Guest Instructor and Participants

Pop Quiz

Name ----------1 mile -  sit ups -  push ups

Dave D---------- 5:28 -  62 -  54
Prancey--------- 5:29 -  100 -  56
John O'Neill -----5:36 -  68 -  86
Matthew --------5:48 -  100 -  57
John S ----------5:55 -  95 -  71
Dave B ---------6:06 -  70 -  50
Amy ------------6:08 -  130 -  60
Michael ---------6:09 -  72 -  58
Gary ------------6:12 -  75 -  70
Kristin ----------6:23 -  74 -  54
John Mears -----6:24 -  56 -  55
Julianna ---------6:28 -  62 -  50
Michael S. ------6:28 -  87  - 41
Caroline --------6:42 -  72  - 61
Kathleen -------6:44 -  70  - 45
Jimmy F -------6:47  - 60 - 40
Jenny ----------6:51 - 50 - 51
Kristen --------6:52 -  61 -  52
Anne M -------6:57 -  75 -  60
Maggie --------7:12 -  75 -  65
Jennifer --------7:37 -  57 -  43
Owen ----------7:41 -  55 -  43
Susie Mac----- 7:41 -  71 -  59
Caroline V----- 7:42 -  73 -  66
Christine -------7:50 -  52  - 65
Holly ----------8:05 -  52 -  22
Stacey --------8:20 -  39  - 30
Harriott -------8:23 -  50 -  45
Paige ---------8:23 -  53 -  49
Allison --------8:31 -  89 -  80
Todd--------- 8:36  - 54  - 45
Cindy-------- 8:38  - 47  - 66
Marc-------- 8:38 -  39 -  49
Mary Blythe -8:40  - 102 -  82
Kaffee -------8:41 -  70 -  85
Wendy -------8:41 -  55  - 50
Arnaud -------9:17 -  20  - 20
Martha -------9:59 -  30 -  20

37 poeple broke 8:42 in the mile. 19 broke 7 minutes. 15 folks did 70 or more sit ups. 25 did 50 or more push ups.

We have said it before and we will say it again. This is THE TOP group training program in Atlanta.

Atlanta Womens 5K - U.S.A. Track & Field Road 5k State Championship

Top 10 Age Group (AG) finishers
-----------------------------------------------------------
NANCY MECK 18:50 2nd AG 10th OA
ELIZABETH MCMAHON 20:42 5th AG
KRISTIN THOMAS 22:28 9th AG
CAROLYN PAIT 23:21 4th AG

Beast, Prance, Leslie, Carolyn (the real Boss)

We have always claimed to have some stud women in our group. These performances are no joke. These ladies are among the fastest women in Atlanta their own age. They are doing it on LOW mileage too. How? They work out every day, they do the exercises and they hammer on the hard days.

Yes, we met this morning and ran. We were dry for the first 10 minutes.

Todays group:

Michael S is continuing his miraculous transformation
Amy joined us for one of her 4 scheduled workouts today
Prancer has 80 days in a row in the books
Kaffee - Wild horses couldn't drag her away from Boot Camp
Michael - Road Warrior been beating the street and looking good
John S. is locked in and may be looking to go to the next level
Holly could never let Kaffee run alone in the cold, dark rain

PRINCESS Boot Camp had their once a year gym workout. Jenny, Susie, Kwithee, Jo Jo, & Lizard did tons of exercises. PBC is in fantastic shape.

There will be a make up workout on Saturday at 7:30AM @ E Rivers.

Finally

The base building period of our annual training regimen is over. The foundation has been laid. Now the clothes are coming off and the pace quickens. Veteran participants know this. There is some nervous anticipation about the weeks to come. Crazy 8s were mentioned a couple times this morning. E Rivers is the location of a crummy but convenient TRACK. Track = Fast.

We will never ask anyone to do something they can not do. We will ask that people step out of their comfort zone and explore possibilities. If we didn't ask folks to go hard on the hard days we wouldn't be doing our job.

For new participants, don't sweat it. We will ask you NOT to try and hang with the horses. We would rather you stay in the back, watch the show and protect yourself than to push it too early and break down. If you are new or just coming back, stay in the back. This group is in crazy shape.

