It was a crisp and clear morning perfect for platoon style basic training. After running a few laps warm up, the platoon double timed north up Peachtree. The group stopped and dropped about a dozen times during a two mile run. At each stop, we worked core muscles. Having run from the corner of Peachtree Rd and Peachtree Battle to PRUMC, we finished our 500th repetition of core exercise and ran back. Two miles out, two miles back.
http://connect.garmin.com/activity/51686874
PBC also ran North at the start of their workout. From PRUMC, we ran to Lexon Mall, around the back, over the foot bridge and back through Frankie Allen (Buckhead Baseball). We kept an honest pace and finished hard. We also did 500 reps of core exercise. This group is getting tighter.
http://connect.garmin.com/activity/51686867
Monday, October 4, 2010
Friday, October 1, 2010
flying
http://connect.garmin.com/splits/51223200
500 repetitions of core exercise (80 push ups, 60 back bends, 360 abdomen)
35:35 running time, 7:07 pace per mile for 5 miles, 3 minutes average recovery(exercise) per mile. 50 minutes total.
Let us know if there is another group than can hammer out 5 miles and 500 reps in 50 minutes.
PBC ( Princess Boot Camp): 4 miles 500 reps all core on the Frankie Allen ball fields. Robo babe, Alpha Female, Lamb Chops, Track Star, & MacTacular kept the tempo up. They hammered it out quickly as well, with a really strong finish.
COFFEE:
#162–Your morning cup of joe (or your afternoon or evening cup for those a bit more addicted) may do more than wake you up. The caffeine in coffee (or in sodas, etc) actually stimulates the brain to release stored levels of serotonin, a hormone that makes you feel happy and euphoric. One of the four main neurotransmitters which helps us regulate mood, serotonin’s importance can be highlighted by an addict who misses his morning dose–you don’t want to be around him! Why? Well, the increase in serotonin is temporary. And when levels in the body diminish, they usually fall below baseline. So the guy who missed his dose of coffee is in desperate need of the caffeine to lift him up and trigger serotonin to be released so he can find his happy place. Additionally, the caffeine often inhibits the body’s desire for protein–one of the building blocks essential for serotonin production–so the java junkie doesn’t eat protein in amounts sufficient to make more of this happy hormone. So, like a sponge being squeezed of its contents, every time the brain is forced to release serotonin due to caffeine intake, the levels available to the body decrease. Eventually, more and more stimulants (not only caffeine but sugar, as well) are necessary to release the same amount of serotonin. And this can result in what’s called serotonin debt. SSRI’s are then commonly prescribed by doctors (or requested by patients who’ve seen too many commercials telling them that Prozac or Lexapro is the answer) and the addiction continues….
http://blog.triumphtraining.com/365-ways-162-caffeine-and-the-feel-good-hormone-serotonin/
500 repetitions of core exercise (80 push ups, 60 back bends, 360 abdomen)
35:35 running time, 7:07 pace per mile for 5 miles, 3 minutes average recovery(exercise) per mile. 50 minutes total.
Let us know if there is another group than can hammer out 5 miles and 500 reps in 50 minutes.
PBC ( Princess Boot Camp): 4 miles 500 reps all core on the Frankie Allen ball fields. Robo babe, Alpha Female, Lamb Chops, Track Star, & MacTacular kept the tempo up. They hammered it out quickly as well, with a really strong finish.
COFFEE:
#162–Your morning cup of joe (or your afternoon or evening cup for those a bit more addicted) may do more than wake you up. The caffeine in coffee (or in sodas, etc) actually stimulates the brain to release stored levels of serotonin, a hormone that makes you feel happy and euphoric. One of the four main neurotransmitters which helps us regulate mood, serotonin’s importance can be highlighted by an addict who misses his morning dose–you don’t want to be around him! Why? Well, the increase in serotonin is temporary. And when levels in the body diminish, they usually fall below baseline. So the guy who missed his dose of coffee is in desperate need of the caffeine to lift him up and trigger serotonin to be released so he can find his happy place. Additionally, the caffeine often inhibits the body’s desire for protein–one of the building blocks essential for serotonin production–so the java junkie doesn’t eat protein in amounts sufficient to make more of this happy hormone. So, like a sponge being squeezed of its contents, every time the brain is forced to release serotonin due to caffeine intake, the levels available to the body decrease. Eventually, more and more stimulants (not only caffeine but sugar, as well) are necessary to release the same amount of serotonin. And this can result in what’s called serotonin debt. SSRI’s are then commonly prescribed by doctors (or requested by patients who’ve seen too many commercials telling them that Prozac or Lexapro is the answer) and the addiction continues….
http://blog.triumphtraining.com/365-ways-162-caffeine-and-the-feel-good-hormone-serotonin/
Thursday, September 30, 2010
Rain?
