True Independence is Dependence on Jesus

"Now the Lord is the Spirit, and where the Spirit of the Lord is, there is freedom." 2 Corinthians 3:17

Like many people around our country today, you’re probably making preparations to celebrate Independence Day with a run, barbecue, float trip, fireworks, or all of the above. But, like many other people around our country today, you might not fully understand what it is you’re celebrating. 

Luckily, the Encyclopedia Brittanica gives us the scoop on the 4th of July: It commemorates the passage of the Declaration of Independence by the Continental Congress on July 4, 1776. This document announced the separation of the 13 North American colonies from Great Britain. In 1870 the U.S. Congress made Independence Day an unpaid holiday for federal workers, and in 1938 it became a paid federal holiday. Also called the Fourth of July, the holiday is celebrated across the United States with parades, fireworks, shows, picnics, concerts, and other festivities. Independence Day is also notable for its displays of patriotism, as many Americans commemorate the day by flying the American flag and dressing in the flag’s colors of red, white, and blue.

And, you know, while I was thinking about how grateful I was to live in the greatest country on earth where I have the freedom to openly worship my Creator yesterday, I remembered a Church billboard I once read that said, "TRUE INDEPENDENCE IS DEPENDENCE ON JESUS." Hmmm, I thought then and I thought now. What does that really mean?

Well, if independence can be defined as the state of showing a desire for freedom, and freedom defined as liberation from slavery, I'd say it means that true independence can only result from being released from the chains of the bondage of sin. And that release can only come from our dependence on--or our putting our complete reliance, confidence and trust in--Jesus. 
You see, it's only when we accept Jesus as our Savior and truly believe that God loves, accepts and forgives us, that we are free from the burden of sin and free to live for Him knowing that, "the Lord is the Spirit, and where the Spirit of the Lord is, there is freedom."

So let us celebrate our true independence today by singing praises to the Lord my friend. And let us never forget, as William Barclay said, that "Christian freedom does not mean being free to do as we like: it means being free to do as we ought." That's true independence from sin. 

Heavenly Father, thank You for the reminder that true independence and freedom comes from knowing who we are in You and knowing that You have released us from the chains of sin and condemnation to live as sons and daughters of the King. May this knowledge refresh our hearts today as we celebrate what it truly means to be free. It's in your precious name we pray Jesus. Amen.

Happy Running!!!

Pride Goes Before Destruction

“Pride goes before destruction, And a haughty spirit before a fall.” Proverbs 16:18 NKJV

In a timely story (given the heat wave that we’re in), published by Runner’s World yesterday, it was reported that a major track meet in Paris (a place that’s also experiencing a deadly heat wave) moved forward last weekend only after organizers added extra heat precautions, offering a reminder that even at the highest levels of the sport, athletes are still negotiating what it means to compete safely in dangerous temperatures.

France has been dealing with a historic heat wave, and according to The Washington Post, police authorities had asked organizers to cancel several events, including the Paris Diamond League meet at Stade Charléty. The French athletics federation later confirmed the competition would continue in an adjusted format, with added medical and emergency support, more drinking water stations, shaded areas, and a delayed opening for spectators.

The writer went on to say “Heat changes the math for everyone: marathoners, run clubs, and people who think being fit means they can handle whatever the forecast throws at them. The sport has better systems now, but the risk isn’t new at all. Unfortunately, Francisco Lázaro is one of the earliest reminders of that.

Lázaro was 21 when he started the marathon at the 1912 Stockholm Olympics, with the official International Olympic Committee reporting that he was representing Portugal in the country’s first Olympic appearance (he’d already cemented his place in history as the winner of the 1910 Lisbon Marathon).

He never made it to the finish in Sweden, collapsing after running just over 19 miles and dying the next day in a Stockholm hospital from what was said to be combined sunstroke and heart trouble. He was identified as the first athlete to die during a modern Olympic competition setting..."

Sadly, Lazaro isn’t the only runner who ever pushed himself or herself to the point of collapsing or even death. Runners are known for their stubbornness and their fear of missing out by dropping out, even when it’s warranted and wise to do it. So they ignore the signs and the advice of experts.

This is the very reason the writer ended the story by saying, “Lázaro’s death belongs to Olympic history, but the warning remains very much current. Running will always celebrate toughness, and it should, but heat is not a normal obstacle to push through. It’s a condition that has to be managed before pride, momentum, or group energy makes the decision for you.”

And, you know, the Bible has a lot to say about pride which can be defined as an attitude of self-sufficiency, arrogance, and rebellion against God. It is condemned as the root of all other sins because it elevates human desires above God's will. This is the exact reason King Solomon wrote “Pride goes before destruction, And a haughty spirit before a fall.”

This famous proverb written by the wisest man to have ever lived warns that excessive arrogance blinds people to their own weaknesses. By inflating the ego, pride causes people to take unnecessary risks, ignore warnings, and make poor judgments, ultimately triggering their own undoing.

Furthermore, when a person thinks they’re always right (something pride convinces them of), they stop listening to instruction from the Lord and from wiser people, setting themselves up for a severe fall.

So, knowing that pride leads to destruction, refuse to give into it my friend. Remain humble and allow the Lord to direct all your decisions. Remain coachable and teachable, and you will not only avoid disaster but will be counted among the wise yourself. 

Heavenly Father, thank You for reminding us that excessive arrogance has no place in the life of a believer. Help us to remain humble that we might not fall into the trap of thinking that we don’t need You, that we know better than You or people smarter than us, or that there will be no consequences for our sin. Help us to remember that pride comes in many different forms that we might be on guard against all forms of it. It’s in Your precious name we pray Jesus. Amen.

Happy Running!

BASS PRO MIDWEEK MOTIVATION - Celebrate Freedom with a 5k

Hello runner friends!

