It's Running Season!

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(Practical tips for your next race)

Running season has officially started! Whether you have already completed your first competition of the season, you are a dedicated runner who will soon try to beat a PR, or are somewhere in between, it is wise to stick to certain proven principals [and learn from the mistakes some of us have made] to be well prepared for race day and ensure the only surprise you have is that of beating your goal time.

What follows are rules to remember as it relates to resting, eating, clothing and logistics:

RESTING

1. "The night before the night before” - Do you remember pulling an all-nighter to study for exams in high school or college? Everyone does it because it works! The key to this handy trick lies in adrenaline, which allows the human body to function with little sleep. Getting several hours of sound, continuous sleep two nights before a race is probably the best thing you can do to perform well on race day. The night before you will likely be restless and jittery, especially if it’s your first time in an organized event. You will likely be wondering [even though I am warning you about it right now] if you trained enough, whether your sneakers are laced correctly, or if you’re going to make it on time to the starting line from the parking area. Keep in mind that the adrenaline rush from being at the starting line the morning of will carry you a long way during the race.
2. “Do your longest distance run about two weeks before your event” – If you are participating in a half marathon, for example, remember to do 11 or 12 miles two weeks before the event. Attempting to run a long distance a couple of days before will leave your legs tired, reducing your chances of meeting your goal time, and worse, increasing the likelihood of an injury.

EATING

1. “Don’t try anything new” - Take your own snacks and fuel to the event. Energy gels and hydration blocks of a brand and flavor that you have tried before, as well as citric fruits, peanut butter and jelly sandwiches, and bagels with light cream cheese, are all rich in carbohydrates and protein and suitable for consumption before the race. 
2. “When in doubt, don’t eat it” - ‘Carb up! Have a beer or two! You need to pack in the calories for tomorrow!’ While this sort of street advice may work for the lucky few that appear to be the proud owners of steel-lined stomachs, it simply doesn’t work for many of us. True, it is important to consume carbohydrates-rich foods before race day; but in reality, proper nutrition needs to be a focus of the entire length of your training.
   There are few things more distracting than to feel abdominal pain of any kind during a run. A close friend that was trying to beat his marathon PR at the 2010 Los Angeles marathon ate a piece of pizza off of a street vendor before the race started. He almost dropped off the course completely after slowing down to a walk due to stomach cramps. Pass on the fancy dinner at the seafood restaurant the night before the race, and celebrate beating your time goal instead on the evening after the event. In other words, ensure that the food you ingest for the couple of days before race day is either home-made or from a trusted restaurant, and doesn’t contain anything that could irritate your stomach.
3. “Hydrate!” – This one is self-explanatory. The two or so days before, it pays to drink a bit more water than usual. And during the race, make sure you stop at the stations carrying water and sports drinks.

CLOTHING - The rule of “don’t try anything new” also applies to running shoes and clothing. Remember, the name of the game here is to avoid surprises. So, with that in mind:

1. Break new tennis shoes in; they should be worn at least a couple of times before the day of the event.
2. Wear a t-shirt and socks made of polyester/nylon/spandex, or some type of combination of these materials; otherwise, you may experience the uncomfortable feeling of blisters and scrapes on your body caused by friction with cotton garments.
3. Wear an old sweater or a trash bag over you to keep warm at the start line; you can then throw to the side of the road as soon as you warm up after the start (most race organizers are aware of this and have a plan -usually, they donate the unwanted sweaters; so, don’t worry, you’re not being an irresponsible citizen)
4. Leave your running clothes ready the night before; attach your bib to your shirt, and place the magnetic strip on your shoelaces.

Lastly, map your way to the race and review your registration document so you know where the starting line is. Know where you will park, and where you will meet other runners (particularly for events with a large number of participants).

Keep these rules in mind and your next race experience should go smooth. Have a Happy Running Season!

"A winning effort begins with preparation."
Joe Gibbs, coach of the Washington Redskins, took his team to 10 super bowl games in 12 seasons.

Jairo Ospina

A Just Race

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On Sunday, November 7, 2010, Chilean miner Edison Peña finished the New York City ING Marathon in 5:40:51 hours. Peña, 34, was one of the 33 miners trapped inside the gold and copper mine, located in the Atacama Desert, for 69 days. He managed to run loops of 3 to 6 miles through tunnels 2,000 feet below the surface, wearing sawed-off miner’s boots, in temperatures up to 90 °F. He ran attached to a rock sled to make his training even more difficult. Media services around the world have covered his captivating story. For Peña, participating in the NYC Marathon was more than just a lofty goal. It was more than just a race. He ran for his life; a life that the world did not even know still existed during the first 17 days underground. Like Edison Peña, we are all participating in a race. It is a race for our lives, and it is a race for life. It is also a race of faith.

“Brothers and sisters, I do not consider myself yet to have taken hold of it. But one thing I do: Forgetting what is behind and straining toward what is ahead, I press on toward the goal to win the prize for which God has called me heavenward in Christ Jesus” (NIV: Philippians 3:13-14).

In my previous article, A Just Arbiter, I used this passage in Philippians to talk about the qualities of the race from the perspective of the arbitrating authorities. The winner of the race is determined by the decision of the referees and the race organizers. Let us now take a moment to reflect on the qualities of the race itself; recognizing that our race is not just a race, it is also a just race.

Without Pretentions
Notice the words, “I do not consider myself yet to have taken hold of it.” We should not be conceited about having reached perfection, having completed our race, or having fulfilled all that is expected of us. In previous verses, Paul gives us a list of things he could have been proud of but was not: religion, ethnicity, family name, ancestry, education, job, or morality. He actually considered all these loss, even garbage, compared with the level of perfection – meaning work completeness, growth, mental state, and moral stature – found in Christ.

If we want to run a just race, we should not boast about the success we have not reached. We should not be ostentatious about those things we have not fully acquired; including those we are making payments on. We should not be pompous about the person we have not yet become, or pretend to be someone we are not.

