God's time first ...
Proverbs 24:16
" ... for though a righteous man falls seven times, he rises again, but the wicked are brought down by calamity."
This verse reminds me of a saying, "We are not measured by the way we fall, but by the way we get up." The author of the saying is unknown, but is in the failures of life that we learn most. Calamity falls on both the good and the evil. Unlike the wicked we have our Lord there to help us up any time we fall. Like a protective father watching his child ride a bike for the first time without the training wheels, it is the same with our Father in Heaven. We are bound to fall but our Father in heaven helps us persevere and rise again. In running you may hit a "wall;" in your spiritual run you may hit a "wall." Anytime there's a wall set before us, Jesus is there to help us run right through it.
What does that look like in real life? Check out this interview with Ryan Hall, who grew up in nearby Big Bear. Ryan is the fastest American-born marathoner (26.2 miles in 2 hours, 6 minutes, 17 seconds at the 2008 London Marathon) and also holds the American record in the half marathon (13.1 miles in 59 minutes, 43 seconds at the 2007 Houston Amoco Half Marathon). But first and foremost, he is a follower of Jesus Christ.
This week's workout tip: For most of you, consistency is what we've been working on. Distance running is built on that, and in order to get stronger and build in endurance, you have to be consistent with your training. Don't expect results if all you're doing is the "weekend warrior" workout, and you do nothing during the week. You'll be able to finish the race, but you will not experience the benefits of consistent workouts: better stamina and strength, an improved cardiovascular system, your clothes fitting better (or in some cases, you may need to get a smaller size), less extreme reactions to stress, a more relaxed outlook on life in general, an overall more healthier you.
Hmmm ... sounds almost like the benefits you'd get when you give yourself to consistent Bible study, worship, prayer, and fasting when needed ... I mean, if you just do those things only on Sundays (and really, who does fast on a Sunday?), how can you expect to grow and mature spiritually, and serve God effectively and with meaningful and lasting impact in the world around you? Answer: You really can't.
Anyway, the key is consistency. If you haven't worked on it yet, start doing so now, because from weeks 6 to race weekend, the workouts start ramping up.
Again, I suggest, especially for you beginners, a Monday, Wednesday, Saturday, Sunday routine.
Workouts 1 and 2
Beginners
Monday and Wednesday ... if you missed Monday, then go Tuesday and Thursday
Start with a brisk 5-minute warm-up walk. Then alternate 2 minutes of jogging and 2 minutes of walking for 20 minutes. Follow that with a 5-minute cool-down walk.
Total workout is 30 minutes. Make sure you stretch and do your core exercises after each workout.
Intermediate and advanced
Stick to what's been working for you, but don't over do it ... pick one, just one, workout during the week and try this: After 10 minutes of really easy running, go for 40 minutes,running semi-hard for 2 minutes, then slowing down to recover for 2 minutes... repeat that for 40 minutes, then follow with a 5-10 minute cool down of really easy running.
Make sure you stretch and do your core exercises after each workout.
Workout 3
The Saturday group workout at Mountain Gate Park.
Workout 4
Use Sunday to do an "active rest" workout. That is, go out for about 20 minutes of brisk walking. This will help wash out some of the lactic acid from your muscles as well as help you add more training volume in an easy workout.
Make sure you stretch and do your core exercises after each workout.
Still plenty of time to invite family and friends to join us, 7 a.m. every Saturday at Mountain Gate Park in Corona!
Sunday, August 29, 2010
Thursday, August 26, 2010
Week 3: It's Hot!
Like, tell us something we don't know, right?
Anyway, praying you all are keeping cool, and getting some work in despite the heat. For most you who are beginners, if you were out getting a run/walk in, I'm going to guess it was more challenging than anything you've done in a while. That's OK. Overcoming challenges such as the weather is one of the things you learn in distance running/walking. You learn to adjust to the elements accordingly.
Some tips on hot weather running:
Anyway, praying you all are keeping cool, and getting some work in despite the heat. For most you who are beginners, if you were out getting a run/walk in, I'm going to guess it was more challenging than anything you've done in a while. That's OK. Overcoming challenges such as the weather is one of the things you learn in distance running/walking. You learn to adjust to the elements accordingly.
Some tips on hot weather running:
- Get your workout in either early in the morning or after sunset.
- Hydrate BEFORE you workout. It's best to hydrate with water throughout the day, so that when it's time to workout, you'll be ready to handle the heat.
- Do out-and-back routes: if you are a beginner, that would be 15 minutes out and 15 minutes back.
- You don't really need to bring water with you if you are going 30 minutes. If you are going up to an hour, bring a bottle with you. (It might be awkward, but it's well worth it the 20 ounces of prevention -- trust me on this).
