Pace work on Valley

PRUMC boot camp is the toughest group training in Atlanta. If you don't believe it, come out and visit us this week. Please forward the http://www.atlantaelitebootcamp.com/ to folks who think they are in shape or think they would like to be in shape. This group is going to enter the spring strong enough to run with club runners and fit enough to match any other group in exercise repetitions.

This mornings group was fast. The back was a lot closer to the front. The front was chillin right below anaerobic threshold. The AT, also known as the lactate threshold, is the point where lactate (lactic acid) begins to accumulate in the bloodstream.


We ran from PRUMC out Alberta on to Roswell Rd past Ptree Pres., left on Lakeland, left on Habby right at The Gambler on Valley. We stretched, then ran a few strides and lined it up. This is what we will do Saturday before the gun. We ran down Valley to the 404 tree (one mile) in six minutes and twenty two seconds. Again, today was about race simulation. Then we turned around and ran half way back in 3.22 (a little long.) Then we stopped and talked, held hands and sang a song (not really), then lined up again and finished in 3.09 (a little short). Then we ran back to PRUMC.

1 mile warm , 1Xmile 6.22, 2X800 (3.22, 3.09), 2 cool. And I do mean too cool.

Lenox Mall

We had a nice crowd filled with fast legs for this mornings ritual. Good news from the weekend; Dave D. nearly broke 40 minutes in the Chattahoochee Nature 10K. He will be running through the police barricade and directly over the starting line when he lines up 7/4/2010. There are two types of runners, the runners on the outside of the fences and the runners on the inside of the fences. Dave will join us on the inside and will likely make the top 1000.

We were missing a few regulars this morning. We will be there tomorrow in case they show up. So, we headed North on Peachtree to the Buckhead Marta station. We ran under Peachtree Street and popped out on the other side. We continued North to Lenox Rd. where we took a right. We took another right at E Paces ferry and ran over 400 on the foot bridge behind Lenox Mall. We ran through Peachtree Park, further along E Paces Ferry and then cut through to Frankie Allen. We ran through Buckhead Baseball and out the back to Garden hills where we lined up and raced back up Grandview To Peachtree Rd and PRUMC.

We stopped about every 300 meters along this run and dropped. We accumulated 130 push ups during the run. The rest of the exercises were core related.

We are going to race on Saturday in the Hearts and Soles 5K. We will try and get another group qualified for the PTRR. 20:14 will do the trick. Everyone else who plans to enter the Peachtree Road Race needs to run a qualifier. The rest of the week will be a set up for Sat.

3.5 miles, 600 repetitions. Medium effort for these studs.

Parking Deck Ramps

We had a couple of Boot Camp babes make it 5 days this week. Folks, if you show up 4 days to PRUMC Boot Camp (the toughest dog gone workout in town), hang around and take a beating day after day, then wake up on Friday morning knowing that the crazy instructor is likely to take you out in the cold rain; THEN, make the decision to get up, suit up and show up, you are no longer working out. You are now training. Good job Lisa and Traci.

We ran to the 1st floor of the One Buckhead Plaza parking deck. It was not really raining too hard. We made it there relatively dry. Then we ran (3 ramps then leg exercise, then another 3 ramps with more exercise then another 2 ramps and more exercise, then an elevator ride back to one) X 4.

Then we ran the long way home in the cold rain. I figure we ran 2 1/2 miles UP HILL this morning. Today was a tough day.

4 miles, Quads, Hams, Calves, Hips, and cardio.

Brix/3X800

If you are reading this, you are probably sitting in a chair at a desk. Stop. Get up. Get a large cup. Fill it with water. Bring it back to your desk. Now... Drink it. Do it again after lunch.

We ran a mile warm up and grabbed bricks. We ran a mile with bricks in hand, stopped 8 times(about every 200 meters) and did arm, shoulder and back exercises. Each brick weighs 5 pounds. It wears on you.

Then we dropped the bricks and lined up. We ran 3X800 with 2 minutes of exercise in between 1 and 2.

We have a few folks running a 5k next weekend. 20.14 gets you a 4 digit # for the PTRR. Let me tell you, It ain't how fast you run on the 4th of July; its how good you look that counts. People notice if you are in with the in crowd. Also, if you start at the front, you have a shot of winning the coveted PTRR top 1000 coffee cup and top finisher hat. Seriously, whats the point of living if you cant show out once in a while.