Without Past
One thing I noticed at a recent loop marathon is that as soon as the last group of runners took off, race workers rotated the structure marking the Starting line around and made it into the Finish line. It probably took them less than five minutes. This taught me a great lesson: The starting line is well past gone and only the finish line remains. Once you start your race – and you have – your start is your point of no return. The past is past. If only we could learn this lesson! I have met many people who live in the past. They have not been able to get over their failures, their buried feelings that make them bitter, or their nostalgia for the times gone. Some are even stuck in their previous successes, as if these were anchors instead of oars.

Paul said it this way: “Forgetting what is behind.” If we want to run a just race, we should let go of our previous mistakes and sins. We should not stall at our past fears. We should not feed on our past glories and graces. For a reason, “God's loyal love couldn't have run out, his merciful love couldn't have dried up. They're created new every morning” (Message: Lamentations 3:22-23b).

With Projection
There is a remarkable shift in this list of withs and withouts. Note how the withouts correspond to the mind. The next two withs are actions that will get you moving forward. The lesson is this: Once you fix your attitude you can fix your actions. Some people want to run their races carrying extra weight in the sled of their attitudes. This might be good for training but certainly not for racing. Fixing your mind will let you glide, now it is time to get your propellers and move forward; in other words, stand up and run; stop thinking about and do it. Peña said. “I struggled with myself, I struggled with my own pain, but I made it to the finish line. I want to motivate other people to also find the courage and strength to transcend their own pain.”[1]

If we want to run a just race, we should honor the award set before us – the prize of God’s supreme calling. We should respect the revelation we have received. We should keep those qualities and abilities we have already attained and the character we have already shaped. We should put effort “straining toward what is ahead.”

With Perseverance
Another great lesson of a marathon, there are no shortcuts. You wear a race chip on your shoe so that the arbiters make sure you cross the farthest points of the route. Paul knew this when he wrote, “I press on toward the goal.” The Greek word for goal is scopos, and it literally means a milestone or road-marker, just as in a race. It also means watchman, someone that is making sure you cross the farthest points of your race. And Someone is. In an interview reported by the San Francisco Chronicle, Edison Peña said “I wanted to communicate with God to tell him: ‘This is how much I wanted to live.’ I wanted him an active participant in my own salvation. I wanted to beat the mine desperately; I wanted to show the mine that it would be just tired of me.”[2] You keep that attitude and God will surely listen.

When I was a child, I remember playing the game of finding the scopos on the road during a long trip. The more you could find, the more points you could get to win. Now as an adult, I have learned that the same is true, and accumulating points is the essence of perseverance. If we want to run a just race, we should set up reachable goals and press onto them. Someone once said: “There are no impossible goals, only unable ones.” We should persist to reach our maturity. We should persevere to become who we need to be.

[1] “Chilean miner Edison Pena toughs out NYC Marathon,” San Francisco Chronicle [http://www.sfgate.com/cgi-bin/blogs/hottopics/detail?entry_id=76565] Last accessed November 08, 2010.
[2] Ibid.

Vladimir Lugo

A Just Arbiter

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On July 11, 2010, the 19th FIFA World Cup ended. For the first time since 1930, Spain had gotten through to the finals and became champions. Big-time news circled to millions of fans around the globe instantly, thanks to the miracle of modern television, thought to be by many, a just arbiter.

This year’s event highlighted the poor performance of old time favorite teams like Argentina, Brazil, Germany, Italy, and England; the poor execution of celebrity players like Cristiano Ronaldo, Leonel Messi, Kaka, Thierry Henry, and Fernando “El Niño” Torres; but more importantly, the poor judgment and short-sightedness of the arbitrate. Many joked around saying that the only umpire that performed extraordinarily well was Paul der Krake. His accurate predictions got him the Spanish citizenship, after choosing Spain over the Netherlands in the final match.

Many of you may be wondering why I am writing about soccer on our blog about running. If you have participated in or been a fan of any sport, you will agree with me: nothing more disheartening, discomforting, frustrating, and even infuriating than a rough referee. You know the feeling in the face of unfairness, discrimination, predilection, blindness, prejudice, corruption, and sometimes even bribe. The Bible has a lot to say about injustice and its consequences. Consider for example the following passage in the metaphorical context of a running match:

“Brothers, I do not consider myself yet to have taken hold of it. But one thing I do: Forgetting what is behind and straining toward what is ahead, I press on toward the goal to win the prize for which God has called me heavenward in Christ Jesus” (NIV: Philippians 3:13-14).

A Righteous Prize

You may be familiar with the picture: the runner’s chest straining forward and pressing on to break the finish band. Finishing the race. Winning the prize. You may be thinking, “Well, if you cross the finish line, you are a winner.” Let me tell you, not necessarily. You are only a winner when you have run a fair race and when the race officials accept your performance as valid. In other words, you are only a winner by the authority of the race organizers and its representatives. The match referees have the last word. What does this have to do with justice?

As you probably know, this passage was originally written by Paul the Apostle in the Greek language. The Greek word usually translated as “prize” is brabeion, and literally means the decision of the arbiter or brabeus, also from the Greek. In ancient day, the prize for finishing a race was a crown of olive leaves. This certainly did not have any monetary value since it decayed after several days. It only had symbolic value. The real prize was to be called out from the multitude into the podium by the arbiter. Being singled out as a winner by the referee was the epitome of success. The calling was the righteous prize.

A Righteous Judge

Read the passage again under this new light. Hopefully you can see now its relationship with justice. Justice is made perfect in God. His prize is his calling. His podium is heaven. His measure is running the race of faith. His rule is Christ. To this effect, Paul even says a few verses before:

“I didn't want some petty, inferior brand of righteousness that comes from keeping a list of rules when I could get the robust kind that comes from trusting Christ—God's righteousness” (NIV: Philippians 3:9)

God is a just arbiter. He is not blindsided. He is not nearsighted. He cannot be bribed. He does not overlook your play. He pays attention to your run. He does not need consultation to know what is fair. He is not in need of television replay.

