"Running With Horses”

Advice From Dr. Oz

2012-02-24T21:55:00.000-05:00

I was traveling on business this week when I heard the following, “Coming up after the break, we’ve got the top 3 things you can do to live longer, according to Dr. Oz.” So, of course, I took the bait and waited out a few local Chicago radio ads to hear what the good doctor had to say. (Qualifier: I don’t know that much about Oz, but it sounds like he is more medically credible than say, Dr. Phil, Dr. Oprah or any of the other daytime “professionals.”)

We return from commercial and the DJ begins to read an article. It says that according to a recent study, conducted over the past 20 - 25 years, and shared by Dr. Oz, life expectancy was significantly increased when the following three characteristics were present:

#3) A diet high in vegetables. If it comes from the ground it is rich in most everything that is good for us.

#2) At least 15 minutes of sunshine daily (or the equivalent consumption of vitamin D).

#1) Exercise of at least 30 minutes daily. This was the most common link between an active, longer life for older individuals. The interesting part was that not only did it provide cardiovascular and muscular / skeletal benefits, but the improvement in balance prevented these individuals from taking debilitating and sometimes fatal falls as they aged.

I found this news to be encouraging and motivating. It’s never too soon to start incorporating these activities into a lifestyle, and for most, it’s never too late. There is obviously more to life than simply living longer, as Lincoln reminded us with his famous quote concerning the “life in your years.” However, a higher quality of life as we age is something that can allow us to continue making a difference and serving others for just a bit longer.

Oh, and as for Dr. Dave’s take on this news, well, I’ve got to believe that a lifetime of running will definitely take care of the top two points, while all of those salads, sweet potatoes and carrots during training will take care of the third! I’m starting to see the creation of a deep thought bumper sticker .... Keep Running to Keep Running!

ROCC Run For God : The Plan / Week 1

2012-02-20T17:25:00.001-05:00

Tonight was week #2 at the River Oaks Run For God study. Following last Monday's introduction / orientation session, we began with chapter 1 of the material. Today also marks the first week of the 12 week 5k training program. Below are copies of the slides that were presented. Please let me know of any questions pertaining to the talking points or details of each slide. (note: you can click on each slide for a larger view).

The Medicinal Power of Running

2012-02-19T17:05:00.000-05:00

Qualifier: In previous posts regarding the benefits of running, I have cited the results of several clinical studies and provided extensive historical data (knee health, heart health, mental health). In today’s post, it is one man’s opinion - mine. Proceed with caution, but I think I might just be on to something.

I have often heard that when under the weather, and deciding to run or not, the rule of thumb is:

If the illness is above the shoulders - run

If the illness is below the shoulders - don’t run

Today I tested that rule out. Over the last 24 hours, a head cold / allergy / sinus condition began to roar it’s ugly head. All the usual symptoms were present; runny nose, congestion, sore throat, sneezing. It got worse through the morning. But today is long run Sunday, and the show must go on.

Long story short, two and half hours after first climbing aboard the treadmill, I feel really great. No more sore throat, I’m breathing freely and concerns about facing a long week of sleepless nights are gone. Did I sweat it out? Is the combination of Powerade and Cliff Shots equal to that of NyQuil and Advil? Are the shoes magic? Whatever it is, it worked.

Actually, over the past few years, since I started running high mileage and through all sorts of weather, I have been sick less than any other time of my life. Traditional wisdom would try to tell you that running in sub-freezing weather, in rain, snow and wind, and by going in and out of the summer heat, one would catch all sorts of sickness. At least that’s what mom use to say. But in fact, it’s the opposite. Staying inside through all these seasons, with all the other germs and viruses, is the sure fire way of catching something. You are far more likely to avoid the spread of ______ (fill in the blank) by keeping the running shoes on and diluting the air particles in the great outdoors, than by sharing the indoor space with a crowd. Just one more reason to lace them up.

ROCC Run for God : Let’s Get It Started!

2012-02-14T22:59:00.000-05:00

This week kicked off the Run For God 5K Challenge at River Oaks Community Church in Clemmons, NC. Over 100 of my newest running buddies joined for the introduction and prepared to begin this journey. Like life’s journey, there are sure to be ups and downs over this next 13 weeks, but as with life in Christ Jesus, we know we can endure, persevere and encourage one another to complete this race for our prize; the finish line of the ROCC The Potter’s House 5k on May 12th.

For those that are yet to join, or were unable to attend last night, I have provided the slides that we covered. If you have any questions, please let me know. Have a great week and continue to run with horses!

Marathons Will Kill You! (Not Exactly)

2012-02-10T18:14:00.003-05:00

“You run marathons? Didn’t you read about all those runners that dropped dead last year! The guy in Chicago and those two ladies in Miami and ........” Anyone else ever heard that line in response to your news of an upcoming marathon you have planned? Perception really can be everything, and in this case it’s coupled with a lack of perspective. However, this is not a slam on those ill informed on the subject, as I’m sure that these concerned citizens truly are looking out for our best interest, but at least we should be armed with the facts and ready to use them.

Similar to the many recent studies on knee health, which have busted most of the previously held myths that running destroys your knees, the data for marathon induced cardiac arrests tells us that running is definitely a life saver, not a taker. Read for yourself:

(click on the article for an easier to read view)

Rules to Run by

2012-02-05T21:21:00.002-05:00

I recently read through a really entertaining and educational book on the rules of running. Despite many of these "rules" being tongue-in-cheek, they actually can make your adventures in running much more enjoyable. As I completed this exhaustive list, (several hundred in some form or fashion), I thought about what I would recommend as the key "must follow" rules for beginners. And in preparation for our upcoming 'Run For God' study, I tried to consider the rule as it might apply to a spiritual truth. It was easier than I thought. So, without further adieu....