Week in review:
M - 3 miles / 500 reps (core)
T - 3.5 miles / 720 reps (legs)
W - 4 miles / 755 reps (core)
Th - 3.5 miles / 680 reps (arms/back)
F - 4 miles / 1,000 reps (total body)
--------------------------------------
week - 18 miles / 3,655 reps - (new weekly reps record)

Name attendance

Kaffee 30
Gary 28
Irene 27
Prancey 25
Susie Mac 25
Todd 25
Harriott 23
John O. 23
John S 23
Paige 22
Kristen 21
Holly 20
Jimmy F 20
Maggie 20
JoEllyn 19
Michael S. 19
Jennifer 18
John O'Neill 18
Kristin 18
Mary Blythe 18

Carolyn 17
Dan 17
Jenny 17
Amy 16
Anne M 16
Caroline V 16
Matthew 16
Caroline 15
Christine 15
Dave D 15
Liz 15
Steef 15
Cindy 14
Charles 13
Fred 13
Lisa 13
Michael 12
Julianna 11
Owen 11
Sally 11
Slawek 11
Kathleen 10
Marc 10
Mary D. 10

PRUMC Campus

Big crowd this morning. It is always a good sign when we run out of weights. The weather was perfect.

We warmed up with an easy mile, ran 1 1/2 with weights in hand and finished with 2 X 1/2 at 5k race pace. The half miles went 2:57, 2:53 at the front with a good pack just behind. Everyone ran either straight splits or went negative (second half faster than first). 3.5 miles, 680 repetitions of various upper body exercise.

It has been a pleasure watching participants grind out these past weeks. The Pack has earned a certificate!

day 28 of 30

Big Urban Loop

Lenox Mall today. We stopped for sets of 40 reps 5 times on our way to the Mall. Once the warm up was over, we did 20X6 count ab builders in the Mall Parking Lot, 100 bicycles in the MARTA straw that is piney, lots more 40 count sets, then 100 straight leg cross overs on the Brio grass.

The 100 count exercises are tough. Not everyone can do it every day but a lot folks are hanging.

The total for today was 755 repetitions of core exercise. 755 is the true home run record for a career by Atlanta's own Hank Aaron. We hammered the workout today in honor of Hammering Hank. Baseball season is about to start; as is Barry Bonds trial.





what does her shirt say?

  PRUMC Boot Camp is about to start its 6th year. There are some fine fit folks who have come through.

Name attendance


Kaffee 28
Gary 26
Irene 25
Prancey 24
Susie Mac 23
Todd 23
John S 22
John O. 21
Paige 21
Harriott 20
Holly 20
Maggie 20
Jimmy F 19
Kristen 19
JoEllyn 18
Mary Blythe 18
Michael S. 18
John O'Neill 17
Kristin 17
Carolyn 16
Jennifer 16
Jenny 16
Amy 15
Anne M 15
Caroline V 15
Dan 15
Dave D 15
Liz 15
Christine 14
Matthew 14
Caroline 13
Charles 13
Cindy 13
Steef 13
Fred 12
Lisa 12
Owen 11
Sally 11
Julianna 10
Marc 10
Michael 10
Kathleen 9
Slawek 9
Mary D. 8

Day 26

Church Run Backwards

3 miles, 500 repetitions of various core exercises. We took it really easy for the first 30 minutes. It was mostly down hill running with frequent stops and lots of conversation. People love the Monday morning workout. It is an opportunity to catch up with our workout buddies and reset our body clock for the weekly grind. We performed V crunches, flutter kicks, plank crunches, stair step aerobics with a twist & crunches during the warm up. The conversation stopped and the workout began with a) 20X6 count ab builders, b)100 bicycles and c) one mile slightly up hill at race pace.

We stretched after the workout.

We have a large group of participants that worked out all winter. Spring is here. As the clothes come off, people will know. The commitment to the daily grind, the accumulation of the weeks and the progression of fitness that come with it will be evident.

Congratulation to Dave Baker. Dave ran 3:35 for the Atlanta Marathon which qualifies him for The Boston Marathon. In the suddenly popular marathoning world, being a "Boston Qualifier" is a cut above. When marathoning snobs talk, the first question they ask is "have you ever run Boston?"

"Have you ever been a sub-seeded qualifier for the Peachtree Road Race?" Have you ever warmed up down the middle of Peachtree waving to your friends, then slid by the police baracade and inbetween the fences to the starting line; rubbed shoulders with the fastest men and women in the world and lined up right at their heels? Have you ever stretched against the press truck then stood at attention for the Star Spangled Banner facing 55 thousand people while a half a dozen heliocopters whizzed over head? Have you ever sipped water in Piedmont Park with a four digit # pinned you your shorts? Ever finished in the top 1,000?

Want to? PRUMC Boot Camp!

Running of the Brides

Boot Camp Royal Couple

This happy couple are like peas and carrots. They led a procession of fitness freaks dressed in white down Peachtree this morning to the annual circus outside Filene's Basement. The Running of the Brides was a huge success. The weather was nice, the Moon was large in the sky, T.V. and Radio where there to capture the madness. But most importantly, there were throngs of screaming girls cheering our beautiful faux brides like they were at a Bon Jovi concert.

