Help to Share the Cure

“For we know that our old self was crucified with him so that the body ruled by sin might be done away with, that we should no longer be slaves to sin—“ Romans 6:6 NIV

In a story published yesterday by pa media, It was reported that an avid runner will attempt to break the record for the fastest person to run the London Marathon dressed as a traffic cone. Michael Wiggins, 47, from Streatham, south-west London, will run his 18th London Marathon since 1999 and his first in a traffic cone costume as he attempts to break the Guinness World Record (GWR).Mr Wiggins, who works in advertising and post-production, wants to complete the run in three hours and 15 minutes to beat the previous record of three hours and 22 minutes, all while raising money for Prostate Cancer UK.He said he was “shocked” after three of his friends were diagnosed with prostate cancer and hopes his record attempt will encourage more men to talk about their health concerns… He is aiming to raise more than £1,000 for Prostate Cancer UK, a charity funding research into the disease which affects one in eight men, and hopes the money will help towards finding a cure.

Sadly, while prostate cancer will affect one in eight men, the disease of sin will affect one hundred percent of all men and women. Thankfully though, God provided a cure for the condition when He sent Jesus to became the atoning sacrifice for the sins of the whole world. Which means that “our old self was crucified with him so that the body ruled by sin might be done away with, that we should no longer be slaves to sin.” With the old self dead then, we are not only made free from the disease of sin, but we don’t battle the old self anymore. We simply reckon him as dead. And should live that way. 

So knowing that the cure to the deadly disease of sin is available to all those who choose to accept it, do your part in raising awareness my friend. After all, “How, then, can they call on the one they have not believed in? And how can they believe in the one of whom they have not heard? And how can they hear without someone preaching to them?”

Heavenly Father, thank You for providing a cure for the disease of sin that leads to spiritual death. Help us to be so thankful for this cure that we would be bold in sharing it with the world and compelling the lost to seek Jesus that that they might rid themselves of their old self and be made new. It’s in your precious name e pray Jesus. Amen. 

Happy Running!

Look at the Positives in Your Struggles

“Not only that, but we also rejoice in our sufferings, because we know that suffering produces perseverance;” Romans 5:3 BSB

To say Saturday’s ultra marathon was a challenging one would be an understatement. Having trained in the 30 and 40 degree seasonal morning Missouri weather, I was not prepared for the heat and humidity of Mooresville, Alabama’s Blue Heron Hundred. And although I was praising God for the cloud cover He so graciously provided, a good degree of humidity was still felt, along with high winds and several pop up showers that plagued the runners throughout the entirety of the event (32 hour cutoff). Which is the very reason I wasn’t the only runner who struggled that day. In fact, every distance runner will struggle at some point but not all distance runners will look at struggles in the same light—something that was evident when I crossed the finish after 30 hours of running and stepped up to receive my hard-fought-for belt buckle. “Well I’m glad that’s over with. I finally get to sit down now,” I said jokingly to the Race Director as she passed the reward off to me. “You act like that didn’t hurt at all,” she said as she smiled at my jest. Smiling back I said, “Oh it hurt alright! But if I want to inspire others to run, I’ve learned to look at and share the positives in all my struggles.”

And, you know, when it comes to looking at the positives in every struggle to inspire others to be more like Jesus, Paul said that, as believers, we are to “rejoice in our sufferings, because we know that suffering produces perseverance;” You see, struggles or suffering are to be welcomed and appreciated by every believer because of the persistence, determination, tenacity, steadfastness, endurance, and grit they bring about in us. These are character traits that are not only necessary for reaching the finish line of an enduring race, but are crucial to reaching the finish line of our spiritual race. And, unfortunately, these are character traits that are only gained through suffering. 

So, rejoice in your struggles today and every day my friend. Choose to thank God for the good they are producing in you and for walking with you through them. 

Heavenly Father, thank You for reminding us that there are blessings in all our sufferings and that we never go through them alone. Lord, help us to rejoice when we experience suffering, knowing that it gives us the perseverance to hold firm in our faith and press on when the race gets hard and we feel like giving up. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

Do Not Let Your Guard Down

“Be on guard! Be alert! You do not know when that time will come.” Mark 13:33 NIV

In a story published by the Daily Mail on Tuesday, it was reported that a runner suffered an embarrassing loss after she started celebrating her win too soon, ultimately costing her the first place title. Xiao Fen, 35, was in the lead as she approached the finish line at the Women's Half Marathon in Chongqing, southwest China on Saturday. With a victory seemingly right in front of her, Xiao raised her arms in the air in triumph and appeared to slow down, allowing her rival to zoom past at the last second. Gan Zhifang overtook the runner and sprinted towards victory, crossing the finish line to become the first-place winner of the race. Footage of the Xiao's embarrassing loss quickly went viral on Chinese social media, with the runner saying she was 'disappointed' in the outcome. Xiao said that despite placing second just a few fractions of a second behind Gan, she should not have let her guard down and 'opened the champagne' ahead of time.

Sadly, as this story shows, there can be grave consequences for relaxing your vigilance before you cross the finish line. But, spiritually speaking, the consequences of letting your guard down before crossing the final finish line are gravely eternal. Which is the very reason Jesus, after explaining what the world would be like before his final return, warned the disciples to “Be on guard!” And to “Be alert!” Jesus went to explain, “You do not know when that time will come.” Which meant the disciples were to be prepared at all times—not letting themselves be deceived by false teachers, not letting themselves fall into sin, and faithfully serving the Lord and preaching the Gospel so they would be ready for His return, no matter when it happened.

So, as you look around at our world today, it’s easy to see that the return of Jesus could happen at any moment my friend. So be on guard! Be alert! And keep on running the race until you hear that trumpet blow!