Dave's Top 5 Running Rules!

#5. Stay Alert - Running requires a certain level of focus that can easily be lost when you begin to introduce mp3's, breathtaking scenery, and daydreaming. If you are not aware of your surroundings, you will pay the price. Road surfaces, trail debris, traffic, animals, bikers and other runners, can all sneak up on you and create a situation. Additionally, your body is your primary equipment. Listen and be aware of what it is trying to tell you. Early warning signs often point to potential serious issues. By staying alert, you are much more able to enjoy running for a long time to come.

1 Peter 5:8-9 "Be alert, vigilant and of sober mind. Your enemy the devil prowls around like a roaring lion looking for someone to devour. Resist him, standing firm in the faith..." Scripture routinely warn us to be alert and watchful (Eph 6:18, 1 Thes 5:16, Mark 13:33). We are reminded that if we are not watchful, or on guard, temptations can ultimately devour us. We give in and lose our ability to continue running as we once had (Hebrews 12:1).

#4. Identify Yourself - I run everywhere, literally. I rarely travel without my Brooks. I am also never without my ID. Following a dehydration episode years ago, I decided that I should carry, or at least wear, some form of identification when I go on a run. Currently I wear a wrist band that includes my mantra on the plate, along with the basics; contact numbers, blood type, allergies, etc. I highly encourage this practice, just in case. From a health ailment to a serious accident, it really could be the difference in life or death, (especially when running the banks of the Amazon).

John 13:35 "By this all men will know that you are my disciples, if you love one another." How about that as our identification. Wearing it when we go out could certainly make an impact.

#3. Be Kind- One way we make running a purposeful pursuit is through our actions and attitudes. I am a firm believer that every encounter along the path deserves a "good morning" or "hey guys" or, at the very least, the runners wave. Another aspect of this rule comes out on race day. Most importantly, ALWAYS thank the volunteers. When they hand you a cup of water, say thank you. Or better yet, tell them how they just made your day. This is also a perfect opportunity to encourage others and lift spirits. Oh, and no matter what, no PR (personal record) is ever worth elbowing your way through a crowd in order to make the pass.

Ephesians 4:32 "Be kind and compassionate to one another, forgiving each other, just as Christ forgave you." Again, scripture is filled with the expectation that we are to be kind to one another. It is an indicator of our love for people. Paul tells us to be kind rather than paying a wrong for a wrong (1 Thes 5:15) and then, (2 Timothy 2:24), we are told that kindness enables us to teach and prevents us from quarreling.

#2. Trust the Plan- The most repeated phrase that you will ever hear me say on the subject of running is to "trust the plan!" This is because I know it works. The trainers, coaches and researchers that develop these plans are much smarter and experienced than I am on the subject. They know what they are talking about. If you follow the plan for days to run, distance and pace, you will be successful. Often it does not make sense. You start to think you can do more, or that the plan is not created with you in mind. You do your own thing, and then ....... injury, fatigue, failure. Trust the plan, it has your best interests at heart and can guide you through a successful training cycle.

1 John 2:4-5 "The man who says, "I know him," but does not do what he commands, the truth is not in him. But if anyone obeys his word, God's love is truly made complete in Him" I think the parallel is pretty clear on this one. God's Word will guide and direct with our best intentions in mind. The more we trust, the better equipped we are to travel this journey. When we think we know better than His training plan, we often find that our witness is impaired, our daily walk is fatigued and we are faced with a failed attempt to live as we should. We might not always understand it, but we must trust the plan!

#1. Have FUN!- Seriously, have fun! Enjoy all the benefits of better health, lower stress and renewed energy. Take in the sights and sounds that can only be found off the beaten path and while on the run. Laugh, observe, think, smile....have fun. We are never promised tomorrow, so for today give thanks and delight in your ability to remain in motion.

John 10:10 "The thief comes only to steal and kill and destroy; I have come that they may have life, and have it to the full.” Some translations say, “life more abundantly.” To me, that screams of a desire that our Heavenly Father has in our experiencing His creation with purpose, adventure, and yes, FUN! Of course, our journey might not always be smooth or comfortable, but when fun is not an option, there is always a joy and contentment that can not be taken away.

The Final Word : MCM 2011 Race Report

2012-02-02T21:31:00.003-05:00

Last week, a reader asked if I was going to provide any insight into the Marine Corps Marathon that I ran in late October. Yikes! Talk about testing an old man's memory. That marathon high has long faded, but I decided to do my best and recap what was an absolutely wonderful weekend in the nation's capital. The following is a summary of the event and the experiences that stand out the most as I reflect back, three months post-race. Hopefully you will find interesting information regarding the Marine Corps Marathon and general race weekend hints and tips. Enjoy.

Why MCM? I really like large crowds and big events when it comes to marathons. I love the energy and the support that is given for races of this size. However, when selecting the MCM, it was more about reputation and destination, than anything else. The People's Marathon is well known for military precision and marine pride. Starting in Arlington, VA and running through the Capital, it is easy to imagine what a super cool route this is. Additionally, my brother and I decided to meet up in D.C. to run it together. So in early Spring, we signed up, (fortunately in the first 24 hours as it sold out in less than a day!), and training officially began on June 29th.

