’re just a few tenths of a mile from the finish line and from claiming victory. Which is the very reason we must never give up praying! For reasons only God knows, our prayers aren’t always answered in a way we consider timely. But if we give up, they will never be answered. 

So be steadfastly persistent in prayer my friend, remembering that prayer is powerful no matter how hard the enemy tries to convince you otherwise. Keep crying out to Him day and night knowing that God hears the pleas of His children. 

Heavenly Father, thank You for reminding us that we must be persistent in prayer. Help us to remain especially hopeful when it seems our prayers aren’t being heard or answered, trusting Your timing and your ways, and understanding that waiting periods serve to grow our faith and mold our character. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

BASS PRO MIDWEEK MOTIVATION - Consider Hitting the Trail

Hello runner friends!

Welcome back to the Bass Pro Fitness Series

MIDWEEK M😊TIVATI😊N blog!

Now let’s get started by talking about trail running. Why? Because trail running is awesome! And also because the Dogwood Canyon Trail Runs are just around the corner (official training starts this Saturday)! Which means it's time to start getting ready to tackle those Ozark hills!

Now if this has you saying, "But Melissa, I'm a road runner not a trail runner. Trail running is too hard,” consider this. Dogwood has three different distances (15k, 25k, and 50k) to choose from — which means it's a course that can be beginner friendly, moderately challenging, or downright hard as well depending on the race length you pick. But it's doable and enjoyable, nonetheless. Especially if you come wearing the right shoes, which can make all the difference. And I say that from experience, having worn road shoes my first year that were unable to grip the slick and rocky terrain. I never made that mistake again! Speaking of shoes, did I tell you that HOKA is the official sponsor of the 15k this year??? And that they (in my humble opinion) make the best trail shoes? And let me reiterate that wearing the right trail shoes can make the experience all the more easier and pleasurable. So do your research and find the trail shoe that works best for you (I'll be sporting the Speedgoats and the Challengers once again for the 50k/15k Dogwood Challenge). You’ll be glad you did!

But hey, if you're still skeptical about going off road, check out these Ten Health Benefits of Trail Running, with my two cents thrown in of course.
*On a side note, trail running is my favorite type of running hands down and Dogwood Canyon is my all-time favorite trail to run. I ran the 15k in 2010 (and have been back every year minus one for injury) and loved it so much that I quickly moved up to the 25k and then the 50k Challenge. So without further ado, here we go:

Health Benefits of Trail Running

1. Trail Running Is Amazing For Your Core

Tired of all those crunches and planks, but still want to build your core? Hit the trails.

The uneven footing, rapid changes in direction, and increased need to focus on balance make for an amazing core workout. Staying upright and navigating the varied terrain of trails means you have to maintain full-body tension at all times. This full-body tension keeps the core firing in what is essentially a standing plank hold during the entire time you are running. If you are looking to build a stronger core, getting off the road and onto a trail is a far more fun way to do this than slogging through an at-home core routine.

2. Trail Running Improves Your Balance

The key to good balance is a solid core, strong lower body, and stable ankles. Thankfully, trail running has you covered on all three counts. Running on unpredictable and uneven surfaces works the core, strengthens the legs, and challenges your ankles and feet to build a rock-solid base for balance and stability.

3. Trail Running Increases Your Endurance

Whether you’re training for your first 5K or preparing for your next marathon race, you’ll appreciate how trail running boosts your endurance. Balance requires you to activate the small stabilizer muscles in your foot each time it hits the ground, which strengthens feet and helps them take on more mileage with less pain. By charging inclines at high intensity, you can develop explosive leg power and increase your an aerobic threshold that’s critical for long-distance exploits.

4. Trail Running Lowers Your Risk of Injury

If you are concerned about the injury risk of trail running, it might surprise you to learn that studies show trail runners may have a lower risk of running-related injuries compared to road runners. Running on trails puts less stress on the lower leg compared to running on concrete and tracks, and the power and stability challenges of trail running may create improved core and knee control to reduce the risk of ACL injuries.

Many running injuries are the result of overuse due to certain muscles, tendons, or ligaments getting stressed over and over again beyond their ability to recover; with trail running, the constantly changing terrain and varying direction of forces helps to avoid overloading any one area on the body as you run, protecting vulnerable areas from overuse.

5. Trail Running Improves Your Heart

Since you’re doing a little (or a lot) of extra work to run on varied terrain, your heart has to work harder. The constantly changing nature of off-road trail running — going up steep inclines and descents, for example — can increase your heart rate differently compared to running on a flat road or treadmill.

6. Trail Running Builds Powerful Legs

While road running can help beginners build some leg muscle and strength, seasoned runners will find it’s usually not enough stimulus to continue getting stronger. Running tends to work slow-twitch muscle fibers for endurance; more rapid, explosive movements are necessary to work the fast-twitch muscle fibers responsible for more muscle size and strength.

