Keep Your Energy Levels Up

“And then he told them, “Go into all the world and preach the Good News to everyone.” Mark 16:15 NLT

In a story titled “Sean Conway completes record-breaking 102 back-to-back Ironman triathlons” published last week by Runner’s World Magazine, it was reported that the Zimbabwean adventurer swam 2.4 miles, biked 112 miles and ran a marathon every single day since April 10th. As difficult as that was, Conway confirmed that it was also a difficult task to take in the proper amounts of nutrition needed to complete the epic task. “Keeping my energy levels up and giving my body enough calories and nutrients, not only to perform each day but to keep myself healthy and well enough to complete this world record was no mean feat! I was consuming 7,000 – 8,000 calories a day, which is just not possible through food alone so I used Optimum Nutrition products to supplement my intake.” Wow right?

And you know, God may not call us all to do things as epic as what Sean did but we are all called to “Go into all the world and preach the Good News to everyone”—something we can only do when we have a steady supply of spiritual nutrition to keep our energy levels up. You see, many believers simply fall short of fulfilling the Great Commission because they lose their zeal, become tired, and drop out of the race. Which is the very reason the psalmist described the Word as perfect and refreshing to the soul. When we constantly take it in by reading, studying, and then meditating on it, we have the ability to perform our tasks each and every day. 

So make the decision to view spiritual food as important to your body as physical food so that you’ll be sure to supply your body, mind, and spirit with everything it needs to “preach the Good News” at every opportunity my friend. There’s never been a better time than now to tell the world that Jesus saves and we must be ready!

Heavenly Father, thank You for reminding us that we should be busy doing good to all those we meet. Knowing that the ultimate good we could ever do is to share the Message that saves souls, give us strength through Your Word to do our part in fulfilling the Great Commission. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

Fit Movement into your Life

“‘Physical training is good, but training for godliness is much better, promising benefits in this life and in the life to come.’” 1 Timothy 4:8 NLT

In a heartwarming story published last week proving that a person is never too old to take up running and setting goals, it was reported that Guinness Records officially deemed Mathea Allansmith to be the oldest female to ever run a 26.2 mile race—something she did in December 2022 when she crossed the finish line of the Honolulu Marathon in 11:19:49 at the age of 92. Rain or shine, Allansmith, now 93, runs six days per week all throughout the year, maintaining a training volume of about 36 weekly miles, even on vacation, and steadily increasing her mileage about 18 weeks prior to a marathon. The retired doctor lives in Koloa, Hawaii, and didn’t start her running journey until she was 46 years old, after a colleague suggested running two miles per day. “I took up running in 1977 and fell in love with the feeling of exercising outside,” she told GuinnessWorldRecords.com. She credits her healthy running lifestyle with her high quality of life, and while her stamina has decreased over time, she’s making the most of what she’s got at any given moment. “I see the direct connection between moving and health,” she said.

And you know when it comes to moving and health, the Bible is clear that “physical training is good.” In fact, it’s so good that if you ask any Christian athlete (me included) about it they will tell you that the benefits of exercise go far beyond what can be seen on the exterior. A habit of daily moving the body gives a person a clearer head, a relaxed mood, and abundant energy. It also decreases the risk of many diseases and ailments that can get a person down. Which is the very reason Christians of every age (and it’s never too late to start) should adopt an exercise program. After all, when our health is the best it can be, we can serve Christ to our fullest potential—working hard both at home and in the missions field (which is right where you are). 

So vow to do what it takes to fit movement into your life my friend. This daily discipline will reap enormous rewards. But before you head out for that morning run or walk, get your spiritual training in by reading the Word. This is most important and will have benefits both now and for eternity. 

Heavenly Father, thank You for reminding us that we can only serve You to the extent that we have the physical ability to do so. Help us to view exercise and eating right as things we must do—both as an example to others and to strengthen our temples, always remembering, though, that training for godliness is much better and always our first priority. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

When the Wicked Rule the People Groan

"When the righteous flourish, the people rejoice, but when the wicked rule, the people groan." Proverbs 29:2 BSB

In a story titled, "Sluggish 'sprinter' goes viral, sparking nepotism scandal and an apology" aired on Tuesday, the reporter asked the question, "How slowly does a runner have to finish a race to cause a scandal?" The response? A competition in China has given us the answer, with a Somali athletics official suspended and the sports minister forced to apologize after video that went viral across social media.The video showed the woman far outclassed, and not even in the frame with the other runners almost immediately after the 100m race began. The woman finished about 10 seconds behind the winner, finishing in about 21 seconds. The viral moment at the World University Games in China on Tuesday sparked outrage online and accusations of nepotism. "It’s disheartening to witness such an incompetent government. How could they select an untrained girl to represent Somalia in running? It’s truly shocking and reflects poorly on our country internationally," said Elham Garaad, in one of the posts that was shared widely. The incident has resulted in the suspension of Khadijo Aden Dahir, the chairwoman of the Somali Athletics Federation, after an untrained and non-athlete runner was sent to take part, the country’s Ministry of Youth and Sports said Wednesday. She will also be subject to legal proceedings, it said. Dahir is accused of “abuse of power, nepotism, and defaming the name of the nation” in the international arena, the ministry said in a statement posted on social media.