Pre-race with my brother

Training: I decided to up the Hal Higdon Intermediate One plan by a few miles here and there. Not enough to make it an Intermediate II plan, but enough to get in 670 miles through 89 runs within 18 weeks. I had put in a good amount of mileage in the off-season (since the January 11th WDW marathon) and came into the training in pretty good shape. I was blessed to have another strong cycle, free from injury with only one missed workout. Follow the plan and good things will happen. Oh, and I trained to a pace that would provide a 3:49:59 finish. I also did a lot more hill work in this cycle based on some of the elevation charts and feedback from others that had run the course prior. I was so glad that I did (more detail to follow).

Ryan Hall

Race Expo: Ultimately, the race expo becomes less and less attractive the more events I attend. Pick up the bib and get back to the hotel. But this one became a pretty cool experience due to a few minutes of conversation with Ryan Hall. Ryan was signing books and hanging out at the Nissan Leaf area. I obviously think a lot of Ryan; his running and the openness of which he proclaims his Christian faith. The line moved quickly and the opportunity to meet and greet was really great. We talked about his church, his wife Sara's bible studies and the Northern California area (he noticed the UCD sweatshirt). He signed the photo as he signs most everything else, 'Ryan Hall, John 10:10'. One observation, he's much smaller in person. He's also an extremely gracious and engaging young man. (I expect all of you will be watching the London Olympics and rooting Ryan on!)

The only other comments about the MCM expo is that you do need to take the metro to get to the Armory, and with sleet and ice coming down, the transit outside the metro station was a bit messy and cold. The expo hall was extremely crowded and the process of going through one building to get the bib and another to get the packets, was a bit confusing. Again, pick up the stuff, speak to Mr. Hall and get back to the hotel.

Official Starter - Drew Carey

Pre-Race: Race morning was full of good news. First, the snow, sleet and extreme cold of the past two days was clearing and sun would make this a near-perfect weather marathon. Also, unlike Disney and a few others, the race starts after the sun comes up and the wake-up call is at a more decent hour - 5:00 a.m. Finally, the transportation from the Crystal City hotel area was humming like clock-work. We walked a block, boarded and were carried to the pre-race collection area around 6:30 a.m.

The pre-race ritual stayed pretty much according to plan. In the 37 degree, pre-dawn morning, we remained bundled up and awaited the T-minus 1 hour warning. It came, and so did the sunrise. We made our way to the starting line, of course by way of a porta-jon line and some time in the warmth of said pj to prep the glide, the bib, the fuel belt, etc.

The wait at the start flew by ..... literally! Between the jets and the stealth choppers, it was an eye to the sky for pre-race events. Following the national anthem, Drew Carey took the starters position and got the thing going.

Race: The race plan called for a few improvements to the prior marathon; 1) get a better start - the first mile needs to be as close to the 8:30 pace as possible; it was. 2) stay consistent on pace for the first 20 miles; I did. 3) negative splits; yes, as always. Other than that it was to run my race, enjoy the scenery and have fun. The highlights included:

* Crossing the bridge from Arlington into Georgetown
* Passing the monuments, up close and personal
* The warmth of the sun with the chill of 40 degrees - Perfect!
* Running strong back across the river around mile 20
* Fear of a hamstring starting to pull in mile 22
* Grabbing chocolate from one spectator angel and orange slices from another
* Rounding the final turn and facing the final hill to finish at the Iwo Jima monument

Rather than bore you with race strategy and mile-by-mile commentary, I’ll just say that the race played out perfectly. I knew I was on to a really good time after my hamstring issue started to work itself out around mile 23 - 24. I crossed in 3:43:39 and felt really strong. I left it all out on the course and am certain that for that day, it was all that I had.

Regarding the course, it is not flat. It seemed as if the entire first 7 miles was uphill. From there it was downhill and then a few more elevation changes that you definitely felt. I think that was part of the issue of the hamstring tenderness. Another consequence of the course is that because of the hills, the wheel-chaired competitors, despite a half hour head start, were constantly leap frogging the runners. So up the hills I would pass several that were struggling to go the next yard. Then downhill there would be shouts of “to your left” or “down the middle”, and you would need to clear the path as they sped by. It seemed sort of dangerous and I’ve never been in another race that this situation was present the entire route.

Recap: The Marines really do make this marathon a must-do event. From organization to aid stations to hanging the medal around your neck, the marines take care of you. The crowds were pretty good as well. There were some lonely miles along the river and into Arlington, but the populated areas were loud and the signs were great. The most inspiring one I saw, or at least the one that struck me at the right time, was around mile 19, it read, “Think about it, what would Pre do?” I answered, “keep running hard!”

I was very fortunate in 2011. I ran Disney on a trip with my wife - we had a blast. I was then able to run the Marine Corps with my brother and nephew along - we had a blast. In March, it’s on to Wrightsville Beach with the family - we will have a blast. As I have said over and over, the marathon, to me, is not as much about the 26.2 as it is about the 650 miles to get there, the crowds, the destination and the sharing of this experience with others.

If you are planning on running the MCM, let me know if you have any questions or would like to know more.

Take My Hand, Precious Lord, Lead Me Home

2012-01-29T21:27:00.003-05:00

Over the past few days, various life events have intersected and, in a way, come full circle. The abbreviated version reads:

On Thursday evening, our friend was relieved of his nearly year-long fight with cancer and was released into the arms of Jesus. Our friend had provided the inspiration last April to pursue a study entitled 'Run For God.’ In two weeks, ‘Run For God’ will kickoff with more participants that I could have ever imagined. All eager to meet new challenges and honor our Heavenly Father in the process.

As our friend endured this battle, his spirit was not defeated. According to those around him, his testimony became more resolute and had even greater impact on the many visitors. He turned his final days with a teenage son into praise for the 17 years that God had given them together. He gave thanks for the number of friends for which he had been blessed. I now pray that even more lives will be changed through the upcoming 'Run For God' session, as a result of his encouragement to make a difference and use this time wisely. That relationships will develop, needs will be met and all personal accomplishments will glorify God.