In 2008, FIFA president Sepp Blatter said: “Let it be as it is and let's leave (soccer) with errors. The television companies will have the right to say (the referee) was right or wrong, but still the referee makes the decision — a man, not a machine."^* Human error may be part of your game. Human mistakes have affected your race of faith. Perhaps you have been subject to the injustices of our skewed legal system. You may be living the consequences of bad decisions made by judges, who were convinced by the manipulations of evil attorneys. Or perhaps you have done wrong in the past and you think you deserve what you got. Remember: “God is a righteous judge” (NIV: Psalm 7:11). He is looking over you and he is on your side if only you could trust Him.

A Righteous Runner

God always makes good calls. The most important of his calls: having called you onto the podium to give you your prize. In the world of sports, if the authority calls you the champion, you are. God himself calls you a winner, and if he calls you a winner, you are. It does not matter what other things you may be called by many others. It does not even matter what you call yourself. You have been made righteous in God’s eyes. You are a righteous runner because God has called you so.

It was irrelevant what anybody thought about Spain walking up to the stage. Some did not like it. Some did not care. However, when the FIFA president recognized the new champions and gave them the World Cup, it was captivating. “Come up to the stage!” says God, “and receive your prize.” Trust in God and things will turn in your favor. “The person who believes God, is set right by God—and that's the real life” (The Message: Galatians 3:11).

^[*] FIFA Halts Instant Replay Experiment, CBC Sports [http://www.cbc.ca/sports/soccer/story/2008/03/08/fifa-instant-replay.html] Last accessed September 30, 2010.

Vladimir Lugo

Carpe Diem

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It was a beautiful late spring morning, perfect for running in Southern Cal. I woke up late for a run before going to work; a mile into the route, dawn was peeking through that blue and gray haze of most mornings between May and October.

I started running at a slow pace, slower than marathon pace, in fact. The San Bernardino Mountains were in sight. The black silhouette of the mountains pasted over that hue of the sky appeared as though it had been drawn by an artist with charcoal over a canvas.

Near the end of the first mile, I noticed a row of palm trees behind a park on the left side of the street. Five or six of them towered elegantly on the horizon, each at least 25 feet high, the quintessential background of the L.A. skyline. The broad, lush trees that line up both sides of the street create a canopy that gives continuous shade to several city blocks. No cars were on the road that early morning, so I was able to run undisturbed, interrupted only by the sound of birds chirping while sitting atop the canopy, and the sound of water sprinklers spreading life over the manicured lawns of this quiet neighborhood.

At about the fourth mile, there is a Catholic school, built on brick, with the architectural style of an east-coast university; next to it, there is a small chapel. There are five trees lined up along the front of the school; they resemble Japanese cherry-blossoms. At that time of spring, they are full of small lilac and pink flowers, and the contrast of the colored leaves against the red of the building was worth a photograph. It was close to 6 a.m. by the end of my workout, but both the sun and a waning moon were hanging out up above. The thoughts from those images filled me with joy and peace the rest of the day.

And then, something struck me. You see, my discovery on this particular morning as I neared the end of that familiar route is that I had observed the scenery with such detail. I found myself paying attention, and realized something deeper: I have run, walked, cycled, or driven on this street hundreds of times! Why didn't I notice the canopy of trees or the moon at dawn before?

How many times do we fail to pay attention to the beauty of our familiar, every day surroundings? In our hectic schedules, trying to "live" our busy lives, we get caught up for weeks on end - without paying attention. So often we miss the fact every day is a chance to contemplate creation, regardless of your route, independent of your routine, and especially, if you are in a spiritual rut.

"The LORD has done this, and it is marvelous in our eyes. This is the day the LORD has made; let us rejoice and be glad in it." Psalm 118:23-24 NIV.

It is easy to pay attention to the scenery when one is running through unfamiliar streets, a new trail, or when out and about during a trip. We can make the argument that if the ipod is on, or we have a running buddy, both would surely be a distraction. But after so many instances of running the same streets, one should know all the wonders that lie along the route.

Give yourself a few moments today for your senses to be in the awe of a new day, in the palpable evidence that our divine creator exists. I guarantee you will be amazed at what you discover, and the joy of "seizing the day" would likely last you until the next one.

Jairo Ospina

The Source of Power

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In February 2010, I ran my first marathon. The atmosphere was charged with excitement when over 20,000 runners were taking their lineups. As I waited at the starting line, I could not help but think about the amount of hours invested by runners leading into the event. As I impatiently waited, I was trying to do the math, but I could not concentrate in anything else but the sound of the gun. I did the math later on with a clear head, in case you were wondering. I had been training 120 miles per month, on average, for the four months previous to the race; at 9.5 average minutes per mile, this is equivalent to over 75 hours of running. Assuming all runners had trained at a similar pace and schedule, this number would amount to more than 1.5 million hours, or 62,500 days, or over 170 years of collective preparatory running.

For the past four articles, we have been exploring the concepts of the power and the source. We have established that the power to complete a challenging race like a marathon comes from the small, invisible, and sometimes secret things we do during our training. These include not only logging more miles, but also things like feeding on the right foods and cross-training. The marathoners did certainly fill the headlines of the local newspapers, but no article made any reference to the invisible 170 years of collective running that gave the runners such a power to compete and also filled the air with exhilarating joy, expectation, and hope.

Eat, and eat often
Going into the race, I asked a co-worker who has completed over 200 competitive events for last minute advice. He said, “Eat, and eat often.” Back at the starting line, his words had filled my mind, forcing out my unsuccessful math calculations. I shouted them out in terror to my brother, who was standing close by: “I forgot all of my food! No breakfast. No snacks for the road. Not a thing!”

