Champions

2010 Big Peach Sizzler Co Ed Champions and Mens team Champions.

We claim to be the fastest boot camp in Atlanta. Saturday we proved it.

http://results.active.com/pages/page.jsp?eventID=1872730&pubID=3



3 JENNA DOWNEY 38:46.52
9 NANCY MECK 40:54.80
25 JOHN O'NEILL 41:26.73
26 CHIP OWENS 41:27.54
28 DAVE BAKER 41:42.73
42 JOHN SHANNON 43:31.56
71 GARY MANN 45:33.19
72 MICHAEL GRAGNANI 45:34
110 SLAWOMIR HORODYSKI 47:39.53
112 JOHN MEARS 47:44.29
121 MICHAEL LORTZ 48:20.31
43 CAROLINE NOLEN 48:42.31
131 CHARLES GARDNER 48:44.90

Today: http://connect.garmin.com/activity/49802639

Push ups: We ran easy and exercised hard. We did 310 repetitions of core body exercise and 260 push ups ( a new record)

Princess boot camp did 400 core body repetitions + 100 push ups on the grass at Frankie Allen.

Tune up

We are ready. We ran a few extra laps warm up. We took a little extra time stretching, we ran a few strides, then we lined up. We ran 800 meters ( 2 laps ) at race pace. We did some leg, hips and thigh exercises to wake those up. Then we lined up and ran a quarter at race pace. Then we woke up our core muscles with a bit of exercise. Then we lined up and ran a quarter and working our way up the body, we finished with shoulder, back and chest exercise. Now our bodies are tuned up and turned on. All we have to do is repeat the warm up, stretching and strides; then line up. We are all prepared to have a great race.

We are meeting at 629am at The Toys R Us in The Loop where the race ends. We are walking up to the Marta and taking the train to the starting line. There is something kind of cool about taking a train out 6 miles then running back.

Bring 2 bucks.

Grass is Good

But you cant smoke it.

555: Crazy 8s on the yard. Charles, Lucy and Jennifer set the paces. We cranked out 500 repetitions of various core exercises during a 5 mile run.

http://connect.garmin.com/activity/49259481

830: The Princesses cantored about Frankie Allen in beautiful fashion. 3 miles 400 reps of all core.

PRUMC BOOT CAMP

BEFORE

AFTER

DAY 22 OF 30 - QUARTERS

SIGN UP TODAY FOR BIG PEACH SIZZLER. GO TO http://www.active.com/running/chamblee-ga/big-peach-sizzler-10k-2010 .
CLICK ON REGISTER NOW.
PLEASE SELECT TIMED 10K.
PLEASE SELECT TIMED TEAM ($30).
AGREE, ENTER YOUR DATE OF BIRTH, ENTER YOUR SIGNATURE, AGREE & CONTINUE
ENTER ALL YOUR INFORMATION.
IMPORTANT: TEAM NAME - PRUMC BOOT CAMP (USE ALL CAPS)
IMPORTANT: ENTER PROMO CODE - BPSIZZ10KTEAM2010
CONTINUE - PAY

Everyone running the Big Peach Sizzler on Saturday take Wednesday and Thursday off. Make sure to show up Friday. It is always a good idea to kick the tires and light the fires before takeoff.
Today was a Track Workout. The most basic form of timed running. 4X200 w/jog across infield recovery, then 8X400 with 4 minutes of core exercise between. The Quarters were all around 100 seconds a piece. 1:40 a lap X 2 is 3:20 a half or 6:40/ mile X 6 miles = 40 minutes. A 10K is 25 Quarters ( 6 miles plus a quarter). 40 minutes plus 100 seconds = 41:40. A sub 42 minute 10K qualifies for a sub seeded race number for The Peachtree Road Race.

Day 21 of 30

Legs and Paces: Princess Boot Camp: http://connect.garmin.com/activity/48852249

800 repetitions of various lower body Exercise. One mile of their 3 was on the stairs and they finished with tempo paced half mile-3:37.

555: http://connect.garmin.com/activity/48852252

This was a 3 mile Church run. We skipped the Baptist stairs this morning and hustled through the ritual. The objective this morning was to warm up, stretch out and then hit our strides. We cranked out 800 repetitions of various lower body exercise then ran down to the track and lined up. We ran 2X 800 (3:20, 3:17). total was 4.5 miles for those of us that warmed up 2 laps then did the track work.

The Sizzler has become a tradition for PRUMC Boot Camp. We have another solid group planning on running. This week is designed to maximize work and rest so we go to the starting line feeling strong and fresh.

Day 20 of 30

"The Rage Workout" is when one single instructor stands in the middle of the field and goes nuts for an hour. Today's was lacking one thing... rage. The group is so strong and the effort is there. It is a wonderful thing to witness. It seems like in the old days, fear, intimidation and rage were used for motivation daily to keep the paces up. Now that PRUMC's is truly Atlanta's Elite Boot Camp, the struggle is to hold the reins and keep the fast paces under control. We would gladly match up against any group in training.

We are the biggest and the fastest. 3.5 miles ( at least a mile of stairs) and 700 repetitions of old school basic training exercise.