Marshall Ramsey

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.

Today Fit4Changers were tested to see how we improved over the past twelve weeks. Last year, I was in horrible shape when I started the program, so I saw gaudy improvement. This year, well, the numbers were more subdued. But they still tell a powerful story.  I saw improvement in areas that really matter. I am stronger now. My heart is more fit.  I went from being in very good shape to excellent shape.

Blood Pressure.

January:   131/74

March:  116/73

My blood pressure has always been a tick high.  The 131/74 number was about normal for me — and that was a few days after running the Blues Half Marathon. So the number 116/73 represents a big improvement.  It’s the best I can remember.

Pulse.

January: 68

March: 57

This isn’t my resting heart rate but like my blood pressure, I’ve always had a high pulse — usually in the 70’s. So a 57 while I’m up and moving shows that my heart is in great shape.

Cholesterol: 

January: 162  HDL 48

March: 150 HDL 40

I have trouble with my “good” cholesterol. When I’m not working out it drops into the low 30’s.  I probably need to pop a niacin (Vitamin B). But otherwise, I won’t be taking cholesterol medicine anytime soon (saving me and my insurance company some big bucks).

Hips:

January: 39 1/2″

March: 39 1/2″

I didn’t shrink because there isn’t that much to shrink. I did that last year.

Waist:

January: 34″

March: 34″

Let’s put this in perspective. Last year, I started the program and my waist was 41″, the largest it has ever been.  Now it is 34″, which is the same as it was when I was in high school and weighed 165 lbs.  I now weigh 205″. Can you say, “muscle mass?”

Reach

January: 14″

March: 14″

I guess I’m still as inflexible as I was three months ago.  I need to stretch better (yoga anyone?)

Summary:

There are a few numbers that are missing that would help flesh out my story.  If my chest and arms had been measured, you would have seen an increase.  My upper body strength is much, much stronger than it was in January. And when I ran the Blues Half Marathon, I finished in 2 hours and 33 minutes.  Last weekend,  ran 13.1 miles in two hours and five minutes.  That’s shaving nearly 30 minutes off of my time. I’m stronger. Faster. And healthier.  I haven’t, knock on wood, had even a cold this winter.

I’ll admit, it hasn’t been easy. I have to get up before most reasonable people. I hurt and ache at times — but most of the time, I feel great. I have energy when I never had it before. My mental outlook is much improved.

Tomorrow, I’ll report the numbers from the track. That will tell the rest of the story.