Welcome back to the Bass Pro Fitness Series

MIDWEEK M😊TIVATI😊N blog

Now let's get started by talking about celebrating your Independence Day the Runner's Way. And of course that's with a 5k. Why the 5k? Well... there are some traditions that simply go together. Thanksgiving has the Turkey Trot. New Year's Day has the first run of the year. And when it comes to America's birthday, the Fourth of July 5K stands proudly as the second greatest running tradition in the country—second only to the legendary Turkey Trot. And just like the Turkey Trot, the Fourth of July 5k inspires family fitness and togetherness. That's why the number of participants at July 4th 3.1 mile runs surpass those of every other holiday except Thanksgiving. 

Speaking of thanksgiving, this year the tradition means even more because it’s the semiquincentennial anniversary of the Declaration of Independence. That's why we need to celebrate even more! And what better way to commemorate the 250th birthday of the United States than by running a 3.1 mile race with family and friends. This is one of the best ways to begin Independence Day in a way that honors freedom, faith, health, community, and gratitude. Before the fireworks light up the sky, before the backyard barbecues begin, and before the watermelon, homemade ice cream, and apple pie find their way onto our plates, we should make plans to start the party off right by lacing up our running shoes and getting out there early to beat the heat. 
If you're feeling especially motivated this Independence Day, you could always stretch your celebration from 3.1 miles into 17.76 miles as a tribute to 1776.

The good news? That's less than six 5Ks.

The bad news? Somewhere around mile 15, you'll probably start questioning your life choices, your math skills, and whether George Washington intended for anyone to celebrate quite this enthusiastically!

Still, if you finish, you'll certainly have earned that second helping of potato salad.

Speaking of second helpings of potato salad, let's talk about another reason that you should plan on running over the 4th of July long weekend. And I say over the long weekend because you'll need to put in a lot of miles over the three days of celebrating to compensate for the extra calories consumed. With that being said, let's look at the numbers and stats. 

People attending a 4th of July cookout typically consume between 3,000 and 4,400+ calories in a single day, which is up to 3 times the recommended daily caloric allowance. Depending on your normal intake, this can result in a surplus of 1,500 to 3,000 extra calories.

The breakdown below highlights how these extra calories add up across a single holiday cookout:

• Grilled Meats: A single cheeseburger with all the toppings averages 700 calories, while three hot dogs on buns can equal about 945 calories.
• Sides & Snacks: Just a 6-ounce serving of potato chips adds about 900 calories, and a standard cup of potato salad adds 250 to 440 calories.
• Alcohol & Drinks: A single traditional blended margarita can pack 500 calories, and a standard 12 oz can of soda adds 150 to 180 calories.

To burn off the extra calories consumed during a 4th of July cookout, a person weighing 160 pounds (73 kg) would need to run between 15 to 30 miles. That's five to ten 5k runs!!!!!!

For the purpose of this article, keep in mind that running burns roughly 100 calories per mile for an average-weight adult. 

So now let's look at the miles that need to be run to burn off those holiday favorites:

• Three Hot Dogs + Buns (945 cal): Run 9.5 miles.
• One Loaded Cheeseburger (700 cal): Run 7.0 miles.
• One Blended Margarita (500 cal): Run 5.0 miles.
• One Cup Potato Salad (350 cal): Run 3.5 miles.
• One Can of Soda (150 cal): Run 1.5 miles.

Now let's look at the miles that would need to be run for food intake scenarios:

• Moderate Splurge (+1,500 cal): Run 15 miles.
• Heavy Grazing (+2,500 cal): Run 25 miles.
• Extreme Indulgence (+3,000 cal): Run 30 miles.

That's a lot of 5k's right? But here's the deal. Since most people don't eat like this every day, the tradition of overindulging over the Fourth of July weekend most likely won't do much harm to our health. 

That being said, the tradition of running with family and friends every year is one that should continue and one that you should start if you haven't already as it’s so good for our mental and social health. After all, it's been shown that children who grow up running with their parents and friends have greater chances of reuniting annually. Which means, what begins as "just another race" becomes a cherished holiday tradition that can be passed down from one generation to another.

So, knowing that there's no better way to honor America's 250th birthday than by taking one step after another in the greatest country on earth, make plans to get out there with a smile on your face and thanksgiving in your heart. You’ll be so glad you did!

Happy Fourth of July—and Happy Running!

Hone Your Craft

“Therefore I remind you to stir up the gift of God which is in you through the laying on of my hands. For God has not given us a spirit of fear, but of power and of love and of a sound mind.” 2 Timothy 1:6-7 NKJV

In a story posted by The Australian yesterday, it was reputed that “A young middle-distance runner has just made history as Australia’s fastest man over 1500m following a stunning run in France.”

Cameron Myers, 20, beat the Australian record for the 1500m with a time of 3:28.00 during the Paris Diamond League, surpassing Commonwealth champion Oliver Hoare’s record of 3:29.41 set in 2023.

The Aussie champion won the race easily, with the next fastest runner coming in more than 1.8 seconds later.

“Getting the Australian record means so much because obviously Olli (Hoare) and Stewy (McSweyn) were athletes that I looked up to a lot growing up. It’s just mental,” Myers said.

“It’s nice to finally tick it off. I knew I had something good in my legs, so I’m glad I was able to show it.

“Having that exterior pressure on yourself to get a time takes away from the main part of the race, which is winning. It’s going to be huge for me going forward…”

Myers has been honing his craft under legendary coach Dick Telford since 2021 and has earnt several significant accolades in the middle-distance running space.

And, you know, in the same way that God has given everyone unique physical “crafts” or talents to be used to the best of their ability for His glory, He has given every believer unique spiritual gifts to be used in the same way.