Heavenly Father, thank You for helping us to discern the times by your Word. Help us to understand that we must be ready at all times and that we must urge others to do the same. Help us to be found faithful, watchful, and busy upon your return. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

The Brain can be Retrained

“Do not conform to the pattern of this world, but be transformed by the renewing of your mind. Then you will be able to test and approve what God’s will is—his good, pleasing and perfect will.” Romans 12:2 NIV

In an interesting story titled “How marathons change runners’ brains: scans point to surprise energy source,” the following was reported: A fatty substance that insulates the electrical signals transmitted by nerve cells might also be a source of energy for the brain — especially when reserves are running low. This intriguing possibility has been raised by scans of long-distance runners’ brains, taken before and after they ran marathons. The scans suggest that levels of the insulating substance — called myelin — decreased in brain areas involved in motor control and sensory and emotional processing after these gruelling endeavours, only to bounce back to normal within two months…Mustapha Bouhrara, who studies brain imaging and ageing at the US National Institutes of Health in Baltimore, Maryland, said the reduction in myelin lasts for only a short time, so is not concerning. Furthermore, he went on to say that the process teaches the brain how to quickly repair myelin, and “could be very, very beneficial”.

Unfortunately marathons aren’t the only thing that can change a persons brain. Indulging in sinful behaviors can as well. In fact, science has shown that repeated sinful behaviors lead to changes in brain chemistry and reward circuitry—specifically changes in dopamine, oxytocin, and norepinephrine levels, which can reinforce these behaviors. Furthermore, repeating sinful behaviors can train the brain to expect and seek out those bad behaviors, making it harder to resist them and even harder to discern and follow “God’s will” for a person’s life. Which is the very reason the person caught up in those behaviors must first repent, turn back to God, and then retrain their brain—a process that begins by no longer conforming to the pattern of worldly thinking, but transforming the mind with a pattern of godly thinking that comes from reading God’s Word and then meditating on it day and night. This is very, very be beneficial as it sets a person free from the guilt and shame the sinful behaviors caused and keeps the person from returning to “ the pattern of this world.”

 

So, if you’re caught up in a pattern of sin that you don’t think you can break free from, think again my friend. God can not only set you free and restore you upon repentance but can renew your mind as well, giving you a fresh start on life… something that is very, very beneficial to you both now and for eternity. 

Heavenly Father, thank You for providing a way for us to be made righteous when we have strayed. Thank You for the restoration Jesus’ death provided for us and for the renewal of the mind that your Word provides us. Help us to seek your pleasing and perfect will at all times by staying in a right relationship with You and keeping our hearts and minds stayed on You. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

BASS PRO MIDWEEK MOTIVATION - If Jellybean can do it You can too

Hello runner friends!

Welcome back to the Bass Pro Fitness Series

MIDWEEK M😊TIVATI😊N blog!

Now let's get started by talking about motivation. That's something runners talk about all the time right? After all, we can't make it to the finish line if we aren't motivated to step up to the start line. And we won't step up to the start line without the motivation to train. And if motivation can be defined as the reason or reasons one has for acting or behaving in a particular way, then it goes without saying that having a valid reason to run one of the Bass Pro Fitness Series races would motivate a person to begin training... as if these spring temps weren’t enough to get a person out the door (but I digress). 

So what's a valid reason that you’ve  probably never heard of? How about because if Jellybean can do it, you can too? Who's Jellybean you might ask? Why she's the Sacramento region’s smallest ultramarathon runner as reported by The Sacramento Bee.  Jellybean is 6 years old, weighs 9 pounds and fuels on a veterinarian-approved diet of Chipotle Mexican Grill chicken and cheese. This sweet pup is also Fleet Feet Davis’ unofficial mascot and Davis resident Andrew Owens’ Chihuahua mix. Since Owens adopted Jellybean as a pandemic pup in 2020, she’s become a fixture at local races and an inspiration for human runners — once they get over their initial shock.

Her owner said, "She doesn’t look like the typical half-marathoner, let alone a marathon finisher. But as she sprints past runners or crosses the finish line, she challenges every stereotype and assumption. Jellybean reminds us that potential isn’t defined by appearances. It’s about heart, determination and the work we’re willing to put in.” How's that for motivation? I can't even imagine how many steps this dog gets in each day! And if Jellybean has the heart and determination to put in the work, what's holding you back? 

And now, here’s the rest of the story…

Owens was a semi-casual runner with a German Shepherd named Kodie when he first met Jellybean in the halls of Mather’s Bradshaw Animal Shelter. He had never owned a small dog, and didn’t see the two of them as a fit at first. But he slowly changed his mind and returned for her a few days later. Jellybean tore up the house those first few days, and planted her heels when Owens tried to take her for an initial run with Kodie. But she whined when Owens’ brother tried to take her back to the house, and given a second chance, she proved to be a happy runner. She and Owens kept adding more and more miles, eventually outpacing Kodie and building the stamina to run Fleet Feet Davis’ unofficial marathon course in December 2020. Her paw pads are remarkably soft for any dog, let alone such an active one, and she usually runs out in front of her human companion. As social distancing restrictions eased, Jellybean and Owens embedded themselves in the Sacramento-area running community. They became a regular sight at Fleet Feet Davis’ popular Tuesday night Run Crew, as well as more intensive marathon training courses. An Instagram page Owens set up on Jellybean’s behalf (@jellybean26.2) has attracted more than 1,000 followers. Runners and spectators can’t believe their eyes at races, and use Jellybean as motivation for their own endurance goals, Owens said. “It’s disbelief and then it’s awe, and then ‘you inspire me,’” Owens said. “Runners at races (say), ‘no way, he carried the dog, that dog’s not going to make it.’ And then people will come up after and say, ‘Did that dog do all of it?’ And I’m like, ‘Yeah, she did every single step.’ And they’re like, ‘No way. If that dog can do it, I want to go from a 5K to a 10K, a 10K to a half, a half to a marathon.’”

