Rain?

No. We had old school basic training. 800 reps of lower body for the 555s, 600 reps of lower body for PBC. Triple nickel ran a Muscogee Mile at the end. PBC ran hills hard at the end. Both totaled 3.5 miles. Friday fun day awaits.

Jazzercise

Kaffee - 3 - Holly-2- Harriott - 3 - Amy - 3- Leslie- 3 - Irene -2- Sally-2- Allison - 2- Mary Blythe Kane - 2 - Jennifer - 1 - Lisa - 1 - Caroline - 2 - Prancy -1 - Kerry-1-Carolyn-1-

Miller - 3- Slawek - 2 - Baker -2- Cleve - 3 - Jimmy -3- John S. - 3- Charlie- 3 - Michael - 2 -Dave D. -2- Matty - 2 - Big John - 1 - John Mears - 1- Fred - 1 - Colby - 3 - Marc-1- Scott-1-John Oneill-1-

David Bruce - 2 -Liz B - 2- Jenny - 3- Mary - 2- Marino-2- Susie Mac - 3-Tamson - 1- Kristin - 2- Kathleen - 1- Mary D.-1-

This may be Nirvana. Today may be Heaven on Earth. Rain over the last few days has softened the earth yet firmed the blades of grass. The temperature and humidity is ideal. As the fall sports season is still young, the fields are ripe for play. We will be taking advantage of these beautiful conditions for a few days.

We worked upper body this morning. We pumped 5 pound weights to the rhythm of music (jazzercize) in between strides on the grass.

The Coxmen of the 555 rounded the field in 71 seconds at the end. The crowd was close behind.

Day 2. Who is In?

Girls
-----------
Kaffee - 2 - Boot Camp is like eating & sleeping. Daily activity. Some how stays healthy
Holly -2- Works out twice most mornings. Mother of a State Champ.
Harriott - 2 - The Queen Mother also had a State Champ. Enjoys lots of attention.
Amy - 2 - Former W1 is patiently working out kinks
Leslie - 2 - Has reversed the aging process through Boot Camp.
Irene -1- Has taken fitness up a level
Sally -1- Shares her fitness hour with Hubby & hangs tough with he full timers.
Allison - Is as Sugary Sweet as Honey Suckle. How does she do that at 555?
Mary Blythe Kane - 1 - Only gets one hour a day of freedom a day and spends it with us.
Jennifer - 1 - Total Robo Babe transformed by Boot Camp
Lisa - 1 - This Branch has a family legacy to uphold.
Caroline - 1 - W1
Prancy -1 - Alien from another planet frequently visits to collect data.

Boys
------------
Miller - 2- He knows there is only one name in fitness he can trust (PRUMC Boot Camp)
Slawek - 2 - Has a taste for speed and is looking for more
Dave Baker -2- Notorious sand bagger is a weekend warrior
Cleve - 2 - May take over the front.
Jimmy -2- Has been grinding lately. Starting to look good.
John S. - 2- Still looking for a big payday
Charlie - 2 - sneaky fast
Michael - 2 - Is feeling good and testing the equipment
Dave D. -2- Icarus turned phoenix
Matty - 1 - Alien from another planet frequently visits to collect data.
Big John - 1 - has caught the crowd and now presides over it
John Mears - 1- getting momentum for a big Fall season.
Fred - 1 - Former M1 loves working out in the cold
Colby - 2 - Is back for more penance. The ladies will love him til he learns to love himself

If your name ain't on the list, you ain't showed up yet.

Princess
--------------------------
David Bruce - 2 -Has been home a record 10 days and has been working hard at Boot Camp
Liz B - 2- has been chasing her man around town
Jenny - 2- Robo Babe is ripped
Mary - 2- Back/hanging tough/looking good
Marino-2- Doesn't need boot camp but likes the workouts
Susie Mac - 2- Mac-tacular
Tamson - 1- Wants to be a track star
Kristin - 1- stud
Kathleen - 1- Alpha Female


http://www.morningsidemile.com/

This race is right in our wheel house. This is an event where 1) the kids can watch 2) its over quick 3) recovery allows for regular exercise the next day/week 4) We can clean up (as usual). 5) its a nice round # to carry around.

Friday fun day - please comment about your workout experience today.

Out and Back/ Loop

http://connect.garmin.com/activity/50314682

We climbed a couple hundred feet in elevation from E Rivers to Mike Ryders front yard. We have missed Mike for a few weeks at Boot Camp so we took Boot Camp to him. We did the Fitness Holy Trinity on the front yard. In all we ran 4 miles and cranked out 640 repetitions of exercise.