 
And you be sure that there are a variety of spiritual gifts (check out this article on spiritual gifts), or divine abilities, given by the Holy Spirit to believers to be used for God’s glory and for the common good and building up of the church. Doing this, as you can imagine though, requires that we hone those gifts in the same way an athlete hones theirs in preparation for a competition. 

 
You see, the gifts we receive from the Lord through the filling of the Holy Spirit are not given to us fully developed but must be strengthened and matured through use. This is the very reason Paul wrote to Timothy and said “Therefore I remind you to stir up the gift of God which is in you through the laying on of my hands.”

The gift that Timothy was to "stir up" or “fan into flames” was most likely the gift of pastoral administration or the gift of preaching--something he needed for the bold proclamation of the gospel to a hostile environment. Paul then, knowing Timothy struggled with a timid personality, said “For God has not given us a spirit of fear, but of power and of love and of a sound mind.” 

It was as if Paul was saying to the young pastor, "Don't be afraid Timothy. Cowardice and anxiety don't come from God. Always remember that God, through the power of the Holy Spirit who lives inside you, will equip you with the supernatural strength you’ll need to endure hardships and boldly share the gospel. God will also give you a selfless, Christ-like care for others that will prevent your ministry from becoming harsh or self-serving, and God will give you mental clarity, calmness, and the ability to make wise decisions under pressure."

This was such a great reminder to Timothy then and to us now that we aren’t left to grow or sharpen these gifts on our own but have the Holy Spirit to help us keep the flame lit. Our part is to be brave and follow God’s lead as the Head Coach, to boldly do the work He calls us to do, and to remain steadfast in our mission to fully use our gifts for the good of the church and for the glory of God.

So, no matter what gift(s) you might have, fan it into flames my friend by daily reading the Word and allowing the Lord to stoke the fire. After all, if we are to run the race to the best of our ability as we are called to do, we must each hone our craft! And that takes work!

Heavenly Father, thank You for reminding us that You have made us all unique with different physical abilities and different spiritual gifts. Help us to find out what our gifts are Lord and to learn to listen to You, our Coach, to instruct us as to how we are to hone those gifts and keep the flames fanned at all times. Thank You for allowing us to be a part of Your plan by using what You have given us. It’s in Your precious name we pray Jesus. Amen.

Happy Running!

Believers Must Rebound

“Therefore, since we have this ministry, as we have received mercy, we do not lose heart.” 2 Corinthians 4:1 NKJV

In an astonishing story published by Runner’s World yesterday, it was reported that Vincent Bouillard was the surprise winner of the Western States 100 on Saturday, winning the 53rd edition of the iconic ultramarathon in a stunning course-record time of 13:46:15. The 32-year-old Frenchman shattered Jim Walmsley’s 2019 course record (14:09:28) by more than 23 minutes, becoming the fastest runner ever to complete the historic 100.2-mile journey from Olympic Valley, California, to the Sierra Nevada foothills town of Auburn in under 14 hours.

Although Bouillard wasn’t talked about as a leading contender heading into the race, his victory added another milestone to an already impressive résumé. After emerging as one of trail running’s brightest stars with his breakthrough Ultra-Trail du Mont-Blanc (UTMB) victory in Chamonix, France, in 2024, he rebounded from last year’s disappointment at Western States with a patient, calculated effort that showcased both his physical strength and tactical maturity…

And, you know, when it comes to disappointments, there is one thing that a Christian can always count on… it’s not a matter of if they will experience a setback but when they will experience a setback—especially when it comes to completing the ministry the Lord has entrusted them with.

This is the very reason that Paul encouraged the Corinthian church to not give up when they didn’t see immediate success or were met by pushback, persecution, or problems by saying, “Therefore, since we have this ministry, as we have received mercy, we do not lose heart.”

“Now the Lord is the Spirit; and where the Spirit of the Lord is, there is liberty. But we all, with unveiled face, beholding as in a mirror the glory of the Lord, are being transformed into the same image from glory to glory, just as by the Spirit of the Lord.” 2 Corinthians 3:17-18 NKJV

This “therefore” takes into account the previous chapter where Paul described the remarkable covenant God made with those who come to Him through faith in Christ—the new covenant that allows human beings to see the glory of God in the person of Jesus Christ.

This was important because without Christ, the veil between the sin-hardened minds of humans and the ability to see God's glory would remain. Those forgiven for their sins by God's grace, though, are freed from this veil by God's Spirit. As a result, they can look at God's glory with "unveiled face" and begin to be transformed into the image of Christ as His glory becomes theirs. Is that amazing or what?

What’s even more amazing it is that the mission to carry this priceless message of God was not given to Paul, or to us, because of anything we could do or have done to earn it. It was given by God’s great mercy! This great privilege, then, inspired Paul to press on at all costs. 

So, no matter what happens, refuse to give up my friend. When disappointments and setbacks happen, don't lose heart.  Choose to rebound and get back in the race to share the message that God has entrusted to you and to every other believer. These calculated efforts will showcase the strength of God in the life of a believer.  

Heavenly Father, thank You for giving us the awesome privilege of telling the world that there is freedom where the Spirit of the Lord is. Help us to be bold, uncompromising, and steadfast in our mission to sharing this message Lord, that those who do not believe would seek to know You because of our efforts. It's in Your precious name we pray Jesus. Amen. 

Happy Running!

It Starts with one Step

“Draw near to God and He will draw near to you. Cleanse your hands, you sinners; and purify your hearts, you double-minded.” James 4:8 NKJV

“I RAN TWO MILES AND DIDN’T STOP ONCE! Listen, I know I used to run a lot but it’s been three years and 25 lbs ago. I had a 10:07 pace, I’m used to having a Garmin and I didn’t know how to stop my watch so this time is wrong. However I am happy because it all starts with ONE step!!!!”