Owner and dog have run six marathons together, the fastest being 3 hours and 47 minutes at the Garmin Kansas City Marathon in October (8:40 min/mile pace) and have completed three ultramarathons (distances over 26.2 miles). Through all this, Jellybean has accumulated a lot of running friends. Sarah Pitfield met Jellybean as a Fleet Feet running coach, her side hustle for 10 years until November. The Chihuahua mix with some dachshund and Sheltie thrown in doesn’t look like a super athlete, but her body is primed for distance running, Pitfield said. Jellybean has small legs, yes, but they don’t need to move very far for each stride. She’s “all muscle” in a way that human physiology can’t imitate, said Pitfield, a science teacher at Douglass Middle School in Woodland. Bigger dogs (and humans) put more impact on their joints each time they hit the pavement; Jellybean often doesn’t even have her mouth open at the end of a marathon, Owens said.

“A lot of people are like, ‘Oh man, that’s a little dog, there’s no way.’ And at the end, Jellybean has more energy than any of the humans,” Pitfield said. “It’s kind of like she’s skipping as she’s going. She never looks like she’s putting forth any effort. She just really loves it. “And if there’s a squirrel that she sees, you’re getting pulled behind her because she goes for it — it doesn’t matter what mile we’re on. She just has endless energy.” Every time Owens sucks down an energy gel, Jellybean gets a handful of Blue Buffalo Chicken Bits training treats to fuel her as well. She drinks only a few licks of water at a time but enjoys having some squirted on her in the summertime heat, Owens said. The Chipotle kids meals are add-ons to her usual kibble diet, and she’s been known to scarf down half a charcuterie board when allowed. Jellybean’s love of running has pushed Owens to go all-in on the sport, sometimes leaving his canine companion at home during rainy conditions or the deeper parts of 100-mile race training. Outside of those occasions, though, she’s upset if she doesn’t get to run as well, he said.

She’s shown her fans that size isn’t a barrier to speed. When Owens’ friend Peter Blando went looking to adopt a dog, he sought out an active companion that could keep up with him on runs. He ended up with a Chihuahua mix named Bacon.

And while she’s already accomplished more than most people (and dogs) will in their lifetime, Jellybean isn’t done yet. She and Owens are now working toward setting Guinness World Records for the fastest small dog to complete a half marathon and a full marathon. Is that awesome or what? 

And there you have it friends. We can sure learn a lot from our four legged friends. So if your motivation has been waning, I do hope you'll consider Jellybean's story. It's a tale (or a "tail" in this case) of what can be accomplished when motivation is combined with joy and the heart and determination to put in the work. And since size seems to be no barrier to speed, you might even consider adopting a small shelter dog that can accompany you on your training runs. The dog will get a home and you’ll get a faithful running buddy. Talk about a win/win! So in the spirit of Jellybean, put a smile on your face and get out there and get those legs moving. Happy Running!

Avoid Toxic Positivity

“For the kind of sorrow God wants us to experience leads us away from sin and results in salvation. There’s no regret for that kind of sorrow. But worldly sorrow, which lacks repentance, results in spiritual death.” 2 Corinthians 7:10 NLT

In a story titled “How Toxic Positivity Aggravated One of My Worst Experiences” published by Runner’s World yesterday, the writer Donna Raskin said “Recently, I sucked. As soon as I started to run the 2024 New Balance 5th Avenue Mile in New York City, I lost my breath. I didn’t even make it through two blocks before I had to slow down, then watch the backs of other runners fade away. I spent so much time walking that I was reduced to nothing but my own worst thoughts: How embarrassed I was. How out of shape. How I have no friends, my life has no meaning, and my running is never going to improve. Did I spiral? Well, yes, of course I did! It took me 13 minutes to walk a mile. A few days later, looking for some running advice, I told a coach with whom I’m friendly about how badly I felt. In response to my sadness, she said, “But you did great!’” Why was this response from the coach so bad? Mike Gross, PsyD, a clinical and sports psychologist at Princeton University, and founder and director of TriState SportPsych explained it this way “The term is toxic positivity. Some people are uncomfortable with negative emotions, and so they invalidate your sadness or disappointment. Their response is disingenuous, and it comes at the expense of your well-being because we have to process our feelings in order to grow.” Thankfully, as Donna explained, Gross, who works with athletes at all levels, validated her feelings and then suggested that rather than making a decision about her racing future, she should begin to look at what is getting in the way between practice and performance—thus getting to the root of the problem and fixing it rather than pretending that everything is “great” for the sake of saying something positive. 

And you can be sure that toxic positivity isn’t only harmful to our physical health but to our spiritual health as well for many reasons. With the most important reason being that toxic positivity downplays the seriousness of sin and the seriousness of the consequences sin brings. You see, when you and I talk to a person caught up in sin and we say things like, “Oh that’s not so bad. I’ve seen people do worse” or “Don’t be so hard on yourself. It’s not like you murdered someone,” we don’t allow that person to experience the guilt and shame which leads to “the kind of sorrow God wants us to experience.” The deep anguish of heart that “leads us away from sin and results in salvation.” Toxic positivity then leads to “worldly sorrow, which lacks repentance” and  “results in spiritual death.”

So, while it’s true that staying positive is crucial to our overall health, it’s also true that being overly positive at the expense of ignoring the truth will destroy our health. Our perspective, although hopeful, must always be informed by the truth of the Bible and grounded in reality.