Our mock maidens had their Preacher in tow, dressed in his traditional....dress. Talk about a destination wedding. The bride, groom (which one was which?), Preacher and guests all traveled together for this one. We may be on to something here. A wedding party that runs together straight down Peachtree St. from Church to reception. Ladies, Mary Blyth is still planning. Can we talk her into it? Fitness Wedding.

These outside the box workouts are rather inspirational. The Preacher may use his Lenten Streak for promotional purposes. Don't be surprised if you see him running down Peachtree tomorrow wearing a sandwich board that reads FOLLOW ME TO FIRST METHODIST.




PRUMC Boot Camp Wedding Party

 Other than The Preacher, Caroline was the only other guest not dressed in white. When asked if she was wearing Red & Black in support of her school in the NCAA tourney, she said "well...this is Matty's 3rd wedding...". Ouch. Old hat? Never.

We had a couple of Irish studs crash the wedding. Wedding crashers? Fergie and Chrissy had a great laugh and light workout with the regular crowd. They were shipped in for the "kiss me I'm Irish" portion of the workout but the ladies were taken- aback by the wedding party and missed the side show.


Name attendance

Kaffee 25
Gary 23
Irene 22
Prancey 21
Susie Mac 21
Todd 21
Harriott 20
Paige 20
John S 19
John O. 18
Maggie 18
Holly 17
JoEllyn 17
Kristen 17
Jimmy F 16
Mary Blythe 16
Michael S. 16
Jenny 15
John O'Neill 15
Kristin 15
Anne M 14
Caroline V 14
Carolyn 14
Dan 14
Jennifer 14
Cindy 13
Dave D 13
Liz 13
Amy 12
Caroline 12
Charles 12
Christine 12
Matthew 12
Steef 11
Fred 10
Lisa 11
Owen 10
Sally 9
Julianna 8
Kathleen 8
Slawek 8
Mary D. 7
Michael 7
Marc 7

St Patty's pre dawn jig and jog

AN IRISH FRIENDSHIP WISH
May there always be work for your hands to do;
May your purse always hold a coin or two;
May the sun always shine on your window pane;
May a rainbow be certain to follow each rain;
May the hand of a friend always be near you;
May God fill your heart with gladness to cheer you.

Little is known of Patrick's early life, though it is known that he was born in Roman Britain in the 4th century, into a wealthy Romano-British family. His father and grandfather were deacons in the Church. At the age of sixteen, he was kidnapped by Irish raiders and taken captive to Ireland as a slave.[9] It is believed he was held somewhere on the west coast of Ireland, possibly Mayo, but the exact location is unknown. According to his Confession, he was told by God in a dream to flee from captivity to the coast, where he would board a ship and return to Britain. Upon returning, he quickly joined the Church in Auxerre in Gaul and studied to be a priest.[citation needed]


In 432, he again said that he was called back to Ireland, though as a bishop, to Christianise the Irish from their native polytheism. Irish folklore tells that one of his teaching methods included using the shamrock to explain the Christian doctrine of the Trinity to the Irish people. After nearly thirty years of evangelism, he died on 17 March 461, and according to tradition, was buried at Downpatrick. Although there were other more successful missions to Ireland from Rome, Patrick endured as the principal champion of Irish Christianity and is held in esteem in the Irish Church.

drinking/running/recovery

We did 2 miles from PRUMC to, then around Frankie Allen. We stomped around on the outfields and up the stairs in between sets of lower body exercise. We did a little Buckhead tour on our way back to the Church. We finished with 2 X 1/2 mile. We ran straight splits (3.27, 3.27).

Tomorrow will be kooky. Don't miss it.

Day 23

Name attendance

Kaffee 23
Gary 21
Irene 21
Harriott 20
Prancey 20
Paige 19
Susie Mac 19
Todd 19
John S 17
John O. 16
Kristen 16
Maggie 16
Holly 15
JoEllyn 15
Anne M 14
Jennifer 14
Jimmy F 14
Kristin 14
Mary Blythe 14
Michael S. 14
Caroline V 13
Carolyn 13
Dan 13
Jenny 13
John O'Neill 13
Liz 13
Dave D 12
Christine 11
Cindy 11
Matthew 11
Steef 11
Amy 10
Caroline 10
Charles 10
Fred 10
Lisa 10
Owen 9
Sally 9
Slawek 8
Julianna 7
Kathleen 7
Mary D. 6
Michael 6
Cleve 5
Lisa M. 5
Marc 5

Today is day 23. Kaffees attendance is 23. 23 - 23 = 0. She has missed zero days. Everyone else can subtract their # from 23 to determine how many days they have missed. If you are averaging 3 1/2 miles and 550 repetitions of basic training exercise on your days off, then your program matches Kaffee's.

Yesterday we ran a long way in the cold dark rain then worked upper body for 15 minutes without much rest.

