BASS PRO MIDWEEK MOTIVATION - Humidity is Rude

Hello runner friends!

Welcome back to the Bass Pro Fitness Series

MIDWEEK M😊TIVATI😊N blog!

Now let's get started by talking about something that most of us have come to realize about this exceptionally steamy summer weather... humidity is rude. In fact, humidity is so impolite, ill-mannered, graceless, insolent, disagreeable, unpleasant, and discourteous that it won't even take a break from tormenting a runner on their birthday or on the day they set out to win a Last Man Standing Race. This is something Shelly Ann (pictured above on the left) who had to battle the steam on her birthday run with friends (Crystal pictured in front came up with the hashtag #humidityisrude on this hot run) attested to. And it was something she had to face again when she ran 33 miles in the oppressive August heat to clench the first-place female award at The Eliminator in Joplin last weekend. She later said this about her experience, “I still can’t believe this happened. After 11 laps and 33.1 miles I did what I set out to do, I was the last woman standing yesterday at The Eliminator. Couldn’t have done it without the support and encouragement of some amazing friends. 

It was insanely hot. I have some chafing and a heat rash but man it was worth it!.”

And while heat and humidity can be extremely rude and might even be stealing your motivation to get out the door, there are many reasons you should train in the heat as reported by Outside Online, especially if your goal race is expected to reach temperatures of 75 or above, something that is highly likely if you're racing in the next two months. The training effect of heat, they said, goes beyond acclimating to more of it: Heat creates a training stimulus, like speed, hills, or altitude, that can enhance your fitness and running prowess. Rather than thinking of it as an uncomfortable annoyance, consider it a tool remembering that everyone has a different threshold for heat. Know where your line is before you cross it. Some signs you’ve passed uncomfortable and are approaching heat exhaustion: You’re sweating heavily but your skin feels cold and clammy, even with goosebumps; you feel weak, dizzy or faint; you have a headache or nausea. Any of these symptoms means it's no time to be tough but to back off, stop and get cool. But there’s room to explore the training effect of heat before you get to that stage. Check out the benefits, tips and workouts below: 

Training Effect

Numerous studies have shown that training in heated conditions, two to three times per week for 20 to 90 minutes, can produce a multitude of beneficial training effects. These include: 

• Lower core temperature at the onset of sweating
• Increased plasma volume (Plasma is the liquid component in your blood. If the volume is increased, you can send blood to cool your skin without compromising the supply carrying oxygen to your muscles.)
• Decreased heart rate
• Increased oxygen consumption
• Improved exercise economy

The result? You can run faster and/or more efficiently in all temperatures.

Pre-Game

Be hydrated! You want to feel the effects of the heat and have it supplement your training, but you need to go into it well-hydrated. Drink water generously, letting thirst be your guide, all the time, but particularly when the weather transitions and you need to adapt. If you’re looping a route, doing hill repeats or are training at the track, bring a water bottle and a bag of ice with you. Also dress appropriately if you’re heat-training outside. The best running outfit includes a light-colored cap, mesh or light material tee or tank, light-colored and lightweight shorts, sunscreen and sunglasses.

The Workouts

Steady and Warm: Get out in the heat and just run. If Mother Nature isn’t supplying the heat you need, run on a treadmill in a room where the temperature is 75-85 degrees. Keep your pace moderate and only run a distance you are used to. This is not the workout to increase pace or distance. Repeat once every three days. If you want to be outside and it isn’t hot enough, you can replicate higher temps by overdressing; put on a light layer of extra clothing so you’re sweating more underneath.

Iced Track: Here’s where the bag of ice comes in handy. Place the bag with your stuff on the infield of the track. Do an easy warm-up for 10 to 15 minutes and then begin some speedwork. Run for 400m to one mile at 5K pace and then put some ice in your sports bra or under your hat—and repeat. Each time you do this workout, use less ice. Repeat once a week.

Hot Hills: After a mile warm-up, choose a hill you can run up at a comfortable pace in about two to four minutes. Run up, then jog or walk back down, 4–8 times. You can use the ice-bag method to cool off here as well. Do a cool-down walk or jog back and rehydrate immediately. Repeat once a week.

