Pretty Good Workout?

It was great. The weather was great. Attendance was great. We paid special attention to our form today. It has come to our attention that if we do our exercises the right way, it will increase our strength and flexibility. Being stronger and more flexible will allow us to run for a longer time without our form breaking down. Running longer distances with good form allows us to maintain faster paces. Faster paces for more minutes burns more calories, make us thinner, does wonders for our ratings. Please show up on time for every workout. Rolling in 10 minutes late every day ain't good enough.

Triple Nickel 3 miles, 700 reps all lower body exercises.
PBC 4 miles 720 reps lower body.

Preachers Poem of the week by Charles Osgood.

Pretty Good
There once was a pretty good student.
Who sat in a pretty good class
And was taught by a pretty good teacher.
Who always let pretty good pass.

He wasn't terrific at reading;
He wasn't a whiz-bang at math;
But for him education was leading
Straight down a pretty good path.

He didn't find school too exciting,
But he wanted to do pretty well.
And he did have some trouble with writing,
And nobody had taught him to spell.

When doing arithmetic problems,
Pretty good was regarded as fine;
Five and five needn't always add up to be ten.
A pretty good answer was nine.

The pretty good student was happy
With the standards that were in effect.
And nobody thought it was sappy
If his answers were not quite correct.

The pretty good class that he sat in
Was part of a pretty good school.
And the student was not an exception;
On the contrary, he was the rule.

The pretty good school that he went to
Was right there in a pretty good town.
And nobody there ever noticed
He could not tell a verb from a noun.

The pretty good student, in fact, was
A part of a pretty good mob,
And the first time he knew what he lacked was
When he looked for a pretty good job.

It was then, when he sought a position,
He discovered that life can be tough,
And he soon had a sneaky suspicion
Pretty good might not be good enough.

The pretty good town in our story
Was part of a pretty good state
Which had pretty good aspirations
and prayed for a pretty good fate.

There was once a pretty good nation.
Pretty proud of the greatness it had.
But which learned much too late.
If you want to be great,
Pretty good is, in fact, pretty bad.

Day One - P. T. Test

We reunited this chilly morning for another day of fellowship and fitness. For those of us who are together all year long, this morning was special. We were outfitted in our warmest winter gear. We could have worn sunglasses half way through the work out. And, we welcomed a new comer and old friends.

We ran 4X200 (accelerated warm up), then lined up. We ran the 2 mile time trial. Then we did 2 minutes of sit ups and push ups. This is a standard Army P. T. Test.

http://www.army-fitness.com/

Who showed?

Michael - New Guy
Kristen - Back in the pack
Love - Home sweet Home
Christine - Former W1 turned turbo Mom
harRIOTt - Queen Mother
Kaffee - Like a Swiss Watch
John S. - Getting Company in the front
Leslie - Wants More
Matty - ready... finally
Amy - Come Back Kid
Mary - Kid
Jimmy - Stud's Standard
Gary - A Man's Mann
Oneill - Professional Runner
Nancy - who?
Fred - Most Improved
Mary Blythe - Dynamite
John Mears - Strong for the long haul
Dave D. - Easing back to the front
Charles - Guiding Light
Steef - Real Athlete
Sally - Sneaky Hot
Lucy - Hot Mom
Lisa - Executive Branch
Dave Baker - Prime Time

PBC is Back in Full Force. Started with a Church Run, Mrs. Bruce's Choice.

Kathleen, Kristin, Jenny, Susie Mac - Core 4
Liz - Lamb Chops
Missy - Instructor
Mary - Blondie Bombshell
Anne - Varsity Star
Shanna - Tennis Champ
Cleve - Former Champ
JoEllyn - Future Fast

Friday Finally

4 miles, 560 repetitions of various core body exercises; 150 of which were push ups. We ran the Bobby Jones loop which has become a regular workout on Friday.

Leslie Diamomd made 30 workouts this session. Working out every day has tremendous benefit with certain risk. So how do we manage? We have to be very mindful. This includes: keeping fresh shoes, drinking tons of water, eating with-in 3o minutes of the workout, going easy on the easy days, stretching after the workout (but not over stretching), putting ice an anything that hurts (20 minutes out of every hour), Epsom's salt bath, massage, acupuncture, and sleep.

The next session starts Monday and run six weeks until the week before Christmas. This has been fantastic year for us and the pack has improved as a whole. We look forward to finishing out the year strong. Thanks to everyone in the group. It is the pack that keeps such a high standard. Every single one of us contributes and benefits from the pack. It is likely none of us would do so much with intensity and tempo alone.

Please pass along the best kept secret in town.

http://www.newyorker.com/online/blogs/newsdesk/2010/11/video-alberto-salazar-dathan-ritzenhein.html

Old School Brick Workout

We had 18 folks show up to train in the rain. We ran two laps around the track for a warm up. Then we picked up a 5 pound weight for each hand. We ran a big loop around the school, going up the far set of stairs and through the breezeway past the stump garden and around. Then we did a shorter lap going up the center set of stairs through the courtyard past the cafeteria.

http://connect.garmin.com/activity/55463255

We Stopped under cover every lap and exercised shoulders, back and arms. Total running distance with weights in hand was 2 1/2 miles, a new boot camp record. We also did 500 repetitions of various upper body exercise.