We averaged 18 miles a week and 2,500 repetitions of various exercise. Kaffee ran 108 miles and did 15,000 repetitions of various exercises over the last 6 weeks.

http://connect.garmin.com/activity/50314678

PBC graced the streets of Buckhead this morning with typical dignity and class. These ladies are secretly hard core exercise fanatics. They pumped out 600 reps with 3 miles today.

Be grateful for each other at Boot Camp. Its the group that makes group training great.


From The Sizzler race director:

Thank you so much for participating in this year's Big Peach Sizzler 10K on Sept. 18th!! We had over 1050 registered participants & were able to raise $6,000 Total for Crohn's & Colitis AND Cystic Fibrosis! We appreciate your support!

Congrats to the below TEAM award winners!! We do apologize for the delay with the Team awards, but they are now on hold for you to pick up at our Atlanta/Brookhaven location!

First Place Overall Women's Team -- ATC Women's Competitive Team
First Place Overall Men's Team -- PRUMC Boot Camp
First Place Overall Co-Ed Team -- PRUMC Boot Camp
Best T-Shirt Design -- Peachtree Tri Club
Most Participants -- Team Challenge

Thanks again for everything!

Todd


-- Todd LiscombDirector, Special Events & MarketingBig Peach Running Co.404-242-4057

A legend in his time...

RUNNING DOWN A DREAM

Keeping pace with John O’Neill at his Cushman & Wakefield office (as we did when taking this pic) is a tall order. We know he’s a fast talker—he's a broker—but we also found out he’s a fast runner. John placed 2nd in the men’s 40-44 age group on Sept. 18 in the Big Peach Sizzler 10K sponsored by local retailer the Big Peach Running Co. John kept a 6:40/mile and clocked in at 41:32, 5.77 seconds behind the first-place finisher (not even long enough for most of us to sip a beer). He also placed 38th overall (out of more than 1,000). John's near-victory speech wasn't quite Lou Gehrig: “There should’ve been paramedics following me. It was an ugly finish.”

Testosterone Overload

We had 16 Men and 7 Ladies this morning working upper body and running strides on the grass. We finished with a fast half mile. 14 Men and one quick chick were under 3:10. There is not a larger group of Men working out anywhere in Atlanta. We have lots of guys right now and they are all fast or getting fast.

When we run into folks that enjoy running and working out, we need to invite them to join us. We have come to realize the meaning of "strength in numbers."

We passed out medals this morning for the Sizzler Team Championship.

Attendance:

Name attendance
Kaffee 29
Charles 27
John S 25
Kristen 24
Michael G 25
Gary 24
Irene 23
Michael 24
Holly 22
Lisa 22
Mary Blythe 22
Jennifer 21
Caroline 21
Dave B 21
Harriott 20
Jimmy F 19
Lucy 20
Mary Anne 19
Charlie 18
John Mears 19
Leslie 18
Allison 17
Cleve 17
Matthew 17
Oneill - 18
Erin 16
Prancer 17
Kerry 15
Michelle 15
Carolyn 14
Fred 14
Scott 14
Big John 12
Niki 11
Sally 11
Amy 10
John O 10
Bob 8
Slawek 8
Casey 7
Marc 7
Steef 7
Colby 6
Jody 3
Terri 3
Dave D 0
Wendy 0

Proverbs: A man(woman) is known by the company he(she) keeps

Today was a day of reflection. After 700 repetitions of various leg exercises (and two miles of up hill running), The Preacher expressed his gratitude to the participants who show up every day and provide fellowship, motivation and support. Boot Camp is group basic training. With out the group there is no Boot Camp. Everyone one of us plays a key role in the group. Together, we accomplish that which we could not do alone.

So, this is the week we get the word out to future group members. Please forward our message to at least one person that would thrive in our group.

http://connect.garmin.com/activity/49948431 - PBC

Princess had a big group today. 3 miles 600 repetitions.

