Monday, November 30, 2009

Monday 11-30, Crazy 8s

Small crowd. 4 miles, 600 repetitions of various exercises; mostly abdomen. Dave D was pushed today by Matty. Steef is moving through the pack. Christine is feeling good. Michael is solid. Irene, Holly and Allison kept the pace up. Anne is still rocking E Rivers. Mears is in shape. Gary makes it look easy. Rich is sticking around. Carolyn is nursing sore muscles. Jennifer was W1 for a day.

Wednesday, November 25, 2009

Wednesday 11-25, Crazy 8s

If the outdoor conditions are similar tomorrow to this morning, there will be some fast times run. Uniform of the day; short sleeves, short pants, no gloves. It is just cool enough to work out in few clothes and not sweat.

The field was perfect this morning. It was just soft enough that we could feel the sink but not the slide. Concrete and asphalt are the worst possible options for running. As we are an urban basic training group, we assault the asphalt almost daily. It is nice to feel the comfort of the leg saving earth. Lying and exercising on ground also reconnects our physical selves with the physical being and biorhythms of the earth. Most of us live in climate controlled homes, cars and offices. It nourishes our primal inner core to run and play outdoors.

We ran 4 miles and did 400 repetitions of various exercises; 120 push ups, the rest core.

Tuesday, November 24, 2009

Tues 11-24 / bricks

Another perfect morning for outdoor exercise. The group was mostly there, many for their final workout of the week. It is nice to get the morning calorie burn to take the edge off during the holiday season. We stayed on campus for the bricks. Ladies and gentlemen ran with a 5lbs brick in each hand for over a mile. We stopped about every 150 meters for shoulder and back and tri and arm exercises. The goal was to wear out the waist up. At the end, everyone ran a Muscogee mile. Times are still improving. Holly and Lisa M. made a little jump.

Thursday we are meeting at 7AM at Starbucks or 730AM at E Rivers. The workout will begin at 732AM.

Monday, November 23, 2009

Mon. 11-23 Legs

Big crowd. About as many guys as ladies. We tried to sneak out the back, but the late comers caught us. E Rivers track and field is wet so we ran off campus. The object of the workout is to run 3 miles and wear out our legs doing squats, lunges, stair step aerobics and many other hip, thigh, and calves exercises. We did one set of hills on Lake view too.

The group is getting stronger and faster. It is in the "we" that group basic training benifits us. When we show up every day on time and ready to roll, we move together with a purpose toward the goal of getting through another workout. As we continue this process, we can look back at the number of days we have spent together and we know that our days have moved us to another level. Every day it gets easier to knock out 40 push ups. Our mile times get a little faster. Our pants get a little looser.

If you have folks coming into town, invite them to join us. The more the better.

Friday, November 20, 2009

Friday Fun Day 11-20 Run up Peachtree

Chilly. We got going in a hurry. We started with 20 push ups 20 V Crunches and 20 Bicycles. We did a bunch of push ups along the way but not as many as last Friday. We had 300 reps when we left St Phillips. We had 520 by the time we left PRUMC. Most of the morning was spent on core exercises. We finished in the Buckhead Marta station. 750 total repetitions and 5 miles (does not include warm up). Reba (a.k.a. W1) finished with 8 men. Mears, Michael, Gary, Steef, Dave D., Dave, Matty and moi.

Anne led the way up Peachtree. Maggie is still hauling a bowling ball. Sally, Shana, Lisa, Lisa, Jenn, Rich, Ellen, Irene, and special K (a.k.a. Kaffzilla) hammered in a nice little pack. That's what group training is all about. Feeding off each other with a common purpose. Good week, look forward to another.

Thursday, November 19, 2009

Thursday Nov 19, Church Run

It was a crisp and clear morning. Folks wondered down to the track this morning like they were on a Sunday walk through the park. The parade ended around 6.07AM so we huddled together at the foot of the center stairs. Since Amy, Matty, Kaffe, Chris, Carolyn, Gary and Jimmy were the only folks warmed up, we lined up for 200 meter strides. We ran 200s and jogged across the infield. after the 4th, we broke into walking lunges. After 40 or so, we ran up the center stairs and did step/squats across the top ridge. Then we ran to the stump garden for stair step aerobics and standing leg presses. Then we ran to Rivers Rd , did a few more lunges, and sat against the wall. Carolyn asked for and received a shooting star, then The Professor got his wish. We proceeded to Muscogee, did squats, hammered up to Peachtree and did a few more lunges. Once we were all together, we ran all the way to Christ The King courtyard where we continued stair step aerobics. Then we laid down and did half dozen leg and hip exercises. Carolyn saw another one. You know, some folks have all the luck. Our next destination was 2nd Ponce Baptist. We ran to the courtyard in front of the Life center. We held the rail and reeled off another half dozen leg and hip exercises. This was the "Bar" station for the day. Then we ran to the front of the Baptist chapel and did one leg dead lifts before running back to E Rivers down Peachtree.