No. We had old school basic training. 800 reps of lower body for the 555s, 600 reps of lower body for PBC. Triple nickel ran a Muscogee Mile at the end. PBC ran hills hard at the end. Both totaled 3.5 miles. Friday fun day awaits.
Wednesday, September 29, 2010
Jazzercise
Kaffee - 3 - Holly-2- Harriott - 3 - Amy - 3- Leslie- 3 - Irene -2- Sally-2- Allison - 2- Mary Blythe Kane - 2 - Jennifer - 1 - Lisa - 1 - Caroline - 2 - Prancy -1 - Kerry-1-Carolyn-1-
Miller - 3- Slawek - 2 - Baker -2- Cleve - 3 - Jimmy -3- John S. - 3- Charlie- 3 - Michael - 2 -Dave D. -2- Matty - 2 - Big John - 1 - John Mears - 1- Fred - 1 - Colby - 3 - Marc-1- Scott-1-John Oneill-1-
David Bruce - 2 -Liz B - 2- Jenny - 3- Mary - 2- Marino-2- Susie Mac - 3-Tamson - 1- Kristin - 2- Kathleen - 1- Mary D.-1-
This may be Nirvana. Today may be Heaven on Earth. Rain over the last few days has softened the earth yet firmed the blades of grass. The temperature and humidity is ideal. As the fall sports season is still young, the fields are ripe for play. We will be taking advantage of these beautiful conditions for a few days.
We worked upper body this morning. We pumped 5 pound weights to the rhythm of music (jazzercize) in between strides on the grass.
The Coxmen of the 555 rounded the field in 71 seconds at the end. The crowd was close behind.
Miller - 3- Slawek - 2 - Baker -2- Cleve - 3 - Jimmy -3- John S. - 3- Charlie- 3 - Michael - 2 -Dave D. -2- Matty - 2 - Big John - 1 - John Mears - 1- Fred - 1 - Colby - 3 - Marc-1- Scott-1-John Oneill-1-
David Bruce - 2 -Liz B - 2- Jenny - 3- Mary - 2- Marino-2- Susie Mac - 3-Tamson - 1- Kristin - 2- Kathleen - 1- Mary D.-1-
This may be Nirvana. Today may be Heaven on Earth. Rain over the last few days has softened the earth yet firmed the blades of grass. The temperature and humidity is ideal. As the fall sports season is still young, the fields are ripe for play. We will be taking advantage of these beautiful conditions for a few days.
We worked upper body this morning. We pumped 5 pound weights to the rhythm of music (jazzercize) in between strides on the grass.
The Coxmen of the 555 rounded the field in 71 seconds at the end. The crowd was close behind.
Tuesday, September 28, 2010
Day 2. Who is In?
Girls
-----------
Kaffee - 2 - Boot Camp is like eating & sleeping. Daily activity. Some how stays healthy
Holly -2- Works out twice most mornings. Mother of a State Champ.
Harriott - 2 - The Queen Mother also had a State Champ. Enjoys lots of attention.
Amy - 2 - Former W1 is patiently working out kinks
Leslie - 2 - Has reversed the aging process through Boot Camp.
Irene -1- Has taken fitness up a level
Sally -1- Shares her fitness hour with Hubby & hangs tough with he full timers.
Allison - Is as Sugary Sweet as Honey Suckle. How does she do that at 555?
Mary Blythe Kane - 1 - Only gets one hour a day of freedom a day and spends it with us.
Jennifer - 1 - Total Robo Babe transformed by Boot Camp
Lisa - 1 - This Branch has a family legacy to uphold.
Caroline - 1 - W1
Prancy -1 - Alien from another planet frequently visits to collect data.
Boys
------------
Miller - 2- He knows there is only one name in fitness he can trust (PRUMC Boot Camp)
Slawek - 2 - Has a taste for speed and is looking for more
Dave Baker -2- Notorious sand bagger is a weekend warrior
Cleve - 2 - May take over the front.