And you know, when it comes to those in those in authority abusing their power, wise King Solomon said that "when the wicked rule, the people groan." You see, when evil, self-seeking, unloving, ungodly, and corrupt people are in power of any organization, country, or nation, the people under their authority suffer to the point of despair because lawlessness increases, nepotism occurs, and freedoms diminish. Good is called evil and evil is called good. Sadly, this is something that's being seen in many countries and nations around the world today, including our own. The only solution is to pray and vote for the righteous to flourish so that the people can rejoice. 

So be careful who you vote for or who you support to be in a leadership role of any kind my friend. Whether the decision is decided in a small election or a large one, when the wicked rule, the people have many reasons to moan and sob. 

Heavenly Father, thank You for reminding us that when those in power are corrupt, the whole nation suffers because of it. Lord, help us to hold our leaders accountable from the lowest office to the highest and to be unwilling to accept any values or beliefs they hold that are contrary to Your word, knowing that at the root of all corruption is bad moral character and a heart that is defiant to Your precepts. It's in your precious name we pray Jesus. Amen. 

Happy Running!

Choose Quality over Quantity

“Study to shew thyself approved unto God, a workman that needeth not to be ashamed, rightly dividing the word of truth.” 2 Timothy 2:15 KJV

In an educational article posted by Runner’s World earlier this year, the writer addressed a question that many runners, especially new ones, have… “How many miles a week should I run if I’m training for a race?” And while the answer to that question must be individualized, has lots of variations and rules, the number 4 rule (a very important one in my opinion) listed was: Allow for adaptation when increasing mileage; something many runners fail to do. Regarding that, Melanie Kann, an RRCA-certified running coach gave this advice: Think about your runs in terms of quality over quantity, Kann says. “If you’re adding additional speed workouts to your week, you don’t want to run a super long run that weekend,” she says. “You’re just asking a lot of your body all in a short period of time.” Your body, on a microscopic level, is breaking down muscle tissue when you run, and it needs to time to rebuild (that’s how you get stronger).

And you know, this “quality over quantity” advice applies to more than just our physical training, it applies to our spiritual training as well. You see, the Bible calls us to show ourselves “approved unto God,” correctly interpreting “the word of truth,” unafraid of going against any person, pastor or group that claims their personal interpretation overrides what the Word says—something that is very important to do in the world we live in today and something that requires a person to thoroughly, prayerfully and diligently “study” the Word verse by verse and the Bible as a whole rather than rush through it as to check it off our to-do list. The person who does this then will have no need to “be ashamed” on the day they stand before Jesus. 

So do what it takes to know the Word by studying it each and every day my friend. Because as Paul said, “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.”

Heavenly Father, thank You for reminding us that we will be held accountable for wrongly “dividing the word of truth” and leading people astray. Lord, help us to hold fast to the correct interpretation of the Bible knowing that we will face opposition from those in the world who twist the truth to fit their agenda and their wicked lifestyles. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

BASS PRO MIDWEEK MOTIVATION - Develop Mental Toughness

Hello runner friends!

Welcome back to the Bass Pro Fitness Series

MIDWEEK M😊TIVATI😊N blog!

Now let's get started by talking about the important role a positive mindset plays in getting a person to the finish line and some ways to develop this mental toughness that can turn a rainy day training statement like, "Oh great, it's raining. I have to run in the rain" into "Oh great! It's raining! I get to run in the rain!" The latter was the attitude I chose to adopt yesterday when I awoke to thunder and a heavy downpour. Ever optimistic that the weather would clear up by the time I had to head out and determined to get in a training run, I checked the forecast and smiled. The rain was going to continue but the thunder and lightning (always a deal-breaker and a reason to stay inside) were making their way north. Being mentally tough, I was ready to execute plan B for my workout and get in some cross-training though. But boy was I happy to run in the rain! 