We needed an easy day. Today we got an easy day. We barely jogged North on Peachtree from PRUMC to Lenox Mall. We looped around the mall, crossed over 400 on the foot bridge and cut through Peachtree Park back to the village. We stopped on concrete and some grass. Some ground was still wet so we were selective about our exercise surface. We did those bent knee side crunches at the Lenox Mall front door while listening to groovy mall music. It is a hard surface but the ambiance distracted our attention.

Tomorrw and Friday are going to be special days for our famous fitness lunatics. If for no other reason, get out of bed for this... Super Moon

If that is not enough, tomorrow will be our lucky Irish Jig and Jog. Wear Green.

Friday is the Running of the Brides. Wear White. All White. Complete White Out.

Iron Man

Calvin Edwin "Cal" Ripken, Jr. (born August 24, 1960), nicknamed "Iron Man", is a former Major League Baseball shortstop and third baseman. He played his entire 21-year baseball career for the Baltimore Orioles (1981–2001).

He is perhaps best known for breaking New York Yankees first baseman Lou Gehrig's record for consecutive games played, a record many deemed unbreakable. Ripken surpassed the 56-year-old record when he played in his 2,131st consecutive game on September 6, 1995 between the Orioles and the California Angels in front of a sold-out crowd at Oriole Park at Camden Yards. To make the feat even more memorable, Ripken hit a home run in the previous night's game that tied Gehrig's record and another home run in his 2,131st game, which fans later voted as Major League Baseball's "Most Memorable Moment" in MLB history. Ripken played in an additional 502 straight games over the next three years, and his streak ended at 2,632 games when he voluntarily removed his name from the lineup for the final Orioles home game of the 1998 season. His record 2,632 straight games spanned over seventeen seasons, from May 30, 1982 to September 20, 1998.

Quotes:

"Early in my career, I decided I never wanted to get out of shape."

"I haven't given it (achieving 3,000 hits) much thought. I was taught a certain approach, how to come to the ballpark. I try not to do too much thinking about things like that. In this society we measure success in different ways. Three thousand (hits) represents success over a career, not a season. It'll be nice to get to that point."


"Stubbornness is usually considered a negative, but I think that trait has been a positive for me."

"The streak has become my identity; it's who I've become."

“They said we'll never get this game going if you don't run around the field, ... I said I didn't have the energy to make it. They said, 'Then walk.'”

"Everywhere you go around the country, people relate to the consecutive games streak in one shape or form, whether it's school or how they approach their job. I'm still pretty amazed that it became a symbol. I didn't think it was that big a deal.”

“I guarantee you you'll feel better.”

"People were saying I was tired after 20 or 30 games, and that's ridiculous," he recalled in conversations at the All-Star Game last week. "I consider myself pretty analytical. If there's a problem, I want to fix it. . . . If somebody could guarantee that by taking three days off, it would clear my mind and solve the problem, I'd do it. But I never believed in taking a day off to run away from it. I believe in working through it."

Name attendance

Kaffee 22
Gary 20
Harriott 20
Irene 20
Paige 18
Prancey 18
Susie Mac 18
Todd 18
John S 17
John O. 15
Kristen 15
Maggie 15
Holly 14
Jennifer 14
JoEllyn 14
Mary Blythe 14
Anne M 13
Caroline V 13
Dan 13
Jimmy F 13
Kristin 13
Michael S. 13
Carolyn 12
Dave D 12
Jenny 12
John O'Neill 12
Liz 12
Steef 11
Amy 10
Charles 10
Christine 10
Cindy 10
Fred 10
Lisa 10
Matthew 10
Caroline 9
Owen 9
Sally 9
Slawek 8
Julianna 6
Kathleen 6
Michael 6
Cleve 5
Lisa M. 5
Mary D. 5
Miller 4
Charlie 3
Dave B 3
Jennifer H. 3
Marc 3

We did L.S.D. today. Long Slow Distance. We ran in rain. Many of our lovely ladies said the cool rain felt good. They liked it. The fellas were okay with it. The Preacher wore a short sleeve dry fit. He thinks he is still in Disney World. Oh, he has a 7 day streak. Make sure to ask him every day if he still has a streak. He needs to be held accountable.