Lisa is running. Rich is healthy (almost). Slaw dog is smiling. Holly is Jolly. Maria is settling in to marriage. Anne has not missed a day. Jennifer is a robobabe. Shana is all in. Christine is grinding. Matty's participation should liven things up. He takes requests. We are looking forward to a crowd tomorrow. Attrition is the mission. The more folks we start with, the more we drop. Invite a friend. Especially one that thinks they can hang.

Wednesday, November 18, 2009

Wed. 11-18 BRICKS

Cool. The air was damp. Gloves and pants were optional. Many folks started with pull ups this morning. We got together in the stump garden and started with push ups and dips. We do a lot of push ups. I would say 555 a week. The stump garden push ups are similar to the " perfect push up" devices you can buy from T.V. We also did dips to warm up the triceps. The bricks we carry are about 5 lbs. a piece. We ran 1.25 miles with bricks in hand. That is 3 laps around the entire E Rivers campus. We stop along the way for shoulder and back and triceps exercises. This morning we mixed in a few isometric holds with a few "mini's" to slow things down and then speed them up. The idea is to wear out your upper body. After bricks we ran a few strides. The idea of running strides at the end of a run or workout is to teach your body how to keep your form when you are tired. Late in a workout or a race we tend to "go to pieces" and we become less efficient. Strides help correct the dying. Strides bring vibrancy.

Anne is serious this time. The Preacher is running in NY. Talk about country come to town. Reba is quietly getting in shape. Prancy is M.I.A. Steef likes his new family. Slaw dog is toying with the idea of becoming an animal. Michael a.k.a. "the professor" is developing the formula for success. Carolyn is spreading the Joy. Ellen is hell bent on running a half...again. Socks were a big topic, thanks again to A.G.

Tuesday, November 17, 2009

Tues. 11-17 Legs

The meteor shower was not visible due to cloud coverage. Stay tuned for future astronomical events. So we warmed up and stretched. I thought we were going to do repeat 200s, but the front is too fast. We decided it would be easier to split into two groups and stride the straights and jog the turns. The other group exercised until it was their turn to run. Exercises: Lunges, swing set leg curls, swats, inner thigh leg raises on the bleachers in dip position, leg curls in plank position, reverse plank, side leg raises and kicks, running stairs, stair step aerobics, plyometrics (running in place on the stumps), calf raises, plies, kick boxing kicks and lying leg presses and bridges with knees together then apart. All fun stuff. Since this is a running boot camp (whatever), we ran a Muscogee mile. Kaffee ran another PR, Dave 5:45, Reba 6:35, The rest ran well. Its seems that if you stagger the start just right, everyone is in a dead sprint for the finish together. Thanks to Amy G for providing the comic relief knocking over trash cans and falling in the stump garden. Oh yea, I almost forgot. Kaffe and I talked about her string of records. I commented that she has been showing up EVERY DAY and not getting hurt. He said she doesn't get hurt because she shows up early and warms up. Wow, this deal actually works.

Monday, November 16, 2009

Monday 11-16 Crazy Eights

Dave found his Garmin and ran crazy. Glahn and Michael ran 2 before the first exercise. Ellen and Kellam the Hot Mom returned. Jimmy was chasing demonds. Harriott thinks she is a boot camp instructor. Lisa ran with Lisa M for a few strides. Anne still has not missed a day. Alli and Sally dont like to overstay their welcome. Maria was back by popular demand. Shana and Rick are feeling better. Kaffe has been smoking Holly. Gary is a stud. Carolyn is a machine. Christine is well rested and The Preacher is faster than he looks. 4 MILES 500 REPITIONS of various exercises. All on the grass.

Friday, November 13, 2009

Friday the 13th - Buckhead Marta/Push ups

On Friday, we like to "empty the tank." We leave E Rivers and head North on Pechtreee stopping about every 200 meters and doing excercises. This morning we started a bit slower and made more stops with fewer repitions. We had 300 reps at church turn, 450 by West Paces Ferry and finished with 700 at the Buckhead Marta station. We mixed legs and abs into 200 Pushups. The total mileage was 5 miles not including the warm up. The time was 59 minutes. 200 pushups is a lot and a new boot camp record. We ran back and enjoyed the sun rise.