Jimmy -2- Has been grinding lately. Starting to look good.
John S. - 2- Still looking for a big payday
Charlie - 2 - sneaky fast
Michael - 2 - Is feeling good and testing the equipment
Dave D. -2- Icarus turned phoenix
Matty - 1 - Alien from another planet frequently visits to collect data.
Big John - 1 - has caught the crowd and now presides over it
John Mears - 1- getting momentum for a big Fall season.
Fred - 1 - Former M1 loves working out in the cold
Colby - 2 - Is back for more penance. The ladies will love him til he learns to love himself
If your name ain't on the list, you ain't showed up yet.
Princess
--------------------------
David Bruce - 2 -Has been home a record 10 days and has been working hard at Boot Camp
Liz B - 2- has been chasing her man around town
Jenny - 2- Robo Babe is ripped
Mary - 2- Back/hanging tough/looking good
Marino-2- Doesn't need boot camp but likes the workouts
Susie Mac - 2- Mac-tacular
Tamson - 1- Wants to be a track star
Kristin - 1- stud
Kathleen - 1- Alpha Female
http://www.morningsidemile.com/
This race is right in our wheel house. This is an event where 1) the kids can watch 2) its over quick 3) recovery allows for regular exercise the next day/week 4) We can clean up (as usual). 5) its a nice round # to carry around.
-----------
Kaffee - 2 - Boot Camp is like eating & sleeping. Daily activity. Some how stays healthy
Holly -2- Works out twice most mornings. Mother of a State Champ.
Harriott - 2 - The Queen Mother also had a State Champ. Enjoys lots of attention.
Amy - 2 - Former W1 is patiently working out kinks
Leslie - 2 - Has reversed the aging process through Boot Camp.
Irene -1- Has taken fitness up a level
Sally -1- Shares her fitness hour with Hubby & hangs tough with he full timers.
Allison - Is as Sugary Sweet as Honey Suckle. How does she do that at 555?
Mary Blythe Kane - 1 - Only gets one hour a day of freedom a day and spends it with us.
Jennifer - 1 - Total Robo Babe transformed by Boot Camp
Lisa - 1 - This Branch has a family legacy to uphold.
Caroline - 1 - W1
Prancy -1 - Alien from another planet frequently visits to collect data.
Boys
------------
Miller - 2- He knows there is only one name in fitness he can trust (PRUMC Boot Camp)
Slawek - 2 - Has a taste for speed and is looking for more
Dave Baker -2- Notorious sand bagger is a weekend warrior
Cleve - 2 - May take over the front.
Jimmy -2- Has been grinding lately. Starting to look good.
John S. - 2- Still looking for a big payday
Charlie - 2 - sneaky fast
Michael - 2 - Is feeling good and testing the equipment
Dave D. -2- Icarus turned phoenix
Matty - 1 - Alien from another planet frequently visits to collect data.
Big John - 1 - has caught the crowd and now presides over it
John Mears - 1- getting momentum for a big Fall season.
Fred - 1 - Former M1 loves working out in the cold
Colby - 2 - Is back for more penance. The ladies will love him til he learns to love himself
If your name ain't on the list, you ain't showed up yet.
Princess
--------------------------
David Bruce - 2 -Has been home a record 10 days and has been working hard at Boot Camp
Liz B - 2- has been chasing her man around town
Jenny - 2- Robo Babe is ripped
Mary - 2- Back/hanging tough/looking good
Marino-2- Doesn't need boot camp but likes the workouts
Susie Mac - 2- Mac-tacular
Tamson - 1- Wants to be a track star
Kristin - 1- stud
Kathleen - 1- Alpha Female
http://www.morningsidemile.com/
This race is right in our wheel house. This is an event where 1) the kids can watch 2) its over quick 3) recovery allows for regular exercise the next day/week 4) We can clean up (as usual). 5) its a nice round # to carry around.
Monday, September 27, 2010
Friday, September 24, 2010
Out and Back/ Loop
http://connect.garmin.com/activity/50314682
We climbed a couple hundred feet in elevation from E Rivers to Mike Ryders front yard. We have missed Mike for a few weeks at Boot Camp so we took Boot Camp to him. We did the Fitness Holy Trinity on the front yard. In all we ran 4 miles and cranked out 640 repetitions of exercise.
