What's your thought?

Early this morning I read these encouraging words -

"There is surely a future hope for you, 

and your hope will not be cut off." Proverbs 23:18 

This thought began to marinate in my mind and soul. I have to admit these words of Scripture are most encouraging for all of us. In fact, we might just need to marinate in them for a while to gain their full impact.

This thought made me think. And as I was thinking there emerged a
contemplation on this fine (hot) summer morning. What's your thought? As you begin your run, workout, fitness routine, diet, or remote-control-curls there must be some kind of thinking going on.

May I suggest that a good thought to dwell on at the first of your workout may be the ticket to a great workout. So don't meditate on the heat; sure it's hot big deal stay hydrated. Don't regret the past days of missed running, just do it (trademark infringement implied).  Don't worry about the struggle, stiffness, and soreness that is there and may come.

Remember surely indeed there is a future hope for you!! Your hope will not be cut off because you will finish your course and run your race well. So, What's your thought now?

Today: Warm-up, dynamic stretch, 3.5 miles (it was hot), Core -- 100 crunches, 100 mountain climbers, 4 rotation push ups (total 100), Great sweaty stretch and plenty of 1/2 cut sports drink for hydration. 

Breakthrough Workouts

We all long for breakthroughs in life. An advance in our times, a push with a little more endurance, or even getting a pop in your step. They seem to not happen often so when they come you need to recognize them and use the fuel for encouragement.

These breakthroughs do not just happen. We have to work for them. They actually are heading your way when you get out of bed a little early to get in your run. They creep your way with every core workout. They sneak up on you while you are running intervals. You are your breakthrough and earn every step of it.

Spiritually speaking breakthroughs come through these same daily disciplines. The verses you memorize that give your strength. The prayers you offer the Lord bring you faith. Even the conversations you are able to have with others about the Lord lead you to them.

Breakthroughs erupt out of seemingly no where. Healing, helping, and making a difference for the kingdom of God. Even walking into church you too can see the Lord's power flow through you. Peter and John gave more than a hand out to a lame beggar one day. They gave a breakthrough and he received it.

And he took him by the right hand and lifted him up, 

and immediately his feet and ankle bones received strength.

 So he, leaping up, stood and walked 

and entered the temple with them-

walking, leaping, and praising God. Acts 3:7-8  

Today: 2 miles, sprint hills x15, stair work - push ups and go ups - x10, Core, and stretch. Wow felt like we could have gone further!! 

It's HOT! So hit it early.

The temps are rising around here. The plan is to get out early and beat the heat. Today the heat caught up to us and beat us. It is amazing how quickly your strength can get sapped when the thermometer rises.

We made some adjustments and got a good workout in despite the heat. We still did the same number of sets, we just spread them out. Then we made sure we were pumping plenty of H2O! As we finished up we headed to the shade for a little core and long stretch.

It was in the shade that I was reminded of Psalm 121. This one tends to speak to me on HOT days.

The LORD is your keeper;

The LORD is your shade at your right hand. (5)

The struggles of life can become oppressive like the sun's rays in summer. They can take our energy, focus, and drive. It is a good reminder to us all that The LORD Jehovah is our shade.

Now think for a second about all the benefits of shade. Apply these to the Lord for your life and see if they are not the same. He is our shade readily available. Try to spend a little time in the "shade" today.

Today: 2 miles, dynamic warm-up, easy intervals x 10, stadium stairs x 10, agility ladder adding in 3 new components, core, and stretch -in the shade.

Wake up! Get moving!

Really did not want to go run today. Do you ever have those feelings? It was a long weekend, my body was tired, my mind was worn out, and my attitude was asleep. Trouble was I had an appointment with a few training partners. So up I jumped.

As the sun hit my eyes this morning there was a reminder that the glory of this day belongs to the Lord. Amazing the attitude started to improve. I read in my quick devotion today -

Give unto the LORD the glory due to His name; 

Worship the LORD in the beauty of holiness. Psalm 29:2

The Scriptures bolted me back to the praise of this beautiful day. The glory belongs to Him.

Every day is a good day to remind your self that His glory is His and we are to worship Him! Our choice is to either give all we have or hold back. Let's give him all we have and we will discover that we are the better.

Today: 2 miles, dynamic warm up, flying 20's and 30's x 20 sets, agility ladder drills, core work 20 crunch-20 twist-20 crunch (x2) 20 mountain climber-20 sec high plank-200 mountain climber (x2), Stretch!!!