Finally, a few days before Chris passed on, a song began to play on the iPod and in my mind. I kept going back over it, letting it finish then starting again. It was my friend’s prayer and I couldn’t help but think how I want this to be my prayer when my life draws to a close. The song lyrics are on the video link, which plays one of my favorite versions. In particular I am drawn by the admission that “I am tired, I am weak, and I am worn,” yet I can find strength in being led to the light of home by the hand of our Lord.

For the original post last April, and the visit that led to Run For God becoming reality, click here: A Vapor Called Life

Refuel With Style

2012-01-25T15:41:00.000-05:00

What's the worst kept secret in Winston-Salem? I reward Saturday Salem Lake runs with a Krispy Kreme doughnut and a chocolate milk. What's the best kept secret in Winston-Salem? Following a particularly challenging tempo run, or any workout that has left the tank on empty, I have found a great new way to refuel; the Bella Banana at Bobs Big Gas Subs and Pub, (yes, that's quite a mouthful, but so is the sandwich!).

The perfect combination of guilt free, post-run nutrition with just a slight touch of guilty pleasure. Start with a wheat sub, add bananas, peanut butter and Nutella, then toast to gooey, crispy goodness. Add the sweet potato fries and black bean side dish, and it's really a pretty good recovery lunch. Of course, the Bella Banana is an easy one to whip up at home. And even a pretty good breakfast before the long run. To go hard core, hold off on the Nutella spread. Wait, scratch that, never hold off on the Nutella, just run an extra mile!

Word Searching the "Word"

2012-01-19T07:52:00.000-05:00

I was on the Bible Gateway reference site the other day, when I decided to look up the word "run." I typed it in and clicked the search button. The results showed there are 105 occurrences of "run / running" in scripture (NIV). I read each one of them and made a few interesting observations.

First, although the majority of references do actually pertain to the physical act of running, a great many refer to actions that don’t necessarily make for as interesting, or at least as inspiring, a blog site. For example; the "running" through of a sword, as the water “runs", or of oil "running" down the beard. Although all scripture is useful for teaching, rebuking, etc., etc., etc., for now I’ll narrow it down to those verses that describe our movement at any pace quicker than a walk.

Next, I couldn't help but notice the urgency that came through in people’s actions and responses. I realize that we are not necessarily talking about sprinters speed here, but time after time we are told that the crowds, the individuals, the disciples, the armies, all "ran" to their appointed destination. I found this especially interesting for those that heard of Jesus and were "running” after / to him. It made me think about our responses today in matters of importance. Do we often take our own sweet time, or even more likely, just put it off until we have time? How often do we desire to "run" in order to study scripture, to serve, to fellowship with others, or to hear the message.

On the home page I have two of my favorite passages on the subject. They have long been favorites; Jeremiah 12:5 and Ahimaaz’s run in 2 Samuel. Below I have provided a few more verses that I found in this quick search that really stood out for one reason or another. If you have the chance, you might even want to RUN look them up and put them in context!

Psalm 119:32 I run in the path of your commands, for you have broadened my understanding.
Proverbs 4:12 When you walk, your steps will not be hampered; when you run you will not stumble.
Proverbs 18:10 The name of the Lord is a strong tower; the righteous run into it and are safe.
John 20:2 & 4 In verse 2, Mary Magdalene comes running to tell of the empty tomb, then in 4, John and Peter run back to see it for themselves. Read it and sense the passion for which they ran.

Running With ...... Skunks?

2012-01-15T20:26:00.001-05:00

If you’ve been a regular to RWH, then you know that I routinely cross paths with wildlife along early morning runs. I have come to expect, and appreciate, these encounters. Over time, a sense of connection and mutual respect has developed. In fact, I have been known to give the runners nod and whisper ‘good morning’ as we pass, (don’t worry C, I have yet to hear them respond back).

So, while running the pre-dawn hours along Meadowlark Rd earlier today, the sight of a large deer crossing from field to woods up ahead in the headlamp light, was not unexpected. It was just a few miles in and I had my first interaction. The big buck had glanced for just a moment. Long enough to catch the glare off the light, and then he bounded off. I kept running.

Over the course of the next mile, I started thinking through a mental checklist of forest animals that I have ‘run’ into (pun intended) out here. Deer, fox, snake, raccoon, possum, hawk, rab.........., Whoa, what was that? As I ran the edge of the road, facing traffic, I saw two little red eyes glance up and start running a parallel path just 15 feet away. It looked like the one critter that I have never come up on, but I wanted to be certain. I shone my light directly at it as I ran by and, sure enough, the white stripe told me it was no stray cat out in the cornfield. It was most definitely Pepe Le Pew!

Now, here’s the funny part. The skunk continued to run stride for stride with me. It never zigged, it never zagged. It never turned back. I was heading around a bend and I wouldn’t be able to cross over the road without creating a blind spot for traffic coming up on me. So I decided to do what came naturally; I stayed calm and I ran FASTER! Staying on pace did not seem as important when it risked getting sprayed by Pepe. But the crazy thing kicked it up a gear as well. It was amazing. For over 50 yards, it looked like one of those ‘Man vs. Horse’ made for television races. We stayed in our lanes and just tried to run faster than one another.

Fortunately, the road straightened and I decided to cross over. There are very cars at this time of the morning, so the risk was low. He must have thought I gave up when he couldn’t see, because a few yards ahead I looked over and he was gone. I didn’t slow for a while. I just kept taking in the morning air and praying that it remained aroma-free. It did.

