Building Muscle While Losing Fat

Hey guys. I'm sitting at my desk taking a break from writing and thought I'd maybe take a few minutes and break down for you how you can build muscle and lose fat at the same time, especially if you are a natural bodybuilder. The technical term for this is "body recomposition," and I'm here to tell you that it works. You can absolutely add muscle and lose fat at the same time. Muscle is hidden by body fat. That's why when people lose, say, 40 pounds of fat, they look like they've added muscle. It starts to give the illusion that your muscles are bigger. However, it's not necessarily that your muscles are bigger. It's that they're more visible. So when we're trying to recomp, one of the most important ingredients is stimulus. 

I'll explain to you what I've done to grow muscle and lose fat. I'm 74 years old. That's right. I was born in 1952. I've been lifting weights seriously for about 5 years now. And what God has enabled me to do over the past 5 years consistently is to add tiny amounts of muscle to my frame. I'm actually very happy today with my physique. 

I'm probably around 15 percent body fat. I'm 6'4 and I currently weigh about 188 pounds. That's down from 240 pounds when I started weight training. Some days I might weigh 185 pounds. Other days I might weigh 192 pounds. Whatever it is, my point is that I've spent the greater part of the past 5 years adding muscle. And I continue to push myself in the gym because that's how muscle building is done. So the most important thing is to stimulate our muscles to grow. No stimulation, no growth. 

I've also spent this time adding nutrients to support my training and taking recovery days. This ensures we're not losing muscle while we're dieting. In fact, you don't want to lose weight too quickly. If you're a man and are at 25% body fat or under, you should be able to lose about 1% of your body weight per week. That's basically what I did. I know this sounds excruciatingly slow but it really does work. 

The final thing I want to say is that lifting, good nutrition, and recovery are wonderfully enhanced by low-intensity steady-state cardio, and I'm talking, of course, about getting in a minimum of 6,000 steps per day. At this point in my life, I'm training for a 32-mile race, so I'm pushing myself to get in more steps than I normally do. But most of us can easily get in 6,000-10,000 steps per day if we prioritize that. Remember: muscle is very resilient. It's really difficult to lose it. What builds muscle keeps muscle. So be sure that you're enjoying the process. I do. I look forward to my times in the gym or on the trails each and every day. And I keep challenging myself along the way. I'm pursuing health and fitness so I can better care for the people in my life, serve God faithfully, and bring glory to Jesus every step of the way. 

I truly believe that if you're doing your training right and your nutrition is dialed in and you schedule in recovery time and you get in your daily steps, you can actually see a huge change in strength and muscle going up while your weight goes down. Spend time on your knees before God and then put your hands on the weights! 

Wisdom Tempers Knowledge

Many of you know that Becky and I spent the summer of 1978 in Germany serving at the German Bible Institute in Seeheim. 

This just happened to be the first of a number of mission trips we made together in 37 years of marriage. 

Now, when you enter the gates of the Bible school, you're greeted by a sign that says, "In him [that is, in Christ] are hidden all the secrets of wisdom and knowledge." I keep coming back to that sign. The longer I live, the less impressed I am with knowledge. When Paul adds "wisdom" to "knowledge" here, he seems to be emphasizing a point. He's telling us that all of our knowledge is profitable only when we put it into action. Knowledge alone falls flat or knowledge alone puffs us up with pride. I always have to smile when I see freshly minted doctoral students adding "Ph.D." to their email signature or carefully arranging their diplomas on their office wall. One day they'll outgrow that. Frankly, I'm not the least bit impressed with you just because you have a doctorate. I've known many a fool, even in my own field, who possessed impeccable academic credentials. Some would not even claim to be believers in Christ. 