- If you are running/walking for more than an hour and up to 90 minutes, bring a sports drink (Gatorade, PowerAde) instead of water to replace salts and other minerals you sweat out.
- Most important -- go slower than normal, even if you feel good during the workout.
Pretty much all of you are at about the 30-minute range in your workouts right now, and for a 5K, unless you have sights on winning your age group (and you've been training consistently for the last three to six months with your longest run at least 6 miles or an hour) you won't need to run/walk longer than an hour at the most.
All that to say is if you missed your workouts this week because it was too hot for you, no worries.
It's supposed to be cooler this weekend.
This weekend's routes are posted on MapMyRun.com, a really cool website; check it out, and map your own routes from your doorstep. It's free to register, but if you become a paid member, you get to skip the ads.
Click on the links below for the specific routes this weekend:
- Run For God Challenge -- 1.23 miles This is for those of you who are just joining us, or who missed last weekend's workout.
- Run For God Challenge -- 1.39 miles This is for those of you who have been training fairly consistently on your own, and were with us last week. It's a shady loop coming back to the park.
- Run For God Challenge -- 2.31 miles This is for the advanced runners.
Don't forget to bring your beach towel or yoga mat on Saturday!
See you at 7 a.m. at Mountain Gate Park, Corona, lower parking lot.
Monday, August 23, 2010
Week 3, and workouts 1, 2 and 3 ...
God's time first:
Just like what Paul was trying to remind the Galatians, the truth of doesn't change or evolve into something else. Sound training practices are sound training practices because they work and are backed up by the results of strong performances.
And in the context of Galatians 5:7, the truth is the truth because it's true, and backed up by the results recorded in Scripture: by grace we are saved, and this not of ourselves so that no one may boast, but by the finished work of Jesus Christ.
The application?
In running, rely on your coach's training experience, based on his years of working with other runners as well as his own personal running successes (and failures).
In life, rely on God's Word.
Still plenty of time to invite family and friends to join us, 7 a.m. every Saturday at Mountain Gate Park in Corona!
The week's workouts -- Monday, Wednesday, Thursday (if possible) and Saturday ... yes, I switched up the days a little bit:
Beginners (those just starting out)
The three workouts are the same. What we're working on this week and the next is getting your body moving consistently, and used to routine of working out. Some of you may be sore, some of you may not be. In either case, follow as best you can the following workout, and try not to do more -- that will just open the door to injury if you push too much too soon.
Start with a brisk 5-minute warm-up walk. Then alternate 2 minutes of jogging and 2 minutes of walking for 20 minutes. Follow that with a 5-minute cool-down walk. Total workout is 30 minutes.
Intermediate and advanced (you've trained consistently for the last three to six months, and your longest run is at least 6 miles or a hour's worth of running)
Your first and second workouts are the same of what you've normally been doing.
Your third workout: After 10 minutes of really easy running, go for 40 minutes, running semi-hard for 2 minutes, then slowing down to recover for 2 minutes ... repeat that for 40 minutes, then follow with a 5-10 minute cool down of really easy running.
One more on God and running:
Questions, comments? Leave 'em in the space below ...
Galatians 5:7
You were running a good race. Who cut in on you and kept you from obeying the truth? (NIV)
You ran well. Who hindered you from obeying the truth? (NKJV)One thing I've learned from running and coaching runners and walkers: There's a lot of information out there. Some of it is sound, based on research, science and just years and years of training and seeing positive results in the form of improvements in training, and, ultimately, in races themselves, proving ground of a lot of training principles. And there also is a lot of misinformation out there, too, much of it based on "well, I heard it from someone," "someone told me they read it in a magazine," or, my favorite red flag, "I read it on the Internet."
Just like what Paul was trying to remind the Galatians, the truth of doesn't change or evolve into something else. Sound training practices are sound training practices because they work and are backed up by the results of strong performances.
And in the context of Galatians 5:7, the truth is the truth because it's true, and backed up by the results recorded in Scripture: by grace we are saved, and this not of ourselves so that no one may boast, but by the finished work of Jesus Christ.
The application?
In running, rely on your coach's training experience, based on his years of working with other runners as well as his own personal running successes (and failures).
In life, rely on God's Word.
Still plenty of time to invite family and friends to join us, 7 a.m. every Saturday at Mountain Gate Park in Corona!
The week's workouts -- Monday, Wednesday, Thursday (if possible) and Saturday ... yes, I switched up the days a little bit:
Beginners (those just starting out)
The three workouts are the same. What we're working on this week and the next is getting your body moving consistently, and used to routine of working out. Some of you may be sore, some of you may not be. In either case, follow as best you can the following workout, and try not to do more -- that will just open the door to injury if you push too much too soon.