And yes, I’ll be back out there soon to see what kind of new fun can be had. Until then, may your runs have this kind of adventure and may your adventures keep their tails down.

Running Ahead of God

2012-01-11T10:47:00.000-05:00

My wife was sharing some thoughts the other night relating to Abraham's initial impatience with God's promises. How Abram's desire to "hurry up" and force God's hand led to significant consequences. As she read through the commentary, she kept referring to the term 'Running Ahead of God.' Naturally, this led me to consider applications for both our spiritual and physical journeys.

Most importantly, the idea of staying alert, self-controlled and focused, while waiting on God's timing, is a primary point. It is a core element of our faith that we trust in God's goodness, even if it is not revealed as we might have planned. As to our running, and in particular the upcoming Run For God program, it is a very similar lesson on trusting a plan and prioritizing pace. In fact, the reason that we have a 12 week plan is not because we WANT to take that long to prepare, but because we MUST. The moment we 'run ahead' of our plan is the moment we begin to introduce injury, fatigue, misery and poor performance. We can't fulfill the purpose of the plan by attempting to shortcut it (at least not without consequence).

There is a common saying, "Good things come to those that wait." On the surface, that actually sounds contradictory to the thought of making it happen today, not waiting until tomorrow. The difference, I believe, is that our call to make the most of today, (giving, serving, growing, grabbing life by the horns), is in obedience to avoiding idleness and a realization of the brevity and urgency of life. It does not guarantee that results are immediate or that the fruit of that labor will ever be known.

On the other hand, the call to waiting patiently is a heart issue relative to our petitions, our callings, our understanding. The willingness to trust in God's timing, when answers aren't clear, is a reflection of our relationship with Him. When we begin to get out ahead of that timing, or our 5k training plan, we should expect to experience something significantly less than full potential.

One Doughnut, Yes. Two Doughnuts, No!

2012-01-06T21:01:00.001-05:00

It’s such a trap. The weekly mileage begins to add up, the scale dips immediately after those long run Sunday mornings and intuitively, your rational is solid. You start to believe that it is metabolically impossible to gain weight throughout training cycles. Yet despite the fact that you can actually gain a few pounds if you’re not careful, the worst part is that you just flatline. Rather than picking up precious time and taking additional weight off your feet and knees, you are satisfied to eat everything in sight because you are netting out to zero. Tsk, tsk, tsk.....

Trust me, I am preaching to myself on this one. And if the reward of better fitness and nutritional health isn’t enough, consider the time chart above. Over and over, this chart, at least directionally, proves out. I have experienced it personally, and I have seen study after study communicate the same results. In fact, if you want to read more from the current RW article on the subject, go here: Ideal Weight Now, if I can only remind myself daily, between now and March 18th, I practically have my new PR! Harder said than done, huh?

TODAY is the Day!

2012-01-02T12:23:00.001-05:00

As released in a recent post, (Drum roll, please .....), the motivational battle cry for 2012 comes from Psalm 118:24, and will encourage me to make the most of everyday. Both spiritually and physically, the idea is that we not take the present day for granted. No promises of tomorrow. Say 'yes' more often and better consider the cost of regretful actions and attitudes in all relationships. Today is the day that the Lord has made, I will REJOICE and be GLAD in it!

If the written mantra is found in the above, then the audible version is taken from the attached video below. The song is most often performed by Lincoln Brewster, however, Paul Baloche co-wrote the song and sings a calmer version. Both are awesome. Enjoy!

Better Than Black-Eyed Peas and Turnip Greens!

2011-12-31T16:46:00.001-05:00

Okay, I admit, we'll still get our fill of black-eyed peas, cornbread and greens tomorrow, but our favorite New Year's Day tradition by far is the Running of the Lights. Just as the ball drops in Times Square, a starter's gun will sound in Clemmons, NC, and over 1,000 runners will take off for 3.4 miles through Tanglewood Park's Christmas lights display. For the fourth consecutive year, our family and friends will ring in the new year with a race bib. I can't think of any better place, or way, to welcome 2012!

And if tonight's race brings in the new year, then this morning's run was the perfect send-off to 2011. With bright sunshine and 50 degrees, the Salem Lake loop provided for an excellent time of reflection on the many blessings of the past 364 days. From stronger small group relationships and deeper spiritual growth, (thanks to the wonderful teaching pastors at ROCC), to awesome family adventures and milestones, (celebrating the first twenty years with my best friend was a highlight), to the personally gratifying running related accomplishments, (most thankful for a consistent, injury-free year). A blessed year indeed.

So, whether you have the opportunity to lace up the shoes at midnight, or you are celebrating in some other manner, here's wishing everyone a wonderful start to this new year. May there be joy in our journeys and may our passions continue to find purpose. God bless.

'Today is the day (year) that the Lord has made.

Let us REJOICE and be GLAD in it.'

- Psalm 118:24

If These Shoes Could Talk ........

2011-12-27T20:47:00.001-05:00

I was working through my year-end closet cleanup activity recently when a glimpse of the shoe rack caused me to pause. My trusted running buddies were all lined up and uncovered, (note, I did say it was a cleanup), in a way that almost seemed perfectly set for an inspirational poster or photograph. This observation gave way to a few thoughts:

1) Before me, sat almost 2,500 completed miles since my all-time favorite, the solid blue Adrenalines (far left) were purchased in Feb 2010.

2) This current collection has not only logged the above mileage, but has moved me across two marathon finish lines, through at least two dozen race events, down numerous off-road trails, and along a 37 mile endurance run.