We averaged 18 miles a week and 2,500 repetitions of various exercise. Kaffee ran 108 miles and did 15,000 repetitions of various exercises over the last 6 weeks.
http://connect.garmin.com/activity/50314678
PBC graced the streets of Buckhead this morning with typical dignity and class. These ladies are secretly hard core exercise fanatics. They pumped out 600 reps with 3 miles today.
Be grateful for each other at Boot Camp. Its the group that makes group training great.
From The Sizzler race director:
Thank you so much for participating in this year's Big Peach Sizzler 10K on Sept. 18th!! We had over 1050 registered participants & were able to raise $6,000 Total for Crohn's & Colitis AND Cystic Fibrosis! We appreciate your support!
Congrats to the below TEAM award winners!! We do apologize for the delay with the Team awards, but they are now on hold for you to pick up at our Atlanta/Brookhaven location!
First Place Overall Women's Team -- ATC Women's Competitive Team
First Place Overall Men's Team -- PRUMC Boot Camp
First Place Overall Co-Ed Team -- PRUMC Boot Camp
Best T-Shirt Design -- Peachtree Tri Club
Most Participants -- Team Challenge
Thanks again for everything!
Todd
-- Todd LiscombDirector, Special Events & MarketingBig Peach Running Co.404-242-4057
A legend in his time...
RUNNING DOWN A DREAM
Keeping pace with John O’Neill at his Cushman & Wakefield office (as we did when taking this pic) is a tall order. We know he’s a fast talker—he's a broker—but we also found out he’s a fast runner. John placed 2nd in the men’s 40-44 age group on Sept. 18 in the Big Peach Sizzler 10K sponsored by local retailer the Big Peach Running Co. John kept a 6:40/mile and clocked in at 41:32, 5.77 seconds behind the first-place finisher (not even long enough for most of us to sip a beer). He also placed 38th overall (out of more than 1,000). John's near-victory speech wasn't quite Lou Gehrig: “There should’ve been paramedics following me. It was an ugly finish.”
We climbed a couple hundred feet in elevation from E Rivers to Mike Ryders front yard. We have missed Mike for a few weeks at Boot Camp so we took Boot Camp to him. We did the Fitness Holy Trinity on the front yard. In all we ran 4 miles and cranked out 640 repetitions of exercise.
We averaged 18 miles a week and 2,500 repetitions of various exercise. Kaffee ran 108 miles and did 15,000 repetitions of various exercises over the last 6 weeks.
http://connect.garmin.com/activity/50314678
PBC graced the streets of Buckhead this morning with typical dignity and class. These ladies are secretly hard core exercise fanatics. They pumped out 600 reps with 3 miles today.
Be grateful for each other at Boot Camp. Its the group that makes group training great.
From The Sizzler race director:
Thank you so much for participating in this year's Big Peach Sizzler 10K on Sept. 18th!! We had over 1050 registered participants & were able to raise $6,000 Total for Crohn's & Colitis AND Cystic Fibrosis! We appreciate your support!
Congrats to the below TEAM award winners!! We do apologize for the delay with the Team awards, but they are now on hold for you to pick up at our Atlanta/Brookhaven location!
First Place Overall Women's Team -- ATC Women's Competitive Team
First Place Overall Men's Team -- PRUMC Boot Camp
First Place Overall Co-Ed Team -- PRUMC Boot Camp
Best T-Shirt Design -- Peachtree Tri Club
Most Participants -- Team Challenge
Thanks again for everything!
Todd
-- Todd LiscombDirector, Special Events & MarketingBig Peach Running Co.404-242-4057
A legend in his time...
RUNNING DOWN A DREAM
Keeping pace with John O’Neill at his Cushman & Wakefield office (as we did when taking this pic) is a tall order. We know he’s a fast talker—he's a broker—but we also found out he’s a fast runner. John placed 2nd in the men’s 40-44 age group on Sept. 18 in the Big Peach Sizzler 10K sponsored by local retailer the Big Peach Running Co. John kept a 6:40/mile and clocked in at 41:32, 5.77 seconds behind the first-place finisher (not even long enough for most of us to sip a beer). He also placed 38th overall (out of more than 1,000). John's near-victory speech wasn't quite Lou Gehrig: “There should’ve been paramedics following me. It was an ugly finish.”
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