The Joy of Running

God is Faithful

Faithful: God is totally steadfast to what he has spoken. He is always true to his promises because he does not change and he does not lie.

How can I thank you enough that you are so faithful? You are totally steadfast to what you have spoken. Your word and promises are always true because you do not change.

Thanks to Jill for her illustrations.

Improve Your Runs this Spring

How can you mix it up this spring and improve your running? I’m trying to decide between one, or several, of these 5 suggestions from active.com.

1. Run more.
The article explains, “The more you run, the more efficiently you run, and the more efficiently you run, the faster you race. Set a short-term goal to become a higher-mileage runner…[but] Take your time, increasing your mileage by no more than 10 percent per week.” This is the time to add mileage while it’s cool because in the summer, it’ll be more challenging.

2. Get serious about cross-training.
This was a good reminder to get back into the spin/cycling classes I’ve neglected over the past month! “By incorporating cross-training into your routine, you can get the same stimulus for cardiovascular development that you would get from logging more miles, but without the additional beating that would come with it.”

3. Start training by heart rate.
I paused during a run this week and checked my pulse for 6 seconds, then multiplied by 10 and my heart rate was 190. That’s a little too high for my age! When I read this in the article, I realized I need to slow myself down, especially on hills or in the heat. “Research has shown that runners perform best when they do 80 percent of their training at low intensity, 10 percent at moderate intensity, and 10 percent a high intensity. The average runner actually does about 45 percent of his or her training at low intensity, 50 percent at moderate intensity, and 5 percent at high intensity. The average runner, in other words, needs to be held back in training…” Determine your target heart rate here.

4. Speed up.
Adding sprints and tempo runs into your routine is also a great way to improve your running. “Each week, do roughly 10 percent of your training at the equivalent of your 10K race pace and faster. So, for example, if you normally run 30 miles per week, be sure that three of those miles are fast.”

5. Get serious about recovery.
Recovery is essential for better and improved running. So be sure to use recovery drinks, fuel supplements, ice baths, massages, foam rollers and other techniques to keep your muscles ready to perform.

God is Long-Suffering

Long-suffering: God chooses to put up with humankind. His just anger is slow to be kindled against those who fail to listen to his warning or to obey his instructions.

Thank you, Father, for being long-suffering. In your patience, you have chosen to put up with humanity. You are slow to anger against those who fail to listen and you desire that none should perish.

Thanks to Jill for her illustrations.

Thoughts on a 5k

Active.com recently posted a great article about 5Ks. It’s very basic with some nice perspectives for how long a 5K really is! Read on!

How Long Is A 5K?
By Giselle Domdom• Active.com

How long is a 5K? You’re a new runner and you keep hearing about it. Your friends have encouraged you to sign up for one, but you’re not sure how long a 5K is and if you can do it.

The “K” stands for kilometer. A kilometer is 0.62 of a mile, which makes a 5K race 3.1 miles long or 16368 feet long or 5000 meters long. When you hear about races such as the Carlsbad 5000, Santa Monica 5000 or Reno 5000, you can know that it is a 5K or 3.1-mile distance event.

The 5000 meter is known as a popular track event, particularly in the Olympics. On a standard indoor track (200 meters), you would need to run 25 laps to run a 5K.  On a standard outdoor track (400 meters), 12.5 laps would equal a 5K. Currently, Ethiopian runner Kenenisa Bekele holds both the world and Olympic record for the 5000 meter at 12:37:35 on an outdoor track and 12:49:60 on an indoor track.

In general, 5000 meters refers to track or cross-country events while a 5K refers to road racing events.

A 5K is considered the entry level distance for road racing and is the most beginner friendly choice if you’re looking to break into road racing. With some training, you will be able to complete a 5K without stopping to walk.

The Couch-to-5K® Running Plan is one of the most popular training plans for runners who want to get off the couch and run 3.1 miles after just a couple months.

If you’re looking to run your first 5K, you can simply focus on the distance knowing that you will already be setting a PR (personal record) that day. As you build up to your second or third 5K, you can focus more on time.

So how long is a 5K? It would be like:

• Running across a football field (91.44 meters long) 54.68 times
• Running around all four bases of a regulation baseball diamond (360 feet to round the bases) 45.47 times
• Running the length of an NBA-regulation basketball court (94 feet long) 174.13 times
• Running a little less than a fourth of the length of Manhattan (13.4 miles long)

A 5K is long enough to challenge you, but not so far that you’ll become discouraged. At 3.1 miles, a 5K is a very doable running distance.

Bread, Not Cake

God is Mercy

Merciful: God is actively compassionate. It is an expression of his goodness confronting human misery and guilt.

Dear heavenly Father, I am so thankful that you are merciful. Your active compassion and mercy is an expression of your goodness. You reach out to me in my misery and guilt and offer hope and healing. Thank you.

Thanks to Jill for her illustrations.