This was the post written by my dear friend, Tye, on Wednesday who had taken a long hiatus from running. As I read it, I thought to myself, “I don’t remember the exact day that my marathon loving buddy quit running altogether but I do know that it didn’t happen overnight. It started with a missed workout here and another one there until it turned into a slow fade that ended with her running shoes being put away.” 

Which is the very reason I was ecstatic to read (and see the selfie she posted) that Tye had taken “that one step” that lead to getting out the door and running two miles--that one step that I pray will lead to a renewed commitment to the sport that she once loved so much and will have her back enjoying the enormous benefits that come from running.

And, you know, sadly, this type of “slow fade” where a person makes a chain of decisions that leads to a full falling away from something they once loved isn’t only restricted to our physical habits, but to our spiritual ones as well. 

You see, a spiritual “slow fade" is a quiet, subtle drift from God that happens over time. It rarely starts with a sudden rejection of faith; instead, it usually begins with a small compromise here, a missed morning of prayer there, a few days of zero Bible study, and a growing weariness of meditating on the Word. Over time, these subtle adjustments (that seem very small at the time) eventually lead to living out a new routine that replaces the routine genuine intimacy with God that a person loved so much.

The good news, though, is this... although it takes time and effort to rebuild running endurance, regaining your relationship with Christ is as simple as taking that "one step" of  “drawing near to God” which leads to God taking a thousand steps to draw near to you. Is that amazing or what? The more you step towards God, the more He steps towards you!

This means that no matter how far you might have drifted away from the Lord, when you make a genuine effort to turn to Him, He will always meet you where you are and immediately restore your fellowship with Him. 

So, if you've taken a hiatus from the Lord, make today the day that you take that one step towards the Lord my friend. Then “cleanse your hands" by turning away from the sinful behaviors that got you off track, and "purify your heart" by addressing the "double-mindedness" of trying to live a life with divided loyalties (attempting to chase both worldly desires and God's will at the same time) so that you can, once again, have that sweet fellowship with the Father. You'll be so happy that you did. 

Heavenly Father, thank You for being the God who restores those who have drifted away. Lord, I pray for that person who has gone astray today and wondering if You will accept them back that they will take a step towards You and see that You are running back to them. Thank You for being the God who welcomes those who have lost their way to come back home. It's in Your precious name we pray Jesus. Amen. 

Happy Running!

Blessed is the Man who Trusts in the Lord

“‘Blessed is the man who trusts in the LORD, And whose hope is the LORD.” Jeremiah 17:7 NKJV

In a harrowing story posted by KLRT yesterday, it was reported that what began as a two-mile race turned into a life-or-death emergency for runner Kim Howard on June 13. Howard said he felt normal at the start of the Arkansas Runner 2-mile Road Race in Benton, but less than a mile in, something felt wrong.

“A little over half a mile in, I started having a little bit of trouble breathing, and my legs felt extremely dead,” Howard said.

About three-quarters of a mile into the race, Howard collapsed.

“The last thing I remember is the grass being like six inches from my head whenever I was collapsing,” he said.

Running roughly 30 seconds behind Howard was Haley Hawthorne, a respiratory therapist and fellow runner. When she arrived at the scene, she heard someone say Howard had no pulse.

After confirming Howard had no heartbeat, Hawthorne immediately began performing CPR…

According to Hawthorne, Howard went without a pulse for approximately eight minutes while she continued CPR. A Benton police officer then arrived with a defibrillator, or AED, which helped restore Howard’s heartbeat…

“I told my sister Sunday that she should be planning a funeral,” Howard said. “But luckily enough, I’m still living.”

Howard is scheduled to receive an implanted defibrillator and hopes to learn whether he will be able to return to running. Even if he cannot, he says he’s blessed.

And, you know, this word “blessed” is a word I’ve seen used more and more frequently in our world today, even by nonbelievers who consider themselves “blessed” when they get a new car, buy a new house, receive a promotion, or acquire any other worldly thing they deem as a means to happiness.

But this is the deal… the Bible is very clear that those who are truly blessed are the people who “trust in the LORD, And whose hope is the LORD.” Not those people who amass material possessions or live a life free from trouble. 

 

“For he shall be like a tree planted by the waters, Which spreads out its roots by the river, And will not fear when heat comes; But its leaf will be green, And will not be anxious in the year of drought, Nor will cease from yielding fruit.” Jeremiah 17:8

You see, In the Bible, being "blessed" means experiencing a deep, unshakable inner joy, spiritual well-being, and divine favor because of who God is rather than what He can give you. This state of perfect peace and inner gladness is something that comes from a steadfast relationship with Him. 

Furthermore, rather than just describing temporary happiness or material wealth, it denotes a flourishing state of being rooted in God's grace and presence "like a tree planted by the waters," which remains steady and grounded regardless of a person's outward circumstances.

The person who trusts in the Lord, and whose hope is in Him “will not fear when heat comes” but will thrive despite the tests and trials of life.  That person “will not be anxious” when times are hard or necessities are scarce but will continue to rejoice in the Lord knowing that God will provide for all their needs, no matter how it might appear.

You make known to me the path of life; you will fill me with joy in your presence, with eternal pleasures at your right hand.” Psalm 16:11

King David, a man with great wealth and possessions clearly understood this and declared that true, unchanging, and abundant joy was found only in the presence of God. He was clear that, while the world might hold a few fleeting pleasures, eternal pleasures were found in the Lord and in Him alone.

 
So, don’t consider yourself blessed to have “things” my friend, because as this story shows, the “things” of this world (like our health) won’t last. Consider yourself blessed to know God and to be known by Him instead, as this is where true and eternal happiness lies.

 
Heavenly Father, thank You for reminding us that we aren’t blessed because of the things we have, but by our relationship with You. Help us to pursue You above all else, knowing that all these other “things” in our life will fall into place when we do. Help us to understand that true joy both now and for eternity are a gift for all those who trust You as Savior and put their trust in You. It’s in Your precious name we pray. Jesus. Amen.