3) "Man, I really do wear down the outside heels of my shoes!"

4) The funny part is that I only have to throw in a couple pair of dress shoes, hiking boots and some sandals, and you have my entire shoe collection.

Alright, enough reflecting, time to get started on organizing the garage. But I do know that soon it will be time to rotate the shoes. One pair to Brazil, one pair to yard work and a new pair of Adrenalines will enter into the mix in order to that I might wear down its outside heel and work it over for 500 miles or so!

The 2012 Mantra Unveiled ... drum roll, please ...

2011-12-21T13:41:00.003-05:00

TODAY IS THE DAY!

Psalm 118:24

'This is the day that the Lord has made.

We will rejoice and be glad in it.'

The process began several weeks ago and concluded with the receipt of today's mail from Road ID. If you recall, the annual mantra search is not taken lightly here on Shady Maple Lane (The 2012 Suggestion Box). My personal experience, along with research by numerous experts on both running and goal achievement, makes this a "must do" annual activity. I am now ready to take on 2012!

So, you might be wondering, what is the significance to this selected inspiration shown above? Glad you asked :) There are really two aspects to next year's mantra that I will draw from to push me through the daily obstacles and stay the course. Each was revealed independently over the last few weeks, yet collectively they truly compliment the overall mindset that I take into the new year.

First, recent updates from our good buddy Chris have not been encouraging. Our friend was diagnosed with cancer back in early ’11 and has been a fighter ever since (for more: Vapor Called Life). Make that a fighter with more grace and peace than you’ve ever seen or imagined possible. Lately it has been tough. Still fighting, but thoughts of just how frail and delicate life can be seem to be always present.

Of course, we've all heard the pep talks ..... “you just never know what tomorrow holds” or “we're all just one lab test away from facing our own life battle” or “tomorrow is never promised” or “the grass withers and the flowers fade”..... But I guess it sometimes takes seeing this truth work itself out through a personal relationship to really wake us to the reality of these talks. Chris’ determination to make each day count in the life of his friends and family has burdened me with a greater responsibility and desire to do the same.

The affirmation to this thought came by way of praise and worship time during a recent service at ROCC. The song was Lincoln Brewster’s ’Today is the day’. Based on Psalm 118:24 and a reminder that not only are we called to make the most of each day, but to do so with a glad heart and with a joy that He has provided. His creation extends past the world around us and into this very day. I also thought it was a great transition from 2011’s verse regarding 'shouts of laughter and songs of joy!' (Psalm 116:2)

Well, there it is. The reminder that will motivate my physical endeavors and spiritual journey for the next 365. The daily reflection that will bring Chris to mind while my strength allows for what his does not. The short phrase that will hopefully lead to kinder words, disciplined training, greater joy, purpose in the passion, and finishing strong, in whatever it might be that I am taking on. It’s not complicated and it’s not especially deep, philosophically speaking. That’s the beauty of a good mantra; simple yet effective. Find yours and try it out on the new year. Just remember that today is the day!

Simon Peter ...... out!

2011-12-14T22:18:00.001-05:00

And so we’ve come to the end of another great small group study. For the past 11 weeks we have moved through the 1st and 2nd Epistles of Peter, concluding with the final verses this past week. Thank you all for your commitment to our discipleship time and, as always, the wonderful fellowship and discussion. I know that I have learned a great deal and am especially more aware of what these two books tell us and what great reading / inspiration Peter’s letters provide.

As we closed out the second letter, I was reminded of what an intentional writer Peter was. How he carried the theme of ‘doctrine with application’ throughout both letters. If you think through these eleven weeks, you’ll recall how he reminded us first of the reason for our faith; the glorious salvation found through Jesus Christ. He followed that with the first “therefore” and into what we should do to live out that salvation. Instruction that is as applicable today as it was to the scattered and persecuted believers of 1st Century Asia Minor.

The conclusion of his first letter, and the introduction to the second, continues with encouragement on growing our faith through both the relational and cognitive aspects of life in Christ. In other words, Peter thought it critical that we grow in both knowing Him AND knowing more about Him! To do this we are to use our gifts, be productive in our testimony and continue to remind one another of our purpose.

Finally, Peter concludes with doctrine regarding the return of Christ and the evil of false teachers. We are to remain alert, sober and in the Word. Again, every bit as useful today as it was then. In his final words he brings it back to the relational and the cognitive:

But grow in the grace and knowledge of our Lord and Savior Jesus Christ. To him be glory both now and forever! Amen.

I know I will want to keep the lessons of this study close at hand, and heart. Let’s continue to consider the charge that we build one another up and create a desire to grow in our walk by way of “craving pure spiritual milk.”

See you in February as we begin a study of 1st Samuel.

Sign Up To Stick With It!

2011-12-10T18:59:00.000-05:00

The December issue of Runner’s World, (actually they call it the January edition despite arriving yesterday - never have understood that), is filled with stories, articles, reviews and insight that is all centered around one topic; a great start to 2012. As we are reminded throughout the magazine, a new year is always a great time for runners. We spend a good amount of time considering mileage goals, PR’s, diet fixes, changes to training, reflection on the past year, etc.

In addition to the more tangible elements of running, we’ll often think through our motivation for the new year. In fact, I’ll frequently consider what motivates me to run at all, in any year. For each of us it’s likely a combination of reasons that are just a little bit different from someone else. Runner’s World asked 3,535 readers “What Motivates You?” Their responses were:

Training for a race 30%
Staying healthy 27%
Controlling weight 17%
Relieving stress 15%
Getting outside 5%
Being alone 4%
Running with friends 2%

Personally, I find motivation in most of these. If I had to narrow it down to a top few it would be training for a race and controlling weight. Ultimately those two get me out the door when I really don’t want to go. Of course, the accountability that has been created by way of writing this blog and working with a Run For God group, is right at the top of my list of strong motivators.