I think we all want more than knowledge. We want to be wise. Why? Because wisdom tempers knowledge. It seasons it with grace. It gives it meaning and practicality. I know of nothing more beautiful than a brilliant scholar who wears his considerable learning lightly. An old Scottish proverb says it well: "Greek, Hebrew, and Latin all have their proper place. But it's not at the head of the cross where Pilate put them, but at the foot of the cross in humble service to Christ." Pride was unbecoming in the first century church and it is unbecoming in the 21st century church. Knowledge makes us arrogant, but love edifies. If anyone supposes that he knows anything, he has not yet known as he ought to know. Again, knowledge per se is the not the issue, as long as my wisdom begins to match my knowledge.

To all my Greek students I say: In nine weeks of Greek class, you've listened so well. We've learned a lot, but that's only knowledge. Now it's time for wisdom. Now it's time to act upon what we're learning. Now it's time to prayerfully think through things for ourselves. 

Knowledge comes from the Bible. Wisdom comes from God. If you wish to have God's wisdom, it begins with a close walk with him.

Today's Training Run

Here's today's 50K training. Got in another relaxed long run. Why not push it to a full 17 miles? 

Nothing fast, nothing flashy. No higher than zone 3. 

Did I love it? Absolutely! 

Press On: Why Men over 60 Need the Bench Press

It was back to the gym today. What fun! The dumbbell bench press is one of my favorite exercises. It's fundamental for developing your chest while also engaging the triceps and shoulders. Squeeze the dumbbells like you're trying to crush them. Then use controlled reps, proper technique, and progressive overload to build both strength and size.

I also performed some basic arm exercises today. 

Why do men in their 60s and 70s lift weights? Because life requires us to do things. Like lifting your carry-on into the overhead bin. Or picking up a grandchild. Or pushing a wheelbarrow. Or getting up off the floor after playing with your kids' toddlers. Strength training isn't only about weights and ranges and reps. It's about real life. 

Speaking of real life, my heartfelt thanks to all of you who reached out to me yesterday with your tender words of encouragement. I appreciate you being in support so much. When we lose a spouse, God carries us not by removing the pain immediately but by sustaining us through his presence, his promises, and his people. Should you ever have to experience the death of a spouse, let me assure you: 

You will never get over your loss. But you will get past it. 

Fight the good fight, my friend. Keep the faith. Finish the race. And do it with a smile, every single day.

It's Winding Down!

Here's my "drive" to work this evening haha. Love it!

We've finally finished baling one of our larger fields. 

Rain later this week, but we may be able to cut a final field or two next week. Then it will be time for the kids to close up shop for a while. Farmers do lots of things during the winter months, not least spend a lot of time fixing things! 

Thank You, God

Lovely lunch today at my son's farm with its antebellum home and dozens of animals. 

Nate and Jess are raising seven sons who can fix things, build things, and figure things out. I believe their love and respect for crops and animals will grow with them as they grow.  

They're raising boys who understand that respect is earned, kindness is a choice, and accountability is responsibility. 

Today I was grateful for a little time to slow down, catch my breath, and remember what matters most. I don't take any of it for granted. Thank you, God, for your goodness, for this family, and for every blessing along the way. 

Suffering + Submission = Christlikeness

Rom. 8:28 says that we know that God causes all things to work together for good. Paul is not saying that all things are good. He is saying that all things work together for good to those who love God and are called according to his purpose. That's another way of saying that Christlikeness always involves pain. God's purpose for his children is to be made like Christ. And that purpose is working its way out as he performs his will in and through us. As he transforms us into Christ's image, he allows us to suffer. The most intense time of suffering may be ahead of us. Others of us have already been through it. Losing Becky was the most intense suffering I've gone through in my adult life. But that was to be expected. God's goal is to turn us into gold. It will involve pain and it will involve change. I'm reminded of the prophet's words that the Lord has his way in the whirlwind and the storm. In some mysterious way, he works through our suffering. Our job is to humbly submit to his plan. 