Happy Running!

BASS PRO MIDWEEK MOTIVATION - Reasons Runners Should Try Cycling

Hello runner friends!

Welcome back to the Bass Pro Fitness Series

MIDWEEK M😊TIVATI😊N blog

Now let's get started by talking about two things that have to do with running... the Fulbright 15k and cycling. Now if this has you saying, "I get the 15k part, but what does riding a bicycle have to do with running?" then you're in luck!

If you're a follower of the Bass Pro Fitness Series Facebook page (and if you're not, start right now!), then you saw yesterday's post that read, "Last week, Melissa and Cari got out to ride the Fulbright 15K route, and wow, this course is looking beautiful in full bloom! This special, one-time event is coming up on September 26th, only three months away. So many of our events are about discovering the beauty right here in our own backyard, and this course is the perfect reminder of just how much there is to explore in the Ozarks. Don’t miss your chance to experience it for yourself!

Register here: https://organizations.hakuapp.com/.../43c4b7e9f3d8d997ab40"

This post not only served as a reminder that runners—like Melissa Bondy who’s your amazing BPFS Race Director and Cari Harrison who’s your awesome BPFS Coordinator—also bike but that biking can actually help runners get ready for the Fulbright 15k and then the Bass Pro Marathon or Half, and the Dogwood Canyon Trail Runs as well. 

Because here's the deal... if you're a runner, then a bike could be one of your most valuable training tools. Cycling can improve your running performance, build muscle strength and aid recovery, among other things. It can also help you gain endurance without the constant stress of hitting the pavement.  

Which is the very reason, it’s always a great time to discover the physical and mental benefits of cycling and why runners should give it a go.

So without further ado, let check out some of those benefits:

Improving performance

Cross training is using an alternative sport or activity to train and improve your performance in a particular sport. Many runners use cycling for cross training and it has the added benefit of getting you outdoors, trying something new and having fun.

Cycling helps improve running performance by developing fitness, stamina and endurance without damaging your leg muscles. It's a great low impact cardiovascular workout too and by adding it to your weekly training regime it will help you to do more with less stress on your body.

Building strength in complementary muscles

When you're running, you're building certain sets of muscles to perform certain functions. Initially, you'll be getting stronger and you'll feel great. But if your training is exclusively running, at some point you'll plateau, stop seeing results and get frustrated.

Cycling uses different sets of muscles to running, such as more use of your quads, glutes and core muscles. These muscles complement those used for running, making you a stronger runner. Your efficiency should improve too which will help you run faster. Try riding a bike uphill in a big gear to build strength.

Aiding recovery

After a long run, it's likely your legs will be sore and the thought of going out the next day won't fill you with joy. But a low to medium intensity bike ride the day after a long run will help your legs to recover. It's low impact too so your joints will thank you for it.

Cycling aids recovery by increasing blood flow to your calves, quads, glutes and hamstrings, flushing out lactic acid and helping them repair. The motion itself will also reduce muscle and joint stiffness and you'll be back out running much sooner than if you rested.

Aerobic training

There are several ways runners can use a bike for aerobic training. Try doing short sprints out of the saddle to spike your heart-rate and build speed. These interval workouts push your body hard, forcing it to adapt quickly and grow stronger.

Alternatively, go for a longer, steady ride to build endurance. You'll be able to enjoy a cardio workout with lower recovery rates. Plus, as a low impact aerobic exercise, cycling will improve your overall cardiovascular fitness without damaging your joints.

Exercising with an injury

Getting injured is a real blow and taking a break from running can sometimes be necessary to allow your body to heal. But cycling can help you stay in shape until you are ready to run again. Even better, research shows that maintaining some activity while injured will reduce the time needed for recovery.

Cycling gives a great workout without the impact of a run. Although cycling long distances can cause some stress on the knees, it is comparatively far lower than running and will help you to maintain your fitness while putting far less stress on the body.

Optimize fat burning

If one of the reasons you took up running was to decrease overall body fat, then cycling could be your new best friend. Although running burns more calories than cycling over the same time period, as you become a more efficient runner the fewer calories you'll burn.

This is where cycling comes in. Fat burning occurs when the heart is working at around 65 to 75 per cent of its maximum heart rate, a zone that you can achieve in cycling training. If you are a runner looking to lose weight, consider swapping some runs for a bike ride to challenge your body in a new way and create a higher burn.

Pushing your comfort zone

Trying a new sport can push you out of your comfort zone, even if you're used to working out and keeping fit. It won't just challenge you physically, forming a new active habit will exercise your brain too by building new neural pathways and improving your mental wellbeing.

Building new neural pathways in the brain helps us to: open up to try more new things, break bad habits, and makes us feel more confident. Even if you learned to ride a bike as a child, rediscovering the joy of cycling will make way for a new, happier you.

Finding new exhilarations

Cycling can provide new thrills for runners, offering new ways to see and experience the outdoors. Whether its mountain biking downhill, or climbing ridges to see amazing views, biking can runners a new perspective. 

And there you have it friends. Those are some great reasons to add cycling to your training schedule. So get signed up for the Fulbright 15k if you haven't already, grab your helmet and a friend, and get outside for some biking miles. Come September, your body will thank you by being ready to run this one-time event. Happy Running!

Believers can be Perpetually Unbothered

“Those who respect the Lord will live and be content, unbothered by trouble." Proverbs 19:23 ICB

In a story titled “Giant capybara spotted near popular South Texas nature trail,” published by MySA over the weekend, it was reported that Javier Romero captured images of a capybara, a type of large rodent native to South America, while running at a nature trail in the Rio Grande Valley on Wednesday, June 17, 2026.

