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Fit2Fat2Fit Blog: 12-week Report Card
At the beginning of the 12-week PLS Training Program, we are tested in several categories to see how fit we are. Then at the end, we are retested to mark our progress. Today was that test. And here’s how I did:
100-yard Short Shuttle: Run to the 5-yard line, 10-yard line, 15-yard line and then 20-yard line and back as quickly as you can:
- Beginning Time: 25 seconds
- Today’s Time: 23 seconds
- Result: -2 seconds
Push-ups: I had set a goal of 100, although the most I had ever done at once was 69.
- Beginning: 30
- Today: 75! (A new personal best)
- Result: +45!
Sumo squats: Hold a 45-lb. weight next to your chest and do as many squats as you can.
- Beginning: 36
- Today: 100
- Result: +64 (I could have done them all day).
Sit-ups: Hands behind your head and try to keep your feet on the ground. My goal was 100.
- Beginning: 30
- Today: 101! (A new personal best)
- Result: +71!
Step-up overhead: Hold a 25-lb. weight, step up on a bench and thrust weight over your head.
- Beginning: 40
- Today: 50
- Result: + 10
One-mile run
- Beginning: 8 minutes 30 seconds
- Today: 8 minutes 5 seconds
- Result: -25 seconds.
Commentary:
I couldn’t be more pleased with these results — in fact, if they had been much better, Major League Baseball would have tested me for Performance Enhancing Drugs (hopefully Ibuprofen doesn’t count). And while I wish I had done the mile a little quicker (my legs are shot), I couldn’t be happier with the improvement to my core and upper-body strength. If you notice in the picture, you can see a marked difference how I look from last April. My sit-up improvement is gaudy — it’s the best I’ve ever done (thanks Clark). And while I’m not as strong as I have been in the past, my upper body endurance is much better. This was a very tough, demanding 12-week program. But to get great results you have to ask great things of your body. Now to set new goals and improve on these numbers.
I want to take a moment to thank Paul Lacoste, Clark Bruce, all the coaches and my line mates. I have worked out with some of the finest, most driven people in Jackson. Your dedication and friendship has made me more fit and changed my life for the better. Thank you.
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Tuesday Free-For-All
Posted in MRBA
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Fit2Fat2Fit Blog: Day 44
Tomorrow’s our fitness test. It’s when we measure results against where we were at the beginning of the 12 weeks. I’ll post my results here and compare them to three months ago. My weight hasn’t dropped much but my body shape has changed. I’ve gotten leaner and stronger. And I hope to shave a little time off my mile-run time, too. If you note the picture of me in the orange vs. me in the “WIN” shirt. The “WIN” Shirt is last 12 weeks. The orange is this time. I’m thinner. And more serious looking.
Anyway, today was a day of long stretches and a short run. I was thankful because my legs are shot from last week and yesterday’s muggy 10-mile slog. Tomorrow is the big test and then we’ll have two tough workouts before a five-week break.
My legs are shot. I need a break.
Posted in Fat-Fit-Fat
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The 17-hour Ride
My nephew moved into his apartment this weekend. He’ll soon be married to a fantastic young lady and I predict they’ll have a great life together. My wife and I smiled as we helped him carry his stuff into their small one-bedroom. Why? Because twenty years we were doing the same thing.
It was 1993 and we were just back from our honeymoon. We were tired, sunburned and facing a drive from Atlanta to Houston, Texas (where I had just accepted a job at a small newspaper, The Conroe Courier.) Our parents had loaded a large Ryder Truck for us with all of our worldly possessions. We hugged them goodbye and started out on our grand adventure. My wife’s little white dog sat between us in the cab as we drove Southwest.
It was the start of a long and arduous journey.
Three wrecks (thankfully none involving us), two thunderstorms, a backup on the Atchafalaya Basin Bridge in Louisiana and a couple of divorces (kidding), we finally pulled into our apartment’s parking lot at 1 a.m. — seventeen hours after we had left. This was before cell phones, iPods, satellite radio and iPads. It was just two newlyweds and a truck. We got to know each other better on that trip than we had during the previous two years of dating and our engagement.