Heavenly Father, thank You for shining a light on a subject that even good Christians get wrong. Help us to be very discerning in this area and to be able to spot truth from a lie and to call out behaviors that lead to death, no matter how positively the world spins the behavior. Help us to love others so much that we will speak the truths that lead to life. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

Become Like Little Children

He called a little child to him, and placed the child among them. And he said: “Truly I tell you, unless you change and become like little children, you will never enter the kingdom of heaven. Therefore, whoever takes the lowly position of this child is the greatest in the kingdom of heaven.” Matthew 18:2-4 NIV

In a story published last week by Centre Daily Times, it was reported that “Local running legend George Etzweiler died earlier this week at 105 years old. Etzweiler, who was known for his “age-deyfing” endurance, died on March 16, just two days after his birthday. A retired Penn State electrical engineering professor and Navy veteran, Etzweiler didn’t find his love for running until he was 49. But once he did, he never stopped. He ran the Mount Washington Road Race, an all-uphill 7.6 mile run to the summit of the highest peak in the Northeast, more than a dozen times. Many of those times were in his 90s, Runner’s World reported. The last time he completed the 7.6-mile race was at 98 years old in 2018, in a time of 4 hours, 4 minutes and 44 seconds, according to Runner’s World.” There were many other amazing things George accomplished, as the story relayed, which led Mike Casper, race director for the Tussey Mountainback, to say “I think it’s the youth that he had in his heart that kept him going so many years….”

And, you know, when it comes to the advantages of being youthful in heart, Jesus, upon being asked by the disciples who the greatest in the kingdom of heaven was, called a little child to him and said “ Truly I tell you, unless you change and become like little children, you will never enter the kingdom of heaven. Therefore, whoever takes the lowly position of this child is the greatest in the kingdom of heaven.” Jesus wasn’t saying that they were supposed to be childish, but was providing a new perspective: the way “up” is “down.”  Jesus was exhorting the disciples (and us) to seek to possess a childlike modesty in addition to their faith. You see, those who willingly take the lowest position are the greatest in heaven’s eyes. And who better than a child to teach us by example? A young child is destitute of ambition, pride, and haughtiness and is characteristically humble and teachable, and not prone to pride or hypocrisy. Hence the reason believers are to be child-like and not child-ish.

So, following the example of little children, let us seek to have age-defying faith my friend; in that we remain humble and teachable throughout our lifetime. Even if we live to be 105, may we aspire for greatness each and every day by grabbing hold of lowliness. 

Heavenly Father, thank You for reminding us that only the meek will inherit the kingdom and that for us to be great in heaven we must be humble here on earth. Knowing that this goes counter to the world, give us the strength of mind, heart, and spirit to live by Your standards rather than the worlds. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

The Treacherous will be Held Accountable

“The integrity of the upright guides them, but the perversity of the treacherous destroys them.” Proverbs 11:3 CSB

In a story titled “Former NCAA runner demands ‘stolen’ championship be returned after loss to biological male, it was reported that “Former collegiate runner Minna Svärd demanded her “stolen” championship be returned years after placing second to a biological male in the 2019 NCAA Division II Women’s 400-meter hurdles. “It’s time for us to speak up and actually tell people about how we feel and what we’ve been going through,” the track and field star said Wednesday on Fox News. “Nothing about it is fair. It’s not okay that NCAA is allowing this to even go on. They absolutely need to be held accountable for what they are allowing female athletes to go through. It’s not fair.’”

And, you know, while it can be extremely frustrating to watch dishonest people gain victory by competing under false pretenses (in this case, a biological male with a clear advantage over a woman competing as a female), the Bible tells us that “the perversity of the treacherous” will ultimately destroy them. It may take time but, one day, they will be held accountable to God for their actions, even if the world refuses to hold the person accountable. Which means the NCAA, the male who ‘stole’ the championship, and all those who stood by and let it happen will be made responsible for their actions that brought about the unfair loss. 

So, knowing that God sees and knows everything, have nothing to do with the deeds of darkness my friend. Stand up for those who are seeking righteousness by refusing to compromise to the narratives of this world at the expense of the absolute truths laid out in the Bible. 

Heavenly Father, thank You for reminding us that people of integrity are guided by the Spirit but those without integrity are guided by the flesh which will lead to their destruction. Help us to be people of courage who speak up for what’s right and defend the rights of those being wronged. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

Have the Determination to Finish the Race

“Then David rested with his ancestors and was buried in the City of David. He had reigned forty years over Israel—seven years in Hebron and thirty-three in Jerusalem.” 1 Kings 2:10-11 NIV

In an inspiring story titled “These dedicated runners have done every LA Marathon for nearly 4 decades” published Monday, the writer shared the stories of some amazing people who have been running the LA Marathon every year since its inception. They have run through heartache and grief, battling illnesses and injuries as their bodies have aged. Some are now using wheelchairs, including the oldest who is 87. Despite it all, the Los Angeles Marathon’s Legacy Runners have stuck to their mission: finish the race. On Sunday, the group of 92 marathoners, including 10 women, marked their 40th LA Marathon, participating in the 26.2-mile (42.2-kilometer) race every year since the city’s iconic event began in 1986. “We’re legacy runners, we just don’t know when to quit,” 77-year-old Lou Briones said. Briones even has finished the race on crutches after surgery. Since getting both knees replaced, he walks the race. “You gotta do it,” Briones said. “No matter what the conditions are, you gotta be there at the starting line on race day.”

And, you know, this hardcore determination to finish the race, or continue the work for decades ‘no matter what the conditions are,’ is the same determination King David displayed throughout the forty years he reigned over Israel. Talk about an original legacy runner! Despite his many faults, David was admired and respected as a hero by the people of Israel. His lifelong dedication to God, his loyalty in the face of ill-treatment, his courage in war, his benevolence in conquest, and his faithfulness in friendship were so extraordinary that he will forever be viewed as an ideal king and a man after God’s own heart. David’s story serves as an example for all of us to follow. 

So, ‘no matter what the conditions are,’ stay loyal, devoted, and true to the Lord until the end my friend. Strive to be known as a person after God’s own heart and you will leave a legacy of faithfulness in the same way David did. Is there any better legacy we could leave? 