A runner in South Texas got a once-in-a-lifetime surprise while trying to beat the heat during a sunrise run at a popular nature trail: a capybara. Yes, the large rodent native to South America that has earned a place in the annals of internet fame thanks to the many memes showing them seemingly perpetually unbothered by people, other animals, or any of the travails of modern life.

“Hijole, su madre! Wow!” Mission resident Javier Romero, 29, can be heard exclaiming in a video he captured and later posted on Facebook.

“Your life is amazing! There he go!” Romero said as the capybara slowly meanders along the edge of a thicket of grass near an irrigation canal.

Romero told MySA that he spotted the large rodent during an early-morning run on Wednesday, June 17, on a nature trail he described as being located south of Interstate 2 in Mission, in the Rio Grande Valley...

Romero estimates the capybara was about 10 feet away from him and seemed unbothered by his presence…

And, you know, when it comes to being totally calm, unconcerned, or unaffected by things that would typically cause worry, stress, or annoyance, King Solomon wisely said, “Those who respect the Lord will live and be content, unbothered by trouble.”

“‘I have told you these things, so that in me you may have peace. In this world you will have trouble. But take heart! I have overcome the world.’” John 16:33

Now, like any other proverb, this short, general-case statement of wisdom is not absolute. It doesn’t mean that every person who respects or reveres the Lord will be totally free from the troubles "in this world" (Jesus made that very clear), but it does mean that deeply revering and trusting God protects us from making foolish decisions which keeps us from experiencing most of life's difficulties and dilemmas, provides us with a profound inner peace, and brings true fulfillment that worldly pursuits cannot offer. 

Those who "respect the Lord" and thereby follow His commands will naturally be spiritually secure and find that all their needs are met in the Lord and by the Lord. 

You see, when you and I trust God completely, we cease striving for material wealth and status. This contentment, in turn, ensures that external troubles and worries will not destroy our inner peace. Which means we can be as perpetually unbothered by the chaos of the world and the unrest around us as the capybara was by the presence of the man and the travails of the modern life.

So, seek to follow God with your whole heart my friend. Revere and esteem Him by surrendering your will to His that you might live a life free from the stresses that come from following your own path. 

Heavenly Father, thank You for reminding us that, as believers, we should not only be content with what You provide for us but that we should cease from striving after the things that we don’t need. Help us to trust in You at all times Lord, that we might follow the path You have for us that comes with an inner peace that allows us to be unbothered by the chaos around us. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

Through Christ There is Comeback

"Immediately he preached the Christ in the synagogues, that He is the Son of God. Then all who heard were amazed, and said, “Is this not he who destroyed those who called on this name in Jerusalem, and has come here for that purpose, so that he might bring them bound to the chief priests?” But Saul increased all the more in strength, and confounded the Jews who dwelt in Damascus, proving that this Jesus is the Christ." Acts 9:20-22 NKJV

In a heartwarming comeback story titled "One year after heartbreaking disqualification, RWU runner captures national title," published last week, it was reported that Roger Williams University Runner Nathan Tassey's journey to the top was anything but easy.

While the standout athlete captured the university’s first-ever track and field national title this past May, the historic victory followed a heartbreaking defeat exactly one year earlier, when his first championship trophy was ripped right out of his hands.

Just three steps off the track was all it took for Tassey to be disqualified from the National Championships. But 367 days after that crushing blow, he found his redemption, winning the NCAA Division III national title in the 5,000-meter race.

“It didn't feel real at all,” Tassey said.

If there was some hesitancy on the runner's part to celebrate initially, it was understandable. To comprehend his caution, you have to go back to the previous year's 10,000-meter final, where Tassey was initially announced as the national champion.

For nearly half an hour, he believed his dream had been realized.

“I was crying, I was celebrating with my parents,” Tassey recalled, before officials broke the devastating news. “With a half a lap to go, I stepped over the line.”

Just three missteps in a grueling 25-lap race cost him the national title…

Instead of letting the disappointment define him, Tassey turned it into daily motivation...

When he finally returned to the D-3 National Championships to toe the line for the 10K once again, Tassey put forth a valiant effort, but ultimately fell short of the top spot…

However, Tassey had an ace in the hole: he had also qualified for the 5,000-meter race just one day later. He refused to let the 10K outcome linger.

Though his legs were sore from the grueling double-race schedule, Tassey hung tight to the lead pack right down to the final lap of the 5K...

Shifting into a full sprint for redemption, he gave the race everything he had left, finally crossing the finish line as a national champion. He ran his last lap in 57 seconds...

Tassey later said, "Nobody could ever write a more perfect ending than how that ending was."

And, you know, if redemption can be defined as the means of process of restoring something that was lost or given up, especially in the form of a personal comeback, Paul’s autobiography would definitely be listed as a personal comeback story.

You see, although Paul was known as a man “who destroyed those who called on this name in Jerusalem,” aka the early Christians, after he had an encounter with Jesus, he shifted into full sprint and got back “on track” and served the Lord. In fact, the Bible tells us in Acts 9 that after Paul was converted on the road to Damascus, “Immediately he preached the Christ in the synagogues, that He is the Son of God.”

But the story gets even better! The Bible tells us that "Then all who heard were amazed." And while they might have questioned his motives because of his past life (that warranted disqualification), in the end, “Saul increased all the more in strength, and confounded the Jews who dwelt in Damascus, proving that this Jesus is the Christ.” Talk about a comeback story!!

Paul went from persecuting the Jewish people to proclaiming that Jesus was indeed the King of the Jews (and of the gentiles) and the long awaited Savior of the world. And through Paul’s writings and subsequent life of bold evangelism and unprecedented missionary work, we know that Paul’s story has served, and will continue to serve, as an inspiration for millions of people around the world of what can happen when we surrender our lives to Jesus. 