I had forgotten my source of power. Blame it on my pre-race anxiety, my age and predisposition to forget everything (since everybody seems to blame aging for their forgetfulness), or my lack of experience. I felt prepared to run but not for the lack of food. Deep inside, I knew this was going to bill me later. And later came around mile 18, when my energy level crashed dramatically. I had hit the wall. For the following four miles, I became a beggar, asking for food to all passing runners, spectators, bystander residents, and even the road: perhaps somebody dropped some unfinished cracker. I had never felt so starved in my entire life.

I sometimes hear people complain about going so often to church, prayer meeting, or bible study. If you think that attending church for Easter, Mother’s Day, and Christmas is enough, try running a marathon on that same eating schedule. We need our regular supply of spiritual fuel to get us through. And regular means often; and often means at least daily. When asked by his followers to teach them how to pray, Jesus said: “Give us each day our daily bread” (NIV: Luke 11:3). When tempted to give up, he also reminded us: “Man does not live on bread alone, but on every word that comes from the mouth of God” (NIV: Matthew 4:4). Never forget your spiritual source. “Eat, and eat often” was the key to my weight loss and better health. It could have been the key for better performance in my first marathon, but it is certainly the key for a healthier, stronger, and more lasting race of faith.

Eat your own provisions
Provision came around late mile 22. The event had official water stations throughout the route but no solid food until the last race turnaround. By then I was so desperate, I pushed four energy cookies into my mouth. I filled it up so badly that I could not breathe. Therefore, I could not run. For the first time in the race I had lost my pace. I had started to walk to be able to feed myself as all race pacers went by me, or at least I thought so. This was the part were “often” made sense. I should not had waited this long.

I had relied on somebody else’s source of power. I thought I was going to find the same amount and types of foods during the race based on my experience from the half marathon I ran the previous year. This year, it was a different race and I was not ready. All my brother had to offer me at the starting line was a gel pack. Thank you brother! I appreciate it, but it only got me through the first hour.

Do not depend on others to fill you up, emotionally or otherwise. I have met people that need the constant approval, constant rapport, and constant assent from others to feel in power, feel satisfied or safe, or even feel they are valuable. Your worth does not depend on what others think of you, but on what God thinks of you. Also, do not depend on what the road has to offer. Our walk in life is filled with all kinds of challenges. Do not let broken relationships, parenting a teenager, unemployment or new employment, or changes in your physical condition due to age or disease, dictate your source. “God is [always] a safe place to hide, ready to help when we need him” (TM: Psalm 46:1). Others can pray, but do you pray? Others can teach you, but do you study on your own? Make God your source and make sure you yourself come to him regularly for a constant supply of good, because “whatever is good and perfect comes down to us from God our Father” (NLT: James 1:17).

Eat while you train
By now you are probably wondering: “Did you finish?” My running partner once told me: “Your only goal for the first marathon is to finish.” So I did. I finished stronger than I had started and was able to push myself through the finish line thinking about my next race and racing my brother to the car. My demanding self knows that I could have done better. Reflecting back on my experience, I realized something very critical:

I had not trained in sourcing my power. I did not make it a habit to train while eating, much less to eat while training. Except for my longer runs, when I trained over 18 miles, I carried only water, not fuel. I did not know what was good for my body during training, and you have to train yourself into eating, and eating often, so that it comes naturally when you are competing. Make sure you test different foods (fruits, protein, granola, or whole wheat breads), in different presentations (gels, pills, gummy bears, or bars), during different types of training. A basal metabolic rate of 2,000 calories a day suggests that your body will be able to process 240 to 280 calories per hour during training, depending on intensity and your weight. You have to replenish them every hour for better performance and to guarantee a steady supply of power.¹

It is all about conditioning. Get yourself conditioned on the invisible things of the spirit so that you come through strong when tested. Jesus promised: “Anyone who drinks the water I give will never thirst—not ever. The water I give will be an artesian spring within, gushing fountains of endless life” (TM: John 4:14). John Piper once said:

[God] is energy. He is power. His personality is radiant with infinite energy. He never needs recharging. He never needs a backup system. There is nothing for him to plug into. Everything in the universe plugs into him.²

If we lived plugged into him, we will have access to his inexhaustible source of power.

^NOTES

---

^[1] For an example, see The 10 Biggest Mistakes Endurance Athletes Make, by Hammer Nutrition, Last accessed: June 04, 2010
(http://www.hammernutrition.com/hnt/1273/).
^[2] Piper, John, “I Am Who I Am” says the Lord, Piper’s Notes, Last accessed: June 04, 2010
(http://www.soundofgrace.com/piper84/091684m.htm).

Vladimir Lugo

The Source of the Secret

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In February of last year, my wife and I spent a few days in the gorgeous city of Boston. The day we arrived, the weather was great, with a maximum of 50 degrees Fahrenheit and clear skies. By the last day of our trip, though, the sunny skies we had smuggled in our luggage from California had disappeared. The temperature had dropped to the more normal 20’s and there was plenty of snow on the ground. As we were browsing through the aisles of a downtown store that white morning, wearing all the appropriate gear we usually reserve for skiing in California, a couple walked by us wearing running clothes.

It was obvious from their blushed faces and wet tennis shoes they had just finished a morning run. My wife could barely hold her question to me for more than a few moments: "How can those two crazy people possibly go out for a run in this weather?" Mind you, we have lived in Southern California for more than 20 years and grew up in tropical countries. When the California temperature drops to 60 degrees, it is a good enough excuse to style scarves and beanies!

Hearing about athletes that train daily at 4 a.m. or do so in extreme weather conditions is not new or extraordinary - though it may sound crazy to some. In committing to a race, most people will say that you simply need to fit your training into the rest of your life. On the other hand, some folks don’t have much of a choice: if they live in the Midwest and are training to run a marathon in March, they need to log some long miles in the winter.