This is one reason I spend every morning in God's word. I am wholly dependent on God to get me through not only the day but the next weeks and months and years. Anyone who has suffered realizes they're not able to handle life as you once thought you could. Pain reduces us to trust in God. It happened to Paul, who asked three times for relief and the Lord kept saying no. Paul needed to learn the hard way that "my grace is sufficient for you" and "my power is perfected in your weakness." And Paul's response? "Most gladly will I boast about my weaknesses so that God's power may dwell in me." This is all about claiming the grace to admit that I am weak and that, apart from suffering, there's a strength I wouldn't otherwise have. 

Today, even as I still experience some measure of grief over my loss, I thank God for delivering me from the valley of despair and for giving me the ability, in humility and gratitude, to thank him for stripping away all the facade of my self-sufficiency. I believe I can truly say with Paul, "I have cheerfully made up my mind to be proud of my weaknesses, because this means a deeper experience of the power of Christ" (Phillips).  

The Young Hand in the Soil: A Grandfather's Legacy in the Fields

My grandson operated the baler today. 

He loves it. Best operator we've got. It's great to have the next generation wanting to farm. 

Finishing Out a Wonderful Day

The kids' new farm swing. 

Back to baling.

Getting up the last bale -- long after dark.

There is so much to celebrate in life. 

A Requiem for Her, Peace for Me: Finding My Voice in the Music of Mourning

Hey all! Just back from enjoying some delicious Ethiopian food down in Cary. Little did I know when I woke up this morning that the service at Duke Chapel today would not have its traditional sermon. Instead, the All Saints' Day service would feature the world premier of a new requiem called From Death, the Rising: A Requiem. And what a performance it was! It was sung by the Duke Chapel Choir and the Mallarme Chamber Players. The singing was emotive and powerful, the soloists were sublime, and the text of this requiem spoke to us all. The words of From Death, the Rising: A Requiem came from the pen of Susan Palo Cherwien at the request of music composer Robert Buckley Farlee. 

Again, to have the Lord surprise me with a requiem one day before we commemorate Becky's homegoing 14 years ago was a wonderful serendipity. Ironically, Susan Palo Cherwien herself died from metastatic uterine cancer, the very same disease that took Becky's life. During the performance I closed my eyes with a deep sense of peace and thought about the day when I will meet my Savior face to face, and Becky as well. There is something very special about so many musicians coming together with one shared purpose. Boatloads of comfort imparted through this performance! It's as though the composers had put their arms around those devastated by loss and gently whispered, "Blessed are those who mourn." 

What a blessed day.  

My Nightly Prayer

For all my children and grandchildren.

Remembering Becky through Great Christian Music

Tomorrow I will be attending the services at Duke Chapel in Durham for my yearly fix of great organ music. Just think. Thousands of pipes. Four keyboards. A single instrument. A pipe organ is a musical miracle -- wood and metal tuned to do one thing: make the mechanics disappear into the music. The organ will feature two of Bach's classic organ pieces: Prelude in G Major, and Fugue in G Major.

Tomorrow is "All Saints Day." I can't wait to sing the opening hymn "For All the Saints," written by Anglican bishop William Walsham How with music composed by the great English composer Ralph Vaughan Williams. The opening verse of the hymn honors the "great cloud of witnesses" -- my precious Becky included -- who lived and died in faith, paving the way for future generations. The climax of the hymn portrays the second coming of Christ, culminating in an eternal chorus of praise to the Trinity. 

Can't wait! 

Beyond Your Lifetime: The Invisible Hand Shaping Your Great-Grandchildren

I snapped this picture on Aug. 9, 2026 just before I began my morning run at Kailua Beach Park. 

The ironwood trees on Kailua Beach have been here for many generations. Someone planted them a very long time ago and now they provide shade to us all. The trees we plant today in our kids' and grandkids' lives will do the same for people generations from now. 

"Country DoorDash"

What is "Country DoorDash"? When a country wife brings her farmer hubby some dinner while he's out on the tractor. Not everyone is cut out to be a farmer, but whose who are -- God bless all of you! 

So What Does AI Think of My Gospel Views?

People sometimes ask me what others think about my view of Matthean priority. Well, maybe we should let AI answer that question. It's not all that far off! 

