Tuesday, April 30, 2013

Ladies of Style & Substance

We work out with some fine women!

Kaffee  17
Kelley 17
Jill 17
Lacie 15
Chris W. 14
Mary D. 14
Caroline  13
Dave J 13
Harriott  13
Kathleen 13
Paige 13
Scott 13
Susie Mac 13
Wendy 13
Barbara 12
Charles  12
Jake 12
Jay 12
Johnathan 12
Kam 12
Lisa  12
Jenny 11
Jimmy F  11
John G. 11
Kwithee 11
Mary Blythe  11
Molly  11
Barb  10
Dave D 10
JoEllyn 9
Patience 9
Anna 8
Irene 8
Roxanna 8
Diamond 7
JenJen 7
June 7
Liz 7
Natalie 7
Anne 6
Maggie 6
Reba 6
John S 5
Leslie 5
Margaret 5
Mary 5
Jen H 4
Holly 3
Kristen 3
Michele 3
Angelic 2
Ellen 2
Jackie 2
Lisa M. 2
Sally  2

Thursday, April 25, 2013

every day is a come back

Each day is an opportunity to improve on the previous day. When we are sick or injured, we miss the workouts and long for recovery. We cant wait to get back out there and get in the workout. If we have been away for an extended period, the come back is more difficult. The older we get, the longer it takes to duplicate the same level of fitness with each come back.

The joy in the come back can be found in the daily routine. Being grounded in the program gives us an opportunity to see continuous progressions. Writing it down gives us a hard copy of these progressions. Experiencing, feeling and seeing physical progressions gives hope and further momentum that lead to still more progress. A body in motion stays in motion. There are bad days. Bad days are the best days. If we can mentally check out and physically grind through the bad days, progress continues.

After a long lay off, running up a hill and feeling the oxygen debt that tingles then tightens the forearms, and works its way through the body like a large hand gripping us ever so tighter.... is a very welcome feeling.

Kaffee  14
Kelley 14
Jill 13
Lacie 13
Caroline  12
Mary D. 12
Scott 12
Susie Mac 12
Chris W. 11
Dave J 11
Harriott  11
Jay 11
Jenny 11
Jimmy F  11
Kam 11
Kathleen 11
Paige 11
Jake 10
Kwithee 10
Lisa  10
Wendy 10
Barbara 9
Dave D 9
John G. 9
Johnathan 9
Mary Blythe  9
Patience 9
Charles  8
Molly  8
Barb  7
Diamond 7
JoEllyn 7
Liz 7
Natalie 7
Roxanna 7
Anna 6
JenJen 6
June 6
Maggie 6
Anne 5
Irene 5
John S 5
Leslie 5
Mary 5
Reba 5
Jen H 4
Holly 3
Margaret 3
Michele 3
Angelic 2
Ellen 2
Jackie 2
Kristen 2
Sally  2
Lisa M. 1

Wednesday, April 24, 2013

Treatment

What do we use for treatment? Professional Massage, Chiropractor, Acupuncture (dry needling), foam roller, Holy Roller, Tennis Ball, Lacrosse Ball, Church Pew (after Sunday run), Door knob (Shoulders), Ice, Epsom Salt Bath, stretch, & drink water.

Unless we are racing, days off don't help. Many of us have taken decades off. In that case, the days off are all used up. Show up.

Kaffee  13
Kelley 13
Jill 12
Lacie 12
Scott 12
Caroline  11
Jay 11
Kam 11
Mary D. 11
Paige 11
Susie Mac 11
Chris W. 10
Dave J 10
Harriott  10
Jenny 10
Jimmy F  10
Kathleen 10
Kwithee 10
Lisa  10
Wendy 10
Barbara 9
Jake 9
John G. 9
Johnathan 9
Patience 9
Charles  8
Dave D 8
Mary Blythe  8
Molly  8
Diamond 7
JoEllyn 7
Liz 7
Natalie 7
Anna 6
Barb  6
June 6
Roxanna 6
Irene 5
JenJen 5
Leslie 5
Mary 5
Reba 5
Anne 4
Jen H 4
John S 4
Maggie 4
Holly 3
Margaret 3
Michele 3
Angelic 2
Ellen 2
Jackie 2
Kristen 2
Sally  2
Lisa M. 1

Monday, April 22, 2013

Atlanta Elite



We win stuff. Prancer is unbeatable in town right now. The Great Harriott, Daughter of the Queen Mother Harriott is making serious waves in NY. She ran 23.57 for 4 miles Sunday. She follows the formula too.

We have another half dozen women right behind them. We have ALTA superstars, Scratch Golfers, & Marathoners.

The formula will take us to our best self. The formula allows us to realize the full potential of our gifts. Show up every day and it happens.

Jill 11
Kaffee  11
Kelley 11
Lacie 11
Jay 10
Kam 10
Scott 10
Susie Mac 10
Caroline  9
Dave J 9
Mary D. 9
Paige 9
Chris W. 8
Harriott  8
Jake 8
Jenny 8
Jimmy F  8
Kathleen 8
Kwithee 8
Lisa  8
Mary Blythe  8
Patience 8
Wendy 8
Barbara 7
Charles  7
Dave D 7
John G. 7
Johnathan 7
Molly  7
Diamond 6
JoEllyn 6
Natalie 6
Roxanna 6
Anna 5
Barb  5
Leslie 5
Liz 5
Reba 5
Jen H 4
JenJen 4
June 4
Maggie 4
Mary 4
Anne 3
Holly 3
Irene 3
John S 3
Margaret 3
Michele 3
Angelic 2
Ellen 2
Jackie 2
Sally  2
Lisa M. 1

Friday, April 19, 2013

Thursday, April 18, 2013

Conversation

We aim to maintain a heart rate around 75% of Max every workout. This effort is known as "conversational" in the running community. A conversational effort allows is to average 3 miles and 600 repetitions of various exercises every workout. We work out 5 days a week. By the end of the week, we have 15 miles and 3,000 repetitions in the books. We do more weekly than any other fitness program, and we do it while talking.