Thursday, November 12, 2009

Thursday 11-12...Strides

It was a clear and crisp morning. The ground was still wet so we ran on the hard surface. E Rivers has long straight aways and narrow curves so we like to stride the straights and jog the turns. We split into two groups. While the first group ran down, around and back, the second group did exercises. Today we worked almost entirely on abdomen. We tried a few new moves and brought back a few old ones. The fast group did half miles for their last two runs so they got an extra half mile while the other group got additional exercises. We did a few pull ups at the end of the workout. 3miles does not include the warm up. We are looking forward to a large group tomorrow.

Wednesday, November 11, 2009

Wednesday 11-11 Bricks

Another good turn out for a rainy Wednesday. Kaffee, Prancer, Amy, Jimmy, Holly, John M., Gary, The Preacher, Lisa M., Anne, Carolyn, Shana, Lisa, Reba, and last but never least, Harriott (mother of the great Harriott).

The Rain was more like a mist. It was not too cold so we were comfortable. We warmed up by running up the center stairs, along the top ridge, up the far stairs, past the stump garden and around the front of the school down the driveway past the new construction , back to the track up the front stretch and back up the center set of stairs. After two laps, we stopped at the stump garden and rested in push up position with a hand on each stump. Then we started exercising: 10 push ups, right hand plank for 20 seconds, 8 push ups then left hand plank, then 6 P.U. rh plank, 4 p.u. l.h. plank, then two more push ups. Sounds easy but we did them real slow. As in "down 3...2...1... up." Now the fun starts. We grabbed a 5 pound brick with each hand and started running around the school. We stopped at the top of the driveway and rested with the bricks held over our heads for 30 seconds. Then we held them shoulder high in front of us. First the right hand went down and up then the left hand. We did 40 of those before we ran down the driveway and along the front stretch to the bottom of the center stairs. We held the bricks over our heads for another 30 seconds before 20 scarecrows (upper arm parallel to the deck elbow's bent, hands decline to chest high then back up). Then we ran up the stairs and back to the stump garden. We did 40 back rows per arm in plank position. We ran with bricks in hand for a while, then stopped for military press then ran with bricks some more back to the stump garden. Then we went back to left hand plank and held a brick high over our head and did 40 tricep presses, then switched and did 40 more on the other side. Then we ran with bricks some more. There were at least two more sets of shoulders before we did a 10 minute ab workout. We found a dry spot, laid on our backs, pressed our lower backs to the ground and hammered out sets of various ab exercises. Then we got up and went back to running with bricks. In all, we ran over a mile with bricks in hand, stopping along the way for exercises. We always try to hold back a little so we can recover enough to come for the rest of the week.

Tuesday, November 10, 2009

Tuesday Nov 11 - Rain

We had a good group. Prancer, Gary, Amy, Kaffee, Jennifer, Holly, Sally, Allison, Reba, Chris, Lisa M(welcome back), The Preacher, David B., Dave D. and Harriott. We ran in the rain up Rivers to Muscogee and then to the Church Parking deck. We spent some time there before moving to the Cathedral courtyard. In order: 40 stair steps, 40 squats, 40 lunges, wall sit 30 sec., 3 flights of stairs, 40 Plies, 40 calf raises, on our back hips up feet up locked in 40 knees together then apart, 40 presses each leg another 20 knees together/apart, then 50 leg curls in plank position against the benches(each leg), lying straight leg raises up leg then down 40 /40 then flip and do the other side, 80 flutter kicks, 40 more stair steps, straight leg raises with leg turned first 40 on the right side then 40 on the left. 20 kicks each side run home. Total mileage 2.3 miles. 55 minutes.

Monday, November 9, 2009

Monday November 09 - P.T. Test

Name 2 Mile Push ups sit ups pull ups

Dave 12.06 61 65 3
Gary 12.55 PR 70 89 6
Michael 13.19 PR 72 81 3
Prancer 13.19. 56 79 5
Chris 13.27 66 78 10
Jimmy 13.42 56 61 3
Amy 14..31 61 109
Steef 14.40 63 57
Shana 14.59 47 68
Carolyn 15.06 72 83
Rich 15.22 72 41
Charles 15.55 42 25
Maggie (prego) 16.49 62 25
Kaffee 17.47 PR 87 75
Allison 17.47
Elly 17.54 40 65
Anne 13.09/1 40 35
Sally 72 55
Holly 53 56

Maggie tied Charles in sit ups. Dave,Gary & Michael's progressions continue. Chris makes a big intro. Steef is faster than he looks. Anne has yet to miss a day. Most importantly, KAFFE BREAKS 18 MINUTES!!!! negative splits (9.01, 8.46)

Friday, November 6, 2009

Friday November 6 - Buckhead Marta

Those participants that earned a shirt recieved it today before the workout. We invited Keith and Caroline to join us today. Dave D was back this morning. Lisa got her shirt. Anne made her 4th workout in a row. The hot Moms love tee shirt day. Kaffee went the distance. Carolyn and Gary led the way. Slaw Dog is coming around. Christine will be gone for a week showing off her hot body on the beach. The other Dave is going to try and pay the price in the 5K tomorrow. Sun rise was awesome this morning. Sorry if you missed it. We never miss it.