So knowing that mental toughness can't be faked (you can't magically pull it out at mile 20 or the morning of a less than ideal weather forecast), must be practiced, and is crucial to your overall success as a runner, let's look at what mental toughness is (according to Runner's World with my two cents thrown in of course) and how you can acquire this valuable skillset so you can use it on race day or any other training day when you're facing adverse conditions and your mind says, "Not today, maybe tomorrow." 

So What Is Mental Toughness? 

The notion of mental toughness is not well-defined or understood, but being mentally tough is all about how we respond when we begin to feel uncomfortable or encounter an obstacle or challenge. It’s the how that’s important. There are a number of factors that contribute to mental toughness, but at the core, there are two key, defining features: willingness and optimism. Willingness refers to how inclined you are to endure, whether that's accepting intensity on a physical level, or being determined to maintain your effort level across a given time or distance. Willingness is having the self-determination to stay in the experience without backing down or giving up. We know that our willingness varies based on a number of variables, and most notably, changes in direct relation to the strength and meaning of our goals. We are much more willing to tolerate a hard effort if it means we'll finally grab that PR, for example.

Optimism, on the other hand, is a positive belief about a future state or desired outcome. Optimism helps us bridge the gap between what we are currently doing and how that relates to achieving our goals. Believing that our current effort will help us become stronger, fitter, and faster aids our willingness to maintain that effort during training. This belief is present in the short term and the long term; trusting that you can finish the next interval in a single workout is just as important as knowing that the current workout will help you hit your ultimate goal later in the season. This bigger-picture optimism is critical to access during the training cycle.

How to Build Mental Toughness

There are a number of ways to practice the skill of mental toughness both on and off the run. An ideal training plan will have a range of paces, efforts, and types of runs scattered throughout. The harder days are designed to build your physiological system and help you get stronger, faster, and fitter. Those harder days also provide an opportunity to work on developing a mental toughness platform that you will then be able to access later. Approach these hard days wisely and intentionally. Mark them on your calendar and plan how you will approach them mentally to ensure that you are getting the most out of the workouts. Use these four tips as you embark on each workout:

1. Connect to your why.

We are much more willing to tolerate discomfort when we know that doing so is tied to a meaningful purpose or long-term goal. As you warm up, bring to mind the big goal you are currently working on (maybe that sub-4 marathon) and why that goal is meaningful to you. Be specific. Doing this as you ease into the run will set the stage for tackling what’s to come. With a strong why, you will figure out any how. And mental toughness is all about embracing how you endure.

2. Find a way, not an excuse.

Understand that both willingness and optimism are mediated by self-talk. We can be really good at talking ourselves out of upcoming harder efforts before we even reach them. We can negotiate with ourselves in an effort to avoid unpleasantness. Be mindful of the messages in your mind and realize that you can change your thoughts. You can use the power of self-talk to engage in both willingness and optimism throughout your workout. When you begin to encounter discomfort, bring positive “I am” statements to life: “I am willing to keep pushing. I am capable of this effort. I am optimistic that this will help me obtain my goals.” If “I am” statements don't work, try a variation by using “you are” self-talk—referring to yourself in the second person as if you are a coach, guiding the session along. “You are going to finish strong. You are almost there. You are crushing this segment.”

3. Train purposefully in unpleasant conditions.

Crummy weather provides an ideal test for mental toughness. So does running during a time of day in which you are not used to training. Vary the times you train and intentionally pick a few sessions that will alter your usual schedule to be purposefully uncomfortable. Of course, don’t risk injury or harming yourself in extreme conditions, but if you’re usually a lunch time runner, make it a point to wake up and run in the very early morning when you’re tired or groggy. For morning runners, alter your schedule and run in the evening after a long day when you’re feeling fatigued. Starting at an inconvenient time when you may not feel fresh will train your mind and body to work through uncomfortable situations and help you hone both willingness and optimism.

4. Practice daily.

Outside of the those tough training sessions, there are plenty of opportunities to practice mental toughness in your daily life. For those of us who shower (hopefully you), you can sharpen this skill simply by proactively and purposefully turning the water cold for a few minutes each day. But don't just jump in and shiver. Enter the shower with your arms open, allowing the water to hit your body and accepting the experience for all that is, in both your physiological experience and in your emotional and psychological reactions. Tolerating an uncomfortable moment each day lets you learn the connection between an unpleasant physical experience and the games your mind plays to quickly escape or avoid.

It’s important to remember that your mind is designed to scan for danger and seek protection. Thoughts will start seeking a place of refuge the moment your body crosses the threshold into an area of discomfort; this is where the task of developing mental toughness begins. It’s your job to decide whether you let the mind win, and you back down and let off the gas or if you will enact self-determination to reach your desired level of success. If you train your mind to tolerate and even embrace these uncomfortable moments by establishing an internal level of mental toughness to sustain the experience, you are training yourself to be able to access this same skill set come race day.