Running downhill on trails forces your quads to act as brakes while you descend. In contrast, running uphill puts more stress on your glutes, which helps your body negotiate climbs. Technical trails, or trails with a lot of peaks and valleys, engage your calves to stabilize and propel your stride.

Trail running adds sprints, jumping, and rapid cutting to the mix, stimulating those fast-twitch fibers and taking your lower body strength and power to the next level. With more time spent on the trail, you will not only find your glutes, quads, and calves growing more muscle, you’ll also likely notice that you’ve become a faster, stronger, and more explosive runner.

7. Trail Running Strengthens Your Joints

To top it all off, the increased strength and power you develop from trail running means more stable muscles and joints, which means fewer rolled ankles, fewer twisted knees, and more secure movements as you navigate the trails.

Since trails offer softer surfaces than hard asphalt, landings are more forgiving. Your feet experience less shock upon impact, which can be a game-changer for runners who need a break from pounding the pavement.

8. Trail Running Can Burn More Calories Than Road Running

Are you hoping to lose weight? Trail running is a sure fire way to burn through extra calories compared to road running thanks to higher energy demands from navigating uneven terrain, maintaining balance, and scrambling up and down hills.

Although the exact amount of calories burned through trail running will vary greatly from person to person depending on a number of different factors, a good rule of thumb is about 10% more calories are burned for each degree of incline as compared to level road running.

A 10° hill means a whopping 100% increase in calories burned compared to road running on a level surface. This means that crazy hill on your local trail could be torching twice the calories every second you sweat your way up!

9. Trail Running Makes You Smarter

Due to the high mental demands of trail running, it boasts mental benefits in addition to its positive health and fitness effects. Research shows that complex exercise activities involving a high cognitive demand increase measures of perception, working memory capacity, and spatial awareness in participants.

In other words, your brain works faster, remembers more, and has a better sense of where your body is in space — all from simply running on a trail. If you want to build more mental agility, trail running is a fantastic challenge for both body and mind, with proven benefits to both.

10. Trail Running Can Help Manage Anxiety and Depression

Feeling stressed? Trail running may be just what the doctor ordered! Combining exercise, which has been proven to reduce symptoms of depressive disorders, and time spent in nature, which provides a variety of physiological and psychological benefits, trail running can be a powerful tool in managing anxiety and depression.

The modern world is full of screens, ads, buzzing phones, and incessant background noise. Switching your run from an urban environment to a trail can make you feel less anxious and depressed. Taking some time away from everything to be surrounded by nature, relative silence and fresh air is good for your body and your mind.

*and I would add that spending time in nature is good for the soul as well. 

So there you have it friends. Whether you want to lose weight, build strength, or keep your mind healthy, trail running has so much to offer! Especially running the amazing trails at the Dogwood Canyon Nature Park! Start slow, be safe, and go enjoy the great outdoors to discover why trail running has seen a 231% increase in participation in the last 10 years!! Hope to see you there!!

Happy (trail) Running!

Don’t Wait for the Perfect Opportunity

“Live wisely among those who are not believers, and make the most of every opportunity.” Colossians 4:5 NLT

In a story titled “Runners surprise proposal at marathon finish line” published yesterday, it was reported that A marathon runner who saw her partner down on one knee as she crossed the finish line said the moment was "the most thoughtful proposal I could have ever imagined". Sarah John, 26, from Pembrokeshire, said it felt "incredible" when Thomas Grenfell popped the question at the end of the Tenby Marathon. Mr Grenfell, also 26, from Cwmdu, Powys, said: "It all worked out absolutely perfectly."… "I did not have a clue that he was going to propose," she added. "I knew I wanted to do something related to fitness because it's a big part of our life together," Mr Grenfell said. "When she told me she wanted to do the Tenby Marathon I thought this is the perfect opportunity."

And you know, while there may never be a ‘perfect’ opportunity or a ‘perfect’ set of circumstances to share the gospel with someone, there are opportunities all around us that we need to make the most of each and every day — not waiting for the ‘perfect’ time since time is short and we may only get one chance to plant a seed that can literally change the course of someone’s life both now and for eternity. Think about it this way. Whether by accident, nature, or the return of Jesus Christ, every person could find themselves face-to-face with God at any moment. And if a person has not heard and received the gospel, they will remain lost and will die apart from Christ. This stark truth should motivate every believer to “live wisely among those who are not believers” then, preaching the Good News with their lives and with their lips. 

So, don’t wait for the ‘perfect’ opportunity to arise before sharing the gospel my friend, or it may be too late. Like ‘perfect’ weather on race day, ‘perfect’ circumstances rarely align so be sure to make the most of “every” opportunity. 

Heavenly Father, thank You for the reminder that we may not get a second chance to deliver the only Good News that has the power to snatch a person from the flames of hell. Lord, please help us to be bold, loving and obedient in doing our part to make heaven full. It’s in your precious name we pray Jesus. Amen. 

Happy Running!