And then there are those who train and compete in truly taxing circumstances, overcoming significant barriers transcending the weather or geography. The number of marathon and Ironman^© event participants with disabilities or recovering from debilitating diseases appears to be rising. In our last article, the power of the secret was unveiled; what do you suppose the ‘source’ of “D” is for this last group of brave participants?

The source of the secret may be captured in one word: Desire. Take away the Desire in any endeavor, and it is not only virtually impossible to see it through, it is bound to languish, turning into just a routine we follow. The more challenging the contest, the higher the prize or place you seek in the podium of victors, the greater your Desire must be.

Is one of your endeavors to have God in your life permanently? Do you yearn for Him to be in every aspect of your walk? Deuteronomy 4:29 puts it like this: "But if from there you seek the LORD your God, you will find him if you look for him with all your heart and with all your soul."

Let’s see how Desire fits with the four dimensions of Christian discipline:

1. Prayer (Training)
If you desire Christ in your life, and combine that with disciplined prayer, there is no reason you won’t be closer to Him. An interesting relationship develops here, though: you must desire communication with Him, but you pray about His desires for your life.

2. Reading Scripture (Nutrition)
Your craving for the Word should prompt you to read the Bible more frequently and to seek His wisdom (or simply put, to eat more of the 'right' nutrients) to sustain your training in spiritual growth.

3. Fasting (Self-control)
Aspiring to live a righteous life with God will allow you to control your appetite for those things you know are bad habits and distractions away from your training.

4. Reflection, Service, and Worship (Cross-training)
Wanting to live a full Christian life must involve the desire to serve, the inner need to delve deeper into the Scripture, and the hunger for worshipping.

GOD, You are my God, earnestly will I seek You; my inner self thirsts for You, my flesh longs and is faint for You, in a dry and weary land where no water is (AB: Psalm 63:1).

The persistent desire to have the Lord in your life should drive you crazy (in the good sense of the word, of course!); it should fuel your willingness to get up a half hour earlier each morning to study scripture, as well as fuel your commitment to skip Friday night out for serving at church.

Now that you know the source of the Discipline, ask yourself: how much do I truly desire Christ to be in my life?

Jairo Ospina

The Power of the Secret

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There are more than a dozen definitions of the word secret in the dictionary. We generally use the word to refer to something that must be concealed. By nature, humans are lured by secrets; I suppose it fills us with some level of excitement to have information or knowledge that few others possess. In effect, one of the fastest selling books in history is titled 'The Secret'. I bought it and read it, in part, because I too wanted to know what ‘it’ was.

Professional athletes are asked at some point in their careers, in one manner or another, 'how do you do it?'. At times, the explanation may not be lengthy for fear of revealing what is, in fact, a 'trade' secret, or rather, a 'training' secret. Other times, the media gets to 'expose' what appears to be hidden from the public: gruesome training schedules from demanding coaches, daily routines that span hours spent hitting the pavement, pedaling, or doing laps in a swimming pool. I get tired just with hearing the amount of exercise they must go through!

Athletes understand the power of the secret and have never relied on talent alone. Case in point, Tiger Woods hits the golf ball three to four hours a day; Michael Phelps spends five hours a day in a pool. Every serious runner I know consults experienced runners and understands the value of cross-training with other activities. And every serious runner I know is informed about nutrition & fitness, cares to eat the right foods, and has rest and recovery in mind during training. While I do not wish to oversimplify, I do believe that athletes are able to show what they are made of on race day, to power through competitions making it look so easy using only one secret ingredient: Discipline.

And all of this fits perfectly with the concept of spiritual fitness! The Scriptures present it in this manner:

“No discipline seems pleasant at the time, but painful. Later on, however, it produces a harvest of righteousness and peace for those who have been trained by it.” Hebrews 12:11 NIV.

An active spiritual life calls for us to be disciplined in spiritual training in private, so we can show what we are made of in public, and get the ultimate award of the Kingdom. The power of discipline should be applied to:

1. Prayer (Training)
Our faith that God is present in our day to day life requires that we pray, especially prayer that is done with focus and in private. Matthew 6:6 NIV states: “But when you pray, go into your room, close the door and pray to your Father, who is unseen. Then your Father, who sees what is done in secret, will reward you.”

2. Reading Scripture (Nutrition)
The Word of God contains all the nutrients we need in our training as Christians - even those nutrients that are invisible. In synch with prayer, it will take us to the next level of spiritual performance.

3. Fasting (Self-control)
Abstaining from certain activities is a way to strengthen one’s mind and to ensure optimal results. Matthew 6:17-18 NIV adds the following about fasting in secret: “But when you fast, put oil on your head and wash your face, so that it will not be obvious to men that you are fasting, but only to your Father, who is unseen; and your Father, who sees what is done in secret, will reward you.”

4. Reflection, Service, and Worship (Cross-training)
If we want to maintain top spiritual shape, we must practice other disciplines. Reflecting on the Word, being of service to others, and private worship are excellent ways to enhance our spiritual fitness.

The first book of Timothy 4:8 NIV sums up this powerful relationship of physical and spiritual fitness, and public reward:

"For physical training is of some value, but godliness has value for all things, holding promise for both present life and the life to come."

Now you know what the secret is and the power it may have on your life. Make sure you share it!

Jairo Ospina

The Source of the Invisible

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Some important questions remained unanswered from my previous article, The Power of the Invisible. These are questions that I normally get from beginner runners and people who just started an exercise program. They ask, “Why is it that I do not have energy?” “Why am I not strong enough?” or “Why do I not recover as fast after a long run as I should?” I would like to propose an idea with the intention to not oversimplify such complex subject, but to point to at least one possible direction.

It is a matter of going to the right sources. Many of our bodies’ critical processes are sustained on and optimized by what we eat. A balanced diet that includes the right type of foods and supplements will fuel the body for its best functioning. Let me explain by following the same topics discussed in the previous article.