Heavenly Father, thank You for the example David gave us to follow. He was not a perfect man but, in the end, we know he displayed a lifetime of faithfulness and perseverance and was a guy who just didn’t know when to quit. Help us to learn from his mistakes Lord and to seek You the way David did that we might make it to that final finish line, and inspire others along the way to do the same. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

BASS PRO MIDWEEK MOTIVATION - Make Your Why Bigger Than Your Excuses

Hello runner friends!

Welcome back to the Bass Pro Fitness Series

MIDWEEK M😊TIVATI😊N blog!

Now let's get started by talking about excuses. We all make them right? When it comes to getting in those workouts, the top ones for skipping them are feeling too tired, not having enough time, the weather is unfavorable, and/or simply not being in the mood. While giving into excuses every once in a while might not hinder your success, making it a habit certainly can. Which is the very reason your "why" you CAN and SHOULD get in those runs and sign up for those races must be bigger than your "why" it's okay to give in to your excuses and then deal with the regret you'll experience later. Especially when you see the social media posts of your friends crossing the finish line of one of the awesome races the Bass Pro Shops Fitness Series puts on. 

If this has you wondering what prompted this subject, let me share a story I read yesterday morning titled "Maine runner who is blind and deaf finishes 6 world marathons." I found this story so inspiring that I wanted to share it with you. It’s a story of what a person can accomplish when they refuse to let their situation become an excuse for not going after their goals. So, without further ado, here's the story... 

Declining vision led Dennis Lavoie of Madawaska to retire early in 2019, at the age of 56. And while he knew he would eventually become totally blind, he decided to start running — a decision that just six years later would lead to him earning a prize known as the Six Star Medal. That medal recognizes runners who have completed six of the most established marathons across the world, in the cities of Berlin, Boston, Chicago, London, New York and Tokyo. That was the original set of races recognized by an organization called Abbott World Marathon Majors, which awards the Six Star Medal.

Lavoie is afflicted with Usher Syndrome Type 2, a hereditary condition that causes profound hearing loss and eventual blindness. The condition causes blindness through the loss of peripheral vision. Lavoie said he is currently 70 percent deaf and is limited to a mere four degrees of peripheral vision in each eye. A visual field of less than 20 degrees is considered legally blind, according to the American Optometric Association.

The fact that Lavoie will one day completely lose his vision was a major motivator to get involved in marathon running. He said he does not like to consider himself disabled, but instead thinks of it as leading a different type of lifestyle. “I knew I had to take a different path in life than normal people would,” he said, “but I think I did OK. I became a mechanical engineer and worked in the paper industry.”

The loss of vision significantly started in 2018, at which point Lavoie’s doctor did not know he was blind. It began affecting his driving. On two occasions his car ended up in a snow bank. At one point he almost struck a young girl, which ultimately convinced him to stop driving and retire early.“I went to the mill the next day and said ‘I’m done,’” he said. The next day, he said he asked God what was next. His dog jumped in his lap, so they went for a walk. He decided to start walking to lose weight, and after a few months this turned to running.

Then he ran a virtual 5K and started getting involved in races. In 2021, he ran marathons in Idaho, Chicago and New York. Lavoie is led by a guide runner. They both hold onto a rope tether, and the guide runner lets Lavoie know if any obstacles, such as potholes or railroad tracks, are coming up.

He registered a time of 3:43:07 at the Chicago Marathon, a time fast enough to let him compete in the Boston Marathon, where he later registered a personal best time of 3:34:49. It was at the Chicago Marathon that Lavoie noticed some people wearing the Six Star Medal. He asked around and learned about the achievement.

And with his vision closing in, he decided to go for it. “I know I’m gonna go completely blind one day,” he said. “Why not travel? I’ve always liked to travel.”

Earlier this month, Lavoie accomplished that goal when he finished his final marathon in Tokyo... 

Looking back on the six-year journey from early retirement to joining a class of roughly 20,000 world athletes, Lavoie said it has been an immensely rewarding and spiritual experience. “Running with God is a beautiful journey,” he said. “I know my limits mentally and physically, but there are no limits spiritually. My faith has grown a lot since I started running.”

Wow right? There are so many excuses Dennis could have made! After all he could hardly see or hear. But his "why" was so much BIGGER! His vision was diminishing rapidly, he wanted to travel, and he made a goal! 

And, while you and I might not be losing our vision or our hearing, we are losing precious time each and every day. That's just a fact of life. Time stands still for no one, time passed can never be regained, and tomorrow is never guaranteed. Which is the very reason "why" you and I shouldn't make excuses why we can't get fit and/or stay fit. You don't have to necessarily run a marathon, but we all need to exercise our minds and bodies on a daily basis to ensure that we get the most out of life. So get out there with a smile on your face today and get in some purposeful steps working toward the goal of your choosing. Looking back, you’ll be so glad you did!

Happy Running!

Only Jesus can Make us Right

“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 3:22-23 NLT

In a story titled “Former BYU runner — and current American record holder — impresses again in latest half-marathon” published Sunday, it was reported that two months after shattering the American half-marathon record in Houston, Conner Mantz once again impressed on Sunday at the 2025 New York City Half. Mantz was the top American finisher and took second overall. His 57:15 time was actually two seconds faster than his American record mark, but the New York City course is not record eligible, according to Citius Mag… Ahead of the race, Mantz told reporters that his focus was on correcting the mistakes he made the last time he competed in the NYC half in 2021 and continuing to prepare for next month’s Boston Marathon, not on proving that he really is the top American in the half-marathon.