Many programs have loud music blasting in your face, or loud mouthed instructors screaming. We sound like a cocktail party on wheels. We methodically crank out high numbers and talk.

What are we talking about? We talk about the people who miss the workouts. The first set of questions are usually "where is so & so?" Then the conversation begins. "Oh, she/he is ....". Then often one may hear, "oh, I'm sorry to hear that." Or, there is the uncomfortable silence..."........." This is for the unexcused absence of slack asses that can not pull their head off their pillow.

If you are not here, we are talking about you.

Jay 9
Jill 9
Kaffee  9
Kam 9
Kelley 9
Lacie 9
Caroline  8
Mary D. 8
Scott 8
Susie Mac 8
Chris W. 7
Dave J 7
Kathleen 7
Paige 7
Patience 7
Wendy 7
Dave D 6
Harriott  6
Jake 6
Jenny 6
Jimmy F  6
John G. 6
Kwithee 6
Lisa  6
Mary Blythe  6
Molly  6
Barbara 5
Diamond 5
JoEllyn 5
Johnathan 5
Leslie 5
Roxanna 5
Anna 4
Liz 4
Mary 4
Natalie 4
Reba 4
Anne 3
Barb  3
Charles  3
Holly 3
Irene 3
JenJen 3
John S 3
June 3
Maggie 3
Margaret 3
Michele 3
Angelic 2
Ellen 2
Jackie 2
Jen H 2
Sally  2
Lisa M. 1

Tuesday, April 16, 2013

Innocence Lost

For over 100 years, road racing has been another American past time. Road Racing is the only sport where the worlds most elite champions complete with all comers. Every runner in road racing shares the same experience as the other runners in each event. This spirit of accomplishment among the finishers brings people together in a way like no other. Road racing breaks down barriers of age, language, gender, nationality, religion, economics and color. We all put one foot in front of the other from point A to B.

In the last two years, we have shared our joy of running with the Atlanta community through the MLK Day 5K. We have often said that "road racing is the ultimate non-violent demonstration. We have never seen a fight at the end of a road race."

Our hope is that the events at The Boston Marathon will continue to bring the running community together and perhaps pick up a few more runners.


Monday, April 15, 2013

Show / No Show

We have been showing up now for 7 years. We have seen a thousand folks come through. We have watched men and women drop 10 minutes off a 10K. We have seen Ladies and Gentleman drop dress sizes and belt loops.

No one has done it showing up 2 or 3 days a week.

Jay 6
Kaffee  6
Kam 6
Kelley 6
Lacie 6
Mary D. 6
Caroline  5
Dave D 5
Dave J 5
Harriott  5
Jill 5
Kathleen 5
Paige 5
Scott 5
Susie Mac 5
Barbara 4
Chris W. 4
Jimmy F  4
John G. 4
Kwithee 4
Lisa  4
Mary 4
Mary Blythe  4
Molly  4
Wendy 4
Anna 3
Anne 3
Diamond 3
Holly 3
Jenny 3
JoEllyn 3
John S 3
Johnathan 3
June 3
Leslie 3
Liz 3
Margaret 3
Michele 3
Patience 3
Roxanna 3
Angelic 2
Charles  2
Jake 2
Sally  2
Ellen 1
Irene 1
Jackie 1
Jen H 1
JenJen 1
Maggie 1
Natalie 1
Reba 1

Wednesday, April 10, 2013

The Heart


Number of deaths for leading causes of death-CDC

  • Heart disease: 597,689
  • Cancer: 574,743
  • Chronic lower respiratory diseases: 138,080
  • Stroke (cerebrovascular diseases): 129,476


5 BEST EXERCISES TO IMPROVE HEART HEALTH

1. BRISK WALKING

2. RUNNING

3. SWIMMING

4. CYCLING

5. INTERVAL OR CIRCUIT TRAINING


Boot Camp attempts to maintain a heart rate at 75% of max for one hour every workout. We mix running and interval or circuit training in the time tested tradition of Military style basic training. 

We have also discovered that we get the cardio benefit of a 6 mile run in a 3 mile Boot Camp. The exercises at every stop keep our heart rate up while we are giving our legs a break. The less pounding and increase strength from exercise helps to reduce injury. 

Once or twice a week, we run fast. Fast running makes runners faster. Fast running also builds stronger heart and lungs. 

We do this with the finest people. Testing our physical limits in a platoon is a bit like bearing our souls in group therapy. On the track, there is no where to hide. What you see is what you get. 

We thrive on consistency. The winners are the folks who show up every day.

Mary 4
Anne 3
Barbara 3
Caroline  3
Diamond 3
Harriott  3
Holly 3
Jay 3
Jenny 3
Jill 3
JoEllyn 3
John G. 3
June 3
Kaffee  3
Kam 3
Kelley 3
Lacie 3
Lisa  3
Margaret 3
Mary D. 3
Paige 3
Patience 3
Wendy 3
Angelic 2
Anna 2
Chris W. 2
Dave D 2
Dave J 2
Jimmy F  2
John S 2
Johnathan 2
Kathleen 2
Kwithee 2
Leslie 2
Michele 2
Molly  2
Sally  2
Scott 2
Susie Mac 2
Charles  1
Ellen 1
Jake 1
JenJen 1
Liz 1
Mary Blythe  1
Roxanna 1