400 reps of shoulder/back/arms.

beach bums & ski bums return

> Name attendance
> Kaffee 21
> Harriott 20
> Irene 20
> Gary 19
> Paige 18
> Prancey 18
> Susie Mac 17
> Todd 17
> John S 16
> Kristen 15
> Maggie 15
> Jennifer 14
> John O. 14
> Mary Blythe 14
> Anne M 13
> Dan 13
> Holly 13
> Jimmy F 13
> JoEllyn 13
> Kristin 13
> Caroline V 12
> Carolyn 12
> John O'Neill 12
> Michael S.12
> Dave D 11
> Jenny 11
> Liz 11
> Steef 11
> Amy 10
> Christine 10
> Fred 10
> Lisa 10
> Matthew 10
> Caroline 9
> Charles 9
> Cindy 9
> Owen 9
> Sally 9
> Slawek 8
> Julianna 6
> Kathleen 6
> Michael 6
> Cleve 5
> Lisa M. 5
> Mary D. 5
> Miller 4
> Charlie 3
> Dave B 3
> Jennifer H. 3
> Marc 3
>
> The Beach Bums & ski bums returned today. Nearly everyone showed up. It amazing that, having to get up an hour earlier, everyone was in a good mood and had a good workout.
>
> 3.5 miles, 640 reps of core of which 100 were push ups

LADIES, LADIES, LADIES

Women of PRUMC Boot Camp click here

Date & Time:

Mar 26, 8:00 am

Location: Candler Park
585 Candler Park Dr.
Atlanta , GA 30307
Distance: 5K
Cost: $25 through 3/12/11
$30 3/13/11 – 3/23/11 or until the race capacity of 2,000 participants is reached.

The Atlanta Women's 5K is a run/walk celebrating women and fitness. The event takes place on a lovely course through historic Candler Park, and features special touches such as hand painted ceramic awards, performance race shirt and a flower for every participant as they cross the finish line. 

Adding to the fun of the 2011 Atlanta Women's 5K, participants are able to enter one of five team divisions.

Ladies under 40 years old  enter as: PRUMC Boot Camp -  open
Ladies over 40 enter as: PRUMC Boot Camp - Masters
Ladies over 50 enter as: PRUMC Boot Camp -  Grand Masters

Please reply to this email if you intend on running so we can put you on our team.

Invite daughters, sisters and mothers to do this event. This is the coolest event in Atlanta. We love this event.

Today 555 did the Lenox loop backwards. We finished our exercise at the mall, lined up at the Peachtree Road Race Starting Line, and raced back to Peachtree Road United Methodist Church.

3.5 miles, 500 repetitions of  various middle and upper body exercise of which 160 were push ups. We have done 300 push ups in a workout so today's push up out put was manageable.

Name attendance

Kaffee 20
Irene 19
Harriott 19

Gary 18
Paige 17
Prancey 17
John S 16
Susie Mac 16
Todd 16
Kristen 14
Maggie 14
Mary Blythe 14
Jennifer 13
John O. 13
Anne M 12
Holly 12
Jimmy F 12
JoEllyn 12
Kristin 12
Caroline V 11
Carolyn 11
Dan 11
John O'Neill 11
Michael S. 11
Steef 11
Amy 10
Dave D 10
Fred 10
Jenny 10
Liz 10
Caroline 9
Charles 9
Christine 9
Lisa 9
Matthew 9
Owen 9
Cindy 8
Sally 8
Slawek 7
Julianna 6
Michael 6
Cleve 5
Kathleen 5
Lisa M. 4
Mary D. 4
Miller 4
Charlie 3
Jennifer H. 3
Dave B 2
Marc 2

Upper Body plus 2X800

1 mile warm up
2 miles with 5lbs weights in hand w/ frequent stops for shoulder/back/arm exercise (600 reps)
2 X half mile at race pace.
-------------------------
4 miles/600 reps upper body

There was not a single drop of rain falling from the sky. We can only guess that a few of us may have heard the storm this morning, rolled over and went back to sleep. The three ladies at the top of the list don't care about rain. They are not missing a work out. They are locked in. Speaking of "locked in", Gary ran a 3:01 half at the end of the workout. We all wish we could run fast enough to be accused of steroids. All it takes is consistency. Stay consistent. Put together a consistent training period and all the sudden, your monster stomping folks half your age.

Name attendance

Kaffee 19
Harriott 18
Irene 18
Gary 17
Paige 16
Prancey 16
John S 15
Susie Mac 15
Todd 15
Kristen 14
John O. 13
Maggie 13
Mary Blythe 13
Anne M 12
Holly 12
Jennifer 12
JoEllyn 12
Kristin 12
Dan 11

Caroline V 11
Jimmy F 11
Michael S. 11
Steef 11
Amy 10
Carolyn 10
Dave D 10
Fred 10
Jenny 10
John O'Neill 10
Liz 10
Charles 9
Christine 9
Matthew 9
Owen 9
Slawek 8

Caroline 8
Lisa 8
Cindy 7
Sally 7
Julianna 6
Michael 6
Cleve 5
Kathleen 5
Lisa M. 4
Mary D. 4
Miller 4
Charlie 3
Jennifer H. 3
Dave B 2
Marc 1

Ash Wednesday

Valley

Ash Wednesday, According to Christian tradition, in the Western Christian calendar, is the first day of Lent and occurs 46 days (40 days not counting Sundays) before Easter.