And, you know, if correcting a mistake can be defined as taking action to make something that a person did that was wrong right, you and I would do well to understand that we are powerless to make ourselves right. You see, our sin (aka our mistakes) separated us from God because, even on our best day, “we all fall short of God’s glorious standard.” But this is where it gets good… “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” through His death, burial, and resurrection. Which means we can all be “made right with God by placing our faith in Jesus Christ. And this is true for everyone who believes, no matter who we are.” Is that good news or what? 

So, if you've made some mistakes and don’t think you can ever be forgiven, think again my friend. Jesus makes all sinners right when they confess their sins, turn from them and believe in the only One who has the power to save. And that is the best news ever!

Heavenly Father, thank You for providing the Way for all who have made mistakes to be restored and made right. Thank you for correcting the wrongs we never could and for giving us eternal life despite our shortcomings. Help us to be bold in sharing this Good News with others Lord so that all can be made right by placing their trust in Jesus. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

Be Adaptable by Trusting God

“Trust in the Lord with all your heart and lean not on your own understanding; in all your ways submit to him, and he will make your paths straight.” Proverbs 3:5-6 NIV

In a story titled “I Break the Golden Rule of Running Every Race. You Should, Too,” the writer said “There’s an adage that most runners have heard at some point: “Nothing new on race day.”It’s simple. You’re supposed to treat race day how you would your training runs, keeping things like your fueling, shoe choice, and routine similar. The time for experimenting is during the training block. On race day, there shouldn’t be any surprises that could throw you off. In my decade of competing, rarely has a race day gone to plan. I’ve lost track of the number of times I’ve been thrown off my routine by a traffic jam or a poor night of sleep. By expecting things to go perfectly, you’re almost setting yourself up for failure. The key to race day, I’ve found, is to be adaptable.” The writer then went on to share a personal story that illustrated the importance of being adaptable. 

And, you know, when it comes to being adaptable or being able to adjust to new conditions so you don’t set yourself up for failure when your plans go wrong, the key for a believer is to trust in God with ALL their heart. You see, in running and in life there are always going to be surprises in the form of various trials that can and will throw us off our routines if we aren’t prepared for them. And you can be sure that, for the believer, our days will rarely ever go as planned. But… if we will choose to trust in the Lord with all our hearts and to not lean on our own understanding, submitting all our ways to Him, we can have the complete confidence that God will make our paths straight. Which means, no matter what happens or how many times we get thrown off of our routines, we can trust God’s plan for our lives and, therefore, have peace in the midst of all life’s changes. 

So, no matter what you’re going through today, choose to trust God with your whole heart my friend. Doing so will allow you to be adaptable, flexible, and resilient—which in return will allow you to continue to run the race when the conditions are less than favorable. 

Heavenly Father, thank You for the many ways you remind us that we, as believers, must be adaptable and resilient if we are to reach the finish line and inspire others along the way to do the same. Help us to trust You with our WHOLE hearts Lord that we will have faith that You are leading us on a better path when our path doesn’t go as planned. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

Settle the Matter Quickly

“Settle matters quickly with your adversary who is taking you to court. Do it while you are still together on the way, or your adversary may hand you over to the judge, and the judge may hand you over to the officer, and you may be thrown into prison.” Matthew 5:25 NIV

In an update to a disturbing story aired last week regarding an altercation between two high school track runners, it was reported that the Virginia high school track and field athlete who was seen bashing an opponent's head with a baton during a race has been charged with assault and battery, Lynchburg Commonwealth’s Attorney Office confirmed to Fox News Digital. I.C. Norcom High School student athlete Alaila Everett was seen smashing her baton on the head of Brookville High School junior Kaelen Tucker during a championship meet last week. Footage of the incident went viral in the following days, prompting national controversy and backlash against Everett. Tucker was later diagnosed with a concussion and possible skull fracture. Although the footage, which has been thoroughly reviewed, leaves very little room for speculation that it was NOT an accident on Everett’s part, Ailala claims the hits occurred because she lost her balance and her baton got "stuck" behind her opponent's back. 

And, you know, throughout the course of the events that escalated rapidly and eventually resulted in a criminal charge being brought against Ailala, there were many opportunities for Everett and her family to “settle matters quickly” by reaching out to the Tucker family and apologizing—a gesture that could very well have stopped this matter from going to court. In fact, not only did Ailala NOT express regret for what happened (which should have been done immediately even if it was an accident) but said, that while she caused physical pain for Tucker, there wasn’t enough empathy for her own "mental" impact. "Everybody has feelings, so you’re physically hurt, but you’re not thinking of my mental," Everett said. I don’t know about you but I found Ailala’s response to be cold, misguided, and extremely inappropriate. 

So, be set apart from the world my friend by being quick to accept the blame and to apologize when you have hurt or wronged someone (whether intentionally or unintentionally). Doing so will not only keep you from being “thrown in prison” (or at the very least help you from being dragged into court), but will protect your reputation, your integrity, and your witness for Christ. 

Heavenly Father, thank You for your Word that gives us instructions on how to deal with conflict of every sort. Lord, help us to follow the advice You have given us in the Bible that we might live as ambassadors for Christ at all times, representing You well amidst a world that needs the influence of salt and light. Help us to admit and apologize when we have hurt or wronged someone Lord, knowing that it is beneficial for all involved. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

Online Bullying is Harmful

“Whoever slanders his neighbor secretly I will destroy. Whoever has a haughty look and an arrogant heart I will not endure.” Psalm 101:5 ESV

In a story titled “World Athletics president asks Elon Musk and Mark Zuckerberg to step up on cyberbullying” published yesterday, it was reported that On International Women’s Day, March 8, World Athletics president Seb Coe was asked about the growing issue of cyberbullying in track and field, especially toward female athletes. In response, he urged tech leaders Elon Musk and Mark Zuckerberg to take stronger action in protecting female athletes online. The call for action comes after several British female athletes spoke out about the dark side of social media, describing how online trolls have subjected them to body shaming and abuse. Coe stressed the matter’s urgency and said social media platforms must do more to curb harassment… While acknowledging that online abuse is not a new issue, Coe believes the anonymity of social media has fueled its rise, allowing cyberbullies to hide without revealing their identity. “There’s a huge element of cowardice in social media,” he said. “People say things online that they would never have the courage to say to someone’s face.”