Thursday, November 5, 2009

Thursday November 05

Thursday morning pre sunrise was just warm enough to exercise in shorts with no gloves. The stars where shining brightly and the air is clean. We warmed up with a few laps around the track before stretching. We ran a couple 200 meter strides with high knees, butt kickers and fast hands for recovery. Then we hit a fast twitch station. 3 groups did dips with either right or left leg in the air, hanging back rows/pull ups on the parellel bars or bicycles flat on their backs. We switched so everyone got a chance to work each station. Then we ran across the field and up the stairs to the stump garden where we did stair step aerobics, plyometrics(fast feet), isometrics (reverse plank), inner thigh raises, more stairs steps (over and back), and finally slow and deep push ups with short and fast push ups. Then we ran around the school and across the field to the swing set. Two groups switched off exercises. We put our feet on the swing with our hands on the ground face down and did 20 crunches while the other group did squats. Then we did swings face up leg curls while the others did reverse lunges. Each group did all twice. Then we ran over to the center stairs for calf and leg raises. Then back to the stump garden for more push ups and planks with leg curls. We really worked butt, thighs and calves. Today was much more chicky with only two dudes there today. Friday is Tee Shirt day. Dont be late.

Wednesday, November 4, 2009

Wednesday November 11-crazy 8's

On full moon wednesday, we had a group of 28 folks at E.Rivers. Crazy eights are a run on almost entirely, soft, forgiving grass. Grass is good, but you can't smoke it. Sorry about the mud. Participants did 555 repitions of various exercises and ran 4 1/2 miles. The air was crisp and clean, the leg speed was quick, and the people were tired in the end.

Tuesday, November 3, 2009

Tuesday November 3 - Bricks

We warmed up and stretched a bit. Today is more muscular than cardio and the regulars know it. So, we chatted or listened to above average levels of B.S. The exercises are tough. We started with 40 push ups and 40 dips. We changed speeds with the reps today. We are applying the same principal to our exercises as we do to our running. Change speeds. I would guess we ran 1 1/4 miles with 5 lds. bricks in our hands. That by itself would not be a problem if we didnt stop every 200 meters and add exercises. Presses, extentions, curls, (tri and bi), lifts, isometric holds, the regular stuff. When our arms were so tired we could hardly hold them up, we lined up for a Muscogee mile. Dave D ran 5.59, Gary 6.20, Carolyn 7.07. Jimmy wanted to make his friend Chris feel good so he allowed him to cross the finish first. Michael, Reba, John M. Emi, and Molly are hammering. You dont want to mess with them.

Monday, November 2, 2009

Monday Nov. 2nd - Church Run

Getting out of bed seemed a little easier this morning. Everyone was on time and rolling. We warmed up on the track at E Rivers and did a few pull ups. Then we ran up the stadium stairs to the stump garden where we kept the heart rate up doing stair step aerobics. Feeling warmed up we ran to the corner of Rivers and Ptree Battle and sat against the wall. A few strides up Rivers and we stopped for a few more stair step aerobics. We continued up Rivers to Muscogee where we stopped for squats. Then hard up Muscogee to Peachtree for walking lunges. Everyone together again, we crossed P'Tree and into Cathedral parking deck where we did plie's. While bounding down Cathedral parking deck we popped out a few lights (not really). We did try to wake the Padres exercising in the courtyard (stair step aerobics, leg lifts). The we dashed over to check on the Baptist. We enjoyed running the long stairs up and lunging down the back parking lot hill. We hustled low to the Garden Hills playground and waved to our fellow boot camp friends while we did more stair steps on the wall. We tried to bust onto the new Garden Hills field but they had it locked up so we used the parking lot for lying leg presses. Looking at the watch, we decided it was time to head back. We ran back to P'Tree. After more leg lifts at Alhambra and leg curls in plank position at St Phillips, we ran back to E Rivers. 3.5 miles, beautiful weather, Michael and I saw the shooting star.