Start with a brisk 5-minute warm-up walk. Then alternate 2 minutes of jogging and 2 minutes of walking for 20 minutes. Follow that with a 5-minute cool-down walk. Total workout is 30 minutes.
Intermediate and advanced (you've trained consistently for the last three to six months, and your longest run is at least 6 miles or a hour's worth of running)
Your first and second workouts are the same of what you've normally been doing.
Your third workout: After 10 minutes of really easy running, go for 40 minutes, running semi-hard for 2 minutes, then slowing down to recover for 2 minutes ... repeat that for 40 minutes, then follow with a 5-10 minute cool down of really easy running.
One more on God and running:
Questions, comments? Leave 'em in the space below ...
Wednesday, August 18, 2010
Week 2, Workouts 2, 3 and 4
Hey everyone!
Just want you all to dig a little deeper into this week's first devotional verse:
1 Corinthians 9:24
"Do you know that in a race all the runners run, but only one gets the prize? Run in such a way as to get the prize."
Sounds pretty exclusive, doesn't it? I mean, what if we all train just as hard as everyone else, but only one gets the winner's prize. Why did Paul say "run in such a way as to get the prize"?
The answer is in the subsequent verses, 25, 26 and 27:
"Everyone who competes in the games goes into strict training. They do it to get a crown that will not last; but we do it to get a crown that will last forever. Therefore I do not run like a man running aimlessly; I do not fight like a man beating the air. No, I beat my body and make it my slave so that after I have preached to others, I myself will not be disqualified for the prize."
The prize for us who follow Jesus is everlasting. Not only that, all who train hard (that is, live a life that glorifies the One who saved us by obeying His commands) all win in the end! Our training, whether it be for a 5K race or longer -- or more important, training to live a life that glorifies God -- is not without purpose. It has a definite goal that will be attained when all is said and done. It's not easy -- it takes discipline. And that is the root of the word disciple ... and if we consider ourselves disciples of Jesus, training hard and consistently and with discipline is a way of life, not just something we do to get in shape or to prepare for a one-time race.
Workout 2, 3 and 4 (which is the Saturday group workout) are similar as workout 1 for those of you who are just starting out:
Start with a brisk 5-minute warm-up walk. Then alternate 90 seconds of jogging and 2 minutes of walking for 20 minutes. Follow that with a 5-minute cool-down walk.
Total Workout = 30 Minutes
Ideally, your week should look like this:
Saturday (group workout)
Sunday, Workout 1
Tuesday, Workout 2
Thursday, Workout 3
The every other day gives your muscles, which in most cases are not quite used to this, a chance to recover, heal and get stronger for the next workout. And, in distance running, each workout builds on the workout before it. The effect is cumulative; the more consistently you train, the stronger your body gets, and the more distance work it can handle.
For those of you who are intermediate to advanced (that is, you've trained consistently for the last three to six months, and your longest run is at least 6 miles or a hour's worth of running), keep to what you've been doing so far.
One more thing: We're still open for more people to join, so please, please, please spread the word.
We meet every Saturday at 7 a.m. at Mountain Gate Park in Corona, in the lower parking lot (the one immediately behind the Albertsons shopping center). The official address is 3100 South Main Street.
Just want you all to dig a little deeper into this week's first devotional verse:
1 Corinthians 9:24
"Do you know that in a race all the runners run, but only one gets the prize? Run in such a way as to get the prize."
Sounds pretty exclusive, doesn't it? I mean, what if we all train just as hard as everyone else, but only one gets the winner's prize. Why did Paul say "run in such a way as to get the prize"?
The answer is in the subsequent verses, 25, 26 and 27:
"Everyone who competes in the games goes into strict training. They do it to get a crown that will not last; but we do it to get a crown that will last forever. Therefore I do not run like a man running aimlessly; I do not fight like a man beating the air. No, I beat my body and make it my slave so that after I have preached to others, I myself will not be disqualified for the prize."
The prize for us who follow Jesus is everlasting. Not only that, all who train hard (that is, live a life that glorifies the One who saved us by obeying His commands) all win in the end! Our training, whether it be for a 5K race or longer -- or more important, training to live a life that glorifies God -- is not without purpose. It has a definite goal that will be attained when all is said and done. It's not easy -- it takes discipline. And that is the root of the word disciple ... and if we consider ourselves disciples of Jesus, training hard and consistently and with discipline is a way of life, not just something we do to get in shape or to prepare for a one-time race.
