Tag Archives: Running

4 Ideal Speed Workouts for New Runners

“Speed, I am speed” – Lightning McQueen

1. STRIDES

4–6 x 20 seconds, focus on getting the legs moving a little faster than normal and work on your form

2. FARTLEK

The term means ‘speed play’ in Swedish and is consists of high-energy bursts of running followed by recovery.

Sprint 20 seconds at 80–90% of your highest capacity, followed by running 20 seconds at a slow pace. As you progress start increasing the times to 30 seconds fast and 30 recovery and work your way up to 1-minute for each before going back down.

3. INTERVALS

This workout is one that could be done on a track and will help you get used to longer bursts of speed with a bit less recovery.

Start running on the track and run fast on the straight away and slow on the curves. If you are running on a trail or street, do these in 50 yard intervals.

4. HILL REPEATS

Do this after you have a strong base. The strength that’s gained on hills turns into speed on the flat spots.

Do a 5 – 10 warmup, 6 x 90 seconds moderately hard effort up a moderate grade hill, jog back to the start for recovery between reps and a 5 minute cooldown.

Adapted from an original post on mapmyrun.com:

https://blog.mapmyrun.com/5-ideal-speed-workouts-new-runners/ 

Taming the Flesh and Extending the Mission (My Journey to Physical Fitness)

Disciplining the body is one of the hardest things for people to do, especially for someone who is going through a life change like a new job, new baby, a financial decision, and any number of life situations.

Yet disciplining our bodies and taming our fleshly desires are a required step in our journey to spiritual maturity and a good physical state of health.

At one point in my life, at around age 36, I started losing my confidence. I felt like I was getting physically weak, I was overweight, and I didn’t feel like anyone would want to ever take me seriously because of the way I looked. This, of course, is partly a lie of the evil one to try and hold me back from the purpose God has for me. But, it was somewhat true. Because of my lack of confidence, I was being held back and I was not being impactful.

I wasn’t being as impactful at work, in my home, in my career or in the mission and purpose to share the Gospel.

We all want to be able to work on our mission to spread the Gospel of Christ with vigor and energy until the day we die. Right?

Therefore do not let sin reign in your mortal body so that you obey its lusts, and do not go on presenting the members of your body to sin as instruments of unrighteousness; but present yourselves to God as those alive from the dead, and your members as instruments of righteousness to God. For sin shall not be master over you, for you are not under law but under grace.
Romans 6:12‭-‬14 NASB
https://bible.com/bible/100/rom.6.12-14.NASB

In our mission to share the Gospel we must often remove the pole from our own eye before helping our neighbor remove the speck from his eye.

If we are struggling to tame our own fleshly desires, how can we help anyone else see a better way?

Guess what, you don’t have to be a pastor, full time preacher or evangelist to preach/teach others. And I don’t want to disqualify myself by allowing my fleshly desires to rule over me.

Though I will stumble Lord, help me not to fall. And if a fall is ever necessary for learning, Lord never let it be so. Let my body be used for your service until the day I meet you face to face.

but I discipline my body and make it my slave, so that, after I have preached to others, I myself will not be disqualified.
1 Corinthians 9:27 NASB
https://bible.com/bible/100/1co.9.27.NASB

In full context this passage relates to sharing the Gospel with others where they are in life, but not partaking in the circumstance that they are in. We must exercise self-control.

I do all things for the sake of the gospel, so that I may become a fellow partaker of it. Do you not know that those who run in a race all run, but only one receives the prize? Run in such a way that you may win. Everyone who competes in the games exercises self-control in all things. They then do it to receive a perishable wreath, but we an imperishable. Therefore I run in such a way, as not without aim; I box in such a way, as not beating the air; but I discipline my body and make it my slave, so that, after I have preached to others, I myself will not be disqualified.
1 Corinthians 9:23‭-‬27 NASB
https://bible.com/bible/100/1co.9.23-27.NASB

For me, exercising self-control first started with my food addictions and stress behavior. Setting goals in the app MyFitnessPal was the best thing for me.

Then I hit a weight loss plateau after losing 30 pounds. Why? Because I was getting about 15% of my calories from sugary foods? (sweet tea)

Then I lost another 10 pounds after cutting out excessive sugar. I try to stay around 50 grams of sugar a day, but most days I am under that around 20 grams.

