Thursday Day 14 was a grind. Mondays are easy because we are rested and excited about weekend stories to share. Tuesday and Wednesday are rhythm days that come and go without much hassle as the week is still young. Friday is fun day filled with parties, sports, cookies and ice cream. Thursday? Thursday is a grind. Having already done 12 miles and 2,100 repetitions in 3 days, we rally at the sound of the alarm at 5:25AM. When our knees hit the floor (like the Preacher told us to) there is a brief sigh of relief before we stand. Now comes the morning inventory of aches and pain. Some of us look like 80 year old former NFL line men as we make our way to the coffee. Having swept the cobwebs out of our head and downed 4 Advil, we head to the field. The first few paces are slower than traffic around Lenox Mall. After 4 or 5 minutes, our blood is pumping, our sore muscles are stretching out and we become free to move again. Now comes the GRIND. Today's was on the grass. Run, exercise, run, exercise, run, exercise. Over and over. This is when the group takes over. Hang on to him/her. Don't let him/her get away. Get up for one more, we are almost done. Come on baby, lets finish this thing.
4 miles 400 reps for Triple Nickel and PBC. Minimum quantity, Max Speed.
Leslie 14
Kaffee 13
John S. 13
Harriott 13
Cleve 11
Caroline10
Slawek 10
Matthew 10
Jennifer 10
Holly 10
Dave B. 10
Gary 9
Amy 9
John O. 9
Mary Blythe 9
Jimmy F 9
Lisa 9
Fred 8
Mary 8
Irene 8
Miller 7
Carolyn 7
Allison 7
Dave D 7
Charlie 7
Lisa M 6
Kerry 6
Michael 6
Prancy 5
Colby 6
Scott 5
Sally 4
Charles 3
Big John 3
Marc 3
Lucy 3
PBC
Liz 12 -
Susie Mac 10
David B 10
Kristin 10
Jenny 9
Missy 7
Kathleen 7
Mary D 7
Anne M 6
Mary B 6
Tamson 4
Thursday, October 14, 2010
Wednesday, October 13, 2010
Jazzercize
555 - Ran up the center set of stairs, took a left, picked up weights and worked upper body exercise to the tunes. Then, ran easy down the stairs, half way around the track and hard across the center of the field back up the center set of stairs. 3 miles, 600 reps. The horses Cadillaced a 74 second Quarter before going home.
830 - Ran to Frankie Allen, picked up weights and worked upper body to the sound of music. A decent size crew ran easy across the outfield and medium back with 40 reps recovery between runs. 3 miles, 600 reps.
PRUMC Boot Camp, like many other group exercise programs, trains for strength and endurance. We also train for SPEED. We can take through the paces that very few people ever stride.
Stretching may be very helpful today. Try these.
830 - Ran to Frankie Allen, picked up weights and worked upper body to the sound of music. A decent size crew ran easy across the outfield and medium back with 40 reps recovery between runs. 3 miles, 600 reps.
PRUMC Boot Camp, like many other group exercise programs, trains for strength and endurance. We also train for SPEED. We can take through the paces that very few people ever stride.
Stretching may be very helpful today. Try these.
Tuesday, October 12, 2010
Monday, October 11, 2010
Day 11
Folks, we have a month to go in the current session. Thats 20 workouts. This is the BEST time of the year for outdoor training. The conditions this morning were ideal. Here is the current attendance:
Leslie 11
Kaffee 10
John S 10
Harriott 10
Caroline 10
Cleve 9
Slawek 8
Matthew 8
Jennifer 8
Gary 8
Amy 8
John O 7
Jimmy F 7
Holly 7
Dave B 7
Michael 6
Mary Blythe 6
Lisa 6
Irene 6
Colby 6
Carolyn 6
Allison 6
Scott 5
Mary 5
Kerry 5
Fred 5
Dave D 5
Charlie 5
Prancey 4
Miller 4
Lisa M. 4
Sally 3
Charles 3
Big John 3
Rob 1
Marc 1
Lucy 1
John Mears 1
Jody 1
PBC-
Liz - 8
Susie Mac - 7
David Bruce - 6 -
Jenny - 6-
Mary - 6-
Missy - 6
Kristin - 6
Marino-4-
Kathleen - 4-
Mary D.-4-
Tamson - 4
Both groups were on campus today. We all exercised legs. 2.5 miles for each. 555-900 reps/ PBC-800 reps.
Leslie 11
Kaffee 10
John S 10
Harriott 10
Caroline 10
Cleve 9
Slawek 8
Matthew 8
Jennifer 8
Gary 8
Amy 8
John O 7
Jimmy F 7
Holly 7
Dave B 7
Michael 6
Mary Blythe 6
Lisa 6
Irene 6
Colby 6
Carolyn 6
Allison 6
Scott 5
Mary 5
Kerry 5
Fred 5
Dave D 5
Charlie 5
Prancey 4
Miller 4
Lisa M. 4
Sally 3
Charles 3
Big John 3
Rob 1
Marc 1
Lucy 1
John Mears 1
Jody 1
PBC-
Liz - 8
Susie Mac - 7
David Bruce - 6 -
Jenny - 6-
Mary - 6-
Missy - 6
Kristin - 6
Marino-4-
Kathleen - 4-
Mary D.-4-
Tamson - 4
Both groups were on campus today. We all exercised legs. 2.5 miles for each. 555-900 reps/ PBC-800 reps.
