Marshall Ramsey

The spot where we had the boating accident. See the tree? That’s what flipped our boat (during higher water.)

It’s over. The twelve weeks of Paul Lacoste Sports Fit4Change is now done. First of all, let me say how proud I am of everyone who went through the program and finished. Your stories inspired me and kept me going on my bad days. So before I get started, let me say, thank you. And keep it up. You’ve made a lifestyle change. Stick with it.

As you can see by the numbers from the past two days, I made improvement. Last year, it was about losing the weight — I lost 45 pounds. This year, it was about what made up the weight.  I stayed about the same weight, but put on muscle. Lots of muscle in my upper body.  If I was a statue, last year would have been about carving out the block. This year it was chiseling off the excess stone.  I’m in great shape. I’m faster. And other than a balky knee, I’m in healthy. (last year I had shin splints).

Last night was the Paul Lacoste Fit4Change 5K. We ran from the State Capitol around downtown and back to the Capitol steps.  My goal was 25 minutes.  I ran it in 26:59.  Even though I didn’t make my goal, that’s a PR for me.  I battled pollen-induced asthma and an untied shoe.  But what I was really proud of was that my sons ran the race in 28 and 31 minutes. See, that’s what it is all about…having the energy to spend more time with the family.

This morning, we had the final exam. Believe me, when the alarm clock went off at 4 a.m., I wanted to sleep in. I knew Clark wouldn’t be taking attendance.  I knew that no one would probably miss me.  I got out of bed and went anyway.  Why?  That’s how success happens. It’s when you do what you don’t want to do and you do it well.

It was a greatest hits of workouts.  It was at Madison Central High School today — and a combination of the five and six o’clock classes.  We had eight lines and the exercises put us through our paces. It was high intensity and, to be honest, hard. I couldn’t have done it 12 weeks ago.  Today, though, it was fun.

I’m tired.  I’m glad it is Easter weekend.  I’m going for a run tomorrow morning and then a long, long run very early Easter morning.  I’m going to catch the sunrise — and think about the deeper meaning of things.

Last Good Friday, I got into a boating accident. A drag chain wrapped around my leg and I nearly drowned. But because I had done Fit4Change, my core was strong. I was able to sit up out of the current and breathe until I untangled myself out of the chain.

I believe I would have drowned if I had not had that strength.

Today, I passed my  Fit4Change final exam. And I know from last year’s accident, that means that that I can handle the bigger tests life throws at me.

Next Level on three.

At last year’s Fit4Change 5K with Paul Lacoste.

I wrote everything down and then left the numbers at home. Therefore, I might have to come back in and tweak this post later today. I improved at many things over the last 12 weeks but my memory isn’t one of them. 

Yesterday, I left the house at 4:15 a.m. and got home at 10 p.m.  That’s just short of an 18-hour day.  In those 18 hours, I gave two speeches, drew four cartoons, wrote three blog posts and did about an hour’s worth of booking and office work. The bottom line? I was exhausted when my alarm went off this morning.

It was test day for us Paul Lacoste Fit4Changers. We were measuring our performance as compared to where we were 12 weeks ago.  So today was part 2 of 3 our final exam.  I came into the program being able to run a half marathon. But I’m in much, much better shape today.

We started with the Shuttle run. It’s like a mini-suicide. You run five yards then ten then 15 then 20 as fast as you can.

Shuttle Run:

12 weeks ago: 27 seconds.  Today: 23.

Comment: Not bad. I tweaked my hip halfway through it (it went one way and I went the other.) And I felt like I was going to barf from being tired. But it was still a 17% improvement.

Then we moved on to pushups and sit-ups.

Pushups:

12 weeks ago: 20 Today: 55

Comment: My upper body strength is where I made the most improvement. And a 275% improvement isn’t half bad. I probably could have eeked out a few more, too.

Sit-ups:

12 weeks ago: 30 Today 60

Comment: I actually did more, but was rocking my feet, so those didn’t count. I probably could have done close to 100. Still, it’s a 200% improvement. Having a strong core saved my life last year when I was in a boating accident. So I will continue to try to improve my stomach.

Step-up and squats.

I’ll have to get back on these numbers because I forgot them.  But honestly, I could have done both exercises all day. I’ve improved considerably in both areas. I did around 60 on both. I know I at least doubled my numbers from the beginning on both exercises.

One-mile run.

12 weeks ago: 9:40 Today 7:38

Comment: A couple of points to make: Number one, I’m not Roger Bannister.  I’ve never run the mile quickly. 7:38 obliterates what I did it last year.  Number two, my lungs (because of the pollen) were almost asthmatic. It wasn’t until the third lap that I felt good and could breathe. I think if I wasn’t so tired, I could have easily broken a seven minute mile.

Tomorrow is the third part of the final exam — the 5K. The fastest I’ve ever ran a 5k is 28 minutes. My goal for tomorrow is to run the 5K in 25 minutes.

Stay tuned.