Today is day 18 of the current session. We have participants with streaks of 61 and 105 days in a row without a day off. Today will start a streak for a few more of us.

Name attendance


Kaffee 18
Harriott 17
Irene 17
Gary 16
John S 15
Paige 15
Prancey 15
Susie Mac 15
Todd 14
Kristen 13
Mary Blythe 13
Anne M 12
Holly 12
Jennifer 12
JoEllyn 12
John O. 12
Kristin 12
Maggie 12
Caroline V 11
Michael S. 11
Steef 11
Amy 10
Carolyn 10
Dan 10
Dave D 10
Fred 10
Jenny 10
Jimmy F 10
John O'Neill 10
Liz 10
Charles 9
Christine 9
Matthew 9
Owen 9
Caroline 8
Lisa 8
Sally 7
Slawek 7
Cindy 6
Michael 6
Cleve 5
Julianna 5
Kathleen 5
Lisa M. 4
Mary D. 4
Miller 4
Charlie 3
Jennifer H. 3
Dave B 2

We ran 5 miles in the rain then cranked out 500 repetitions of core exercise on the soft, warm, dry Church carpet.

40- Marine Corps Sit Ups
40- Back bends
40- side crunches
100- bicycles
40-back bends
40- plank crunches
100- flutter kicks
100- bent knee oblique crunches
----------
500- core exercises with zero rest, no recovery time

Fat Tuesday

Frankie Allen

We ran strides on the outfield grass in between sets of various hip, thigh, quads, hams and calf exercises. We took the long way home. We intended on hammering a half mile at 5k race pace at the end of the workout but we had to respond to a damsel in distress. 3 miles, 700 reps.

This mornings workout was the equivalent of a six mile run.

As a rule, we burn 100 calories per mile and one calorie per single exercise performed. This works best with 5 miles and 500 reps (1,000 calories). More reps = less time running. The idea is to keep the heart rate elevated. In order to do that, we have to run a little harder in between exercises. RUN HARDER. We have determined that we can run LESS as long as we run hard. The exercises make up the difference in strength gained from running extra mileage, without beating or pounding the extra pavement.

A weekly total of 25 miles run with 3,000 reps of exercise is the equivalent of a 40 mile week of just running.

The day before lent. Why 40 days?

The number forty has many Biblical references: the forty days Moses spent on Mount Sinai with God (Exodus 24:18); the forty days and nights Elijah spent walking to Mount Horeb (1 Kings 19:8); the forty days and nights God sent rain in the great flood of Noah (Genesis 7:4); the forty years the Hebrew people wandered in the desert while traveling to the Promised Land (Numbers 14:33); the forty days Jonah in his prophecy of judgment gave the city of Nineveh in which to repent (Jonah 3:4).


Jesus retreated into the wilderness, where he fasted for forty days, and was tempted by the devil (Matthew 4:1-2, Mark 1:12-13, Luke 4:1-2). It is the traditional belief that Jesus lay for forty hours in the tomb.

So why 40 days? What is the magic behind 40 days? Who cares? It works. Try it. Run a minimum of 3 miles a day until Easter. Run every day and write it down. No days off.

While we are at it, NO:

corn chips, cookies, cigarettes, alcohol, TV, or Sex...





Just kidding... Just show up to the workouts and run 3 miles each weekend morning until Easter.

Name attendance


Kaffee 17
Harriott 16
Gary 15
Prancey 15
Susie Mac 15
Irene 14
John S 14
Paige 14
Todd 13
Anne M 12
Holly 12
JoEllyn 12
John O. 12
Kristen 12
Kristin 12
Mary Blythe 12
Caroline V 11
Jennifer 11
Maggie 11
Michael S. 11
Amy 10
Dan 10
Dave D 10
Fred 10
Jenny 10
Jimmy F 10
John O'Neill 10
Liz 10
Steef 10
Carolyn 9
Charles 9
Christine 9
Matthew 9
Owen 9
Caroline 8
Lisa 7
Sally 7
Michael 6
Cindy 5
Cleve 5
Kathleen 5
Slawek 5
Julianna 4
Lisa M. 4
Mary D. 4
Miller 4
Charlie 3
Jennifer H. 3
Dave B 2

Out and Back

That was the shortest workout ever. We started South on Peachtree from PRUMC. We started our exercise with 50 Marine Corps sit ups in the Charlie L. triangle at Ptree and Roswell. We continued South across W Paces where we dropped on the grass in front of Seasons 52 for 50 push ups (next time we will do 52). At the corner of Pharr and Ptree we did 100 bicycles in the Sun Trust grass. Continuing south, we ran to the Brio grass where we cranked out 100 flutter kicks. After a quarter stride past Publix, we did 50 back bends on the condo grass just past the new Chase Bank. We hit 400 total reps with 50 V Crunches on the St. Phil Hill facing Ptree. We hammered further South to the grass across from Christ the King where we did 20 six count ab builders. On our final two stops down Ptree we did 50 side plank crunches and 50 lying side crunches.

