I am a runner striving, as the apostle Paul wrote in Colossians 3:17, to (joyfully) do everything, whether by words or actions, "in the name of the Lord Jesus, giving thanks to God the Father through him."
Wednesday, March 12, 2025
Online Bullying is Harmful
Tuesday, March 11, 2025
BASS PRO MIDWEEK MOTIVATION - Do Some Spring Cleaning
Now let’s get started by talking about spring. Yes!!! It’s right around the corner… happening on March 20 to be exact. I don’t know about you but I’m so ready for warmer weather and more sunshine! This has been a long, cold, and dark winter.
1. IGNORING EASY DAYS
2. SKIPPING REST DAYS
3. STICKING TO ONE SURFACE
4. SKIPPING WARM-UPS
We’ve all contemplated skipping a warm-up. But disregarding it is a bad habit we should avoid. Activation exercises help your body prepare for the run and can reduce the risk of injury by warming up the muscles that you’ll use.
5. NEGLECTING COOL DOWNS
6. IGNORING SMALL INJURIES
Every runner has felt a twinge or niggle during a run but decided to push through. Downplaying a potential injury can lead to a more serious problem that takes longer to recover from. If you feel discomfort, get it checked out by a professional.
7. AVOIDING STRENGTH TRAINING AND CROSS TRAINING
Strength training and cross-training may not be as exciting as running, but they play a significant role in a balanced exercise routine. Incorporating bodyweight exercises and activities like cycling or swimming can greatly impact your training and prevent injuries.
8. POOR FUELING AND REFUELING
A common mistake runners make is neglecting nutrition both before and after runs. Fueling and refueling are integral parts of your training plan and contribute to your performance. Make sure you have the necessary snacks and hydration to support your run.
If we could offer you one tip for the future, sunscreen would be it. It’s easy to forget sunscreen in the rush to hit the trails or roads. But applying it should be high on your priority list to prevent painful burns and the risk of dehydration.
This might sound like a proactive approach rather than a bad habit. However, trying to correct every aspect of your running, and experimenting with new diets, shoes or workouts all at once could be overwhelming. Instead, make gradual changes so you can fully understand their impact.
Monday, March 10, 2025
Make a Covenant with Your Eyes
“‘I have made a covenant with my eyes;
Why then should I look upon a young woman. For what is the allotment of God from above, And the inheritance of the Almighty from on high?” Job 31:1-2 NKJV
In a story titled “ SABRINA STANLEY BECOMES FIRST PRO-TRAIL RUNNER TO JOIN ONLYFANS TEAM, it was reported that Stanley is the first runner to join OnlyFans’ team of athletes, marking a significant moment as the platform continues to expand into the world of sports partnerships. The collaboration highlights OnlyFans’ commitment to supporting athletes who push the boundaries of performance and want to cultivate deeper connections with their fans. The Colorado-based runner shared the news in a social media post on Monday morning, March 10, 2025. In the short video, Stanley reveals her new blue and white OnlyFans-branded running kit and expresses her enthusiasm for the new partnership, highlighting this pivotal moment in her career. “I couldn’t be more excited to join the OnlyFans team of athletes and their diverse community of creators. This sponsorship allows me to share my journey in new and exciting ways while continuing to push my limits in the mountains,” said Stanley. “I’ve wanted to be an OnlyFans creator for years. Now, I’m proud to represent a platform that supports athletes like me and prioritizes safety, inclusivity, and the empowerment of creators.”
Sunday, March 9, 2025
Tell Someone Today
“And how shall they preach unless they are sent? As it is written: “How beautiful are the feet of those who preach the gospel of peace, Who bring glad tidings of good things!’” Romans 10:15 NKJV
As I stared at my swollen, red, and achy feet with many of the toenails either missing or completely misshapen from years of abuse yesterday morning, I couldn’t help but smile at the reason they were (once again) in the shape they were in. My husband I began Saturday by participating in the Run like Rudy 5k which commemorated the life of Rudy Zevallos Jr., a young runner who died at the tender age of 18 after crossing the finish line of the Frog Hill Half Marathon. Thankfully, since Rudy had made the decision to follow Jesus before his untimely and unexpected death, the event was also a celebration, leaving me ever so glad that someone had taken the time to share the Good News with him. After a short nap, my husband and I then headed out to set up for the annual 12-hour Racing for Daylight overnight event that began with a devotion and prayer and then ended in the same way. After more than 40 miles of running on pavement and steps gained in unloading supplies and then loading them back up after the race, it’s no wonder then that my feet were in bad shape. But it was worth it knowing seeds were planted.