And, you know, when it comes to people who say things online that they would never say to someone’s face, King David was clear that “whoever slanders their neighbor secretly” (something that displays spite and cowardice) should be destroyed. He went on to say that he would not put up with those who harbored an arrogant heart and eyes that looked down on others, which is the spirit behind online bullying. He did this because he understood the deep pain bullying caused to those being harassed and knew that the toxic and spineless behavior would escalate if left unchecked. 

So, knowing that online abuse and bullying is both cowardly and wrong, do your part in battling it my friend. 

Heavenly Father, thank You for giving us your Word that clearly shows the consequences of having an arrogant heart and haughty eyes. Help us to expose the deeds of darkness that people try to hide Lord that we might help those who are being harassed. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

BASS PRO MIDWEEK MOTIVATION - Do Some Spring Cleaning

Hello runner friends!

Welcome back to the Bass Pro Fitness Series

MIDWEEK M😊TIVATI😊N blog!

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. 

With the start of spring, this is a great time to talk about spring cleaning. And I don’t mean just tidying up at home, although cleaning can be good cardio and help you reorganize your running clothes for the new season. Now is a great time to do some spring cleaning-up of your bad running habits. And we know that everyone has a few bad running habits right? I know I do. And what greater time to assess those habits and fix them than now right? 

So, without further ado, check out these ten bad running habits that most every runner will recognize as listed by The Running Channel, with my two cents as a long-time runner and coach thrown in of course:

1. IGNORING EASY DAYS

We all have those days when we step out for an ‘easy run’ only to find ourselves pushing harder than planned. You’re feeling great, so why not go for a new personal best, right? However, easy runs serve a purpose in your training schedule, allowing your body some active recovery time. Pushing hard two days in a row won’t do you any favours.

2. SKIPPING REST DAYS

It’s a sunny day, perfect for a run, but it’s a rest day. Tempting, isn’t it? Rest days are as crucial as training days. They allow our bodies and muscles to recover, promoting consistency in training and reducing injury risk. If you’re itching to get out, consider a gentle walk instead of skipping the rest day altogether.

3. STICKING TO ONE SURFACE

Some of us have a preferred surface, maybe you’re 100% a road runner. However, mixing up your running surfaces can add variety to your routine and prepare you for races on unfamiliar terrain. Plus, softer surfaces like trails or grass can help minimise impact compared to pounding the pavements.

*On a side note, don’t stick to the same elevation either. Mix it up by running hills and flats. You’ll use different muscles and your body will thank you. 

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.

*At the very minimum, do a five minute warm up walk before heading into a workout. Once again, your body will thank you. 

5. NEGLECTING COOL DOWNS

After a long run, you might feel tempted to skip the cooldown and hop straight in the shower. Don’t. The cool-down helps your body adjust after the session, reduces heart rate, and stretching your muscles could aid recovery over the next few days.

*At the very minimum, do a five minute cool down walk. Your body will thank you. 

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.

*The general rule of running is taking two days off at the first sign of pain or soreness and see if it goes away. If it’s acute pain, however, consult a professional at once. 

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.

*Scheduling these into your training routine will ensure you won’t neglect them. Strength training and cross training will pay dividends in the long run. 

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.

*Get used to bringing along a small cooler when you aren’t ending your runs at home. Having the right nutrition on hand will also pay dividends in the long run. 

9. FORGETTING SUNSCREEN
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.

10. TRYING TO FIX EVERYTHING AT ONCE
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.

And there you have it friends. This is a great time to clean-up your habits so you can train well for those fall races. Speaking of fall races, did you know that registration for the Bass Pro Fitness Series of events opens up today at noon?? Consider this your sign to get signed. Your body and your mind will thank you for it! Happy Running!

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.”

And, you know, while the world might think it’s empowering for women to showcase their nude bodies on platforms such as OnlyFans for the world to see (hence their nonstop push to normalize porn and make it mainstream by creating teams of athletes) the Bible is very clear that a person’s nudity is a private thing. Hence the reason Job, a man who was blameless and of complete integrity, made a covenant to not look upon any woman other than his wife—even though it was normal and mainstream in that culture for a rich and powerful man like Job to do so. Furthermore Leviticus 18:1-18 reinforces the biblical principle that the nakedness of an individual is private and “belongs” to an individual and to their spouse, and does not “belong” to anyone else. Which means that, when a man looks upon the nakedness of a woman who is not his wife, he takes something that does not belong to him—and she, upon offering up her nakedness for strangers to see, gives away something that belongs only to her husband or her future husband. This is something, then, that’s not only NOT empowering to women but degrading to them in the long run, and just one of the many reasons that porn is so deadly and destructive to a person and to society as a whole. 

So, don’t buy into the lie that a person can either watch or make porn (which includes all form of nudity) and come out unscathed my friend. There’s a reason the Bible tells us to flee from all sexual morality, and to not set our eyes on any evil thing. 

Heavenly Father, thank You for your Word that serves to keep us on the road that leads to life and good health. Help us to understand the consequences of engaging in all forms of sexual immorality Lord that we might set our eyes on only those things which are good. Help us to be people of integrity in a world where the lines are blurred and to abstain from all evil desires and deeds that we might inspire others to do the same. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

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. 