Saturday, October 9, 2010
Wednesday, October 6, 2010
Fast on the Grass
Eighty percent of success is showing up - Woody Allen
555 - Crazy 8s on the groomed field. http://connect.garmin.com/activity/51923418 - under the red 8, click Charts then Moving time
http://connect.garmin.com/splits/51923418 - Avg Moving Pace
A nice crowd assembled this morning on the largest yard in Buckhead. We started running at 555AM. At 602AM, we did 40 push ups. We combined fast running with core exercise for the next 40 minutes. We covered 4 miles and rocked out 400 repetitions of various core exercises. It was enough for today.
We are fortunate enough to have a Preacher work out with us every morning. He gave us a 90 second devotional at the end of the workout. His message was about "being good enough". For the benefit of PRUMC Boot Camp, showing up is "just good enough."
Sometimes we show up feeling good and attack a workout. Sometimes we show up feeling horrible and survive a workout. Sometimes we show up with a specific purpose for the workout in a specific training program planed out with a defined goal in mind. Sometimes we show up to exercise for fun and fitness.
"Nothing happens if you don't show up"
PBC - http://connect.garmin.com/activity/51923409
The Bruce's, The Core 4, One of the Mary's, & One of the Anne's hammered out 4 and 400 on the grass at Frankie Allen. This group is getting tighter every day.
555 - Crazy 8s on the groomed field. http://connect.garmin.com/activity/51923418 - under the red 8, click Charts then Moving time
http://connect.garmin.com/splits/51923418 - Avg Moving Pace
A nice crowd assembled this morning on the largest yard in Buckhead. We started running at 555AM. At 602AM, we did 40 push ups. We combined fast running with core exercise for the next 40 minutes. We covered 4 miles and rocked out 400 repetitions of various core exercises. It was enough for today.
We are fortunate enough to have a Preacher work out with us every morning. He gave us a 90 second devotional at the end of the workout. His message was about "being good enough". For the benefit of PRUMC Boot Camp, showing up is "just good enough."
Sometimes we show up feeling good and attack a workout. Sometimes we show up feeling horrible and survive a workout. Sometimes we show up with a specific purpose for the workout in a specific training program planed out with a defined goal in mind. Sometimes we show up to exercise for fun and fitness.
"Nothing happens if you don't show up"
PBC - http://connect.garmin.com/activity/51923409
The Bruce's, The Core 4, One of the Mary's, & One of the Anne's hammered out 4 and 400 on the grass at Frankie Allen. This group is getting tighter every day.
Tuesday, October 5, 2010
Day 7 of 30 - Legs
http://connect.garmin.com/activity/51807723 in the "Laps" box, click "View Splits" to see the average moving pace/mile. This is how runners gauge how fast we are running.
Triple Nickel cruised the Churches this morning. There were clear skies with a crescent moon. A couple of us were fortunate enough to witness a shooting star as we climbed Muscogee toward Peachtree. The temperature was cool enough for thin gloves and dry fit long sleeves. This is the time of year when, if dressed properly, we can do a workout and keep our body temperature at the level where we wont be cold yet, wont break a sweat.
So if you have a morning meeting you are pressed to make after the workout; take a shower, get ready, pack your car with the uniform of the day, wear just the right clothes (you can strip during the workout), do the workout then get dresses in the E Rivers Elementary school parking lot and drive to your meeting. Don't forget your water bottle.
3 miles (includes 1 lap warm up and two Baptist Stairs), 700 repetitions of lower body exercises.
Princess Boot Camp (PBC): http://connect.garmin.com/activity/51807715
5 Hot Moms: K, S, J, A, & L went Trespassing through Buckhead before 930AM. This Fab 5 Bypassed Nava to lap the St. R, check in on Souper J, Chatted outside the Buckhead library, relaxed on the rocking chairs at the Big Fish, played on the swing sets @ at G.H. Elementary, ran over the river and through the woods, then hammered a hill workout(through Buckhead Baseball) all the way home.
4 miles, 640 reps of hips, thighs, calves, quads & hundreds of Hammies and buttox.
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http://www.morningsidemile.com/race.php ya'll sign up for this. Now! J.C. Owens (sounds like Jesse Owens) will be making his mile debut.
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Triple Nickel cruised the Churches this morning. There were clear skies with a crescent moon. A couple of us were fortunate enough to witness a shooting star as we climbed Muscogee toward Peachtree. The temperature was cool enough for thin gloves and dry fit long sleeves. This is the time of year when, if dressed properly, we can do a workout and keep our body temperature at the level where we wont be cold yet, wont break a sweat.
So if you have a morning meeting you are pressed to make after the workout; take a shower, get ready, pack your car with the uniform of the day, wear just the right clothes (you can strip during the workout), do the workout then get dresses in the E Rivers Elementary school parking lot and drive to your meeting. Don't forget your water bottle.
3 miles (includes 1 lap warm up and two Baptist Stairs), 700 repetitions of lower body exercises.
Princess Boot Camp (PBC): http://connect.garmin.com/activity/51807715
5 Hot Moms: K, S, J, A, & L went Trespassing through Buckhead before 930AM. This Fab 5 Bypassed Nava to lap the St. R, check in on Souper J, Chatted outside the Buckhead library, relaxed on the rocking chairs at the Big Fish, played on the swing sets @ at G.H. Elementary, ran over the river and through the woods, then hammered a hill workout(through Buckhead Baseball) all the way home.
4 miles, 640 reps of hips, thighs, calves, quads & hundreds of Hammies and buttox.
--------------------------------------------------------------
http://www.morningsidemile.com/race.php ya'll sign up for this. Now! J.C. Owens (sounds like Jesse Owens) will be making his mile debut.
--------------------------------------------------------------
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