Embracing the heat may seem extreme for some, but runners of all levels can benefit from being a little uncomfortable in all types of weather conditions. As long as you’re aware and stay safe, don’t fear the heat — go outside and run!

So there you have it friends. Heat and humidity may be offensively impolite, lewd and downright obscene but you don't have to let it keep you from attending those Bass Pro/Dogwood Canyon group runs or your daily training runs. Embrace the heat of summer knowing that winter will be here before we know it and we will then be talking about how rude the wind chill is. And consider this... no matter what the weather is, having the ability to put one foot in front of the other is always a blessing. So get out there with a smile on your face and seize the day. Happy Running!

Obedience has rewards

"Your clothes did not wear out and your feet did not swell during these forty years." Deuteronomy 8:4 NIV

In an article titled, "Why Do My Hands Swell on a Run or Walk?" published by Runner's World last week, a top doctor offered advice on this common hot-weather problem. If you’ve ever noticed your hands swelling midrun or plopped down after the fact to see some swollen fingers, you’re definitely not alone. While it’s often only subtle, it’s actually a pretty common occurrence, so we tapped William O. Roberts, M.D., professor in the Department of Family Medicine and Community Health at the University of Minnesota, to give us the details on this phenomenon. According to Roberts, your hands usually swell when it’s hot out—but it’s not a sign of dehydration. Rather, it’s the opposite: Hands and fingers swelling can be a sign of hyponatremia, which occurs when you drink too much fluid over the course of a run, he says. The solution? Roberts says if you notice that your hand swelling is worse when you run in the heat, moving your hard or long workouts to the cooler parts of the day—mornings or night—could help. And most importantly, dial in your hydration plan, especially for long runs that last over an hour or have to happen in heat and humidity. One recent study, published in the European Journal of Applied Physiology, suggests that drinking water whenever you want (when you feel thirst) will lead to adequate hydration at the end of a two-hour run despite the temperature. Listen closely to your body to prevent over-hydrating which can lead to symptoms of hyponatremia.

And you know, when it comes to swelling body parts, the Bible tells us that during the time God was building humility in the Israelites over the course of 40 years by teaching and testing them in the wilderness, the Israelites’ clothing did not wear out and their feet did not swell. Amazing right? Not only that though, the Lord caused the people to hunger so that He could personally feed them manna each day to teach them to place their total trust and obedience in Him, to recognize they are nothing and have nothing apart from Him, and to show them that there are rewards for being obedient to every command that He gives.

So stay humble and be careful to follow every command the Lord has given you my friend so that you will live a life worthy of being called a child of the Father. Remember all that He has done so that you will never take the credit for yourself. You’ll not only reap the rewards of doing so in this lifetime but in the one to come. 

Heavenly Father, thank You for the examples in the Bible that show us that no matter how far or how long a person has strayed, You love them enough to discipline them and set them back on the right course if they would only choose to follow your commands... even if it takes 40 years to do so. Help us to remember all that You have done and to follow after You Lord so that we might reap the rewards of your promises now. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

Hell is a real place

“In that place there will be weeping and gnashing of teeth, when you see Abraham and Isaac and Jacob and all the prophets in the kingdom of God but you yourselves cast out.” Luke 13:28 ESV

Upon describing the nausea, stomach upset, pain, intense heat, overwhelming fatigue, and the bouts of hiccups he had to endure to cross the finish line of the Tahoe Rim Trail Endurance Run 100 mile race on July 17, Dan Brounstein, 48, said, “It was the most miserable time I’ve ever had running,” The Tahoe Rim Trail Endurance Run bills itself as a race offering athletes “a glimpse of heaven … a taste of hell.” Making his first attempt at the 100-mile distance that takes runners from Carson City up to Lake Tahoe and back, Truckee’s Dan Brounstein certainly experienced both. I never ever thought that I’d run a 100-mile race,” said Brounstein. “But the more you’re around it, especially up here, 100 miles seems like a normal thing.” Brounstein finished the race in 32 hours, 57 minutes, 29 seconds and came in 48th place. “Your body can do more than you think and your mind can overcome pretty much anything,” he said.