Having run one and a half miles and performed 600 repetitions, we turned around and ran back to PRUMC. The folks who ran fastest were the first people to make it back to the Church. They round tripped it in 40 minutes flat.

Just about anyone can run 3 miles in 40 minutes and anyone who exercises regularly can do 600 core exercises in that time. Show us another group that can do both in 40 flat. 19 year olds in basic training have to work up to that type of output.

We have 10 current participants who have either broken 42 minutes for a 10K or 20:15 for a 5K. That puts them on the line for the big race on the Fourth of July. The final opportunity to qualify for sub seeding or top seeding (D.D.) is this weekend. last chance 5k

Name  attendance


Kaffee 16
Harriott 15
Susie Mac 15
Gary 14
Prancey 14
Irene 13
John S 13
Paige 13
Anne M 12
Holly 12
JoEllyn 12
John O. 12
Kristen 12
Kristin 12
Todd 12
Caroline V 11
Mary Blythe 11
Michael S. 11
Amy 10
Dave D 10
Fred 10
Jennifer 10
Jenny 10
Liz 10
Maggie 10
Carolyn 9
Charles 9
Christine 9
Dan 10
Jimmy F 9
John O'Neill 9
Matthew 9
Owen 9
Steef 9
Caroline 7
Lisa 7
Sally 7
Michael 6
Cleve 5
Kathleen 5
Slawek 5
Cindy 4
Mary D. 4
Miller 4
Charlie 3
Jennifer H. 3
Julianna 3
Lisa M. 3
Dave B 2

Name attendance description


Kaffee 15 - Like Swiss Watch

Susie Mac 15 - Renaissance Woman

Gary 13 - The Mann

Harriott 13 - Queen Mother

Irene 13 - Five O and GO

Prancey 13 - Future Champion

Anne M 12 - Spring Chicken

Holly 12 - Mother of the Bride

JoEllyn 12 - Thin and Fast

John O. 12 - Don't call it a come back

John S 12 - fast

Kristin 12 - Hot Mom (according to her boys)

Paige 12 - Half Marathoner

Caroline V 11 - American Idol

Kristen 11 - W1

Michael S. 11 - Most Improved

Todd 11 - future most improved

Amy 10 - Glamour

Dave D 10 - M1
Fred 10 - Clydesdale

Jenny 10 - Gazelle

Liz 10 - Queen Bruce

Maggie 10 - Super Mom

Mary Blythe 10 - Bride to be

Charles 9 - Preacher

Dan 9 - Grit

Jennifer 9 - RoboBabe

Jimmy F 9 - Birdies and Pars

Matthew 9 - Lamb chops the ladies would die for

Owen 9 - Former Fat turned Fit

Carolyn 8 - The real Boss of Boot Camp

Christine 8 - Girl Power

John O'Neill 8 - Mayor

Steef 8 - former Soccer Star suddenly serious

Caroline 6 - Fine Fitness

Michael 6 - Former Fat turned Fitness Fanatic

Sally 6 - Built for Speed

Cleve 5 - has been Champ

Kathleen 5 - Tied with Harriott for most all time PRUMC boot camp attendance. (soon to be caught & passed by Kaffee)

Lisa 5 - M.I.A.
Miller 4 - hard charger

Slawek 4 - front runner

Charlie 3 - durable dude

Julianna 3 - New girl runner

Dave B 3 - marathoner

3 1/2 miles Lenox Backwards w/600 reps. We did sit ups in the dog poop, V Crunches at Buckhead Baseball, The Fitness Holy Trinity on the Best Grass in Atlanta, Push ups and V crunches on Nice ladies lawn, Military presses and curls with bricks at the Brick Pile, One Hundred bicycles in the Piney Needles near Marta, 20 six count ab builders on Lernox Mall grass, then we lined up at the Peachtree Road Race Starting line and hammered to the One mile mark.

Registration for the PTRR is open for Atlanta Track Club members. Some of us have run this race for over 3 decades. If you live in Atlanta and have never run this race, you should be ashamed of yourself. This is the greatest participation event on the greatest day in the greatest Country in the greatest City on the Greatest Street in the entire universe. Sign up.

Many of us are going on vacation. If you have no intention of winning anything this spring, then take some days off. The time off will do some good. Tuesday is FAT Tuesday. Be a disgusting pig. Eat, Drink and lay around like a slug. Get it out of your system, Then come back.