“In Him we have redemption through His blood, the forgiveness of sins, according to the riches of His grace.” Ephesians 1:7

“Therefore, if anyone is in Christ, he is a new creation; old things have passed away; behold, all things have become new.” 2 Corinthians 5:17 

So, no matter what your life may look like today or what you might have done in the past, don’t lose heart my friend. With Christ, there is both redemption and a new start! With Christ, everyone who chooses to follow Him can have a perfect ending to their story. 

Heavenly Father, thank You for reminding us that You are the God of second chances. Help us to truly understand that no matter what we’ve done, if we give our life to You, we can have a personal comeback in the same way that Paul did. Help us to seek You in all our ways that we might live a life worthy of being called sons and daughters of the Lord Most High. It’s in Your precious name we pray Jesus. Amen.

Happy Running! 

Seek the Expert for Heart Health

"The Law of the LORD is perfect, reviving the soul; the testimony of the LORD is trustworthy, making wise the simple." Psalm 19:7 BSB

In a bittersweet story published by indy100 yesterday, it was reported that Alasdair Iain Elder, 28, is making final preparations for running the 155-mile Hebridean Way from the island of Vatersay to Stornoway on Lewis.

He is undertaking the challenge to raise money for the charity Lucky2BHere, which provides defibrillators and delivers emergency life support training to communities throughout Scotland.

He is running in memory of his father Donald, who died of a cardiac arrest at the family home on the Isle of Barra in 2024.

Cardiac arrest is the abrupt, unexpected loss of heart function, breathing, and consciousness. It occurs when the heart’s electrical system malfunctions, causing the heart to stop beating effectively or completely. Without immediate treatment, it is fatal within minutes.

Hence the reason defibrillators are so crucial. A defibrillator aids in cardiac arrest by delivering a targeted electrical shock to the heart, briefly stopping all electrical activity. This momentary pause "stuns" the heart, allowing its natural pacemaker to reset and resume a normal, life-sustaining pumping rhythm.

And, you know, our physical hearts are not the only thing that can be in danger of malfunctioning. When we take our eyes off the Lord, our spiritual hearts can get out of rhythm to the detriment of our spiritual health. 

You see, when you and I get away from the perfect law of the Lord, our souls can become weary and weak because of the sin that comes into our lives. Thankfully though, the perfect law of the Lord works as a spiritual defibrillator by providing targeted shocks to the heart in the form of the therapeutic power of the Word of God. When we read it, meditate on it, and commit it to memory, it revives our hearts and our souls in a way that nothing else can--allowing us to reset (aka repent) and resume a normal, life-sustaining pumping rhythm. 

“Search me, God, and know my heart; test me and know my anxious thoughts. See if there is any offensive way in me, and lead me in the way everlasting.” Psalm 139:23-24

Sadly though, there are millions of Christians today who are near spiritual cardiac arrest and are totally unaware or their dire and urgent situation. This is the very reason that we would all do well to have frequent cardiac "checkups" to ensure that we never get to this point.  This is something we do by going to the Lord regularly and praying, "Search me, God, and know my heart; test me and know my anxious thoughts. See if there is any offensive way in me, and lead me in the way everlasting."

In this way, we can allow the Great Physician to examine our hearts and point out the things that might be damaging our walk with Him. The best part? This examination doesn't come with a  price tag but, instead, comes with Expert advice on how to "fix" the problem so we can avoid the unexpected loss of our spiritual heart function. 

"For physical training is of some value, but godliness has value for all things, holding promise for both the present life and the life to come." 1 Timothy 4:8 NIV

So, seek the Lord and seek Him diligently my friend, knowing that our spiritual heart health is built and maintained in the same way our physical heart health is... by training daily in the Word which holds promise for both the present life and the life to come. 

Heavenly Father thank You for reminding us that we must take our heart health seriously. Lord, help us to seek You at all times that we might not let our hearts be led astray and get off the path that leads to life everlasting. It's in Your precious name we pray Jesus. Amen. 

Happy Running!

Where You Step Matters

“for all have sinned and fall short of the glory of God,” Romans 3:23 NKJV

In a story titled “Alabama runner disqualified after winning national championship” published over the weekend, it was reported that Doris Lemngole won her sixth national championship.

Or so everyone thought.

The Alabama runner initially was ruled the winner of the 5000 meter race during the NCAA Division I outdoor track and field championships on Saturday in Eugene, Oregon. But Lemngole was later removed from the final listing of the times in a revised list.

Instead, Marion Jepngetich of New Mexico was named the national champion.

Lemngole completed the race in 15:11.71, and Jepngetich finished at 15:13.01. But Lemngole was disqualified for a lane violation, Flo Trak reported. Alabama challenged the ruling, but the disqualification was upheld.

“Doris Lemngole was ultimately DQ’ed for taking too many steps over the inside line, under rule R: 15.5-3g,” UA wrote on social media.

“I have nothing to say right now,” Lemngole said after the disqualification. “It is what it is. I’m proud of myself, I’m proud of my school and my career. That’s it.”

And, you know, while it might seem like a small thing to be disqualified over a few steps, the reality of the matter is this… rules are rules and there are consequences to breaking them, whether by one step or one million. And there’s nothing we can say about it. 

And the same can be said about our spiritual race, as Paul made clear when he declared that “for all have sinned and fall short of the glory of God.” That means there’s not one living person who is able to run the race of life without “taking too many steps over the inside line” of perfection.

“For the wages of sin is death, but the gift of God is eternal life in Christ Jesus our Lord.” Romans 6:23

You can be sure that the consequences of our sin, or the breaking of God’s rules by even one step not only disqualifies us from heaven but is punishable by death. 

Thankfully, though, when we choose to trust in Jesus Christ as our Savior, we are not only spared the death sentence we deserve but actually receive the gift of God—which is eternal life. This is the amazing gift Jesus died on the cross to give us… and it’s free! Is that amazing or what??