I had to be at work at 8 a.m. the next day. So we started unloading the truck in the thick, humid Houston air. We had to walk around one building to get to the backside of our’s — and then up a flight of stairs. We moved a mattress, box springs, washer, dryer and enough junk to fill a hoarder’s episode that night. We had hoped that the mattress had been packed on the back of the truck so we could get some sleep. We found out it was in the front. So we worked through the night.
Living away has been tough because we miss our families. Time has marched on and at times has been cruel. But living in Houston, San Diego and now Jackson has been very good for us. We learned very quickly we couldn’t pick up the phone and call home. We discovered that we had to depend on each other. If our car broke, we had to deal with it. A call home about a flat tire does no good when you live 800 miles away. Daddy won’t come and change it for you.
Now twenty years later we watch as my nephew and his bride learn the same lessons. It’s tempting to try to smother them with advice. But we won’t. They have to figure this stuff out on their own. But we’re here if they need us. We’re a few miles and one phone-call away.
But as I carried in the mattress Friday night I smiled at my wife. Memories of that steamy night in Houston poured over me like sweat. I saw her beautiful face and I realized how darn lucky I am that I married someone so tough. A 17-hour ride started a 20-year journey that has been nothing short of amazing.
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Fit2Fat2Fit Blog: Running
This is the last week of PLS Training until the Fall and I’m sure Clark and the coaches will pull out all the stops this week, leaving us something to remember. We’ll start back at the beginning of September, so that means that I’ll be on my own for training for the rest of July and August. I’m scheduled to run a Marathon at the end of October and am a little behind in my training, so will need to pour some gas (and mileage) on my marathon training schedule. And I’ll have to keep up core work and some strength training. (lots of pushups and sit-ups). Six weeks is a long time in fitness terms. You can atrophy pretty quickly. And Lord knows I don’t want to restart from scratch. PLS is tough enough without having to start over.
Our party is on Thursday. That’s always fun because I get to see what my team mates looks like with clothes on (just kidding), or at least with makeup and nice hair. I’ll be wearing my glasses, so I can see what they look like. That will be fun, too.
I ran 10 miles this morning. My legs are very tight from last week and I was nervous about tweaking a muscle. The first six miles were pretty easy, but the last four found me soaked in sweat. My shoes become like concrete blocks — I really dislike running this time of year.
But I do it. Any discomfort I feel for hour or two I’m out on the road is quickly made up for with a sense of accomplishment topped with a healthy dose of endorphins. Running is my Prozac. This morning, I got a double dose.
Posted in Fat-Fit-Fat
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Balm for a Broken Heart
In the past 15 minutes, Pip has:
1. Chewed up a stress ball
2. Stuck a squeaky toy in my face.
3. Attacked my son’s shoe.
4. Sat on my head.
5. Stared at my computer screen.
6. Begged for some of my ice cream.
7. Asked out a dozen times so she could go bark at a farting squirrel.
8. And burrowed a little deeper into my family’s hearts.
She’ll be a year old on the 29th. We lost Banjo right at the moment she was born in Delaware. I think the two must have waved as they passed on the Rainbow Bridge. She patrols like him, barks (loud) like him and looks like a 3/4-scale version of him. And while they’re both Border Terriers, Pip is definitely her own dog. Banjo wanted to always be next to you. Pip always wants to play.
Like her predecessor, she’s an alpha dog. She thinks my boys are her pack and loves to play rough with my youngest son. He was the first person she sought out when we first met her. She has been glued to him since. She likes socks, dog treats and having her chest rubbed. She hates vacuum cleaners, juicers, firecrackers and cars. At times I think she’s a little loco, too. (If she is, she fits into this house well.)
It’s almost Pip’s birthday, but we got the present. She taught us that you can’t replace what you’ve lost but you can keep on living.
She’s proof that a little brown dog is the ultimate balm for a broken heart. Happy early birthday Pip. You’ve done your job well.
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