Learning Latin

When I arrived in Basel in 1980, nobody at the University asked me if I knew German. They could immediately deduce that from the way I talked. With Latin -- well, that was another story. I had taught myself Latin before arriving in Switzerland. I knew that any self-respecting New Testament teacher would need to acquire a good working knowledge of that tongue. Latin is actually not all that hard, not when you already know ancient Greek. After all, even drunks in Rome in the first century could speak fluent Latin. As I saw it, the whole goal of learning Latin was to be able to become fluent enough to read texts direct from the page with no translation. 

After 50 years of teaching and learning some 6 languages, Latin was the easiest for me. I love the syntax. I love the sentence structure. I love the conjugations and declensions. If you already know ancient Greek, Latin is not difficult to learn at all. There is not a day that goes by when I do not consult the Vulgate. Latin isn't dead. It's immortal. That said, I don't believe that students should be studying Virgil or the Aeneid as one of their first texts. I think there's actually more joy (and benefit) in reading Augustine or Tertullian or Jerome. So yes, I put a high premium on studying Ecclesiastical Latin instead of Classical Latin. You want to read the Vulgate and Augustine, not Cicero. 

John 1:1 in the Latin Vulgate. How beautiful! 

Of course, if you know Latin, it is easier to learn Italian, French, Spanish, and Portuguese. So pick up an Ecclesiastical Latin grammar today and start learning. No tongue is easy to master, but again, if you've had Greek, Latin will not be too difficult. 

P.S. Here's the textbook you want:

Reading VS. Studying the Bible

Perhaps Reformation Day is a good time to be reminded of the difference between reading the Bible and studying the Bible. The difference lies in our level of engagement with the text. Bible reading provides a broad familiarity with Scripture. Bible study, on the other hand, involves a more detailed analysis of context, message, and significance. In exegetical terms, we call these steps observation, interpretation, and application.

For example, this morning I went through the epistle of 1 John. 

That's where my students will start when they begin to translate the Greek New Testament for the first time. Ultimately, the purpose of their Greek studies is not Bible knowledge for its own sake but to learn exactly what the Bible teaches so that they can apply its teaching in their lives. This difference is apparent even in the opening verse of 1 John, where the apostle uses two different Greek words to describe his experience with the earthly Christ. John not only "saw" the Word of Life. He "gazed at" him. He went from noticing to observing Christ. If we really want to do the Bible justice, we need both approaches -- a broad view of the text, as well as a more concentrated or in-depth study. We attempt to answer three questions whenever we open the Bible:

1. What does the text say?

2. What did the text mean in its original context?

2. What does the text mean to me as I seek to apply its truths in my life?

For me, accomplishing these three goals involves anywhere from 45-60 minutes of Bible study every morning. Remember: Bible reading focuses on breadth and familiarity. Bible study focuses on substance and comprehensiveness. Reading means taking a bite of delicious food. Studying means chewing on and digesting the nutrients so that our bodies can actually use them. 

Happy Bible time! 

An Outdoorsy Kind of Day

Happy Reformation Day folks! We're spending most of the day outdoors on this knock-dead gorgeous fall day in Southside! I have a hard time getting enough of this beautiful region of the state. I love showing off the beauty of the area every time I get a chance. I've called this place home for 26 years. So much to enjoy!

As I said, it's been an outdoorsy day for us. Nate decided to cut some more fields to take advantage of the perfect farming weather the Lord's given us. My grandsons are fishing in the pond. Earlier I got in a run at the High Bridge Trail in Farmville. Southside Virginia is the perfect place to slow down, get some fresh air, and enjoy God's creation. There's something about the quiet beauty of nature that speaks directly to the soul!

Here are a few videos from today. Enjoy!

1. Here's my son cutting another hay field. If there was ever a man born to ride a tractor, it's him! 

2. This was my drive to Farmville today. I tell you, there's a point every fall when Virginia gets almost ridiculously pretty!

