Sermon (video): The Believer's Greatest Secret Weapon (Matthew 6:5-8)

The first century Christians and church knew what it was like to experience the power of God working through them to push back the darkness and increase the Kingdom. Yet, Christians and churches in America know little of that power. Is it sheer coincidence that those early believers prayed often and our prayer meetings are so poorly attended?

This sermon will encourage you to make prayer a greater priority in your Christian walk. Click here to view the sermon.

Reflections on my 5K Race for New Beginnings

Nearing the finish line!

This was a great race. I had done a lot of hill runs and hill sprints to prepare for it because there was virtually no flat surface. It was ALL hills.

I lined up in the back of the pack with Kim and Joseph. The horn to start the race caught us by surprise. It took about 10 seconds or so to actually cross the start line after the race began. I encouraged Kim and Joseph to take it easy and then started to pass some people. I came up along Zach and Sean, let them know the pace they were running was fine and encouraged them to maintain that pace for about a half mile and then run at whatever speed they desired.

After a couple of blocks, the route began a downhill slope that lasted for about a third of a mile. I picked up the pace and began passing more people. When I came alongside some of our 'Run for God' team members, I said, "Think Dairy Queen Blizzard." (I told them beforehand that if they crossed the finish line before their pastor, I would buy them a Blizzard.)



Previously, I had tried to figure out what my max heart rate was. I sprinted up a hill a couple of times during my training phase and got it to 180bpm. However, a half mile into the race, my monitor read 186bpm! (I actually saw it get to 192bpm at the finish line!) I was a little winded but felt like I could keep up the pace. I began passing a few more people.

The second part of the race really got hilly. At one point, I was feeling fried and wanted to stop and walk for a moment but I just couldn't get myself to do it. It was only 3.1 miles and by the time I was experiencing that feeling, I was within 3/4 miles of the finish line.

I had intended to sprint the last 1/4 mile to the finish line but didn't have it in me. I crossed with a time of 24' 40" with an average pace of 7:57/mile.

Here are a few of my stats:

• Mile 1     -     7'39" pace     -     187bpm ave. heart rate
• Mile 2     -     7'53" pace     -     181bpm ave. heart rate
• Mile 3     -     8'33" pace     -     189bpm ave. heart rate
• My max heart rate was 192bpm at the end of the race.
• I placed 18th overall with 160 runners. (click here for printout.)
• I placed 2nd in my group (males / 40-44) with 12 runners. (click here for printout.)
• Pictures from the race can be accessed here.

Kim's foot after the race. It wasn't as bad as it looks.

After crossing the Finish Line, I cheered for my boys and wife as they crossed the line. I was so proud of them! Hopefully, this will be the beginning of a lifelong running habit for them.

Zach placed 2nd and Sean placed 3rd in the boys / age 10-14 category. Joseph placed 1st in the boys / age 5-9 category. Kim was the only one who didn't place in her age/gender category. She's been so busy with work and family that she hadn't been able to adequately train. This picture of her foot immediately following the race also shows that she gave it everything she had. I'm proud of her!

A little motivation as we raced up the last hill
and turned to sprint the last 1/4 mile to the finish line.

5K Race for New Beginnings Strategy / Goals

Tomorrow, I will run in my 4th 5K race. Yet, in some ways, it will be much more exciting than any of my previous races. Why?

• Because my wife and three sons will join me in the race. I can't wait to cheer for them as they cross the finish line! (Of course, my last statement assumes that I will cross the finish line before they do. Given the pain in my left calf, that may be a faulty assumption.)
   
• Because I will be joined by a group of men and women from First Baptist Church that I have been able to coach and train for the past 11 weeks. We'll all be wearing red 'Run for God' shirts.

Race Goals

• Acceptable goal time: It is a VERY hilly route (more so than any of my previous races). Also, as I've already mentioned, the lower part of my left calf is hurting. It very well could create a major problem during the race. But, that being said, I believe that an acceptable goal should be to cross the finish line in less than 30 minutes.
   
• Challenging goal time: Less than 27 minutes.
   
• Ultimate goal time: Less than 24:21 minutes (my previous best 5K time on a reasonably flat course).

 
Race Strategy
 

I've successful shed a few pounds this past week. I'll eat lite tonight and make sure that what I consume is carb-laden. Tomorrow morning, I'll probably eat a bagel or banana around 6am. I'll also consume Gatorade to hydrate and get my carb level up.

I'll be at the registration desk around 7am to get my race tag, shirt and other items. At around 7:45, I plan to jog a half mile to a mile before the race (8:00am) to elevate my heart rate. If my calf is bothering me, I may cut this pre-run short.
 
I'll start the race with my family. I plan to run the first couple of blocks with them to set their pace. After encouraging them to maintain that pace until they hit the first half-mile mark (at which point they can pick up the pace if they want), I will pick up my own pace.
 
The first 1/3 mile is tricky because it's downhill. I'll be tempted to start the race much faster than I should so I'll monitor my speed on my watch and try to maintain a 7:30/mile pace on that stretch.
 
Once my heart rate elevates to 170bpm or so, I'll pick up the pace. That should take place coming uphill on the brick road (S. Brooksville Ave.). From that point, I'll try not to trash my race by going too quickly up the hills. (My max heart rate is around 180-185. I've hit 180 sprinting up hills recently.) I'll also focus on letting gravity take over and picking up the pace coming down the hills.
 
I've never grabbed a cup of Gatorade (or whatever they've got in those cups at the "water" stations) and don't plan to tomorrow. I've run more than 9 miles without hydration before. I don't plan to wimp out and drink during a much shorter 3.1 mile race. It will only cost me seconds on the clock. On top of that, whenever I've tried to drink while running ... well, more of it gets on my face than in my mouth.
 
After running up the hill on North Avenue and Sunset Drive, I plan to cruise down Moline Street and up Florida Avenue and let my heart rate come down a little. Then, once I hit Howell Ave as the course empties out in front of First Baptist Church, I plan to sprint the rest of the way to the finish line (about 1/4 mile).
 
Afterwards, I'll hydrate and wait for my family at the finish line. There won't be anyone cheering as loudly as me when Kim, Zach, Sean and Joseph cross the line!