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."
Thursday, September 9, 2010
Wednesday, September 8, 2010
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.
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.
Tuesday, September 7, 2010
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.
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.
Monday, September 6, 2010
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.
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.
Friday, September 3, 2010
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
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
Thursday, September 2, 2010
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?
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?
Wednesday, September 1, 2010
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).
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).
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