Irene, Urene, we all rene

This wonderful glorious day a half a hundred years ago, a beautiful baby girl entered into this world. We have the great honor and privledge to spend an hour with this young lady every day. So we started the day with 50 push ups.

Then, we split up. The horses cantered off campus for a 40 minute run around Bobby Jones. We stopped along the way 10 times and rested our legs. During our 30 second recovery, we pumped out 20 push ups. The total was 5.5 miles, 250 push ups (a new record).

The foxes stayed on campus and recieved a core workout they will likely recall tomorrow morning when they get out of bed. There were muffins after.

We are half way through the current session. There are 15 workouts left in this session. Thats about 52.5 more miles and 9,000 more repetitions of various exercises. This group is getting tighter every workout. Lets keep it together.

Upper Body

Warm up. The point of showing up early is to warm up. Cold muscles don't stretch. Hanging around next to the wall stretching cold muscles does not prevent injury. The minimum requirement is 2 laps. Two laps, a bit of stretches followed by some strides can wake up our bodies, loosen up our muscles and get us ready for intense physical training. Showing up late and jumping into a workout with this crowd will absolutely get us hurt. This group hammers like no other. Many days are "race effort" workouts. No one would ever step to the line cold and wait for the gun.

We had two groups. Mostly men and women. Each group ran down and back on the grass while the other group did various exercises with hand weights. When the strides and exercise were over, we stepped to the line and waited for the gun. The quick chicks paced the pack through two laps. 95, 92. Not bad for a controlled effort at the END of a tough workout.

4 miles, 600 repetitions of various upper body exercise.

To Piedmont Rd and Back

The above group of studs are rarely seen so relaxed.

John Oneil had too much fun at the Braves game last night to appear this morning. I wonder if any of the Braves miss a game when Oneil goes to work.

Out and back. We ran North up Peachtree Rd all the way to Piedmont Rd. We must have stopped a dozen times for core body exercise. The final count was 555 repetitions. Once we arrived at our final destination, we turned around and headed straight back. We figured the group ran 5 miles. The nice part of the workout was the down hill finish. We work, work ,worked our way up the hill, then turned around, spread our wings and flew back to our cars.

We are in our 3rd week of the current 6 week cycle. The group is beginning to morph into an elite urban assault unit. Keep showing up. Its is the group that makes group training work. The bigger the pack, the stronger the attack.

Church Run

Drink more water today. We likely sweat between 1 and 5 pounds of water weight this morning. It was not overly hot, just humid. The amazing thing about water is water is an amazing thing. Water can change how you feel. How you feel can change how you act. How you act can change the outcome of every moment of your day. If we are dehydrated, we will likely feel tight, sore or bent. When we are sucking down the H2O, we are likely feel pressure. The kind of pressure that makes you pull off the highway and hit the rest area. That is good. If we are well hydrated, we are likely feel better in our daily routine. We are less like to tell Jr. to take it easy on us because we are beat up. We are more likely to go to the driving range and feel better hitting a basket of balls. Lets face it, what is the fail safe way to avoid a blistering hangover? Well, don't drink but even better; have a huge glass of water before we go to sleep. Guess what, we can do that regardless, all day. We will feel better.

3 miles, 888 repetitions of various lower body exercise.

8s

Babes
___________

Kaffee
Prancy
Wendy
Mary Blythe
Emi
Carolyn
Caroline
Mary Anne
Kerry
Lucy
Harriott
Cole
Sheridan
Robin

Dudes
____________

Bob
Jimmy F.
Gary
Colby
David M.
Cleve
Charlie
Jimmy S.
John Oneil
Dave B
John S.
Down Town Preacher
Dave D.

Thanks again to Mary Anne and Jimmy for having us over to their home yesterday. Its nice to slow down every now and then. We are always in such a hurry.

Speaking of that, we pushed through 5 miles and 500 repetitions of various core exercises pretty quickly this morning. 110 of the 500 were push ups. We also did sit ups, bicycles, 8 count body builders, straight leg raises, flutter kicks, cross overs, back bends, plank crunches, & V crunches.

A few folks are looking forward to The Big Peach Sizzler 1oK on September 18. We basically do enough every morning to get us ready for this flat and fast race. There are a few folks that have shown an interest in running a personal record and getting a faster qualifier for next years Peachtree Road Race. Anyone who has been hanging around all summer should consider this race.

We have been talking about how much water we drink. We feel like 100oz a day is barely enough and 200oz is not too much. We believe that drinking that much wa wa can help keep off weight and help us to "feel better." Why not try it?

Friday Fun Day

We are invited to Mary Anne and Jimmy's Sunday at 5PM. @ 1846 Fernwood Rd.

Today's attendance:

Niki - Out of town for a week, hopefully hamstring will be better when she returns
Marc - Just hitting his stride
Mary Anne - Learning about her "other gear"
Jimmy - Will train through the pain
Kaffee - guards the secret keys to the kingdom, but will share them
Gary Mann - Runs like a kid, does push ups and pull ups like a Mann
John S. - Mission oriented ( future elite )
Terri - may stay... we hope
Michelle - headed to D.C. to balance the budget. See you in a week
Colby - GUTS
Jennifer - Robobabe
Sally - Well, Long Tall Sally, she's built for speed
Caroline - Fine, refined, otherwise defined - Southern Princess
David M - Finally found his home
Cleve - Still dusting off the wheels
Leslie - Miraculous Transformation
John O - getting interested
SLAWek - Slaw Dog. He is rolling
Charlie - The invisible stud. Will show up soon
Dave Baker - Not racing tomorrow... or today
Lisa - Weekend Warrior is ready
Harriott - The Queen Mother
Allison - Southern Charm in motion
Mary Susan - Susan aint going away
Lucy - emergent front running hot mom
Charles - Down Town Preacher is praying for all of us. Some more than others

Upper Body

We ran on the grass today. The yard is really soft and forgiving. Running on the soft surface is so much better for our legs. We think we went down and back 20 times. Each down is 120 meters, as is each back. 20X240=4800. Another way to say that is "3 miles". We had two large groups. As one group ran down and back, the other group lifted 5 pound hand weights. If we ran down and back 20 times, we must have exercised 20 times. Each turn with the weights averaged about 35 repetitions. 20X35=700.

We ran a hard 800 at the end of the workout. We had a blue light special today. All shoppers who split there first quarter under 100 seconds received a half off discount. The Horses neither asked for nor received quarter.

3.5 miles, 700 repetitions of various upper body exercise.