And, you know, while the world might see my feet as ugly, God says they’re beautiful. In fact, the Bible says, “How beautiful are the feet of those who preach the gospel of peace…” You see, there are countless people in our world who are in desperate need of hearing the gospel. Which means it’s not only a beautiful thing when we share it, but the feet of all those who are motivated by love to actively and exhaustively move out to “bring glad tidings of good things,”(because it's the news of salvation through Jesus Christ) are beautiful as well. 

So, knowing that only those who call on the name of Jesus will be saved, strive to have beautiful feet that go out at every opportunity to share the Good News my friend. After all, “how can they call on him to save them unless they believe in him? And how can they believe in him if they have never heard about him? And how can they hear about him unless someone tells them?” Someone told Rudy about Jesus, and because of that he will spend eternity in heaven. Who will you tell today?

Heavenly Father, thank You for reminding us that the lost can’t come to know You without someone telling them about You. Compel us Lord to go out into the highways and the hedges and to beckon the lost to accept You as their Savior before it’s too late. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

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!

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

In an op-ed titled “How Much Running Races Costs, Depending on the Type of Runner You Are” published Tuesday, the writer, Meredith Dietz who is also a marathon runner and the senior finance writer for LIFEHACK, said “Running is often touted as one of the most accessible sports—just lace up and go, right? But as many runners discover, what starts as a "free" activity can quickly transform into a significant investment. Last week I broke down what it looks like to invest in proper running gear. And now, I'm turning my eye to the world of races.” Meredith went on to estimate the cost of being a causal runner, a dedicated road racer, a destination racer, and a trail/ultra runner and ended by saying, “While racing costs can add up, I still find the most valuable aspects of running—the endorphin rush, sense of achievement, and community connection—are more than worth it. When you consider the costs associated with your preferred style of running, you can make informed decisions about which races and experiences are worth the investment for you.”

And, you know, when it comes to considering or counting the cost of something so you can make an ‘informed decision’ before embarking on it, Jesus asked the great crowds that were accompanying Him a very important question… “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?” This was a very important question because Jesus knew the heart of the crowds. They loved the miracles, healing, and free food Jesus had provided but had no desire to follow Him for any other reason than what He could give them. Which meant they would turn back to the world the moment following Jesus cost them something… like their obedience, their possessions, their comfort, their relationships, or their reputation. Which is the very reason Jesus clearly detailed that the cost of discipleship would mean giving up everything they had.

So, knowing that the cost of being counted as a true disciple of Jesus is being willing to completely renounce all that you have, I hope that you have already made the informed decision to follow Jesus my friend. If not, I highly encourage you to do it right now. As for me, though it cost me everything to follow my Savior, I know that giving up what I can’t take with me to grab hold of that which is eternal is the best investment I could ever make. Which means that deciding to follow Jesus was the best decision I ever made. And I hope you can say the same.

Heavenly Father, thank You for reminding us that true discipleship will cost all that we have. Help us to count the costs before following You that we might understand and make an informed decision to do so only if we are willing to follow You until the end.  Help us to remember that following you You now is exponentially worth giving up the world and its ways to gain eternal life. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

BASS PRO MIDWEEK MOTIVATION - Try Intervals for Motivation

Hello runner friends!

Welcome back to the Bass Pro Fitness Series

MIDWEEK M😊TIVATI😊N blog!

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? 

 

Now if this has you thinking... "Hmmmm. I really want to participate in the greatest running weekend of all time, but the thought of running all those training miles is daunting," I have good news (this good news is a theme) for you. The run/walk interval method devised by Jeff Galloway (pictured above with yours truly) and used by coaches (like me who have coached countless runners using it) and runners for decades can take the daunt out of daunting and have you smiling at the idea of training again. Why? Because well timed walk breaks make it exponentially easier to complete the miles. 

Want some more good news? Thirty second walk breaks (my personal favorite) combined with your  appropriate run time (based on science, your goal, your fitness level, and other factors) can be used to complete your first 5k, PR at a half marathon, finish your first marathon, run a Boston Qualifier, or even complete an ultra marathon. While it may take time to find your sweet spot, I’ve found that beginning runners enjoy 30 second run/30sec walk intervals while more experienced runners prefer a 60-90 second run followed by a 30 second walk for their intervals. Ultimately, you’re in charge so find what works best for you. 

 Intervals using 30 seconds as the walk time are appropriate for all runners and could be your ticket to reaching the finish line. But don't just take my word for it, check out what Chris Twiggs, chief training officer of the Galloway Training Programs who currently coaches between 220 to 250 athletes through the Galloway Method using the 30-second walk break has to say about it:

When Galloway started recommending the run/walk method back in the 70s, he started with run a mile, walk a minute, regardless of pace. Over time, though, as he and his team of coaches collected more data on how runners performed with the method, they started tweaking the recommendation, personalizing the run ratios based on pace while still suggesting the one-minute walk.

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.

While there are exceptions to every rule (meaning some runners will need shorter or longer breaks), Twiggs gave these further benefits of using the 30-Second Run/Walk Interval:

There’s a notable perk to shorter running intervals. “It allows you to run at a more natural pace for you,” Twiggs says. As he explains, to complete a half or full marathon, you have to adopt a slower pace than what you’d average on a shorter run, such as a five-mile jaunt around your neighborhood. However, there are only two ways to slow down your average pace. The first is to deliberately hold back while you run, which can compromise your biomechanics and cause more vertical oscillation up and down, Twiggs says. “Often, what we find is, when people are forcing themselves to run slower, they end up bouncing,” he says. This can cause more pounding on the joints, leading to an uncomfortable stride, 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.

Rarely, but sometimes you will need to walk a little longer as Twiggs explains: 

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.

So, there you have it friends. There's no reason to NOT sign up to join the funnest group of people on the face of the planet for Marathon Weekend, aka the greatest running weekend of all time. By using run/walk intervals, getting to the finish line can be easier than you thought. So get signed up next week and get to training. You'll thank yourself in November. 

Happy Running!