20.14 = 6:28 X 3.125 = 3:14 X 6. We were under 3:14 for 3 at the end of a workout today.

Lenox Mall

Nice crowd. From PRUMC: North on Peachtree to Piedmont(20 v crunches, 20 dips, 20 V crunches). 200 meters down the road, the divider that separates the sidewalk from Peachtree we did incline push ups with right and left plank side crunches.(10PU, 10RSC, 8PU, 10LSC, 6PU, 10RSC, 4PU, 10LSC, 20PU). Then we ran to the exercise platform just outside the Marta station. (25 bent knee leg lifts, 25 flutter kicks). Under Peachtree in the Marta tunnel we hung from the hand rail and did (5 back rows and 5 curls)X5. Then we ran to the patch of grass before Lenox Mall and did 25 push ups and 25 back bends. Then we did 25 R side crunches and 25LSC on the guard rail just before Lenox Rd. We hot footed to the Lenox Marta Piney woods for 25 push ups and 50 bicycles, then ran toward the foot bridge. Just before crossing, we did 25 right and left plank crunches then hauled it up to the Peachtree Park Playground. We put our feet in a swing and placed our hands on the ground and did a swing set crunch followed by a decline push up (this is as hard as frozen dog poop), we did 13. Then more running and push ups on the best grass in Atlanta (but you cant smoke it) and more running. We showed off in front of Mickey Mouse boot camp located in Frankie Allen with another 50 reps of abdomen exercises (synchronized) before we ran the long way home. We did stop off at the corner of Grandview and Pharr for pull ups. There is a pull up bar right there. The group is officially "in shape." Please invite anyone interested in authentic old school basic training to join us for a few days.

3.5 miles, 650 repetitions(158 of which were push ups), finished with pull ups.

Parking Deck Ramps/ Groundhod Day

We had another good crowd today. It was nice to see so many people decide to leave their warm dry homes to venture out into the dark, cold, wet morning. We were rewarded with an old PRUMC favorite. If you were to leave PRUMC, run south on Peachtree, take a left before the commercial real estate formerly known as ESPN Zone, run down the hill, go right into the parking deck and keep running until you are on the top, you would have run 1 mile. On our first ascent this morning, we stopped every 3rd ramp to exercise, catch our breath and loosen our muscles. We took the elevator down and prepared for the next ascent. We raced to the top(9 stories, about 700 meters). We did a few more leg exercises at the top(squats, plies, lunges, leg lifts, bridge, side kicks,ect...), then rode the elevator down and ran up again, stopping every 3rd ramp. The final ascent was all the way up without stops. We put a tail on the workout with a small tour of the remnants of a once vibrant Buckhead.

4miles, 4 ascents, butt, legs, thighs, calves

Church Run/ abs

Studs: David G., Jimmy, Gary, Michael, Dave D., Steef, John M., Slawek, Matty
Robo Babes: Amy, Holly, Kaffee, Traci, Lisa, Irene, Kerry, Harriott

And the Studs have it.

We started south on Peachtree. Buckhead park (a.k.a. Charlie Loudermilk memorial park) across from the Roxy has a nice grassy knoll where we started with 50 bicycles. The marble waterless fountain made for a great place to do 50 stair step aerobics. The bank on the Pharr Rd corner has some nice grass for 50 Marine Corps style sit ups. Brio grass was good for 50 flutter kicks. Backbends were chilly just past Publix and side plank crunches were warmer at St. Phillips. We took the long way around Christ the King to the courtyard where we continued with crunches, more backbends and toe ups (touching your toes in the air while flat on your back). We ran over to Baptist for a few stair laps and then 50 V crunches. At the Garden Hills Playground we did 50 side elbow crunches on the rubber baby buggy bumpers. Then we ran all the way around Garden Hills to the dead end of Grandview. After 50 V crunches we raced up the hill and all the way back to PRUMC. We went inside the the final side crunches and up stairs for pull ups.

In 60 minutes, we ran 3.5 miles and did 700 repetitions of various abs exercises. A medium day.