3. Am I ready for another 32-mile race? We'll never know without training!

4. By the way, here's the former train depot in Farmville where the race starts and ends. 

Thought you'd like to see it. 50K runners begin here and head east towards Rice, where they turn around and head back to the start. This is slightly over halfway. Then they travel west to Tuggle and retrace their steps back to town. Flat and fast course! 

5. Earlier, I was back at the Y getting in my Saturday workout. 

I love the gym I attend for many reasons, but chief among them is seeing the regulars when I go in. I have immense respect for their dedication. We make small talk about our workouts. And then it's down to business. Shout out to everyone of you who shows up to your workout no matter how feel. You motivate me every single time. You make me feel like I'm 40. Definitely not 40, but I'm pretty sure if I had not found the gym I'd feel like I'm 74. Friend, I hope you have a place like that in your life -- a place that brings you joy and keeps you young. It doesn't have to be the gym. That just happens to be the place I call my home away from home. :-) 

Have a wonderful (outdoorsy) day everyone! 

Ordinary Little Moments

Just back from the fields. Hay season's the best time of the year. When most people have finished their work day, we're baling past dark. The smell of fresh-cut hay and the sound of the baler simply can't be beat. That's farm life -- work, sweat, family, gratitude to our God, and pride in a job well done. Sometimes it's these ordinary little moments that remind us just how much they mean. 

The Magic of Basel

I can't believe how amazing Basel is!

Basel is the second largest city in Switzerland with the country's oldest university. Yet it is a cozy, walker-friendly city that straddles the borders of Germany, France, and Switzerland. 

There's an extensive tram network, but Becky and I always preferred to walk everywhere. The city is divided by the Rhein, with the Old Town on one side and Kleinbasel ("Small Basel") on the other, connected by beautiful bridges. 

The Old Town area is easy to walk through, and the handful of steep streets and steps only add to the charm of the historic city-center. 

You can actually drink from its public fountains. 

They are not random: each one has a historic or symbolic meaning. 

The best part of Basel? The people! Honest, hardworking, elegantly dressed, and super polite. That's not a stereotape -- it's the truth. Baslers are calm, respectful, and highly educated. 

Basel is a city easy to fall in love with. Every street has a story, every building is a testament to its rich history, and every square echoes with music. You can spend many hours and walk many miles in Basel and you will still want to return.

My favorite city in Switzerland is Zermatt. 

But my next favorite will always be Basel. 

Nobody Coasts Uphill

Brooks Kubik once wrote a book called Gray Hair and Black Iron. 

Among other things, the author emphasized that the human body doesn't need to do much, just do it consistently. I am 74. I was in the gym this morning getting in my steps, and I will be there tomorrow for my full workout. 

The men and women I have learned from didn't lecture me. I simply watched them. I copied what they practiced so faithfully week in and week out. And I'm still learning. Nobody coasts uphill. When you reach the "top," there's another hill.

Remember: the exercises you do consistently are the ones you love, the ones that feel like fun, not work. Literally, my workout program has changed my life. I have never had this much energy and enthusiasm for fitness as I have right now. I'm doing the best I can with my nutrition, I'm getting great sleep, and I'm consistently getting smarter with my training. 

Folks, if I can get to the gym after being a retiree for 5 years and a widower for almost 14, we can all get in there and put in the work!

Lifting Isn't Just about Fitness: It's about Living Fully with the People You Love

My oldest grandchild lives in Houston with her parents and 4 siblings. She just got engaged. 

Granddad, exercise isn't just about you anymore. It's about being the energetic man your grandkids can look up to. Our grandchildren don't need us to watch from the sidelines. They want and need us in the game. Let's prioritize health so that we can be participants in their lives and not just spectators. Let's be the kind of man they'll admire long after we're gone. 

A Really, Really Good Day

Hey folks! Or should I say "Hay!" Just back from driving the farm fields. 