And you know, while the ultra race describes itself as “a taste of hell,” it’s nowhere near what hell is really like. In fact, even “the most miserable time” a person could ever experience on this earth wouldn’t come even remotely close to describing the horror, pain, torment and sadness that is hell, where the suffering is so severe that “there will be weeping and gnashing of teeth.” And yet it’s a place few pastors and people talk about. But let me tell you this my friend… hell is a very real place. And it’s also a place of no return that everyone who has not repented and accepted Jesus Christ as their Savior will go. Which is why you and I must make it our mission to warn the lost to make the decision to follow Him before it’s too late.

So in the words of Charles Spurgeon, “Oh, my brothers and sisters in Christ, if sinners will be damned, at least let them leap to hell over our bodies; and if they will perish, let them perish with our arms about their knees, imploring them to stay, and not madly to destroy themselves. If hell must be filled, at least let it be filled in the teeth of our exertions, and let not one go there unwarned and unprayed for.”

Heavenly Father, thank You for reminding us just how awful hell is and that it is a place of absolutely no return. Help us to truly understand this Lord so that our hearts would be compelled to ring the alarm bell and shout from the rooftops that Jesus is the only way to Salvation. It’s in your precious name we pray Jesus. Amen.

Happy Running!

Make time for family

"Let us not neglect meeting together, as some have made a habit, but let us encourage one another, and all the more as you see the Day approaching." Hebrews 10:25 ESV

In an article titled, "6 Reasons Why Rest Days Actually Boost Your Running" posted by Runner's World recently, one of the reasons listed for taking a rest day was, "You can spend more time with family and friends." While taking a rest day has many physical benefits, it also has several mental ones. Chiefly among them: Rest days grant you valuable time to spend with the family and friends you sometimes ditch to get your mileage in. While these folks are often our biggest fans—and sometimes even our running partners—they’ll probably appreciate a weekend morning that doesn’t involve you lacing up and sneaking out the door for a run. Plus, if you often run alone, socializing with others can give you a valuable mental boost, especially when you’re nervous for a big race or bumming about a recent performance. Rather than ruminating on negative thoughts during a solo run, you might go on an easy hike with friends or make dinner with your family, making sure to turn your full attention to the people and task at hand. That way, the next time you run, your mind will be fresh, your loved ones will know you care, and you’ll have happier memories to outweigh any bad race results.

And you know, when it comes to the importance of making time for our ‘church’ family and friends, the Bible is clear that you and I are not “to neglect meeting together, as some have made a habit” of doing but are to “encourage one another, all the more” as we see the Day approaching.” You see, to run the spiritual race well, you and I need the exhortation that comes from being in the presence of believers and the mutual encouragement and renewed sense of unity that comes from worshiping together. Especially as this world becomes increasingly hostile to Jesus and those who follow Him. Rest days spent in the company of our brothers and sisters boost us up for battle and empower us to press on no matter what comes against us.

So make time to rest and to spend time with your family my friend, your biological one and your ‘church’ one. You’ll not only be infused with courage, spirit, and hope by doing so but will infuse those around you. 

Heavenly Father, thank You for reminding us that rest days are important for so many reasons. Help us to see the value of taking the time to take a break mentally, physical and spiritually by resting im Your presence and that of our fellow believers. Please remind us that we draw great strength from doing this… strength that we will need to withstand and overcome the coming days. It’s in your precious name we pray Jesus. Amen.

Happy Running!

