Since 2009
THE PRAYFIT DEVOTION
WHATEVER YOU DO
November 15, 2011 Read: Philippians 3
"I press on toward the goal to win the prize for which God has called me heavenward in Christ Jesus." --Philippians 3:14
Marathons by sheer necessity have a way of taking over a city. Streets transform into running lanes; sidewalks into grandstands. And with no cars on the road, signals and signs can be completely ignored. Or so I thought. See, in the days before the race, a friend and avid runner named Juancho Fuentes shook his head as he said to me, "Whatever you do, don't stop." I nodded in obvious agreement, as if I had just been told to keep my elbows off the table.
Well, with Queensboro Bridge about four miles behind me, I did it. Cover your ears Juancho, but I stopped to adjust the wrap around my injury. As I did, both legs simultaneously locked up. Fortunately, I was in the middle of a water station area, where the road was slick, enabling me to shuffle for nearly 100 feet until I could bend my knees.
I winced as I turned the next corner into a business district. And wouldn't you know it, having just survived concrete quicksand, lining the street as far as I could see were the signs: "NO STOPPING ANYTIME." It was too painful for me to enjoy the irony. Visit that avenue today and those signs serve their primary purpose for parked cars and delivery trucks. But for a mile or so, they stood as a constant reminder of the harsh reality that I had to keep moving. If I stopped, I was done.
QUESTION: School getting rough? Keep studying. Unbearable boss? Be thankful for work. Struggling with your weight or failing at the dinner table? The extra mile will be worth your while. Whatever you do, don't stop.
--Jimmy Peña
RUN LONGER BY RUNNING FASTER
Think the only way to become a better distance runner is to run for distance? Think again. While the importance of event-specific training can not be marginalized, there is a growing body of research to suggest that interval training may have value as well.
Scientists at the University of Western Ontario (London) found that subjects who performed 4-6, 30-second sprints three times per week burned twice as much fat as those who jogged for 30-60 minutes at a steady pace. Both groups gained an average of 1% lean mass. But what’s even more interesting is that the endurance markers — time trials in 2000-meter run and VO2 max performance — were similar with both groups.
So while intervals are highly touted for their ability to burn fat, they are also a solid option for decreasing your times on your long runs. Intervals boost your heart's stroke volume, or total blood pumped per beat. That means longer times to fatigue, which is critical for distance runners. So don't feel guilty if you can't make it out for your five-miler today -- 15 minutes worth of high-intensity intervals will provide you with plenty of benefits to take on your next run.
FOREVER ROAD
November 14, 2011 Read: James 1
"Blessed is the man who perseveres under trial, because when he has stood the test, he will receive the crown of life that God has promised to those who love him." --James 1:12
Queensboro Bridge. Halfway through the New York City Marathon is both where this entry was written, and where my race actually began. Nearly two months of ultrasound and countless hours of therapy weren't enough to convalesce my troubled hamstring. And with 12 miles -- or roughly 24,000 steps left to go -- the grand, lofty notion of taking just one more was in question. So I wrote this entry.
In as much time as it took a thousand runners to pass me by, I wrapped my leg in a makeshift tourniquet using stored gauze, and as many white flags as I could find in my heart. If there's one thing this most novice of runners quickly realized on that bridge, was that the next step was as necessary as the eventual stride that would be needed to cross the finish line. So this week, we'll run the Boroughs together. If you recall, in the days before the race I asked God to open the eyes of my heart, and I promised you I'd write down what He showed me. Well, He kept His promise, and I wasn't about to break mine.
Friends, life is simply a bridge. Work, school, money, health...all mere mile markers that remind us that we're in a race. And while we don't compete against one another, I think sometimes the most daunting of life's fights occurs when we're surrounded by fellow runners. Fellow runners who are - by nature - each hamstrung by something, and fighting to turn another corner down Forever Road. Let's remember that each step is worth it if we know Who awaits us in the end. --Jimmy Peña
WORKOUT: RUNNER'S RESOURCES
Some may think that running is simply a matter of putting one foot in front of the other. To others, no performance tip is insignificant. In either case, running is an activity that can be improved upon, provided that you have the proper coaching. Build a stronger stride, better endurance, a leaner physique and a runner's heart by bookmarking some of these trusted resources on the web. Enjoy your runs this week and remember to post your distances to your workout journal on the PrayFit forums.
MarathonRookie.com: Tips for novices looking to enter half- or full-distance marathons
Jeff Galloway.com: Practical training tips from one of the industry's top coaches
Mapmyrun.com: Track your distance runs with this easy-to-use mapping tool
Josh Cox: Christian ultramarathon runner, TV personality, author and believer
THE TOUGH GEAR
December 6, 2010Read: John 16
“I have told you these things, so that in me you may have peace. In this world you will have trouble. But take heart! I have overcome the world.“ –John 16:33
Who am I, Lance Armstrong? Well, as much as I’ve been on the bike, you’d think I was in the Tour de France (Well, minus the necessary aerobic capacity and superior conditioning, of course). But everyday, I jump on the bike and I start pedaling (Wait, did I mention my bike is stationary...and in the garage? Again, not important).
And even though I’m on a practice bike, I can feel that when I switch to the tougher gear, I go further. Change to an easier gear, I go nowhere. Isn’t that the way it is?
I recently read an article by Max Lucado where he cited a passage about the disciples following Jesus onto the boat. First Jesus, then the others. Sure, we all know what happened during the storm, but the getting on board part was also significant. Jesus first, the disciples followed, then came the rough waters.
Isn’t that the way it is? Life in the Tour de Faith means rough years in tough gears. But Heaven, by any other road, is not possible. And since we’d rather be on a tough road with Jesus than on an easy one without Him, I say we keep pedaling.
–J.P.
10-MINUTE WORKOUTS: Low Back and Core
It's a fact that as we age, our lower backs find it more difficult to keep up with our active-living endeavors. Frustratingly, even long bouts of sitting can leave you with an achy back. While some of this is inevitable, we can do our best to stall the aging process in this region with a short, targeted dose of preventative medicine.
By regularly targeting the deep, "core" muscles of your abs (transverse abdominis) and the long muscles of your back (erector spinae), you can strengthen your back to withstand the test(s) of time and bolster your ability to lead a more active lifestyle.
"If you want to work your low back and inner core to help protect and strengthen the muscles that protect your spine, do 10 minutes of Superman (low back work) and planks (core; transverse abdominis)," says Jimmy Pena, MS, CSCS, founder of PrayFit.com.
THE WORKOUT
Superman: Lie on your stomach with your arms overhead (like superman would do) and with your legs straight. Raise your arms up off the ground until you feel tension in your low back, then lower your arms back to the floor. Then raise your legs off the floor, keeping them as straight as possible.
>> Alternate back and forth between your arms and legs for 30-60 seconds.
Plank: Rise up onto your elbows and toes, keeping your body in a straight line. Draw your navel into your spine as tight as possible and with your eyes focused on the floor.
>> Hold plank position for 30-60 seconds.
Each minute go from the superman into the plank without rest in-between until you reach the 10-minute mark.
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