Marshall Ramsey

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.

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.

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.