ATP gives you energy
Phosphorus, the basic element of Adenosine Triphosphate or ATP, is the second-most abundant mineral in the body – second to Calcium, and we need to ensure the body a steady supply of it through proper nutrition. ATP is synthesized from all three major food groups and therefore another good reason why we should eat a balanced diet. Make sure to include carbohydrates from fruits, vegetables, and whole grains, proteins from beans and dairy products, and fat, especially from sources rich in fatty acids like fish, nuts and seeds. Do this and you will have a sustained level of ATP energy throughout the day.

D grows you stronger
Vitamin D is produced naturally by exposure to ultraviolet B (UVB) radiation from the Sun. Running is a great source of Vitamin D. Fifteen minutes of sun exposure, three times a week, can produce the daily recommended dosage of 1000-3000 IU. Other sources include Vitamin D fortified milk and soy products, canned fish, and all dark greens, especially spinach. The best vegetable source is mushrooms, providing 400 IU per serving. Good levels of Vitamin D will make your bones and muscles stronger. So, it is true: run, eat your spinach and mushrooms, and you will be strong as Popeye.

EGCG gets you protected
Many antioxidants like Epigallocatechin Gellate or EGCG help your immune system maintain a high level of protection and fast recovery from cellular damage, muscular and otherwise. Drink lots of EGCG-rich green tea. It “lowers cholesterol, helps with weight loss, and protects skin from sun damage”1 as you take in your Vitamin D while running. Other antioxidants include Vitamins C and E, and other food sources include wild berries, whole grains, beans, spinach and cabbage. Nutritional supplements are also recommended to increase our daily intake of antioxidants.

Invisible Sources
As we have identified the sources of ATP, D, and EGCG, the same concept applies to our spiritual race of faith. We must ask the questions: How do we obtain the unseen things of the Spirit? Where do we acquire the invisible gear we ought to carry in our race of faith? What is the source of the spiritual values that propel us, strengthen us, and protect us? If I follow my own trails from the previous article in quoting 1 Thessalonians 1:3, how do we obtain faith? How do we obtain love? How do we obtain hope?

The source of faith. Faith depends on fulfilling promises. You know you will be paid this Friday because your employer promised to pay you every other week and has done so for the past four years. You know you will obtain a degree from the university you are attending if you complete all academic requirements because they have guaranteed the graduation promise for over fifty years. Our faith in God also depends on His promises. This is exactly why St. Paul wrote, “So then the faith is by a report, and the report through a saying of God” (YLT: Romans 10:17). God’s sayings are true. Report has it that He has done a great job fulfilling his promises in the past. He will continue to do so in the future. We nourish our race of faith by a daily dose of God’s word.

“…man does not live on bread alone but on every word that comes from the mouth of the LORD” (NIV: Deuteronomy 8:3).

The source of love. Love depends on satisfying relationships. You know that sharing with your spouse tender words and acts of respect and admiration will strengthen your love relationship. You know that your friend in the hospital will appreciate you even more for being there when he or she needed you most. You can even gain new unexpected friends if you follow Jesus’ advice to “…love your enemies, do good to those who hate you, bless those who curse you, [and] pray for those who mistreat you” (NIV: Luke 6:27-28). Remember that God is love, and our love is possible because he loved us first. We nourish our race of love by sharing with him tender words and acts of respect and admiration and by attending to the needy.

“Love the Lord your God with all your heart… and Love your neighbor as yourself.” (NIV: Mark 12:30, 31)

The source of hope. Hope depends on rewarding plans. You can plan progress in your work by acquiring job skills that will make you more valuable. You can make plans to improve your health, for example, by watching what you eat and including ATP, D, and EGCG sources in your diet. Plans are necessary to direct you, to inspire you, and to help you reach your potential. God also has plans for your life. Discovering them is your adventure. We nourish our race of hope by searching God and understanding the plans he has in store for us. He has promised:

“For I know the plans I have for you," declares the LORD, "plans to prosper you and not to harm you, plans to give you hope and a future” (NIV: Jeremiah 29:11).

Remember, practice makes perfect. This is even true when we practice the invisible virtues of the spirit. Abide in the promise that God has good plans for you. This will help you exercise your faith, love, and hope and your energy, strength, and endurance will multiply.

^[1] Kidder, David S., et. Al., Epigallocatachin Gallate, The Intellectual Devotional Health (Rodale Books).

Vladimir Lugo

The Power of the Invisible

También disponible en español

Hopefully, our daily routine includes a good balance of mind, body, and spirit activities. My favorite activity in this category, you guessed it, is running. Running allows me to meditate, exercise, and pray. It makes me aware of myself, the surroundings, and God. It makes me conscious of the profound connection between what I feel, what I perceive, and what I cannot see. In the end, the visible repetitions of strides, core contractions, and balancing arm swings, are only possible through invisible mechanisms: the complex inner workings of cells, chemicals, and bioenergy. The real capacity of our bodies to propel us forward depends on the power of the invisible. Let’s briefly analyze some of these things that get us moving, but are veiled to our naked eyes.

ATP gives you energy
Adenosine Triphosphate or ATP is a compound containing adenine, ribose, and three phosphate groups. According to The Bantam Medical Dictionary, “The chemical bonds of the phosphate groups store energy needed by the cell; for muscle contraction: this energy is released when ATP is split”¹ into its simpler components. Fast-twitch muscle fibers can quickly split ATP to produce energy. The energy released by this physicochemical metabolic reaction then translates into all body movement that levers bones and joints.

D grows you stronger
Vitamin D or its most common form in the human body, Calcitriol, is a group of fat-soluble steroid-like chemicals. It is mainly responsible for the absorption and transport of phosphorous and calcium from the intestines and into the bloodstream. It promotes the normal mineralization of bones and increases bone density. It also increases the size of fast-twitch muscle fibers, usually found in skeletal muscles, elevating muscular strength. Vitamin D links energy (phosphorous) and strength (calcium), resulting in better athletic performance, as confirmed by recent medical studies.² It helps you run longer and faster, with fewer injuries, and helps you recover quickly.

