One Mile

7 year old Evan - 6:17
11 year old John - 5:46
40 year old Prancer - 4:57

Jill	26
Lisa	26
Cindy	25
Reba	25
Harriott	24
John B	24
Susie Mac	24
Charles	23
Glamour	23
John S	22
Irene	22
Prancer	21
Paige	21
Jenny	21
Caroline	20
Barb	20
Kathleen	20
Virginia	20
Margaret	19
John G.	19
Jonathan	19
Lisa M.	18
Jimmy F	18
Alan	18
Kaffee	17
Arnaud	17
Wendy	17
Holly	17
Jen H	17
Jen Jen	17
Amy	16
Kwithee	16
Michael S.	15
Chris W.	15
Roxanna	14
Wes	13
Christine/DQ	13
Angelic	13
Dave B	12
Mary D.	12
June	11
Leslie	10
Todd	10
Janelle	9
Anne	9
Sally	8
John O'Neill	8
Mary	7
Ellen	7
Molly	7
Reid	6
Mary Blythe	5
Maggie	5
Caroline Mc	3
Brittany	3
Kristen	3
Matt	2
Tom	2
Nicky Love	1

Ball Factor

We have spent a lot of time talking about our balls lately. This new device is changing things up for us. When we have tightness or a strain or discomfort, we apply this devise at various areas with various pressure to release us from the discomfort.

Typically, if we feel sore or tight in one area, it is because there is a knot in our muscles somewhere else. These bound up and knotted muscles create tightness and strain on other muscles. The solution is to rub our balls in this knotty area to release tension.

On Sunday, the fast people that live in the cottage and a few other friends will be strapping on their racing flats and toeing the line around noon in the Virginia Highlands. The One Mile shootout starts down hill for a quarter then flattens out. At around 1,200, there is a right turn and a small hill. Experienced milers would use this spot to grab their balls and drop their competition. As the great Kirk Pfrange always says "the guy with the biggest balls wins."

note: Since this is of course a metaphor, it works for our fast ladies too.

35 average 3.5

There are 7 more workouts in the current session. If everyone shows up, we will have worked out with nearly 35 folks for at least 20 out of 30 workouts. That is almost 3 and a half workouts per week per person. That is actually not that bad. Folks go out of town, have meetings, get sick, ect...

Our experience is that if we are not working out 5 or 6 days a week, we are not improving our fitness. We have to show up, lace up and fall in with the pack every day to increase fitness.

Jill is a statistical anomaly. She is quite a deviation from the mean. She is clearing the standard by a land slide.

In the 6 plus years of Boot Camp we have had over 50 sessions. We have had the privilege of working out with over 700 folks. Exactly TWO have made every workout in their FIRST session. One got in incredible shape and the other got hurt. God willing and the creek don't rise, Jill could be the third.

Jill	23
Lisa	23
Cindy	23
Charles	22
Harriott	22
Reba	22
Glamour	21
John B	21
Susie Mac	21
John S	20
Irene	20
Caroline	19
Prancer	19
Margaret	19
Paige	19
Barb	19
Kathleen	19
John G.	18
Jenny	18
Virginia	18
Lisa M.	17
Kaffee	17
Arnaud	17
Wendy	17
Holly	17
Jonathan	17
Jimmy F	17
Amy	16
Alan	16
Michael S.	15
Kwithee	15
Jen H	15
Chris W.	14
Jen Jen	14
Roxanna	13
Wes	13
Christine/DQ	12
Dave B	12
Angelic	12
June	11
Mary D.	11
Leslie	10
Janelle	9
Anne	9
Todd	9
Sally	8
Mary	7
Ellen	7
Molly	7
John O'Neill	7
Reid	6
Mary Blythe	5
Maggie	5
Caroline Mc	3
Brittany	3
Matt	2
Kristen	2
Tom	1
Nicky Love	1

Unity

We had wonderful packs working in unity this morning. It is amazing how powerful it is to have someone's shoulder next to ours while running. In a workout where the rhythm and tempo is elevated but not hysterical, having the extra set of legs in cadence with our own brings a sense of unity, togetherness and relaxation that does not typically happen when running alone. This is why many people do long runs together on the weekend.

Jill	19
Lisa	19
Cindy	19
Charles	18
Harriott	18
Reba	18
John S	18
John B	17
Irene	17
Prancer	17
Susie Mac	17
Glamour	17
Caroline	16
Lisa M.	15
Margaret	15
John G.	15
Kaffee	15
Arnaud	15
Paige	15
Barb	15
Wendy	15
Kathleen	15
Jenny	14
Virginia	14
Jonathan	14
Holly	14
Chris W.	13
Jimmy F	13
Alan	13
Amy	13
Michael S.	13
Kwithee	12
Jen H	12
Roxanna	11
Jen Jen	11
Christine/DQ	10
Wes	10
June	10
Janelle	9
Angelic	9
Dave B	9
Leslie	9
Anne	8
Mary D.	8
Mary	7
Ellen	7
Todd	7
Sally	7
Molly	6
John O'Neill	6
Mary Blythe	5
Caroline Mc	3
Brittany	3
Reid	3
Maggie	3
Matt	2
Kristen	2
Nicky Love	1

Second Half

The energy from The Pack is high. We have good crowds every day and the paces are up. We are cranking out 20 miles, 3,000 repetitions a week in under 4 1/2 hours. There is not another group in Atlanta that does as much as us. Church Run Tomorrow.