Here’s to finding your motivation and having a great plan to hit 2012 in stride!

Run For God - ROCC (Clemmons, NC)

2011-12-07T18:09:00.003-05:00

In less than ten weeks, River Oaks Community Church will kick off the Run For God 5K Challenge. Part Bible study and part 5k training course, this 12 week program is intended to challenge participants to achieve new spiritual, mental and physical goals.

Each Monday evening, beginning on February 13th, we will spend about 30 minutes in a conversational scripture study. The parallels of physical and spiritual endurance will be the theme to our study. Next we will spend 30 minutes on a running related topic of the week. From nutrition, to proper shoes, to injury prevention, to music, to race etiquette, and so on, our student workbooks provide detailed information on each topic. Additionally, the course material will be supplemented with advice from more experienced runners that are volunteering to help you run your first 5k, your next 5k or maybe even your fastest 5k. Finally, the remaining time will be spent on Q&A, individual training plans and fellowship.

The beauty of this study is that we will complete the program in early May and we have already identified a May 12th 5k that we will run together (exciting details to follow soon on this as well). Trust me, you CAN do it! This program was created with beginning runners in mind. We will schedule group runs weekly and you will develop instant friendships with others who will help with accountability to your training plan. If you can find just 3 days a week in which to run / walk 30 minutes, you will make it. And you will do so with a like-minded support group.

For more general information, check out the Run For God website, RunForGod.com. Keep watching for specific details to our ROCC group program. We will have a church-wide communication in early January, as well as more information community-wide. Also, check out the River Oaks website in late December for information on enrollment; ROCC.

So commit now. Make 2012 the year that you take on the 5K Challenge. Make RFG a family activity. Make a buddy join in with you. Make new friendships through an uplifting experience. Whatever you decide to “make” of Run For God, just know that we will collectively search the scriptures for inspiration and we will find joy in the journey. See you in February.

Running Salem Lake (Winston-Salem, NC)

2011-12-03T23:58:00.004-05:00

Technically, the 20 minute drive from Shady Maple Lane to Salem Lake (just a couple of minutes southeast of downtown W-S) does not exactly qualify this route as a Travel Trail. However, this run is just so outstanding that I have to include it. Over the past two years I have spent a majority of my Saturday mornings running some variation of the Salem Lake trail. It is my favorite place to run ...... anywhere!

Salem Lake is managed by the Winston-Salem parks and recreation department. It also benefits from a few volunteer organizations and trail maintenance fundraisers, such as the annual Salem Lake Trail runs (see 30K Run ). The primary route is a 7 mile loop around the lake. The elevation gains are not significant, but it is by no means a flat course. The most drastic hills occur in the first two miles and in the final mile along the paved path back behind the dam and leading to the parking lot.

From main parking lot, most start here running counter clockwise around lake

In addition to the lake loop, a path leads from the dam area on the trail back past Winston-Salem State, the Old Salem Visitor Center and concludes at Marketplace off of Peter's Creek Parkway. This route is just over 4 miles from the lake. Often, I will park at Marketplace and run to the lake. When taking this path and completing a loop at the lake, you can get in a great 15 miler.

There are many things to like about Salem Lake. A nice, wide trail that has recently been smoothed out, yet left natural for most of the path. The seasonal changes that allow for running under the full canopy of summer trees, to running through the leaves in fall, to my favorite season at the lake, the winter path with trees bare and views that are truly inspiring. Finally, it's a great runner's run. Cross country teams routinely practice there on Saturday mornings, as do many running clubs and groups.

Miles are marked throughout

If you live in the Triad, you really are missing out by not running Salem Lake as often as you can. If you ever visit the area, I highly encourage you to plan a run there. The bonus is that I can point you to a nearby Krispy Kreme for which to enjoy a post-run treat!

Salem Lake Loop (Max Elevation 934’ - Min Elevation 782’ : Gain of 435')

View from far end of lake (Linville Road)

Lake in top right, map shows extension through WSSU, Old Salem & Marketplace

Past dam, right goes to 4mile out and back, left goes back to parking lot

Gobble Jogs (and other holiday runs)

2011-11-27T19:02:00.002-05:00

Here’s hoping everyone had a wonderful week of family, food and fun. Here’s also hoping that you took part in what has become an extremely popular, not to mention healthy, way to kick-off your Thanksgiving day; the local Turkey Trot.

On Thursday morning, our crew celebrated what is now 8 consecutive years of waking up much earlier than we should on a holiday morning and making our way over to Marietta square for the Must Ministries Gobble Jog 5k. Between the 5k and the 10k, over 10,000 runners joined in this year. I recall one of the first years when less than a thousand signed up!

Gobble Jog - 11/24/2011

I have always made a point of celebrating holiday mornings with runs. In the past, this was typically a solo training run to mark the day. But with all the races that have popped up in the last 5 - 10 years, I jump at the chance to support a cause, claim a new t-shirt and make the day a little bit more special.

So now it is simply the expectation that we will burn off calories before downing the pumpkin pie in late November. We will also celebrate our freedom with a little pre-fireworks 4th of July Independence run. And we will definitely start the new year off “on the right foot" (again, my attempt at topical humor!), by way of the Running of the Lights New Year’s Eve run. In fact, when the clock strikes midnight on 2011, it will be our 4th annual running / ringing in of the New Year.