EGCG gets you protected
Epigallocatachin Gallate or EGCG is an ester found in many plants including several teas. It has potent antioxidant properties known to have many therapeutic properties, including treatment for certain forms of cancer and HIV. Antioxidants are necessary to remove free radicals produced during the oxidation that happens with muscle metabolism during exercise. The body’s antioxidant defense system uses EGCG as part of the immunological response to heal damaged tissue, increase our endurance to repeated exposure, protect us from further harm, and to enable fast recovery.

Invisible Gear

These and many other processes are invisible wonders of our physical complexity. We carry this invisible gear around even when we are not aware of its existence. Applying what we now know about them metaphorically to our race of faith is a fascinating concept I want to introduce here. What invisible gear we carry in our race of faith? What other invisible things have a natural effect in our lives? What spiritual values propel us, strengthen us, and protect us? What power keeps us from injuries? What unseen substance heals us? What imperceptible truth restores us, frees us?

The real power of the things seen reside in the things unseen. St. Paul wrote (NIV: 1 Thessalonians 1:3):

“We continually remember before our God and Father your work produced by faith, your labor prompted by love, and your endurance inspired by hope”

Work produced by faith. Faith is actually the workout of your race, like the workout you get when you run out the invisible power that has been bestowed upon you. Invisible faith has you go to work every day; has you buy your airplane tickets for your vacation next month; has you enroll in your next race four months ahead or in your next university semester. Invisible faith makes you work now on what you cannot view yet. Invisible faith gives you energy.

Labor prompted by love. Love is what moves your fast-twitch muscle fibers to labor. Invisible love has you share words of wisdom and encouragement with your spouse; has you go to the hospital at 3:00 a.m. to visit a friend who was in an accident; has you care for your neighbor. Invisible love makes you grow stronger.

Endurance inspired by hope. Hope removes the free radicals that can damage your long term vision. Invisible hope has you look forward to that promotion that has not even been offered to you; has you see your healed body beyond your current disease; has you endure through adversity expecting better times ahead. Invisible hope gets you protected.

“And now these three remain: faith, hope and love” (NIV: 1 Corinthians 13:13). Remember to gear up with the power of the invisible!


^[1] Urdang, Laurence, The Bantam Medical Dictionary (Mass Market Paperback), p. 61.
^[2] Asp, Karen, Running on D, Runner’s World Magazine, Dec 2009, p. 36-37.

Vladimir Lugo

Spiritual Headphones

También disponible en español

It was a beautiful Southern California morning in the month of January. Clear, sunny, bright, with blue skies; snow topped the San Bernardino Mountains and a soft breeze flowed down cooling the air. It was a perfect day for a perfect run. Every step of the way was worth taking during the longest run in my entire life in preparation for the Surf City USA 2010 marathon. It was also a perfect day to listen to my favorite worship music and to meditate in my experience. I would like to share the numbers for that day:

The numbers are impressive when you see them like that! However, my run almost got spoiled, but not by the bigger numbers. It was not the number of steps I took, the number of beats I made my heart take, or the number of feet I had to climb uphill. It was not even how cold it was, or the number of water stops that forced me to bend my tired legs, or how long it took me to complete the run. I was bothered by the smaller numbers; perhaps by the two blisters on my feet, but most definitely, the pair of non-cooperating headphones that left me with two irritated ears.

I fought my headphones to keep them plugged. I pushed them. I twisted them. I screwed them. I held them with both my hands. I tied them around my ears. I wrapped them around with my headband. I pulled the cables over my shirt. I changed the position of my iPod. And I repeated every single one of these methods over and over without much success. I got very annoyed as not only my ears got irritated but also my spirit.

Paradoxically, my worship attitude deteriorated because I could not listen to the worship songs. I then remembered that verse in the Song of Solomon that reads: “Our vineyards are in blossom; we must catch the little foxes that destroy the vineyards” (2:15 CEV). I had to catch my “little fox”, control the wrestle against my defenseless headphones, and fix my attitude to enjoy the rest of the run ahead.

Many of us may get similarly upset by the smaller things. Some situations are so typical that have joined the Annoyance Hall of Fame, such as pressing the toothpaste in the wrong place, leaving the shoes in the middle of the staircase, or changing the scissors from their proper place. We forget that “wrong”, “middle”, and “proper” belong to our perception of things. But more importantly, we forget how our attitude towards the smaller things can spoil our race of faith, the harmony in our homes, the peace in our relationships, and deviate us from our purpose in life and our higher goals. Our race of faith is radiant; we must seize the little displeasures that destroy our run.

Cucamonga Peak, photograph by Vladimir Lugo

While approaching the Cucamonga Peak around mile six, a thought filled my mind and accompanied me the rest of the way. An inspiration that helped me catch my “little fox.” When was the last time I got my spiritual senses irritated by my insistence to hear God? When was the last time I meditated on his words with the intensity to push them, twist them, and screw them into my soul? When was the last time I importuned him with my prayers and waited for his answer? No wonder the first commandment reads:

Hear, O Israel: The LORD our God, the LORD is one. Love the LORD your God with all your heart and with all your soul and with all your strength. These commandments that I give you today are to be upon your hearts. Impress them on your children. Talk about them when you sit at home and when you walk along the road, when you lie down and when you get up. Tie them as symbols on your hands and bind them on your foreheads. Write them on the doorframes of your houses and on your gates (NIV: Deuteronomy 6:4-9).

