Church Run

900 repetitions of various lower body exercise, 3 miles. From E Rivers Elem., We run West down Ptree Battle, North Up Rivers, East up Muscogee, Continue easy down Lake View, North along the Duck pond until we hit churches. We go in order, Catholic, Baptist, Episcopal. Then we run back to E Rivers running South on Ptree St.

Exercise:Stair step aerobics, lunges, squats, side step squat and jump, leg press, inner thigh leg lifts, toe pointed leg circles (reverse circle), run up stairs, Bar exercise ballet move(chickie), Lying leg presses, Knees together knees apart while lying on back with hips in air, side kicks, plie. We repeated squats and lunges.

This is a more muscular, less cardio workout. You can hear many more jokes on the medium days.

Drink a lot of water. We can not stress enough the benefit of being hydrated. Drinking Coke, Coffee and Tea are fine as long as you back those up with water. We recover much faster and feel SOOOO much better (less beat up, less cooked) when we are hydrated.

out and back

On August Ninth, Two thousand and Ten(8/9/10), we cranked out 890 repetitions of various core exercises. 89X10=890. We love fun with numbers.

Those of us that arrived on time warmed up a mile or more and did pull ups. We locked up our keys and started North(sketchy dude panhandling this morning). We stopped a lot. The first stop was for 40 push ups. Push ups are much easier these days. Then it went something like this: V Sits,side bends in push up position, more push ups, Plank crunches, dips, back bends, Right then left side crunches, flutter kick (100 of these at once), old fashion sit ups, leg lifts (while laying on marble water fountain, more dips, knees bent(feet off the deck and tapping ground) crunches, 100 bicycles, more push ups and back bends, then we ran home. There was likely some more stuff we did that escapes memory. 890 is a lot before sun up.

The run North on Peachtree is up hill so the run back is down hill. It is better than the other way. The final week of the July/August session . There is a new group at the head of the pack. They are also the folks with the highest attendance. Interesting how that works. Work out every day and don't get hurt.

Old School

HISTORY (1917 - 2010)
E. Rivers has the distinction of being one of Atlanta's oldest public schools. Originally called Peachtree Heights School, it opened its doors in 1917 as a two-grade schoolhouse on land that was donated for this specific purpose by Atlanta developer Eretus Rivers.

PRUMC Boot Camp has exclusive use of the campus for basic training. The campus is tailor made for Boot Camp. There is a Track. stairs, huge yard, basketball court, playground and courtyards.

This morning we warmed up on the track then began with some stretching on the basketball court. A few of us did pull ups on the playground. We ran up two sets of stairs to the stump garden (an outdoor classroom in a courtyard.) We exercised our repetition count up to 200 doing stair step aerobics, dips, push ups, and squats. We ran around the front of the school and through the parking lot to the driveway and back down to the track. We did a set of 8 count body builders on the grass. We ran up the stairs again back to the stump garden for legs raises, leg presses, and a set of plyometrics. We circled again back to the track and after a few push ups we split into 3 groups. One group was either on the track or the bleachers. They did lunges or V sits. Another group was on the basketball court doing core exercises. The third group was on the swing set doing crunches, leg curls and squats. After 20 reps, each group switched stations.

We ran a Muscogee mile at the end of the workout. The square block that sits on Peachtree Rd and Ptree Battle is exactly a mile (how did they know we were coming?). We call it "the Muscogee mile" because the 30 degree hill we climb from its base on Rivers Rd.

700 repetitions. 3 miles.

stairs

Running hard up a long flight of stairs is tough. It requires us to lean forward, lift our knees higher, and swing our arms harder. Stair running is a power move. Speed and momentum help for the first few stairs but then upward motion requires a strong plant and lift.

We ran up the center set of stairs, took a left turn, ran across the top ridge, stopped and picked up 5 pounds in each hand. The girls ran while the boys exercised. When the girls reappeared, the boys ran and the girls exercised. Each run took about 2.5 minutes. In two and a half minutes of running, the other group could average about 30 repetitions of various arm, shoulder and back exercises.

3 miles, 500 reps.