Running of the Lights - 1/1/2011

As I thought about this post, it became crystal clear as to the reason that these are my favorite events; FAMILY! They are the few moments that all of us have open calendars and a single purpose. I absolutely love seeing the girls stride across the finish. And it means a lot that they experience, and enjoy, the race scene.

Additionally, I love tradition and habit. In my mind, the family will run these races together for the next forty years. That’s a really cool idea to think about. Sort of takes the edge off of seeing our girls head out on their own in the not so distant future. At least it’s something to shoot for, right?

So, if you haven’t done so yet. Check out the local holiday races for December. If in the Winston area, we would love to see you at Tanglewood Park around 11:30 pm, December 31. Come ring in the New Year and have some really good family time.

And Forget Not All His Benefits (Psalm 103:2)

2011-11-23T18:45:00.004-05:00

Happy Thanksgiving!

'Praise the Lord, O my soul, and forget not all his benefits'
- Psalm 103:2

For those of us that enjoy a life of running and exercise, there is much for which we should give thanks this Thanksgiving Day. Our physical health, which allows us to do what we do, realizing that it is never guaranteed come tomorrow. The desire and discipline to continue lacing up the shoes on a regular basis, even when it would be easier not to. The friendships and social connectivity that brings a deeper dimension to our life through group training, race day events and general "running nut" camaraderie. The clearing of our mind and soul as the miles click by and the stress of daily life is eased. On and on and on......

For those of us that enjoy an active life of Christian discipleship, there is much more for which we should give thanks this Thanksgiving Day. A good place to start is with Psalm 103:2. The psalmist uses the word 'benefits' to refer to divine favors, or blessings, for which God has bestowed upon us as His children. The important idea of this verse is that 'ALL' of His benefits are worthy of our gratitude. That said, I think we often consider only the physical or tangible blessings that we enjoy in this world as His benefits. I believe that it is much more desirable to God that we not forget the spiritual benefits that he has provided: His glorious salvation, the forgiveness of our sins, the state of joy & peace that is possible through a relationship with Christ, His goodness, and our ability to love others through our changed heart. On and on and on.......

Wishing all of you a very appreciative Thanksgiving. May your Turkey Trots and Gobble Jogs buy you a few more slices of pumpkin pie, and may we consider the many benefits and blessings that grace our journey.

A Quick Memory Jogger (2 Peter 1:12-13)

2011-11-20T09:16:00.002-05:00

Ha, get it ...."jogger".... jogger, jogging, running. I know, I am way too easily amused.

Anyway, I just keep thinking back to the first chapter of 2nd Peter from this past Thursday night. There are two verses that weren't really part of our discussion, but they underscore the continued theme that Peter has for his readers; "to stimulate them to wholesome thinking" (2 Peter 3:1). This was primarily done by sharing thoughts that were based on both doctrine and real-life application.

Prior to these two verses, Peter provided a list of attributes that we are to add to faith in order to be productive and effective (A Productive Life). He also writes of our calling and of God's glory and goodness. Then comes what might just be the origin of the phrase "preaching to the choir."

'So I will always remind you of these things, even though you know them and are firmly established in the truth you now have. I think it is right to refresh your memory as long as I live in the tent of this body' (2 Peter 1:12-13)

As we move along this journey together, let's make sure to continually remind one another of God's love and our call to obedience. May we refresh each other's memory of scripture and not take for granted the need for "preaching to the choir!"

The Motivational Mantra Suggestion Box Is Open!

2011-11-16T20:07:00.000-05:00

MANTRA - "a sound, syllable, word, or group of words that are considered capable of creating transformation.”

One of my earliest blog posts, 2011 Mantra, begins with a reference to the defnition of a mantra ...... To a runner, transformation might refer to the change one encounters physically, as when transitioning from a laid out, nice and warm, sound-asleep condition at 5 in the morning, to one that is upright, barely awake and heading out the door within minutes for an early run. Transformation might also be the state of mind that moves one past the pain, the miles ahead or the challenges of extreme weather. Personally, I find the transformational power of the mantra to be that which keeps me focused on a specific, long term goal and reminds me of the why I do what I do.......

Fast forward to today's entry. The 2011 mantra certainly did its job this past year. Accompanying me across 1,300+ training miles and numerous fun events. The rally cry of Make Another Moment resulted in several made moments, and Psalm 126:2 kept my thoughts on 'songs of joy and shouts of laughter!' Now it is time to retire the old and introduce the new. It's time to roll out the 2012 words of motivation and transformation. Why? Well, for starters, Road ID has 20% off everything through the end of the month, (RoadID.com is great product and safety accessory for runners), and more importantly it's never too early to start preparing for great expections of the coming year.

So ........ I need your help! What do you think? Any good suggestions or ideas for a 2012 theme. I really like having a word / phrase of motivation and a special verse to mediatate on throughout the year. Let me know. Remember, there are no bad ideas in brainstorming new mantras!

Thanks in advance, and as background, here are the past mantras.

2004 : “Don’t Give Up, Don’t Ever Give Up” - Jimmy V’
2005 : “They shall run and not grow weary.....” - Isaiah 40:31
2006 : “If not me, then who? If not now, then when?” - DH
2007 : “Running with Horses” (even back then) - Jeremiah 12:5
2008 : “When the Games Over, It All Goes Back in the Box” - Ortberg
2009 : “To give anything less than your best is to sacrifice the gift” - Pre
2010 : “A Mad, Motivated Mission”
2011 : "Make Another Moment" / "Joy & Laughter" - Psalm 126:2

For your further reading pleasure, the following was posted as a mid-year mantra update in July: 2011 Status