We're about to bale our final cutting of the season. And what a wild season it's been! A major drought caused our creeks and lakes to empty and our pastures to get crispy. Hay grew slowly, to put it mildly! Still, we close the season with a deep sense of gratitude to our God for this year's crops and for our life together on this here farm of ours, a life in ... paradise. Here's to all those folks who spend their summers cutting, raking, and baling so that people can feed their herds when winter comes rolling around. Glad to have a small part in that!

Meanwhile, fall color is breaking out across Virginia. The road to Farmville is bursting with breathtaking near-peak conditions. 

For Piedmont dwellers like me, the best is yet to come! I went to Farmville to get in my training run for the day. I'm in the process of running every section of the High Bridge Trail before Dec. 5 just to be sure there are no surprises come race day. 

Have you ever walked, biked, or run this trail? It's so much fun. Today my legs worked perfectly. Definitely happy with the improvement I'm seeing. I'm feeling good about the race. Let's go!

Finally, loved my arm workout today at the Y. 

"The only bad workout is the one that didn't happen." Wouldn't have it any other way!

My Soulmate in the Sky

On Nov. 2, in just 5 days, Becky will have been gone for 14 years. 

14 years ago I was saying goodbye to her as she was in hospice care here at home. 

My mind is filled with memories of those precious days. 

Please pray for me this week as I need it more than you know. Although time has passed, my love for her has not diminished. 37 years together. 14 years apart. Loved forever. 

Rest peacefully, my sweet beautiful wife. 

Thank you for the best years of my life. 

Until we meet again, 

Dave 

Why You Should Consider a European Ph.D.

1. It's all about your research topic. Where I studied (Basel), there were no required courses or term papers or quizzes or exams. Instead, you chose a research topic and you stayed with it for 3 years. 

Graduating with my M.Div. from Talbot in May, 1980. That fall we were living in Basel. 

2. Your research professor is amazing. At least mine was. Bo Reicke was perhaps the doyen of New Testament studies in his day. 

Swedish-born New Testament scholar Bo Ivar Reicke. 

He became my "Doctor Father" for the three years I studied with him. This experience was INVALUABLE.

3. You get two educations for the price of one. I think everyone should travel abroad. The experience of studying in the German language and of learning Swiss culture was inestimable. Had I stayed home, life would have probably been easier, but comfort has a funny way of hindering our growth. Living in Switzerland showed Becky and me that we were a lot more resilient than we ever gave ourselves credit for. 

So proud of Becky. She picked up German within a few months of our arrival in Switzerland. 

4. Living abroad has reminded me that no country is perfect, least of all your home nation. That experience has made me appreciate more than ever what America has to offer, but distance also helps you see what needs to be changed. You realize that you can start criticising your country without despising it. 

5. One of the greatest pleasures in life is immersing yourself in local customs, culture, and people. What a joy it was to preach not only in German but in Swiss German!

Bec made a lot of new friends in Basel. 

Let me conclude by saying this. Wherever you travel, go there with curiosity. Pause. Listen. Foreigners have a lot they can teach us about our own culture. If you do this, you'll see the world -- and your place in it -- in a whole new light. Travel can be transformational, especially if we come home and put our newly gained insights into practice. 

Thank You, God, for Running

Running outdoors is my happy place. I truly thank God everyday that I get to run. I'm blessed to be healthy. Nobody comes back sad after a good workout. Tired maybe, but never sad. 

Today I got in almost 18 miles on the Tobacco Heritage Trail. 

What a beautiful place to run. 

All this in preparation for my ultra in December. 

You don't run 32 miles all at once. You run the mile you're in. One breath. One step. One stride. One mile. Life works so much the same way. Just learn to be faithful with the step ahead of you. Pray before and after you run. Every run is a reminder of the grace of God. 

Thank you, God, for running. 

A Snippet from My Interview with Stephen Hackett

In case you're suffering from insomnia ... 😉

(I said "epistle" but meant "gospel" haha.) 