Champions

2010 Big Peach Sizzler Co Ed Champions and Mens team Champions.

We claim to be the fastest boot camp in Atlanta. Saturday we proved it.

http://results.active.com/pages/page.jsp?eventID=1872730&pubID=3



3 JENNA DOWNEY 38:46.52
9 NANCY MECK 40:54.80
25 JOHN O'NEILL 41:26.73
26 CHIP OWENS 41:27.54
28 DAVE BAKER 41:42.73
42 JOHN SHANNON 43:31.56
71 GARY MANN 45:33.19
72 MICHAEL GRAGNANI 45:34
110 SLAWOMIR HORODYSKI 47:39.53
112 JOHN MEARS 47:44.29
121 MICHAEL LORTZ 48:20.31
43 CAROLINE NOLEN 48:42.31
131 CHARLES GARDNER 48:44.90

Today: http://connect.garmin.com/activity/49802639

Push ups: We ran easy and exercised hard. We did 310 repetitions of core body exercise and 260 push ups ( a new record)

Princess boot camp did 400 core body repetitions + 100 push ups on the grass at Frankie Allen.

Tune up

We are ready. We ran a few extra laps warm up. We took a little extra time stretching, we ran a few strides, then we lined up. We ran 800 meters ( 2 laps ) at race pace. We did some leg, hips and thigh exercises to wake those up. Then we lined up and ran a quarter at race pace. Then we woke up our core muscles with a bit of exercise. Then we lined up and ran a quarter and working our way up the body, we finished with shoulder, back and chest exercise. Now our bodies are tuned up and turned on. All we have to do is repeat the warm up, stretching and strides; then line up. We are all prepared to have a great race.

We are meeting at 629am at The Toys R Us in The Loop where the race ends. We are walking up to the Marta and taking the train to the starting line. There is something kind of cool about taking a train out 6 miles then running back.

Bring 2 bucks.

Grass is Good

But you cant smoke it.

555: Crazy 8s on the yard. Charles, Lucy and Jennifer set the paces. We cranked out 500 repetitions of various core exercises during a 5 mile run.

http://connect.garmin.com/activity/49259481

830: The Princesses cantored about Frankie Allen in beautiful fashion. 3 miles 400 reps of all core.

PRUMC BOOT CAMP

BEFORE

AFTER

DAY 22 OF 30 - QUARTERS

SIGN UP TODAY FOR BIG PEACH SIZZLER. GO TO http://www.active.com/running/chamblee-ga/big-peach-sizzler-10k-2010 .
CLICK ON REGISTER NOW.
PLEASE SELECT TIMED 10K.
PLEASE SELECT TIMED TEAM ($30).
AGREE, ENTER YOUR DATE OF BIRTH, ENTER YOUR SIGNATURE, AGREE & CONTINUE
ENTER ALL YOUR INFORMATION.
IMPORTANT: TEAM NAME - PRUMC BOOT CAMP (USE ALL CAPS)
IMPORTANT: ENTER PROMO CODE - BPSIZZ10KTEAM2010
CONTINUE - PAY

Everyone running the Big Peach Sizzler on Saturday take Wednesday and Thursday off. Make sure to show up Friday. It is always a good idea to kick the tires and light the fires before takeoff.
Today was a Track Workout. The most basic form of timed running. 4X200 w/jog across infield recovery, then 8X400 with 4 minutes of core exercise between. The Quarters were all around 100 seconds a piece. 1:40 a lap X 2 is 3:20 a half or 6:40/ mile X 6 miles = 40 minutes. A 10K is 25 Quarters ( 6 miles plus a quarter). 40 minutes plus 100 seconds = 41:40. A sub 42 minute 10K qualifies for a sub seeded race number for The Peachtree Road Race.

Day 21 of 30

Legs and Paces: Princess Boot Camp: http://connect.garmin.com/activity/48852249

800 repetitions of various lower body Exercise. One mile of their 3 was on the stairs and they finished with tempo paced half mile-3:37.

555: http://connect.garmin.com/activity/48852252

This was a 3 mile Church run. We skipped the Baptist stairs this morning and hustled through the ritual. The objective this morning was to warm up, stretch out and then hit our strides. We cranked out 800 repetitions of various lower body exercise then ran down to the track and lined up. We ran 2X 800 (3:20, 3:17). total was 4.5 miles for those of us that warmed up 2 laps then did the track work.

The Sizzler has become a tradition for PRUMC Boot Camp. We have another solid group planning on running. This week is designed to maximize work and rest so we go to the starting line feeling strong and fresh.

Day 20 of 30

"The Rage Workout" is when one single instructor stands in the middle of the field and goes nuts for an hour. Today's was lacking one thing... rage. The group is so strong and the effort is there. It is a wonderful thing to witness. It seems like in the old days, fear, intimidation and rage were used for motivation daily to keep the paces up. Now that PRUMC's is truly Atlanta's Elite Boot Camp, the struggle is to hold the reins and keep the fast paces under control. We would gladly match up against any group in training.

