🎙️ SHOW NOTES
Episode 287 — We Can Do Hard Things : Rumble Strips (Coach Dean’s Birthday Episode!)
Upward Running Podcast — where faith fuels your fitness journey. Host: Dean Thompson with Upward Running Director Mitchell Hollis.
In This Episode
- Rumble strips & hard things: Living boldly when obedience feels risky; why belief must precede ability.
- Hospice salvation: Mitchell’s friend Elden Hasty says, “I got saved today… I’m not afraid of dying.” Pray for the Hasty family.
- Race report: Dean’s Labor Day 5K (18:28) — outleaned by Ryan Shrum; eyes set on sub-18 at nationals.
- Post of the Week — Diane B: returning runner (RA warrior, hospitality pro, pescatarian) seeking community first.
- Run of the Week — Greg Chance: sprinkles ➜ lightning to the south ➜ cooling downpour; choosing wisdom mid-storm.
- Training talk: The “10% rule” study: weekly mileage vs. long-run spikes; why common sense, recovery weeks, and not stacking intensity+distance matter.
- Testimony — Rodney M: From transplant talk to healing: EF 10–15% ➜ 30–35% in a week ➜ 50–55% at 4 months ➜ 65% “victory lap.” First 5Ks (34:39 → 32:57) for God’s glory.
- Dean’s Thoughts: The Comparison Trap — stop letting envy erase your gifts; fix your gaze on the Giver.
- Track watch: Worlds week — Sydney steps to the open 400; stacked 1500 (Laros vs. Hawker vibes); marquee 100 m showdowns.
- Trivia: Who holds the most World Athletics Championships medals? First Upward member to email dean@upward.org wins $20 store credit.
Highlights
- “Belief before ability” — obedience is the bridge from calling to capacity.
- Elden’s peace after salvation transforms a hospital room.
- Lightning wisdom: storms pass fast; don’t gamble with strikes.
- Run your race: comparison steals joy and blurs assignment.
“Lord, I believe; help my unbelief.” — Mark 9:24
Scripture
- Mark 11:24 — Pray believing you’ve received.
- Mark 9:24 — Help my unbelief.
- Hebrews 13:8 — Jesus is the same yesterday, today, forever.
- Philippians 4:13 — Strength for every circumstance.
Lightning Fast Facts
- 2006–2021: 444 fatalities (~30/yr). ~90% survive strikes; risk rises on trails/near trees/mountains.
- Most cells move through in ~30 minutes — hit pause, then resume when the storm is moving away.
Training Notes
- Increase volume or intensity—rarely both in the same week.
- Schedule regular recovery (e.g., every 4th week or as your body dictates).
- Rules of thumb (like 10%) are guardrails, not shackles—use your head.
Last Week’s Trivia
Pete Kostelnick (2016): San Francisco City Hall → NYC City Hall, 42d 6h 30m (~72 miles/day).
Calls to Action
- Join a 5K Challenge or Couch-to-Marathon (walkers welcome) — finish lines built on faith + consistency.
- Bible-in-a-Year (Members): Daily audio through Scripture with tips & encouragement.
Links & Resources
- UpwardRunning.com — membership, plans, RunClub app
- Peace with God — most important step