Jennifer 21 - Jacked
John S 21- M1
Colby 21 - committeed
Caroline 20 - W1
Harriott 20 - steady
Lisa 20 - effort
Emi 19 - reniasance woman
Lucy 19 - fast
Gary 19 - stud
Marc 19 - Metamorphosis
Kerry 19 - quiet
Charles 18 - not quiet
Charlie 17 - coming
Cleve 17 - resurrecting
Kaffee 16 - Joy
Dave B 16 - primetime
Mary Anne 16 - thin
Wendy 15 - Wonder
David M 15 - strong
Mary Blythe 14 - sweet
Matthew 14 - silly
Jimmy F 14 - healthy
Bob 12 - happy
Prancer 12 - MIA
Slawek 12 - solid
Cassie 12 - southern
Michelle 10 - MIA
Jimmy S. 11 - hurting
Rich 11 - desire
Terri 11 - babe
John Oneill 11 - talker
Allison 10 - sugar
Dave D 10 - elite
Niki 10 - tough girl
Susan 9 - miss her
Sally 9 - always willing
Irene 9 - in shape
Michael 8 - lion hearted
Carolyn 8 - lioness
Leslie 7 - lovely
Amy - 5 - long
Molly 4 - hot mom
Steef 3 - talented

Crazy 8s

Every now and then, there needs to be workout that's hard. In the running community, these are called: speed work, farklet, hill workout and tempo run. The idea is to increase leg turnover & get heart rate elevated.

Fitness can be measured by the volume of oxygen you can consume while exercising at your maximum capacity. VO2max is the maximum amount of oxygen in millilitres, one can use in one minute per kilogram of body weight. Those who are fit have higher VO2max values and can exercise more intensely than those who are not as well conditioned. Numerous studies show that you can increase your VO2max by working out at an intensity that raises your heart rate to between 65 and 85% of its maximum for at least 20 minutes three to five times a week.

One key to improved performances for distance runners is to get the body to tolerate increasing levels of lactic acid in the blood while running at a significantly faster pace than that of a steady state, aerobic conditioning run. Lactic acid is produced when we try to run a pace faster than the body can handle aerobically, usually faster than 80% of your MaxHeartRate. Anaerobic conditioning is sometimes called lactate threshold training. This type of training is done at a pace that is just under the point at which lactic acid is being produced at a faster rate than it can be removed from the bloodstream.

Another effective way of accomplishing the same objective is to do farklets. A farklet is a Swedish term that is loosely interpreted to mean "speed play." Crazy 8s are a variation of this age old workout.

In summary, running fast increases fitness. The way we learn to run fast is we.......run fast. Fast running makes fast runners. Speed begets speed.

Church Run

These last two days have been somewhat reflective of what we are trying to accomplish. The Preacher has been comparing physical fitness through discipline to mental and spiritual fitness though discipline. Also, we consider the importance of the community to participate and share their fitness(physical, mental, spiritual) with others. We suggest that all things worth while require daily devotion and support.

So, when the alarm clock goes off, we make sure either our feet or our knees hit the floor. We suit up, show up, warm up, crank it up, throw up (optional).

This mornings congregation met at the end of the front stretch. Those aspiring to a higher physical enlightenment did pull ups. We started the workout in the stump garden with a set of stair step aerobics, squats and box jumps. We moved pretty quickly this morning. Our journey took us through the neighborhoods until we reached The Churches.

We go to church for so many different reasons: marriage, funeral, baptism, confirmation, push ups, sit ups, leg lifts ect...

We worked the muscles below our belly button today. At the end of the workout, we did strides on the field.

4 miles, 888 repetitions of various lower body exercise.

Two Miles Out and Back

Emi 19
John S 19
Colby 18
Caroline 18
Lucy 18
Jennifer 18
Harriott 18
Lisa 17
Gary 17
Marc 17
Kerry 16
Charles 16
Kaffee 15
Wendy 15
Cleve 15
Dave B 15
David M 14
Charlie 14
Mary Anne 14
Bob 12
Prancer 12
Cassie 12
Mary Blythe 12
Jimmy F 12
Matty 12
Michelle 10
Jimmy S. 10
Slawek 11
Rich 11
Dave D 10
Terri 10
John Oneill 10
Susan 9
Sally 8
Niki 9
Michael 8
Carolyn 8
Allison 8
Leslie 7
Irene 7
Lauren 3
Steef 3
Molly 2
Lindsay 1

Good news, Emi stuck around and grabbed the top attendance. Bad new, she is going on vacation.

We had a decent crowd this morning. We like to start the week off hammering, usually crazy eights. We received Grace in the form of a brand new field. The "biggest yard in Buckhead" just got better. As the sod was put down this weekend and last nights rain hard, we chose to take our large crowd off camps.

We headed North on Peachtree. Today was concentrated on the core muscles. We did manage to do 120 push ups along the way. We ran an average of 2oo meters (half a lap around the track) and stopped 15 times. Every stop we knocked out core exercise. Peachtree Road United Methodist Church (PRUMC) sits exactly 2 miles away from E Rivers Elementary (the "E" stands for Eretus, we're sure Matty can work that into his act). We did our final exercises on the grass in the middle of the PRUMC parking lot just North of the Alter. Jimmy(speaking for the group) asked for and received mercy.

Exercise complete, we ran 2 miles back to Eretus Rivers. Caroline & Robin shared W1 today.

2 out, 700 repetitions of various core exercise, 2 back.