Take your spiritual headphones with all your strength to impress, talk, tie, bind, and write the motivating word of God into your heart. Love God with dedication, insistence, perseverance, fully and willfully. I cannot remember if my headphones stayed in my ears, but I certainly finished strong and heard his word in my spirit. We would like God to show us the big accomplishments, the amount of effort, if there will be suffering, how the atmosphere is going to be, how fast we are going to achieve our goals, how much money we are going to earn. However, and more often than not, God is not impressed by the numbers. He talks to us in the simpler things, the little adjustments, the one step ahead, and the invisible actions. The few words like the ones I share today to encourage you.

Use your “little foxes” to teach you the spiritual value of things and adjust your attitude for the rest of the road. Fight to keep your spiritual headphones plugged. Keep listening. After all, there are better headphones than those provided with your iPod.

Vladimir Lugo

Interview with an Elite Athlete (Part 3)

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This is the third and final piece of the interview with tri-athlete Hernan Rubiano.

JO: What or who motivates you to continue to be an elite athlete?

HR: At this point in my career, it's a personal challenge to know that I can reach places I didn't think were possible. If one intends to achieve, one can do it. And my motivation has changed over time - it was more a game for me at the beginning. I used to do my training almost "unconsciously". Now, I challenge myself daily to do my best.

JO: Where or who do you look to for inspiration?

HR: I'm inspired by seeing other athletes win, world champions like Alistair Brownlee. And I look to competitions and the fact that I now know that it is possible for me to win. The sensation of being a winner is awesome! When I win, I forget all the difficulties that I went through to get to the podium.

JO: What was (were) the factor(s) that allowed you to become a sponsored, elite-level, athlete?

HR: I think it was the combination of my dreaming or visualizing that I can reach the elite level in the sport and capitalism. I started winning and that caught the attention of potential sponsors. Professional athletes become consumable products, though. Once performance decreases, or the results are not what is expected, sponsorship goes away. I try not to think about that fact to stay motivated.

JO: How does it feel to make a living from a sport?

HR: It is very gratifying, especially because an elite athlete has a high quality of life. The basic needs are met at an optimal level (housing, food, plenty of rest). And there's a daily discipline and focus on doing one thing, and doing it right. The difficult part is to strike a balance between the self-confidence one needs and letting the ego take over when winning competitively.

JO: What is your mental training like?

HR: I have to be focused all day. It involves a high level of abstraction because I have to use both my mind and body. One of my mental exercises is to try to isolate specific times while competing. I record and internalize those moments, replay them mentally, and improve on them. I also meditate to clear the mind, though not frequently enough. A strong mind is critical during those times I simply want to quit in the middle of a hard training session.

JO: Do you have any advice for anyone thinking about doing triathlon?

HR: My advice is to take it easy. I know several people that were new to the sport, started with a lot of energy, and spent a fortune on equipment; six months later, they got fed up with it and quit. Triathlon is rewarding, but requires all of your energy.

Race of Faith appreciates Hernan's time and candidness in sharing his experiences and thoughts for publication in this blog. Whether Hernan wears a red cape, runs with his cycling helmet on, or refuses to shower the day he's competing, we think of him as one of our super heroes.

[Part 1] [Part 2]

Jairo Ospina

Interview with an Elite Athlete (Part 2)

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This is the second part of a three-part interview with elite tri-athlete Hernan Rubiano. He spent about three months in the Los Angeles area in a training camp with other young athletes with the purpose of improving his performance and learning new techniques from a renowned American coach. During those three months, Hernan spent a couple of days at our house before returning to his native Bogota.

JO: What is your routine like during training camp?

HR: The training at camp and at home varies in terms of intensity and the type of exercises performed. The frequency of and training time is about the same. I train 7 days a week with a one day break every 3 weeks. Four days of the week are spent training for 2 of the 3 sports; the remaining days, I train for all 3 sports within the same day. A typical day may go like this: I am in the water at 6 a.m. for up to 2-hours of swimming and water exercises (now that I am in Southern California, I train in the ocean). I eat breakfast, rest and hop on the bike around 11 a.m. Depending on what the coach has for planned for me, I could do a long ride or time trials. Right after, I do some speed work on the running track, followed by stretching and a full dinner. I sleep at least 8 to 9 hours per day, and take naps depending on the schedule.

JO: Which of three sports are you strongest on? Do you have a preference for any of them?

HR: The first question is somewhat difficult to answer. Every competition is different, so I may perform better or worse than expected on any of the three sports during an event. For the second question, I don’t have a preference – I enjoy triathlon as a single sport.

JO: What is the food/diet situation like given the demands of your training? [Note: Before you read Hernan’s answer, I witnessed in multiple occasions this guy eat anything and everything that was placed in front of him].

HR: I eat anything I can. I must plan to eat throughout the day, so I carry food everywhere I go. My focus is on consuming large amounts of protein. Not counting a snack before swimming, breakfast after swimming, and dinner after the day is over, I can down five large bottles of water, one banana, one protein bar, and four energy gels. I also take mineral and natural herb and animal oil supplements.

How many pairs?

In the first 9 months of 2009, Hernan was already on his 10th pair of training shoes and third pair of shoes for competition. He also spends a small fortune on sunblock, which he wears year-round.

JO:Are there any odd or funny things that happened to you during a competition?

HR: During my first competitive event, I ran for about one kilometer before realizing I was still wearing my cycling helmet. In the middle of swimming in the last South American championship, another participant grabbed me and ripped a hole in my wetsuit. I had to finish the rest of the competition with part of my rear-end showing. I have had multiple toe nails fall off during a competition and ran with tennis shoes soaked in blood due to burst blisters (common for triathlon competitions). The most serious thing that has happened to me during a competitive event: I broke my right thumb when I fell off my bicycle (but I did cross the finish line).

JO: Do you say a prayer or have a routine before entering a competition?

HR: I have several routines that I do unconsciously. One of them is that I prepare a list of everything I need before leaving for a competition because I hate forgetting to bring apparel or equipment. And I never shower the day of a competition.

[Part 1] [Part 3]

Jairo Ospina
jospina@race-of-faith.com