We are the biggest and the fastest. 3.5 miles ( at least a mile of stairs) and 700 repetitions of old school basic training exercise.

Day 19 of 30

If you are tired and don't feel like working out, that is fine. Show up anyway. We need you. Even if your only at 50%. Why. Because you help make the group. Group training is the point of it.

More from Amby Burfoot on group training:

"One of my big affinity groups is runners, and running together turns out to be the best way to share our passion. When we run with someone else, the conversation flows naturally because... what else can we do? We lift our knees to move forward, and open our mouths to breathe more deeply. First, to capture as much oxygen as possible. And second, as a by-product, to talk.
Running removes us briefly from the fragmentation and depersonalization of the digital world. It gets us away from everything else: the phone, the computer, the fax machine. Alone at last, we resort to our oldest technologies-listening and talking.
Running seems to break down barriers. When we run, we are already so exposed, often nearly naked in our shorts and T-shirts, huffing and puffing, purified by the effort. Briefly removed from the defenses and secrets we maintain in so much of our lives, we feel less need to hide our private thoughts, loves, fears, and stresses. We share. And our sharing begets more sharing in return."

Day 18 of 30

Name attendance:

Kaffee 18
John S 17
Mary Anne 17
Charlie 16
Kristen 16
Michael G 16
Charles 15
Gary 15
Caroline 14
Dave B 14
Holly 14
Irene 14
Lisa 14
Mary Blythe 14
Erin 13
Michelle 13
Allison 12
Fred 12
Jimmy F 12
John Mears 12
Kerry 12
Leslie 12
Lucy 12
Michael 12
Harriott 11
Jennifer 11
Niki 11
Oneill -11
John O 10
Cleve 9
Prancer 9
Carolyn 8
Matthew 8
Big John 7
Casey 7
Marc 7
Sally 7
Colby 6
Bob 5
Scott 5
Steef 5
Amy 4
Slawek 3
Terri 3
Jody 1
Dave D 0
Wendy 0

In the book "The Runners Guide To The Meaning of Life" by Amby Burfoot, the question is asked... Why Run? "I run because I am an animal. I run because it is part of my genetic wiring. I run because millions of years of evolution have left me programmed to run. And, finally, I run because there's no better way to see the sun rise and set."

You know that feeling you get when you are leaving work for the last time before a week long vacation? Freedom. I get that every time I lace up my running shoes.

Church Run

555 did 860 repetitions of various lower body exercise. PBC did 600. The weather is perfect. The air is clean. The stars were shining bright.

For the slack bags that half ass leg lifts and kicks:

New research shows that a twice weekly hip strengthening regimen proved effective at reducing or eliminating the kind of knee pain referred to as patellofemoral pain (PFP) in female runners. Stronger hips may correct running form errors that contribute to PFP.

According to Science Daily:
"PFP, one of the most common running injuries, is caused when the thigh bone rubs against the back of the knee cap. Runners with PFP typically do not feel pain when they begin running, but once the pain begins, it gets increasingly worse ... PFP essentially wears away cartilage and can have the same effect as osteoarthritis."

Poor form during exercise can end up frequently hurting your knees and cause you to develop problems like patellofemoral pain (PFP) which frequently occurs in female runners. PFP occurs when your thigh bone starts rubbing against the back of your knee cap while running.
According to a pilot study, this type of pain can be reduced or even eliminated simply by strengthening your hips.

Granted, this was a very small, preliminary study, but your body almost always has the innate ability to rebalance itself when something is out of alignment, so the theory is quite plausible.
The key is to determine which area needs to be strengthened to correct the imbalance.

In this case, the theory that strengthening your hips to improve your gait, which in turn might correct the form error that contributes to PFP, makes sense, as stronger hips will help reduce the severity of the "q" angle on your leg alignment.

The q angle is more severe on women because the distance between a woman's femur bones is greater for child-bearing reasons. This ends up putting more pressure on women's knee joints.
The hip-strengthening exercises prescribed during this study involved single-leg squats and resistance band exercises, twice a week for 30-45 minutes, for six weeks.

The results were surprisingly positive as the majority of the runners no longer experienced onset of pain when running at the end of the trial.