Adventures in Country Running

I love to run. Those words are a shock to me. Truly, not too long ago my statement would be the opposite. But there is a thrill in every run for me. Especially when my run includes the country roads near my home.

These roads around here are great. You actually have a light traffic, great scenic views, variations of hills for resistance, and the occasional remarkable joys. Those joys include the sweet wild life country roads afford. My eyes have delighted in the small deer, squirrels, rabbit, occasional foxes and coyotes from a distance. I didn't mention the snakes I've seen cause some of you would freak out.

Today was a recovery run of sorts. Just a nice slow run on a road I've been considering turning up. It was great, although the incline was a bit more than I expected. Then the adventures took a great and epic turn. Bark! Bark! Bark!

A couple of old dogs were disturbed from their front porch by me. It wasn't the big dog that bothered me. Actually he seemed friendly almost like he wished to continue my pace. It was his little friend that barked not a sound just bristled and snarled that gave me repentance.

As I turned from their road and returned my vision lost sight of them. Indeed they were behind me. My hope was that they would stop at the property line.  If not I would need a bit of a miracle not to be bit.

Reminds me of walking this adventure of the Christian life. We are directed to take roads not well traveled. Some occasions we run into dangerous challenges.
I am reminded that we have one who not only goes before us but He is also our guard from behind. Thank you Lord for your ability to protect your children.

For you shall not go out with haste,
Nor go by flight;
For the LORD will go before you,
And the God of Israel will be your rear guard. 
Isaiah 52:12

Today: 3.30 miles, small heart attack, and stretch. 

Elimination Station

Do you ever think about stuff that you really don't need? Why do we keep it around? We need to learn to practice elimination, but more on that in a second.

The boys and I were at it again today. Oh yeah, they had the old coach training and working with them. I may have surprised one of them with the fact that I wouldn't quit. They joined me at the appointed time and after I had completed two miles. We had a blast and worked hard today.

As we were finishing up with our stretching in the cool down I asked them if they were going to keep coming. They all agreed so it was time for the "talk". Yes sir, the official "talk" about some of the stuff that you need to eliminate in order to be the athlete you are designed to be.

I'm not sure if they were sold. We talked about eliminating sodas completely from the diet, cutting the Gatorade/Powerade by diluting it with water, watching the sweets, and not just sitting around after workouts.

Good plan for athletes in training. Elimination is also a good plan for Jesus - followers. I bet it wouldn't take long to develop a list of "stuff" we might not need. Like bad attitudes, unhealthy opinions about people, maybe even unforgiveness, and you-take-your-pick of pet sins.

Brothers and sisters, I do not consider myself yet to have taken hold of it. But one thing I do: Forgetting what is behind (that's elimination) and straining toward what is ahead, I press on toward the goal to win the prize for which God has called me heavenward in Christ Jesus. Philippians 3:13-14

Today: 2.66 miles, dynamic stretch, sprint workout: 10 hills straight, 8 hills side, agility ladders, and "easy" intervals - 10 burpee - sprint 10 yds, 10 pushups - sprint 10 yds, 10 squat jumps - sprint 10 yds, 10 mountian climbers (10 sets), Stretch and talked elimination. 

How's your Investments

Several years ago I accepted a challenge. Guys are good at stepping up when we are challenged with something beyond ourselves. A friend suggested that we must find a way to invest ourselves in other people's lives. You know find a way to be a servant.

Hang with me for a short story here that comes full circle. When I accepted that challenge it made sense to teach it to my kids. They took to it well. Serving, caring, even coaching, and mentoring.  I'm proud of them all because they have made a difference in lives in our community.

Coaching comes naturally to them. A couple of years ago one of my sons started, accidentally, training young athletes in speed and agility. He's good at it. Once again this summer he has been training a few. Today he had to work all day. So guess who got to serve?

There is something special about being able to invest in the lives of others. I really do believe it is exactly what Jesus had in mind for us. Because this was what he had in mind for himself. "For even the Son of Man came not to be served but to serve others and to give his life as a ransom for many." Mark 10:45

Let me give you a challenge: find a way to invest in others for their benefit and betterment.

Today: mile warm up, dynamic stretch, stadium stairs (10 sets), agility ladder drills, Crazy core, and stretching (then added another mile for me).