Workout 2, 3 and 4 (which is the Saturday group workout) are similar as workout 1 for those of you who are just starting out:
Start with a brisk 5-minute warm-up walk. Then alternate 90 seconds of jogging and 2 minutes of walking for 20 minutes. Follow that with a 5-minute cool-down walk.
Total Workout = 30 Minutes
Ideally, your week should look like this:
Saturday (group workout)
Sunday, Workout 1
Tuesday, Workout 2
Thursday, Workout 3
The every other day gives your muscles, which in most cases are not quite used to this, a chance to recover, heal and get stronger for the next workout. And, in distance running, each workout builds on the workout before it. The effect is cumulative; the more consistently you train, the stronger your body gets, and the more distance work it can handle.
For those of you who are intermediate to advanced (that is, you've trained consistently for the last three to six months, and your longest run is at least 6 miles or a hour's worth of running), keep to what you've been doing so far.
One more thing: We're still open for more people to join, so please, please, please spread the word.
We meet every Saturday at 7 a.m. at Mountain Gate Park in Corona, in the lower parking lot (the one immediately behind the Albertsons shopping center). The official address is 3100 South Main Street.
Monday, August 16, 2010
Week 2: Workout 1
Meditation verse
1 Corinthians 9:24 "Do you know that in a race all the runners run, but only one gets the prize? Run in such a way as to get the prize."
Workout 1 -- Start with a brisk 5-minute warm-up walk. Then alternate 90 seconds of jogging and 2 minutes of walking for 20 minutes. Follow that with a 5-minute cool-down walk.
Total Workout = 30 Minutes
A healthy easy Recipe from Elie Krieger (www.foodnetwork.com)
Pork Tenderloin with Seasoned Rub
1 Corinthians 9:24 "Do you know that in a race all the runners run, but only one gets the prize? Run in such a way as to get the prize."
Workout 1 -- Start with a brisk 5-minute warm-up walk. Then alternate 90 seconds of jogging and 2 minutes of walking for 20 minutes. Follow that with a 5-minute cool-down walk.
Total Workout = 30 Minutes
A healthy easy Recipe from Elie Krieger (www.foodnetwork.com)
Pork Tenderloin with Seasoned Rub
Ingredients
- 1 teaspoon garlic powder
- 1 teaspoon dried oregano
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1 teaspoon dried thyme
- Salt
- 1 1/4 pounds pork tenderloin
- 1 tablespoon olive oil
- 1 teaspoon minced garlic
Directions
Preheat the oven to 450 degrees F.
In separate bowl mix dry ingredients such as garlic powder, oregano, cumin, coriander, thyme and salt. Stir mixture with a fork until all the ingredients are well combined and they form a seasoning. This will be used as a rub to ensure the pork is well seasoned throughout. Sprinkle the rub over the tenderloin with a dry hand, then rub the pork with the seasoning over both sides of the meat, pressing gently so the seasoning adheres well to the tenderloin.
In a large skillet over medium-high heat, add the olive oil and heat. Add the minced garlic and saute, stirring, for 1 minute. Put tenderloin in the pan and cook for about 10 minutes, searing each side using tongs to turn the meat. Transfer meat to a roasting pan and bake for 20 minutes. Slice and serve.
Week 2: Running the Race Before Us
"Therefore we also, since we are surrounded by so great a cloud of witnesses, let us lay aside every weight, and the sin which so easily ensnares us, and let us run with endurance the race set before us." - Hebrews 12:1 (NKJV)
Most of us made New Year's Resolutions 2010 to lose weight, to be healthy. It's almost September and how many of us have frequented restaurants more than the gym that we happily enrolled in at the beginning of the year. In a world we're are pupils are drenched with the need to look a certain way or weigh a certain amount it's a Spiritual physique that we should be worried about. In Hebrews 12:1 there is weight we have to lose and sin that is ensnaring our physique. My question is what weight are you now laying aside? On the bright side in the beginning of the verse we see that we are surrounded by a cloud of witnesses (other Christians) to pull us through those things that are weighing us down and ensnaring us. There is a race set before us, how well are you running?
Most of us made New Year's Resolutions 2010 to lose weight, to be healthy. It's almost September and how many of us have frequented restaurants more than the gym that we happily enrolled in at the beginning of the year. In a world we're are pupils are drenched with the need to look a certain way or weigh a certain amount it's a Spiritual physique that we should be worried about. In Hebrews 12:1 there is weight we have to lose and sin that is ensnaring our physique. My question is what weight are you now laying aside? On the bright side in the beginning of the verse we see that we are surrounded by a cloud of witnesses (other Christians) to pull us through those things that are weighing us down and ensnaring us. There is a race set before us, how well are you running?
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