Thursday, March 6, 2025
Compete According to the Rules
“An athlete is not crowned unless he competes according to the rules.” 2 Timothy 2:5 BSB
In a disturbing story published by Canadian Running Magazine yesterday it was reported that The indoor track and field season for Virginia Class 3 high school athletes ended with a literal bang on Tuesday at Liberty University in Lynchburg, Va. In one of the wildest track and field videos ever captured, an athlete used her baton for more than just a smooth handoff during the second leg of the girls 4x200m relay final. Junior Kaelen Tucker of Brookville High School was poised to help her school secure the state 4x200m title when she suffered a blow to the back of her head from another competitor. This wasn’t just an accidental tap but a full-on smack with a metal relay baton, knocking her team out of the race. The incident occurred as Tucker passed a competitor from I.C. Norcom High School to move into second place on the bend. Race officials quickly disqualified the I.C. Norcom team for runner interference and unsportsmanlike conduct. Tucker’s mom later told ABC13 News there were no apologies or explanations from the other team.
And, you know, as sad as it is to say, displays of unsportsmanlike conduct have become so commonplace that I was appalled by the Norcom High athlete’s behavior but I was certainly not suprised. In a world where winning is applauded above integrity, people will justify breaking the rules to take home the prize. But the Bible is very clear that “an athlete is not crowned unless he competes according to the rules.” Which means that any gain gotten by breaking the rules is really no gain at all, despite what the world says. In the same way, when we make up and follow our own rules to justify our sin rather than adhering to God’s commands, we fail to gain victory and are quickly disqualified.
So, compete according to the rules my friend—by following the established guidelines and standards of the competition the Lord has laid out in the Bible. Resist the temptation to do anything that will take you off course and you will one day take hold of the crown.
Heavenly Father, thank You for reminding us that ONLY those athletes who compete according to the rules will inherit the crown of eternal life. Help us to be people known for their integrity Lord that we might represent You well as ambassadors for Christ, thereby bringing You glory and inspiring others to seek You. It’s in your precious name we pray Jesus. Amen.
Happy Running!
Wednesday, March 5, 2025
Make an Informed Decision
“For which of you, desiring to build a tower, does not first sit down and count the cost, whether he has enough to complete it?” Luke 14:28 ESV
Tuesday, March 4, 2025
BASS PRO MIDWEEK MOTIVATION - Try Intervals for Motivation
Now let's get started by talking about some really, really, really good news. Registration for the Bass Pro Shops Fitness Series Marathon Weekend opens next week!! And... if you're one of the first to sign up and claim a select spot, you'll get $5 off your entry fee into the 5k, Half Marathon, Marathon Relay, or the Marathon. Exciting right?
![]() |
They found that when training for longer distances, such as halfs and marathons, runners started slowing during their later walk breaks, which dragged down their overall pace. For example, a runner might start out with a 15-minute-per-mile run/walk pace, but as the race wore on, they’d drop to a 16-minute-per-mile pace because of the slower pace during walk breaks. To compensate for the slow down, they’d push themselves to run faster during the run intervals, but that would backfire by making them more fatigued and cause them to walk even slower during subsequent breaks.
“By eight miles in a half marathon, or certainly by 20 miles in a marathon, I’m now walking significantly slower during my walk break than I was, and I’m having to run significantly faster than I was to make up for that,” Twiggs explains. “And it just becomes this downward spiral.”
That’s why, about a decade ago, the one-minute walk break morphed into 30 seconds, Twiggs says. “In 30 seconds, you’re getting the recovery benefits that you need from the walk, but you’re not slowing down [your overall pace] significantly,” he explains.
The other way to slow your pace is to inject regular walks into your runs. “Now, I can run the same pace for a half marathon that I’m comfortable running for five miles, but by putting in the walk breaks more frequently, it brings the average pace down to something that’s sustainable for the entire half marathon, or something that’s sustainable for the entire marathon,” Twiggs says.
Still, for the vast majority of athletes? Those 30-second breaks are where it’s at.
One is if you start a workout or race too fast without a proper warmup. This can jack up your heart rate and push you into the anaerobic zone. “You want to recover from that as soon as possible,” Twiggs says. To help lower your heart rate, you can either add in an extra walk or lengthen an existing walk. Once you get back into the aerobic zone, he suggests resuming the 30-second walks.