“Therefore I urge you, brothers, on account of God’s mercy, to offer your bodies as living sacrifices, holy and pleasing to God, which is your spiritual service of worship.” Romans 12:1 BSB

“On account of God’s great mercy” to us then, let each one of us offer up our bodies as living sacrifices, holy and pleasing to God, knowing this our spiritual service of worship.” In other words, knowing that there’s nothing we could ever do to pay back or earn the greatest gift ever given to mankind, we should surrender our entire everyday lives—our bodies, our time, and our desires—to His will and live on fire for Him each and every day.

So, seek to be holy as God is holy my friend. Knowing that we will ultimately fall short is no excuse for not giving our best to the Lord and striving for perfection. After all, God is honored in excellence and by us putting forth our very best effort every minute of every day, and with every step we take.

Heavenly Father, thank You for the gift of salvation. Help us to understand that we would be destined for hell without it so that we would live in appreciation of it. Lord, compel us to love You and serve You with our whole hearts holding nothing back in the same way that You held nothing back from us… even sending Your one and only Son to die on a cross for our sins. It’s in Your precious name we pray Jesus. Amen.

Happy Running!

BASS PRO MIDWEEK MOTIVATON - Tis the Season to Sweat

Hello runner friends!

Welcome back to the Bass Pro Fitness Series

MIDWEEK M😊TIVATI😊N blog

Now let's get started by talking about what's happening this weekend. Summer is officially making it's debut on Sunday. And while there's no exact statistic for the percentage of runners who claim summer as their favorite season, I can tell you that it's certainly not mine for a variety of reasons. I am definitely a spring and fall lover! But here's the deal... I love running, so I'll embrace the suck and run anyway. And you should too. After all, fall finishes come from summer gains. 

With that being said, there are a few mental shifts we can make now to help the transition a little bit easier. But the good news is that our bodies were designed to adapt. But the bad new is that our bodies don't adapt over night. Acclimation is a process that nobody, and I mean nobody, gets to opt out of if they want to keep running in the heat and humidity that Missouri is known for. 

So let's take a look at some key principles of heat adaptation:

Your Body Needs Time

When temperatures rise, your body has to work much harder to keep itself cool. Every run becomes a little more demanding because your cardiovascular system is trying to do two jobs at once:

Deliver oxygen to your muscles.

Send blood to your skin to cool your body.

That's why your heart rate climbs faster and your usual pace suddenly feels difficult.

The Summer Adaptation Timeline

Days 1-5

Running feels miserable.

Heart rate is elevated.

Sweating begins earlier.

Paces slow significantly.

Days 7-10

Your body starts producing more plasma volume, allowing blood to circulate more efficiently.

Sweating becomes more effective.

Runs still feel hard, but recovery improves.

Days 10-14

Most runners begin noticing adaptation.

Heart rate stabilizes.

The same effort starts feeling easier.

Days 14-21

Full acclimation occurs for many runners.

The body becomes more efficient at cooling itself.

Heat tolerance improves dramatically.

Even elite runners need two to three weeks to become fully adapted. If Olympians can't skip the process, neither can we. I don't know about you, but this fact makes me feel better! And there's just something about understanding what's going on with the body that helps a person endure the process. 

I remember when I first began running many (and I mean many!) years ago and wondering why I felt like death for the first few weeks of July. And then I read about heat acclimation. That being said, let's move on... 

What Happens During Heat Acclimation?

Over those weeks, your body goes through several remarkable changes:

Blood plasma volume increases.

You begin sweating sooner and more efficiently.

Sweat becomes less salty, conserving electrolytes.

Core temperature stays lower.

Heart rate decreases at the same effort.

Perceived exertion improves.

In other words, your body is becoming a better air-conditioning system.

But ONLY if you give it time. One of the biggest mistakes runners make is trying to run May paces in July conditions. Summer demands a different mindset. With that being said, check out some of my favorite mindset changes... 

Instead of asking:

"Why am I so slow?"

Ask:

"How can I train smarter?"

Instead of saying:

"This run feels awful."

Say:

"This run is building my heat fitness."

Instead of chasing pace…

Chase effort.

Your fall self will thank you.

Embrace the Suck… And Embrace the Process which includes:

Slowing Down to Speed Up

A slower pace in June and July often leads to stronger performances in October and November.

Running by Effort, Not Ego

Your watch doesn't know it's 78 degrees with 85% humidity.

Listen to your body more than your pace.

Celebrating Showing Up

Some days the victory isn't a personal record.

It's simply lacing up and getting out the door.

Remember: Everybody Is Slower

You're not alone. The heat affects everyone.

Thinking Long-Term

Today's uncomfortable run is preparing you for cooler fall mornings and race day success. It's giving you grit and staying power. 

Trusting the Process

If you're beginning your journey toward the Bass Pro Marathon, Half Marathon, or the Dogwood Canyon Trail runs this November, this is exactly where you should be. Official trainings runs begin in July so it's important to adopt these mindsets now so you'll be ready and won't want to give up when the heat becomes oppressive and the humidity becomes so thick that you can cut it with a knife. 

But here's some more good news! The same runner who struggles through Missouri's heat and humidity in June often surprises themselves when cooler temperatures arrive in the fall. No joke!! I've been surprised on numerous occasions! So let's break out the tank tops, the shorty shorts, the sunscreen and the water bottles and let's get ready for some summer running! It might be really, really ugly for a while but it will get better!

And there you have it friends. The hottest season of the year will be here in a few days and there's nothing that you can I can do about it except acclimate to it. So as summer officially begins, give yourself permission to slow down. Trust the process. Embrace the suck. Because these sweaty summer miles are paving the way to the fall finish line. And come November, you'll be grateful you stayed faithful to the journey. Keep showing up. Keep lacing up. Keep believing. Keep hydrating. Your best running season may still be ahead. Happy Running!