I felt great about my weight loss at that point. And my self-esteem and confidence were allowing me to be bolder in my sharing of the Gospel. Though I know my boldness should come from my faith and the Holy Spirit working in me, and it does. But a little self-confidence does not hurt. 

Then I hit another plateau. I knew at that point I would have to hit the gym. Which I didn’t want to do. Having to miss my lunch time to change clothes and make my body hurt was not appealing. But then Eric joined my team. Eric runs marathons and hits the weight room. So now I had a partner to teach me.

It was accountability and expert advice on how to train that moved me on to reaching my personal fitness goal.

I started seeing body changes after about a month that motivated me tremendously. Then comes a goal, run a 5K. I hated running. Why would anyone want to run? I’ve hated it since high school.

Check.

Next goal run a half marathon. Check. Run in under 2 hours. Check

But then I set myself another goal. Goals must be achievable but not easy. My new goal was to prove I had abs. I’d never seen them, but I was sure they must exist.

I’m still working at this goal because I’m not satisfied. But I press on. (March 2019 Update: They do exist at about 11% body fat and under, I’m currently at ~10%)

But the ultimate goal is to extend and invigorate the mission I have to share the Gospel for as long as God has me in this flesh tent.

Now what? Well, now I want to help others reach their goals.

In the winter of 2019, I began studying for my NASM Certified Personal Trainer test. And in the spring of 2020, finally after the Covid lockdowns end and allowed the testing centers to open, I am now a Certified NASM Personal Trainer.

And my mission is to help other men, like me, to achieve their fitness goals, to regain their confidence, and begin Taming the Flesh!

Coordinating My First 5K – The Results

There was a measurable level of relief I felt once the horn blew and the runners were on their way.

I walked across the road to look over a tunnel that the runners were running through. And as I watched them run by I literally raised my hands in joy and praise to the Lord.

Not just because of the coming end of this first race and the months of planning. But because of the beautiful day, the wonderful volunteers and the ability we had to show all those runners what it means to put Christ’s love into action.

We shared how the money raised would be used for water purification systems for people we don’t even know. And this water that sustains the body will also be used to share the living water of Christ with those in need.

Jesus answered and said to her, “Everyone who drinks of this water will thirst again; but whoever drinks of the water that I will give him shall never thirst; but the water that I will give him will become in him a well of water springing up to eternal life.”
John 4:13‭-‬14 NASB
https://bible.com/bible/100/jhn.4.13-14.NASB

In true form I’m already thinking about the next event.

We only have a few short years here on the sphere to work on the mission.

Coordinating A 5K Fundraiser – The First Time

Over the last couple of months I’ve been coordinating my first 5k fundraising event. It is in conjunction with my church, First Baptist Rogers, for purchasing water filtration systems for communities and families who need them. We are partnering with Baptist Global Response on their clean water initiative.

What an exciting and nerve-wracking experience.

Getting approval from the city, deciding needed supplies, ordering medals, donations, organizing volunteers, working with the pastors and communications team and my own feeling of inadequacy. Then comes worry about the weather.

I am so ready to get these folks running.

It is now the day before the race and I have my own list of corrections of error. But guess what, its happening!

We have 74 signed up on preregistration and several more asking about late signup. Volunteers are coming through and the weather will be beautiful. Thank you, Lord. What an answer to prayer.

Back in August I had so many doubts that I would be able to navigate the huge packet of required documents needed just to hold an event at the park.

But prayer and faith pushed me on, along with the fear of unmet expectations. My church leaders were putting their trust in me to coordinate this event with the help of the members of my LIFE Group (Sunday School class).

We made it through the city parks and recreation committee approval meeting without a hitch. I had my friend and fellow church member, Rusty, with me for support.

Then we come to the race day support staff planning and resource needs. The planning wasn’t as hard because that’s what I do all day at work in an IT setting. And I have ran in several races. Also several of my LIFE Group members have ran several races. So we have seen it done.

Yet, trying to put on a quality event on a cheap budget in order to raise the max amount of money is difficult. Especially without donors and in the first year of a run.

Queue up the Lord and His connections and we have two donors. One donor, a local business, even emailed me out of the blue with offer of support. Yes, please.

Now today packet pickup is underway. I’ll let you know how the race goes.

You can view our signup page and Facebook page at these links.