PFA is next weekend!

This is it! Over the past few months I've done my best to help pass on tips and motiviation to everyone. This saturday, we are going to see how we all did. Remember to help your shipmate out and to encourage anybody who may have difficulties to do push further then they thought possible. We are looking at a very dispesed PFA schedule at this point.

1) 9AM: 3 cyclists (No more seat availible for this one)
2) After that: A swimmer
3) Afternoon PFA for everyone else who is doig the run
4) After that the final PFA for the remaining cyclist.

This is subject to change. Please have your PT gear in your cars on Saturday. If it has been issues, Uniform for these evolutions is the offical PT gear.

As for your final workout, do the full PRT at least once. Do not do anything after Thurseday that may cause you sorness. In preparing for a marathon, your logest run is usually 2 weeks before the marathon. You begin scaling back your distance for the next two weeks to refresh your body. This is the same principal. Take Friday off.

Results from my seond business trip experiment.
I'm happy to say that I lost a pound on this business trip. I took my mountain bike with me. I was able to get in a 10 mile ride in with hills and wind. I also management a 4 mile trail run and my gym finally opened.

13 Days and counting

13 more days!

How many calories have you burned? Try this online tool from Runner's World
http://www.runnersworld.com/cda/caloriecalculator/0,7153,s6-242-306-313-0-0-0-0-0,00.html


Last weeks business trip experiment did not go as well as planned. I gained 1 half pound. The Gym I was going to use had not yet opened. There goes the weight training. Also, thunderstorms keep me in three evenings. I did manage to get a 3 mile run and a 4 mile hike in.

Busines Trip Experiment Take II
This week I'll be on the road again. I'm at the same hotel without a pool or a fitness room. I'm planning on doing a cardio week. The evening prep work for my client will be more extensive, but I'm willing to bet the I can get in at least 2, four mile runs in. I'll be starting the week at 167.5 lbs.

For this weeks workout.
- Touch your toes and hold.
- Push ups - Do 10 more then your goal.
- Sit-ups - Do 10 more then your goal.
- Cardio - Go longer by at least 5 minutes.

20 Days and counting

Only 20 days are left. It is not to late. I've heard from most of CPPD-MW and it sounds like people are doing their part to stay above the failure line. I encourage everyone to strive to do more then just pass. If you are going to "just pass", you may "just fail." Everyone has received a copy of what their requirements are and know what they need to do. Look at what you did in the fall and work to exceed it. By training to do more or go faster, you will help to ensure that on April 4th you stay comfortably above the line and not just above it.

This week I'm also trying an experiment. I'll be traveling on business all week and I want to see if I can continue to drop weight while on a business trip. I'm starting out at 167. I did a little prep work before I left.

1) I'll be staying at an extended stay about a mile from my clients office. That way, I'll be able to use the kitchen in my room to keep me from going crazy with the fast food.
2) About 2 miles away is a gym that I have a membership at.
3) I checked the weather for the week and I've packed appropriate clothing for outdoor activity after work.
4) I know that there is a grocery store within a mile of my hotel.

Hopefully this will translate into another pound or two off before the PFA.



For this weeks workout.

• Touch your toes and hold.
• Push ups - Do 10 more then your goal.
• Sit-ups - Do 10 more then your goal.
• Cardio - Go longer by at least 5 minutes.

28 Days and counting!

First off, sorry about last Mondays posting being published a few days early. That was a programming error on my part.

Spring is coming! I encourage all of you to feed the beast. Yes, I’m encouraging all of you to eat. I know this close to the PRT that is usually not recommended. That fact is if you diet now, your body will go into “Store mode” in which you will gain weight. You want your body in burn mode this month. Try to eat (in moderation) six times a day. Of course, choose your food wisely. Eating pizza six times a day will only tighten the belt, not loosen it. Choose snacks that give your body what it needs. There is nothing wrong with eating an apple on break as opposed to a bag of cheesy puffs.

It is no secret that I’m a fan of the biggest loser. These two links are for receives from the show from chefs Curtis Stone and Rocco

http://www.nbc.com/The_Biggest_Loser/exclusives/nutrition/curtis-stone-recipes/
http://www.nbc.com/The_Biggest_Loser/exclusives/nutrition/roccos_recipes/

This week’s workout

1) Stretch! You know the drill. I’m still trying to touch my toes and hold them so don’t feel bad…unless you are not even trying.

2) Pushups. At this point, all of us should be closing in on the maximum pushup points for the PFP. I encourage you to go 10 more. This way you will have the confidence to know, you will max out this exercise.

3) Core exercises. Don’t hesitate to go to the gym and make yourself sore. Stronger core muscles will go a long way for you.

4) Cardio. Cross training time. If you have a gym membership, select 3 cardio machines. Do each for 10 minutes at moderate intensity. If you do not, go for a bike ride, x-country skiing, or even go run on trails. Do something different and reap the rewards.