So there you have it friends. If you want to "dig deep" on race day, then you have to have someplace tried and true to draw that mental strength from. And that place is one that you have to prepare in your mind beforehand... a place where you are practiced, trained and determined to press on no matter what it takes, knowing that you are tough enough both mentally and physically to do so. Practice makes perfect so keep practicing, and keep doing hard things. You'll thank yourself when you cross that finish line! Now get out there! You have training to do. 

Happy Running!

Make Mobility a Priority

“Whenever the cloud was lifted from above the Tent, the Israelites would set out, and wherever the cloud settled, there the Israelites would camp.” Numbers 9:17 BSB

In an interesting article about runner mobility published by Runner’s World magazine last week, the writer said: If you’re a new runner, it probably seems like you have a lot to accomplish, like getting in your miles, testing gear, fine-tuning your hydration, and learning about different types of workouts (what’s a fartlek?). Maintaining a consistent mobility practice probably doesn’t get a top spot on your list of priorities. But it probably should… A regular mobility practice can support you as a runner (and in your everyday life) by keeping your joints healthy and functional, priming your muscles for activity, and combatting the hours most of us spend sitting hunched over screens.

And you know, when it comes to making mobility a priority, you and I would do well to follow the example of the Israelites who would move or set out “whenever the cloud was lifted” and stay put “wherever the cloud settled.” That means when the cloud moved, Israel moved; and when the cloud stayed, Israel stayed—obedient whether it was for a few hours, a few days, a few months, or even a year.  They only went where the presence of God led them, and they only stayed where the presence of God stayed. Do you just love that or what?  

So if you feel the Lord calling you to move today, then move my friend. You may not understand His timing or His choice of where He is leading you but you can always be sure of this… wherever and whatever God leads you to will always be better than wherever and whatever God leads you from. 

Heavenly Father, thank You for reminding us that You not only know what’s best for us today but for tomorrow and the rest of our lives. Help us to be obedient to the call to move whenever You say move and to stay put whenever You say stay put—knowing that You will supply everything we need along our journey and that Your presence will go with us. It’s in Your precious name we pray Jesus. Amen. 

Happy Running!

The Rainbow is God’s Sign

“Then God said, “I am giving you a sign of my covenant with you and with all living creatures, for all generations to come. I have placed my rainbow in the clouds. It is the sign of my covenant with you and with all the earth.” Genesis 9:12-13 NLT

I had to smile yesterday upon checking my Facebook memories, something I like to do daily. “Wow!!!” I had written on this day in 2020. “Check out our view at aqua running tonight!! We experienced two heavy rains and two rainbows!!! These guys are troopers and kept going even in the downpours saying, “Well we can’t get any wetter.’” And while I loved the swimmers’ attitude about continuing to exercise in an outdoor pool while getting rained on (after all they really couldn’t get any wetter right?), I really loved the opportunity this natural event opened to share the true meaning of what the symbol God Himself placed in the clouds was with those at the class I was teaching. “Do you all know what the rainbow really means?” I asked them as we marveled at the colorful wonder in the sky that evening. Most said yes, but a few of them looked at me with questioning eyes. And that’s when I told them. 

And you know, believe it or not, the majority of people in our world today don’t know what the rainbow really stands for—especially now that the LGBT movement has hijacked the rainbow flag to stand for their social agenda. But in all reality, the band of color in the sky that shows up after a rainfall is the covenant between God, Noah, and all generations to come that God would never flood the earth again. You see, the world was very corrupt in Noah’s day (much like it is today) and the Lord did what He had to do to eliminate the sin that had permeated the world, giving people 120 years to repent. (That’s how long it took Noah to build the ark and load the animals.) After the flood, God made a binding agreement with Noah and his family, saying, “I am giving you a sign of my covenant with you and with all living creatures, for all generations to come. I have placed my rainbow in the clouds. It is the sign of my covenant with you and with all the earth.” The true meaning of the rainbow then is a remembrance of the unbreakable promise God made to man. 

So be ready and able to share the story behind the rainbow whenever an opportunity arises my friend. It will not only set the story straight but will open up the door for you to tell them about the great mercy of our God and to share the story of His Son as well—the One who came to die to save us all from the death our sins deserve. 

Heavenly Father, thank You for reminding us that the rainbow is actually a symbol that You place in the sky as a sign of the Noahic Covenant; a promise to all generations to come that the earth would never be flooded again. Lord help us to be loving yet bold in sharing this absolute truth so that people would see it as it should be seen. It’s in your precious name we pray Jesus. Amen. 

Happy Running!