For those of us who intend on collecting more hardware, days off during spring break are inconsistent with those objectives.

Giving up smoking, drinking and cookies (all sugar) during Lent are common. We always suggest giving up an hour a day for exercise. If you are lacking the power it takes to adopt a daily exercise routine, seek a higher power and devote your routine to the Glory of Him.

Day 14

Running to burn Fat

How are we doing? We are getting thin and fast. In the last two days we have run 9 miles. We are systematically removing the carbon rubber from the bottom of our shoes. We have to remove rubber to remove blubber. Sure, we can starve ourselves but, who really sticks to a diet? Who wants to stick to a diet? We see the feeling of satisfaction on our faces when we speed through an interval at a personal record time. Its like, "Holy Cow! Did I just do that." And, there is freedom not to dissimilar to flying we feel when we traverse the earth a rapidly increasing paces. Hauling ass is fun.

Today we performed 580 repetitions of various leg, hip and butt exercises. Happy Birthday to JoEllyn the skinny hot Mom in Princess Boot Camp.

Day 13 - Long Run/Abs

Princess Boot Camp       

Name attendance                           

Kaffee 13
Susie Mac 13
Harriott 12
Irene 12
Gary 11
John O. 11
Kristin 11
Paige 11
Prancey 11
Todd 11
Anne M 10
Caroline V 10
Holly 10
JoEllyn 10
John S 10
Michael S. 10
Amy 9
Charles 9
Dave D 9
Kristen 9
Mary Blythe 9
Matthew 9
Christine 8
Dan 8
Fred 8
Jenny 8
Jimmy F 8
Liz 8
Maggie 8
Owen 8
Carolyn 7
Jennifer 7
John O'Neill 7
Steef 7
Michael 6
Cleve 5
Lisa 5
Sally 5
Caroline 4
Kathleen 4
Mary D. 4
Slawek 4
Charlie 3
Jennifer H. 3
Lisa M. 3
Miller 3
Dave B 2
Julianna 2

We are in our 3rd week. Today was a long run day.

Triple Nickel (meets at 555am) Ran from PRUMC to Frankie Allen, Garden Hills Pool, 2nd Ponce Baptist, Catholic Cathedral astro turf, then straight back on Peachtree to One Buckhead Plaza, then a one mile add on. We only stopped for 500 reps. We kept it moving pretty good this morning. 5 miles, 500 reps.

Princess Boot Camp (meets at 830am) Ran from PRUMC to Chastain Park, Down then Up Lake Forrest and all the way around and up, up ,up Powers Ferry and back to PRUMC. They also did 500 reps of all abs. 10K - 6.2 miles. This is the studliest all female group training in Atlanta.

The Old School Brick workout on the Church Campus

Strength and Speed  We had two first this morning. The first first was quite a surprise we thought we would never witness. Irene corrected us on her days of attenance. She said we had given her one too many days. "I missed one day" she said. See, she is counting her days and wants us to keep an accurate accounting of her days. She asked us to take a day back.

The second first was quite refreshing. During our warm up, out of town visiter/marathoner Julieanne spotted our crew on Peachtree St. Recognizing our fitness, she decided to join us. She worked out with us today and claims she is going to join our group. Beautiful. This is the finest group of fitness finatics in all the land. It takes one to know one and we are always glad to add to the pack.

We ran the two outside loops around the church(one mile) for a warm up then ran 3 inside loops(mile and a half) with weights in hand. We stopped and performed 500 repetitions of various arm, shoulder and back exercise along the way. Then we dropped the weight and lined up. We cruised 2 half miles in the neighborhood behind the church at 10K race pace.

                                                         Watch slow motions replay

                        Princess Boot Camp demonstrating the beautiful way to run for the Stride Doctor.

                                                                Fastest on Earth...Ever

Name attendance


Kaffee 12
Susie Mac 12
Harriott 11
Irene 11
Caroline V 10
Gary 10
Holly 10
John O. 10
Kristin 10
Paige 10
Prancey 10
Todd 10
Dave D 9
JoEllyn 9
John S 9
Michael S. 9
Amy 8
Anne M 8
Dan 8
Kristen 8
Mary Blythe 8
Matthew 8
Charles 7
Christine 7
Fred 7
Jenny 7
Jimmy F 7
Liz 7
Maggie 7
Owen 7
Steef 7
Carolyn 6
Jennifer 6
John O'Neill 6
Michael 6
Cleve 5
Lisa 5
Caroline 4
Mary D. 4
Sally 4
Slawek 4
Charlie 3
Jennifer H. 3
Kathleen 3
Lisa M. 3
Miller 3
Dave B 2