What if you feel extra tired toward the end of the race? It's better to take more frequent short walks than fewer long walks, Twiggs says. That’s because once you start extending the walks to a minute or so, it can be challenging to start running again. If you feel like you need a longer walk, you likely just need to shorten your run segment, Twiggs explains. For example, instead of doing cycles of 3-minute runs/30-second walks, you could shift to 2:30 runs/30-second walk.
Keep in mind: The 30-second walks apply are for tempo and long runs only. When it comes to speedwork intervals—for example, quarter-mile, half-mile, or mile repeats—you’ll need longer walks after each repeat to give your body time to properly recover from the high-intensity efforts. “We may put as much as five minutes of walking in between those harder effort miles,” Twiggs says.
Monday, March 3, 2025
Jesus Never Changes
“Jesus Christ is the same yesterday and today and forever.” Hebrews 13:8 NIV
Sunday, March 2, 2025
Continue the Mission
“We will not hide them from their children, Telling to the generation to come the praises of the LORD, And His strength and His wonderful works that He has done.” Psalm 78:4 NKJV
“When I told Nadine that I wanted to do this challenge, I didn’t even believe in myself that I would finish. Yet, I needed to do something to help get me unstuck, feeling sorry for myself because of my physical ailments that accumulated over my time in the Army. I struggled everyday. I woke up to get on the bike and just finish that days workout, being exhausted from long weekends of wrestling tournaments, and fighting sinus issues. All excuses! I Did It, and I Do Not Plan To Quit At This Point! Task completed, Charlie Mike!!!” These were the words my dear friend Kevin (Nadine is his wife) wrote after completing the Taji 100 challenge last week. And let me tell you, Kevin not only completed the challenge, he went above and beyond the 100% completion rate needed to be done and then pressed on to end up with a whopping 181.3% rate that earned him a place at the top of the leaderboard. Was it easy? No way! But Kevin got it done and vowed to ‘Continue the Mission’—which is the meaning of the Charlie Mike military code phrase. Per heroesbridge.org, Charlie Mike is used during military operations that experience a delay, or for individual issues such as minor injuries, discomfort, or even pain. Over time, military personnel learns to silence complaints and “continue the mission”.
Thursday, February 27, 2025
We are Called to Speak up Against Evil
“Have nothing to do with the fruitless deeds of darkness, but rather expose them.” Ephesians 5:11 NIV
Wednesday, February 26, 2025
Make Time to Do the Things that Matter
“That is why I tell you not to worry about everyday life—whether you have enough food and drink, or enough clothes to wear. Isn’t life more than food, and your body more than clothing? Look at the birds. They don’t plant or harvest or store food in barns, for your heavenly Father feeds them. And aren’t you far more valuable to him than they are?”Matthew 6:25-26 NLT
In a story titled “Ultrarunner Sophie Power breaks 48-hour treadmill world record in bid to inspire women in sport,” it was reported that Sophie Power recently broke the record for the most distance covered by a woman on a treadmill in 48 hours. It follows an equally impressive feat last year, in which she became the fastest female to cross Ireland on foot. In her latest challenge, Power covered more than 365 km (226.8 miles) across two days in January, running and hiking on a treadmill at the National Running Show in Birmingham, England. Her achievement – which is still subject to usual ratification from Guinness World Records – was driven in part by her burning passion to improve access for women in sport. Knowing that she serves as a role model to other women, it warmed my heart that Sophie (a 42-year-old mother of three) shared some of the sacrifices she must make to achieve her goals—thus making it clear that if a person wants to “do great things.” there are things they must give up. “I think we put lots of pictures up of women achieving things without saying how they do things, and that only gives us that desire to do something but doesn’t say how we do it. It’s important to say, ‘This is my training, this is my childcare, this is my multitasking, this is what I don’t do.’ Like my house is always a mess, I don’t put makeup on in the morning, I don’t care about what I wear, I don’t watch TV, I don’t go out all the time, so there’s all stuff I don’t do, so I can do things.”
Tuesday, February 25, 2025
BASS PRO MIDWEEK MOTIVATION - Go For a World Record
Speaking of records, did you know that a Great Britain runner recently broke the record for completing the fastest marathon while on crutches? I know… who knew there was even such a thing? 73-year-old Chris Terrill certainly didn’t. It wasn’t until a friend of his from London City Runners told him the good news. The previous record was six hours, 24 minutes, and 48 seconds. Without meaning to, Chris did it in six hours, 11 minutes, and 11 seconds. Pretty impressive right?