True friendship is self-sacrificial

“And Jonathan stripped himself of the robe that was on him and gave it to David, and his armor, and even his sword and his bow and his belt.” 1 Samuel 18:4 ESV

In a story published yesterday by RTE News titled, "Galway man runs coast to coast across US carrying friend's ashes," the following was reported: A Galway man has finished a coast-to-coast run across the US carrying the ashes of his friend who died unexpectedly last year. Ultra runner Richard Donovan ran 5,150km (3,200 miles) from Boston to his friend's home state of California in just over three months. On Sunday, the 56-year-old arrived at Santa Monica Pier and returned the ashes of Alvin Matthews to his mother Sara at the finishing line. Richard said: "It was important to return the ashes to Sara. It was something special and so emotional because we felt an unfairness when Alvin died last year after everything he had been through." This is Mr. Donovan's second transcontinental run of the US in support of his friend. In 2015, he ran from San Francisco to New York to fundraise for Mr. Matthews who was paralyzed following a spinal cord injury. Mr. Donovan said: "Alvin was an athlete, a runner. I wanted to get him involved with the running community again because there is a danger when something like that happens for someone to withdraw completely. We fundraised thousands of dollars for him." Richard later said, "When I finished I just felt so lucky. With a run like that, there are so many things that could go wrong. I ran through the heatwave in Kansas with strong head winds. That was tough. I had a lot of things thrown at me. But it was important to get Alvin's ashes to his mother. Let me put it this way. There was no way I was giving up." Wow right? What a story of friendship the way it was designed to be… self-sacrificial. 

And you know, when it comes to true friendship, which is one that puts the needs of a brother or sister above the needs of one’s self, the Bible tells us the story of Jonathan and David, two best friends who were willing to sacrifice everything for the good of the other. Jonathan even ”stripped himself of the robe that was on him and gave it to David” along with his military garb, thereby signifying that David, rather than himself, would one day be king of Israel. Jonathan submitted to God’s will, voluntarily surrendered his own right to the throne, and remained a true and trusted friend of David’s until the day he died. 

So knowing that true friendship requires first submitting yourself to God’s will and then putting the needs of others before your own, vow to be a godly friend to those people God has placed in your life. You’ll not only widen your support group but will be an example for others to follow. 

Heavenly Father, thank You for reminding us that true friendship requires sacrifice and that it’s not a fair-weathered relationship that exists only when things are going well. Help us to follow the example of Jesus who displayed what it meant to be a friend by offering up his very life to those who had nothing in return to offer and were totally undeserving of his sacrifice. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

BASS PRO MIDWEEK MOTIVATION - The Benefits of Trail Running

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

Now let's get started by talking about pavement a.k.a. the hard surface of a road, street or sidewalk. And while a great number of runners will smile at the thought of pounding out some miles on this concrete footpath, many others will roll their eyes and say, "No way. I'm sticking to the trails." As a person who has run thousands of miles on both of these surfaces and will pick trail over pavement any day, I will say this... trail running helps with road running. And with Dogwood Canyon trail training no doubt interspersed within your Bass Pro Marathon/Half training if you're taking part in the "official" group plan, (if not, you should even if you can't do it in person), let's check out a few ways making the dirt your friend will benefit you in the long run (did you like that play on words?). 

So what are some of the benefits of trail running? Will you hurt your performance on the road by running on dirt? To answer the first question, check out the bullet points below. To answer the second... no. You will get so much more out of road running by going off the grid every once in a while. 

• Trail running is an absolutely GREAT way to connect with nature and more natural surroundings. It's a great time to zone out and get lost in the sights, smells and sounds of the great outdoors. Also, there’s less risk of a vehicle incident or getting stuck at a crosswalk waiting for the light to change.

• The uneven terrain of dirt trails can really build lower leg strength AND strength in your feet. This can help make you less prone to injuries during training and on race days. Due to the constant need to stabilize on a trail—adjusting to softer surfaces, finding your way around obstacles—your connective tissue gets strengthened with each step. That means the ligaments and tendons around ankle, knee, and hip joints become increasingly strong—and less prone to injury—when you run trails. 

• Speed often comes from strength. You’ll build and adapt muscles by running off-road which can help you run faster, longer and with less perceived effort.

