6 Steps to Run Faster

Posted in RunningLeave a comment

When you first start running your goals usually center on distance. You may set a goal to run around the block, to run a mile, or to run a 5k. After you run for a while you typically add time to the goal equation. In other words, you begin to ask the question “how can I get faster?” Here are some steps to seeing your times improve if you’re fairly new to running:

6 Steps to Run Faster

1. Consistent slow, base-building running. Over time this improves your cardio capabilities and builds running muscles. The pace of this run is called “conversational pace.” In other words, you can carry on a conversation during the run without getting short of breath because you’re running slow enough to do so. Most coaches teach that 80% of our weekly running should be at this pace. I personally believe that the percentage can be even higher for newer runners.

2. Increased volume. Continue to increase the number of miles you run each week, but do so carefully. Never increase your weekly mileage more than 10% at a time. Every 2 or 3 weeks you should decrease your miles during that week for recovery purposes.

3. Weight loss. Any excess weight that we carry slows us down, so as you continue to eat healthy and lose weight you will naturally see improvements.

4. Cross training. It will be helpful if you do more than run. Stretching, light weight lifting, yoga, cycling, swimming–any of these will help you improve and give your legs a break.

5. Speedwork. Personally, I would not worry about speedwork as a new runner. I would substitute hills for speedwork. Hills are actually speed work in disguise without the pounding and risk of injury. When running a hill, shorten your stride, keep your head up, and pump your arms with the feeling that your elbows are reaching behind you. Your pace will actually slow down while going uphill, but your effort level will stay the same or even increase a little.

6. Cadence. “Cadence” refers to how many steps you take per minute. Strive to increase your cadence to 170-180. A higher cadence ensures a shorter stride. In turn, a shorter stride produces better form and protects against injury. An uninjured runner will be able to train more consistently. All these factors often lead to faster times.

More running-related posts below:

6 Tips for Beginning Runners

Bring on the Rain

You Light My Path

Deacon Ministry Handbook

Posted in UncategorizedLeave a comment

The office of deacon is still relevant and Biblical in the 21st century. Although there has been an increased emphasis on the office of elder in the local Baptist congregation, most Baptist churches still need and honor the office of deacon.

When I consider my years in the pastorate, I think of the men with whom the Lord surrounded me. God placed men in the office of deacon who encouraged me, challenged me, advised me, and prayed for me. These men were partners in the ministry of the Gospel, they were brothers in Christ, and they were friends. I cherish them and count it a special privilege to have served with them and to have personally served as a deacon early in life.

Many good deacon resources exist, but few are recent and updated. The authors of this resource work regularly with deacons and they believe that deacons play a crucial role in the success of the local pastor and church. They wrote the Deacon Ministry Handbook to provide concise, practical guidance to pastors and deacons. The combined ministry knowledge of the authors has produced a tool that can benefit every pastor and deacon in Kentucky and across the Southern Baptist Convention.

You can get a copy at any place books are sold, but you can purchase at a discounted rate from this LifeWay site designed to feature the book. The authors and I recently recorded supplemental video resources that will be available soon to assist with training. If we can assist your church or association with deacon training, please email me at steve.rice@kybaptist.org.

Prayer Changes Things

Posted in Preaching, Worship4 Comments

In one of my recent sermons, I preached about prayer.  I began by asking the following honest questions:

  • Why is it that the average Christian makes so little progress in their Christian life?
  • Why is it that the average Christian experiences so little victory over sin?
  • Why is it that the average Christian feels so defeated in their walk with Christ?
  • Why is it that the average Christian sees so few people come to know Christ as a result of their witnessing?
  • Why is it that so many churches never experience growth?
  • Why is it that so many churches rarely see the baptismal pool stirred from activity?
  • Why is it that so many churches struggle with constant budget shortfalls?
  • Why is it that so many churches bicker and fight over the most insignificant matters?

I believe the simple answer to all of these questions can be found in one, 10-word sentence found in Jame 4:2 (NIV), “You do not have, because you do not ask God.”  Prayer is the answer.

James, the author of the book and the brother of Jesus, was a mighty man of prayer.  Tradition tells us that he prayed so often and so long that his knees became like the knees of a camel.  Because he spent so much time in prayer with Jesus, he became like Jesus.  No surprise that when he was martyred in A.D. 62, his words were the same as Jesus’ words on the cross:  “Father, forgive them, for they know not what they do.”

Our words need to be the words of Christ.  Every day we encounter people who desperately need to hear from God.  God wants to speak to them through us.

How’s your prayer life?  No, really?  How is it?  God is breaking my heart in this area.  He is speaking much-needed truth to me, maybe He is saying the same thing to you as well.

Prayer:  Oh God.  Thank You for the harsh truth!  Thank You for not giving up on me.  Thank You for being patient enough to speak the same thing to me again and again until I hear it….until I get it….until I obey.  God, please teach me to pray in the way you desire for me to pray.  God, I love You….I praise You….I worship You.  Amen.

God Bless Our Military

Posted in Life Happens4 Comments

This image has an empty alt attribute; its file name is military.christmas.3.jpg

Several years ago we took our daughter to the airport and put her on a plane headed for Hong Kong. She spent the holidays there working with students, but that’s a another story for another day.

While we were at the airport, we saw several members of the United States Military coming and going for the holidays. I am not ashamed to admit that I became all-choked-up as my heart swelled with thankfulness for the sacrificial service given by these heroes. Can I encourage you to go out of your way to be kind and appreciative to these heroes when you see them?

5 Ways to  Show Appreciation

  1. Say thanks. Stick out your hand, look them directly in the eye, and say “thank you sir or thank you ma’am for what you do.” They’ll know exactly what you mean without going into detail.
  2. Pray. Silently and secretly pray for them and their families when you see them.
  3. Pay. Pay for their meal when you see them eating out some place. Ask the waiter or waitress to say, “someone paid for your meal; they told me to tell you ‘thank you for what you do.'” Pay for anything else you can think of as well; they are not getting wealthy protecting our country.
  4. Loan. Loan them your “extra” vehicle while they’re home on leave.
  5. Invite. Invite them to your home or to your church if they are in the area and unable to go home for the holidays.

Later that night, at 11:50pm, we met our airman at the airport–we hadn’t seen him since last Christmas. Do you think I got choked-up again later that night?

Is Your Church Safe & Secure?

Posted in Church Consulting, Deacon, Leadership, Security, UncategorizedLeave a comment

Every church MUST think about church security in today’s world! Every church should have a comprehensive Church Security Plan and a Church Security Team in place! BUT, where do you begin and who can help?

We have six Kentucky Baptist Convention Regional Consultants prepared to make a presentation to your church or a group of leaders that will raise awareness for the need of a good security plan as well as cover some of the basics. They can provide first steps and help a church take next steps.

We created a Church Security page on our website with resources available for churches as well as links to several Church Security training videos filmed at one of our KBC Church Security Conferences:

For additional assistance please contact a KBC Regional Consultant directly or contact me at the Kentucky Baptist Convention.