Please forward our web site and blog to at least one person you think would love thrive and survive PRUMC Boot Camp. All studs and aspiring studs are welcome.

L.S.D.

Long Slow Distance: Dude, it was like trippy. We ran around all morning but like, didnt get wet. It was like, awesome, dude. We found trees with massive canopies and communed underneath them for centering our muscular output. Having totally smoked ourselves in yesterdays swaray, we chilled on the run.

5 miles, 400 repetitions.

PBC got "THE BEATING" in the little shop of horrors.

Track

555(triple nickel):
warm-up (2X200 w/20 lunges recover),
workout(12X400 W/50 reps lower body recovery, equal time)
total 4 miles, 750 reps

PBC:
Tresspassing 3.5 miles 700 reps all lower body

The link below is an acticle in The New Yorker this week.

http://www.newyorker.com/reporting/2010/11/08/101108fa_fact_kahn

The principals and practices of PRUMC Boot Camp were handed down for decades through the generations of champion racers.

Running Family Tree:

Squires(Notre Dame Track) ---> Pfrangle, Rodgers, Salazar, plus others (Greater Boston Track Club)--->Owens, plus many others (Athletes Foot Juniors)---> You, plus hundreds (PRUMC Boot Camp)

Leslie 27
Kaffee 26
Harriott 24
John S 24
Gary 22
Dave B 21
Caroline 20
Fred 20
Matthew 20
Holly 19
Mary 19
Mary Blythe 19
Charlie 17
Cleve 17
Irene 17
Jennifer 17
Jimmy F 17
Miller 17
Allison 16
Amy 16
John O 16
Dave D 15
Lisa 14
Prancey 13
Slawek 13
Carolyn 11
Michael 11
Charles 10
Lisa M. 10
Sally 9
Kerry 8
Lucy 8
John Mears 7
Scott 7
Marc 5
Big John 3

PBC:

Susie Mac 22
Liz 21
Jenny 19
David B 16
Kathleen 16
Kristin 15
Mary 13
Missy 11
Anne 7
JoEllyn 1

Crazy 8s plus Sugar = Poison

The USDA has just issued its latest list of dietary guidelines. Compared to the older guidelines, issued five years ago, the new version does not malign fat as much, and it is slightly more critical of sweets, but it does not go far enough in identifying the real villain in the fight against obesity — sugar.
Candy, cookies, donuts, soda pop, pastries — they all are mouth watering, and they bring an almost ecstatic sense of taste pleasure to many Americans. Unfortunately, the ingredient that makes these foods so pleasurable is the same ingredient that is responsible for the proliferation of obesity in this country.
In a seemingly cruel and sadistic ploy, nature has addicted many of us to a food product that is our worst dietary enemy. Sugar is the direct cause of obesity, high serum cholesterol, diabetes and high blood pressure in some people.
According to government reports, 18 percent of Americans are obese.
This compares to a 12 percent obesity rate only 10 years ago.
The irony is that over the same 10 years, Americans have generally followed the guidelines issued by the USDA and the American Diabetic Association stressing a low-fat, high-carbohydrate diet.
It seems as though a low-fat diet actually causes obesity, when the fat is replaced with sugars and starches.
The USDA originally planned to put out a new guideline advising Americans to restrict their consumption of sugar. But, thanks to lobbying from the sugar industry, the recommendation was toned down significantly.
“That’s a big defeat for health advocates who are fighting poor nutrition and obesity,” said Michael Jacobson, director of the Center for Science in the Public Interest.
And it’s a big defeat for overweight Americans, most of whom will remain overweight unless they severely limit not only their consumption of sugar, but also their consumption of all high-starch products like refined flour and potatoes.
Dr. Merrill Wesemann, a Franklin physician, agrees that refined sugar and flour products are the real problem, but not just for the obese.
“Eating refined carbohydrates is not good for anybody —period,” he said. “Yet that is what the modern American diet mainly consists of, and that is why obesity is on the rise.”
Many health experts are beginning to understand that sugar and starches, not fat, are the real culprits in the onset of obesity and type-2 diabetes. Research indicates that excess sugar is converted to stored fat by the body more readily than excess dietary fat. Extra sugar also tends to increase cholesterol.

Triple Nickel drudged through 4.5 miles and 450 repetitions of various core exercises. PBC did 4 miles and 450 reps.

Attendance:

Leslie 26
Kaffee 25
Harriott 23
John S 23
Gary 21
Dave B 20
Caroline 19
Fred 19
Holly 19
Mary Blythe 19
Matthew 19
Mary 18
Cleve 17
Amy 16
Charlie 16
Irene 16
Jennifer 16
Jimmy F 16
Miller 16
Allison 15
John O 15
Dave D 14
Lisa 13
Prancey 13
Slawek 13
Carolyn 11
Lisa M. 10
Michael 10
Charles 9
Sally 9
Kerry 8
Lucy 7
Scott 7
John Mears 6
Marc 5
Big John 3

PBC:Liz 21
Susie Mac 21
Jenny 18
David B 16
Kristin 15
Kathleen 15
Mary 13
Missy 11
Anne 7