The Gift of Family

My family tree looks like this on my paternal grandmother's side:

• David Black
• John Black
• Marguerite Miller
• John Hancock Miller
• John Hancock Miller
• John Miller
• David Miller

That's as far back as I've gotten.

David Miller, along with his wife Catherine, were from the Rheinland-Pfalz region of Germany. This is the light green area in the left of the map. 

It's one of the most beautiful regions in Germany. 

Many people from this area moved to America in the 18th and 19th centuries. Pennsylvania Dutch, spoken by the Amish in the U.S., originated in this region of Germany. Many Mennonite refugees brought this language to Pennsylvania between 1717 and 1732. My 3rd-great grandfather David Miller was born in 1734 in the Rheinland-Pfalz region. He died in Sharpsburg, MD, on May 14, 1811 at the age of 76. In July of 2026 I was able to locate his grave. 

How to describe it? One of the most sacred moments of my life. A man I had never met yet whose blood runs through my veins. A man whose choices helped to shape generations he would never see. Family is more than those who stand beside us. Family is those who came before us.

Great-great-great-great-grandfather Miller, thank you for your legacy. Thank you for the gift of family. Thank you for helping to create opportunities that allowed future generations to grow and thrive. 

Standing at that grave in Sharpsburg, I didn't feel pain or loss. I felt connection. I felt gratitude. I felt home. I didn't just find a grave. I found myself. 

We NEED to Take Risks

Risk taking is essential to living a full life. I know because I've taken my fair share of risks. I can honestly say that my life has never been boring. It has always been challenging, beginning with my days in Hawaii surfing Pipeline and Pupukea. I am at my personal best when I live on the edge. I promise you: if you try something you are really scared of, you will become a new person. So here's what you need to do. Try new things. 

I remember my first 5K race. I ran it in Cary with my daughter. I was terrified. I had never raced before. I thought to myself, "Seriously, Dave, you don't have to be doing this. You can be sitting at home right now sipping coffee." Yes, I could have. But that's not me. That first 5K eventually led to marathons and now to ultramarathons. And now my fifth ultra is in only 5 weeks. I feel it all -- nerves, excitement, anticipation. I literally can't wait for the race to start. I don't think I've ever mentioned my goal for this race. On purpose. (HINT: While getting a PR is always nice, that's not my goal for this race. I think you know what it is.)

I know this race is going to do a number on me. I know this because every single ultramarathon I've run has done that. I have no idea how I'm ever going to be able to finish the race, but I know I will because this is what I do. (Watch me get a DNF -- haha.) Someone has said, "Goals that aren't formidable aren't worth having." For me, it's not just about embracing a lifestyle of fitness and health. It's about continuing to set and (perhaps) reach goals that I never dreamed I would be able to accomplish. I find myself wondering what I will be thinking about while running 32 miles. I will be reminding myself that life is a very precious gift. I will remind myself that nobody cares about your training or racing goals. In fact, a great part of the population doesn't even know what an ultramarathon is. But YOU know what it is. And that's what keeps you feeling alive and rejuvenated. 

Running is not all there is to life. There is life -- a lot of life -- beyond training and racing. I love life too much to be tied up in this all the time. But I also love running and I love chasing down impossible dreams. I love being an experiment of one and seeing where all this takes me. I NEED to make myself a better runner/racer/climber/man/dad/teacher/Christian, etc. And NOW is the time to do that.

I could go on and on, but I think you get my drift. Most of us play it way too safe. We choose only those goals we know we can accomplish.  But we need to stretch ourselves. We need to take risks. That is when we are truly at our best. 

Don't Just Stop: Close Your Class with a Purpose

If you're a teacher, always try and give some thought as to how you want to end the class. You can't teach well unless you ended well. In teaching, motivation is such a crucial factor. Determine never to end class on a negative note. Always conclude with a word of hope and encouragement. Let your students know that you  are for them. You want them to do well, and you are always available to help them succeed. You can even plan your closing prayer so that it ties up loose ends. 

Let's make it a point to conclude with Jesus honored at the end.