Attrition is the Mission

http://connect.garmin.com/activity/47825752

The above link gives detail about the Monday Massacre. 8 miles, averaged 7.05 minutes/mile.

What it doesn't show was the exercise. We stopped every half mile, did 10 push ups then 40 core muscle moves. 16 times. That's (800M+50 repetitions)X16. 8 and 800.

We kept the wheels on the bus going round and round until the last participant dropped. Kaffee won.

This mornings highlight was the debut of Atlanta's primer running couple. After an 18 month courtship, PRUMC Boot Camp was proud to present the newly engaged Matt & Jenna. Best wishes.

Half Way Point

We are 15 days through a 30 day session. Those of us that are new are starting to feel a little better, not as sore and getting into the grove. The folks who have been hanging around since the start of spring have taken over the front. Finally, PRUMC Boot Camp regulars who maintain a high level of personal fitness are happy to watch the seasons change and encourage the new folks.

We often ask ourselves "how can I be the Man when your the Mann." We know that to "be the Man we have to beat the Mann." Bobby Cox was the GM of the Braves before he became The Skipper. The GM of PRUMC is Gary Mann. Gary is proof that 57 is the new 32. How does he do it? He shows up every day and grinds out workouts.

We ran 6 miles and cranked out 900 repetitions of various exercise, 130 of which were push ups. Gary did them all with perfect form.

http://connect.garmin.com/activity/47380190


PBC: Anne, Ann, Mary and Susie made Friday a fun day. In 49 minutes they ran almost 3 miles and pushed through 520 repetitions of various exercise.
http://connect.garmin.com/activity/47380185

These beautiful ladies are a dangerous distraction in traffic. Its hard to pay attention to the road while these elegant Princesses are cantering around town.
http://www.youtube.com/watch?v=QQvsz4hsuB0

Day 14 of 30

Name attendance

Kaffee 14
John S 13
Mary Anne 13
Kristen 12
Michael G 12
Caroline 11
Charles 11
Charlie 11
Irene 11
Mary Blythe 11
Allison 10
Dave B 10
Erin 10
Fred 10
Gary 10
Holly 10
Kerry 10
Jennifer 9
Jimmy F 9
Lisa 9
Lucy 9
Michael 9
Michelle 9
Harriott 8
John Mears 8
Leslie 8
Niki 8
Cleve 7
John O 7
Prancer 7
Casey 6
Marc 6
Matthew 6
Oneill - 6
Colby 5
Bob 4
Carolyn 4
Sally 4
Steef 4
Amy 3
Slawek 2
Dave D 0
Wendy 0

Those folks who are systematically removing the carbon rubber from the bottom of their shoes on a daily basis will likely be pleased with fitness results. today was 3 miles of strides on the grass with 650 repetitions for shoulder, back & arms exercise.

A small group training for Sizzler ran the old 7 mile loop.

Princess Boot Camp:
Core Four (Jenny, Kathleen, Kristin Susie Mac) plus, Two Mary's, Anne, Tamson, The Bruce's, And Joellyn.

This so called "Princess Boot Camp" has turned into a full blown hard corps calorie burning workout. Today the group did a mile warm up, ran two miles with weights in hand, pumping out 440 repetitions of various upper body exercise along the way, then 2X800 at an up tempo pace.

4 miles, 440 reps.

http://www.nytimes.com/2010/08/31/us/31soldier.html?_r=1&emc=eta1

To Fat to Fight?

Crazy 8s

http://connect.garmin.com/activity/47118267

The above link shows:
route = the figure 8s run on the soft forgiving grass
distance = 5.5 miles
carolies burned (remember to add 200) = 730 + 200 = 930
speed = average moving pace 6.46 minutes/ mile with a max of 4:16 pace. That max is 16 seconds per 100 meters.

PRUMC Boot Camp is a fitness lifestyle. We work out every day. Working out is like eating, sleeping and other essential daily activities. Working out every day keeps us mentally, physically and spiritually (thanks Preacher) tuned in and tuned up.

Today we were not working out. We were training. 5.5 miles, 555 repetitions of various core exercise(170 push ups + 385middle muscle moves). No Joke.

PBC:

http://connect.garmin.com/activity/47118262

Six Seeking Soft Surface & Shade:

The Core 4 (Kathleen, Kristin, Jenny, Susie Mac) + Mary & Tamson hammerd on the grass at Frankie Allen. They cranked out 500 reps (100 push ups + 400 Mid Muscle Moves).