• Trail running can really give you a positive mental boost and ease feelings of depression. As someone who has used running to combat depression for decades, I can personally attest that trail running is hands-down the best way to get out of negative thought spirals. Nature exposure reduces ‘rumination’, a.k.a when you get into a vicious thought cycle associated with depression. A 90-minute run (or walk) in nature lessens this negative brain activity, whereas the same exercise in an urban area has no such effect, according to research published in a Proceedings of the National Academy of Sciences article.

• Your four-legged friend will thank you. Dogs HATE running on pavement…but they love you so dang much, they endure it. So a trail run mixed in with your marathon training is a great way for your furry pal to have a training session too. Their paws will love the softer surface and this is a great time to let them off the leash (if they are well-trained) so they can experience the freedom of the trail as much as you do. You might just find that your dog loves it so much that he or she will be your new accountability partner, meeting you at the door with leash in mouth to head out for some training miles. 

• Trail runners are a little crazy (I know this from experience and the fact that I am one) which means you'll greatly broaden your social circle by hitting the trails. You might also start to look at life in a different way as well since trail runners are usually really laid back and take the time to embrace life and relish in the moment on each run. Believe it or not, doing this daily will really allow you to see how great life truly is. No matter what might be going on in your life whether good or bad, having the ability to put one foot in front of the other and to move up and down the trails in sync with nature will have you smiling from ear to ear. Which will make you a better runner all around. 

And there you have it friends. Although road running and trail running are very different, they can work together to make you a better runner overall. Not only will trail running help you build strength and speed which will help you out on the open road but trail running will garner you some new friends, new experiences, and maybe even a new love for the outdoors and for dirt paths that take you out into the great unknown. So as you're training for the Bass Pro Marathon or Half, you might want to consider training for the Dogwood Canyon trail run as well. You'll not only get to run up and down the hills in Lampe, MO but get to see some amazing wildlife, streams, rivers and waterfalls. You'll also get bragging rights for doing two of the Bass Pro Fitness Series events so close together. I'll be there God willing and I hope you will be too! Happy Training! 

And Happy Running!

Volunteers are priceless

“Dear children, let’s not merely say that we love each other; let us show the truth by our actions.” 1 John 3:18 NLT

When one of the coordinators of the Show-Me State Games in Columbia, MO contacted me several weeks ago and asked if I would be willing to direct their 5k/10k event, I was beyond thrilled and immediately said, “I’d love to!” You see, if there’s one thing I love as much as running races, it’s directing them. Being a part of helping someone make it to the finish line, I sincerely believe, blesses me more than the person who takes home first place. And I knew upon meeting the many volunteers that showed up Sunday morning that I wasn’t the only one who loved helping others. All of the friendly faces that assisted with packet pickup, traffic control, and setup I came to learn had already donated their time to help staff many of the other events the SMS organization put on over the course of their two-week games. At one point, I even gave a public shout out over the bullhorn to one of the volunteers after the race was over and the finishers congregated for the Age Group awards. David was an older retired gentleman who volunteers with numerous other organizations. Grinning sheepishly at my kind words, he leaned over and said softly, “I don’t like recognition. I just like to help.” Smiling I said, “I totally understand that, but I wanted you to know that your service is greatly appreciated by many.”

And you know, when it comes to serving others, the Bible tells us that above mere words, our actions show others that we are sons and daughters of the King. Which is the very reason, John said, "Dear children, let’s not merely say that we love each other; let us show the truth by our actions.” In other words, let's prove to the world that we are different, that we are Christ's followers, by the way we treat others... the very things volunteers do. You see, volunteers, as David so appropriately said, don't do what they do for recognition. These amazing men and women freely give of their time, talents, and resources because they genuinely care about others. Do you just love that or what? 

So in the words of John Wesley, "Do all the good you can, by all the means you can, in all the ways you can, in all the places you can, at all the times you can, to all the people you can, as long as ever you can.” You'll be blessed by doing so. I promise. 

Heavenly Father, thank You for reminding us that our lives were meant to be lived in service to You by serving others and loving them the way You do. Lord, compel us to look for opportunities to freely give of our time, talents and resources that we might cause those on the receiving side to seek You. It's in your precious name we pray Jesus. Amen. 

Happy Running!