You are currently browsing the Greg on the Run weblog archives for March, 2008.
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- June 25, 2010: Run 05:45 AM
- June 21, 2010: Run 05:15 PM
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- June 15, 2010: Run 03:30 PM
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Archive for March 2008
Post Boot Camp Workout
March 31, 2008 by gregshore.
About 18 of us gathered this morning to workout together. Because so many are running or run-walking the Bridge Run on Saturday, we’re trying not to be too strenuous but it was still a good workout. Started out with 14 minutes of running, did a round robin workout of abs, arms, and legs and then ran 2 more laps. Finished with another 1/2 round of exercises.
TBC had their first weigh-in for our summer challenge. I weighed in at 208 - 12 pounds heavier than Thursday. You have shoes, water weight, different scale, and just not being overally concerned about what I was eating. I wasn’t being stupid but I wasn’t being diligent either. Back on track today.
Posted in Healthy Charleston Challenge, Weigh In, Cross Training | No Comments »
Bridge Run 07:30 AM
March 29, 2008 by gregshore.
| Alan, Emily, John, Joy, Rebecca, Rob, Tammy, and I ran from St Andrew’s to the apex of the bridge and back in preparation for the Cooper River Bridge Run next week. I forgot my phone so had to estimate the time and distance.
Activity
Performance
Notes
Approximate time
Map
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Posted in Greg's Runs | No Comments »
Final Spec Ops Workout
March 28, 2008 by gregshore.
This morning was the final Spec Ops workout. Team Boot Camp stayed together. We were all pretty lethargic this morning. Not from being up late - from working out hard all week. Spent the morning working out with Sgt Muldoon. We worked out with basic exercise and then ran together for a mile or so with 20 pound packs on. For most of us, that’s less than what we lost over the last 12 weeks.
Posted in Healthy Charleston Challenge, Cross Training, Boot Camp | No Comments »
Graduations and the Final Workouts
March 27, 2008 by gregshore.
Boot Camp graduation was this morning. It was the largest graduating class they’ve had and registration for the summer sessions were taken immediately afterwards. The class is full. This is a testament to the Marines who run the program. They are so encouraging - they’re tough but they seem to know who they can push and cajole and who they speak quietly to. They’ll make great officers.
Team Boot Camp worked out together after graduation for about an hour. We ran a mile, did abs and arms and then ran another half mile. Everybody was pumped and confident about the evening but also didn’t want to let up.
Alan, Grady, and I met at 2.30. We ran for 45 minutes on the roof, got the bike for 45 minutes and then got on the elliptical for 30 minutes. Karen was working out at the same time and then Charilla and Pat came as soon as they got off work. We were all ready to be done. Several of us had closed down the Wellness Center this week. I think we all spent ten minutes of so in the steam room or sauna.
At the final weigh-in I was at 196.7. (Yes, that’s obviously much less than last night - different scales and some water weight, though I actually worked at trying to stay hydrated and I did eat.) I haven’t been there in at least 10 or 12 years. Felt pretty good. And one team member lost 15 lbs in the last week!
Our team won. We lost 249.6 lbs with 50 lbs coming from one person. That was 13.08% of our starting weight. We’re very pleased and want to thank everybody who has cheered us on over the last 12 weeks.
Posted in Healthy Charleston Challenge, Weigh In | 3 Comments »
Wednesday Workout & Weigh-In
March 26, 2008 by gregshore.
had my regular appointment with Dr. Slott and weighed in at 203, 10 lbs less than last month. Seems like I finally have things dialed back in and am going back in the right direction.
Met Grady, Dave, and Alan at the gym. Dave had to leave after 30 minutes and Alan joined Grady and I after taking two classes this afternoon. I spent 75 minutes on the arc trainer (HR=124) and 40 minutes on the bike (HR=115). I think we all had the desire to stay later but this morning’s workout still was doing a number on our legs.
Posted in Weigh In, Cross Training | 3 Comments »
Wednesday - Spec Ops PFT
March 26, 2008 by gregshore.
Team Boot Camp did the Spec Ops PFT today. 1 mile run, 300 squats, 100 push ups, 1 mile run. I completed it in 25.31. The last time I did this test was in September but it was only 200 squats that time and it took me 32 minutes to complete it. Doing that test was one of the contributing factors to my knee injury so this time I didn’t do full squats - they were mostly half-squats and occasionally I would push it further. Then we did an ab workout.
Posted in Boot Camp | No Comments »
Tuesday Workout
March 25, 2008 by gregshore.
60 minute swim (2100 meters); 60 min bike (HR=115); 30 min arc trainer (HR=130)
Posted in Cross Training | No Comments »
Final Boot Camp Workout
March 25, 2008 by gregshore.
Today was the last day of Boot Camp. We ran and then everyone had the opportunity to challenge either each other or instructors. Only one person challenged a instructor and nobody challenged each other. We ended with sprints.
And then the Healthy Charleston Challenge Team worked out. 2 lap Indian run and then four laps or sprinting the straights and jogging the curves. I’m a little spent. And then we did a sandbag and an ab workout. About 45 minutes total.
Posted in Healthy Charleston Challenge, Boot Camp | No Comments »
Monday Run 05:44 pm
March 24, 2008 by gregshore.
| Good run. A little cool when starting but I quickly warmed up. Battery on the phone crapped out just two blocks before I finished.
Finished with 20 minute cool down on the bike. Activity
Performance
Map
Elevation (ft)
Pace (min/mile)
Splits
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Posted in Greg's Runs | No Comments »
Final PFT
March 24, 2008 by gregshore.
Today we took the final Physical Fitness Test.
48 push-ups. 70 sit-ups. 8.19 mile. Push ups were a little lower but every one of them was a proper Marine Corps push-up so I’m very pleased with the results.
This was my initial PFT in January: 50 push-ups. 55 sit ups. 9.37 mile
Mile run history:
Posted in Boot Camp | 1 Comment »