Anything joggling
10K carrying 100 lbs
American Erin Grindstaff owns what sounds like an extremely arduous record: fastest 10K while carrying 100 lbs. Grindstaff ran Las Vegas 10K with a backpack weighing 100 lbs, and she crossed the finish line in 1:26:49. If this sounds more like a military training method than a running event, it’s because that’s how Grindstaff got the idea. As she told the Guinness World Records team, she is an American Air Force veteran, and she had plenty of experience “rucking,” which is walking, hiking or running with a weighted backpack. “I wanted to set this Guinness World Records title to show normal, everyday people that you do not have to be an elite or full-time athlete to do something physically extraordinary,” Grindstaff said. “With hard work, a solid plan, and true unwavering commitment, anything is possible.”
Monday, February 24, 2025
Compel Them to Come in
“Then the master said to the servant, ‘Go out into the highways and hedges, and compel them to come in, that my house may be filled.” Luke 14:23 NKJV
To my knees and pray
Come Jesus come
Let today be the day
Like I’m gonna break
But I’m holding on
To a hope that won’t fade
Come Jesus come
We’ve been waiting so long
For the day You return
To heal every hurt
And right every wrong
We need You right now
Come and turn this around
Deep down I know
This world isn’t home
Come Jesus come
Come Jesus come
One day He’ll come
And we’ll stand face to face
Come and lay it all down
Cause it might be today
The time is right now
There’s no need to wait
Your past will be washed
By rivers of grace
Come Jesus come
We’ve been waiting so long
For the day You return
To heal every hurt
And right every wrong
We need You right now
Come and turn this around
Deep down I know
This world isn’t home
Come Jesus come.”
Saturday, February 22, 2025
Keep Your Promise to God
“When you make a promise to God, don’t delay in following through, for God takes no pleasure in fools. Keep all the promises you make to him. It is better to say nothing than to make a promise and not keep it.” Ecclesiastes 5:4-5 NLT
Thursday, February 20, 2025
Jesus Will Never Let You Down
“for all have sinned and fall short of the glory of God, and all are justified freely by his grace through the redemption that came by Christ Jesus.” Romans 3:22-23 NIV
In a story published by VN Express News yesterday, it was reported that “Australian record-holder Lauren Ryan turned heartbreak into triumph by winning the 3,000m run at the Boston Valentine Invitational on Feb. 15 after her boyfriend ended their relationship via text message.” When speaking of the breakup and the win that followed, which landed her with Olympic gold and a personal best (PB), Lauren said, “I just wanted to win so bad. I’ve just had a tough run the last couple of months with some family stuff - and my boyfriend broke up with me yesterday, Feb. 14, with a text message. The only person that won't let you down is yourself.”
Wednesday, February 19, 2025
Stop Your Work to Meditate on HIS Work
“God’s voice thunders in marvelous ways; he does great things beyond our understanding. He says to the snow, ‘Fall on the earth,’ and to the rain shower, ‘Be a mighty downpour.’ So that everyone he has made may know his work, he stops all people from their labor.” Job 37:5-7 NIV.
Tuesday, February 18, 2025
BASS PRO MIDWEEK MOTIVATION - Consider Taking a Rest Day
But I have good news! A snowy and slick day can actually be a blessing in disguise for a runner. For one thing, it’s an opportunity to take a rest day. (Yes, you probably do need a day off.) Especially if you’re experiencing both psychological and physiological signs that you might need a day (or more) off from running. What are those signs you might ask? Well…
Perhaps the number one sign you might need a day off for your mental health is when (not if) you don’t feel motivated to tackle your runs and workouts like you used to, or you’re not actually enjoying doing them. If running is something you love and you start to notice that it’s feeling more like an unwanted chore, a day off may be just what you need. Unusual crankiness and irritability are also signs you need a mental break to recharge your batteries and refocus on your goals.
So what should you do on a full rest day (as opposed to an active recovery day)? Take the complete day off from training by not engaging in any significant physical exertion, including activities like brisk walking (although a stroll in the park is always a great idea) and focusing on passive recovery methods like stretching, foam rolling, or light mobility exercises instead. This gives the body (and mind) time to recover.
- Importance:Rest days are crucial for preventing overuse injuries, replenishing glycogen stores, and allowing soft tissues to heal, which can ultimately improve performance and prevent burnout.Frequency:Most runners should aim for at least one full rest day per week, although some may need more depending on their training volume and experience level.
- Who might need more rest days:New runners, runners returning from an injury or who are prone to injury, and runners with a high training volume.